The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

by Kelly McGonigal

A CANDY ADDICT CONQUERS HIS SWEET TOOTH Jim, a thirty-eight-year-old freelance graphic designer, had what he called a lifelong addiction to sweets—he never met a jelly bean he didn’t like. He was intrigued by a study I mentioned in class that found that leaving candy out in a visible place can increase people’s general self-control (if they routinely resist the temptation). Jim worked from home, and often moved between his office and other rooms in his house. He decided to put a glass jar of jelly beans in the hallway that he would have to pass every time he left or returned to his office. He didn’t ban all sweets, but did institute a “no candy from the candy jar” rule to challenge his self-control muscle. The first day, the instinct to pop a few jelly beans in his mouth was automatic and difficult to stop. But over the week, saying no got easier. Seeing the candy reminded Jim of his goal to exercise his won’t power. Surprised by his success, he started stepping away from his desk more often just to get some extra “exercise” in. Though Jim had initially worried that the visible temptation would exhaust his willpower, he found the process energizing. When he returned to his office after resisting the candy jar, he felt motivated. Jim was astonished that something he thought was completely out of his control could change so quickly when he set a small challenge for himself and committed to it.