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

by Kelly McGonigal

WILLPOWER EXPERIMENT:A FIVE-MINUTE BRAIN-TRAINING MEDITATION Breath focus is a simple but powerful meditation technique for training your brain and increasing willpower. It reduces stress and teaches the mind how to handle both inner distractions (cravings, worries, desires) and outer temptations (sounds, sights, and smells). New research shows that regular meditation practice helps people quit smoking, lose weight, kick a drug habit, and stay sober. Whatever your “I will” and “I won’t” challenges are, this five-minute meditation is a powerful brain-training exercise for boosting your willpower. Here’s how to get started: 1. Sit still and stay put . Sit in a chair with your feet flat on the ground, or sit cross-legged on a cushion. Sit up straight and rest your hands in your lap. It’s important not to fidget when you meditate—that’s the physical foundation of self-control. If you notice the instinct to scratch an itch, adjust your arms, or cross and uncross your legs, see if you can feel the urge but not follow it. This simple act of staying still is part of what makes meditation willpower training effective. You’re learning not to automatically follow every single impulse that your brain and body produce. 2. Turn your attention to the breath. Close your eyes or, if you are worried about falling asleep, focus your gaze at a single spot (like a blank wall, not the Home Shopping Network). Begin to notice your breathing. Silently say in your mind “inhale” as you breathe in an...