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

by Kelly McGonigal

CHAPTER SUMMARY The Idea: Willpower is a biological instinct, like stress, that evolved to help us protect ourselves from ourselves. Under the Microscope • What is the threat? For your willpower challenge, identify the inner impulse that needs to be restrained. • Stress and self-control. Notice when stress strikes throughout the day or week, and watch what happens to your self-control. Do you experience cravings? Lose your temper? Put off things you know you should do? Willpower Experiments • Breathe your way to self-control. Slow down your breathing to four to six breaths per minute to shift into the physiological state of self-control. • The five-minute green willpower fill-up. Get active outdoors—even just a walk around the block—to reduce stress, improve your mood, and boost motivation. • Zzzzzzzzzz. Undo the effects of sleep deprivation with a nap or one good night’s sleep. • Relax to restore your willpower reserve. Lie down, breathe deeply, and let the physiological relaxation response help you recover from the demands of self-control and daily stress.