The Willpower Instinct Quotes

“Sometimes our strongest motivation is not what we think it is, or think it should be, If you're trying to change a behavior to please someone else or be the right kind of person, see if there is another "Want" that holds more power for you.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It

“When you find your biggest want power–the thing that gives you strength when you feel weak–bring it to mind whenever you find yourself most tempted to give in or give up.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It

“If you never seem to have the time and energy for your "I will" challenge, schedule it for when you have the most strength.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It

“The willpower instinct is a wonderful thing: Thanks to the brain's hard work and the cooperation of your body, your choices can be driven by long-term goals, not panic or the need for instant gratification.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It

“如果你想有更强的自控力，就得有更多的自我意识。”
― Kelly McGonigal, 自控力

“你可以给冲动的自我起个名字，”
― Kelly McGonigal, 自控力

“Сучасне суспільство, де щось постійно відвертає нашу увагу і спонукає до дії, зовсім нам не сприяє. Баба Шів, професор кафедри маркетингу в Стенфордській вищій школі бізнесу, довів: люди, які постійно на щось відволікаються, більш схильні піддаватися спокусам. Наприклад, студенти, які намагаються запам’ятати телефонний номер, на 50 % частіше під час ланчу обирають шоколадний тортик, а не фрукти. Неуважні покупці більше реагують на акції в магазинах — вони швидше за інших підуть додому з товарами, яких не було в їхньому списку.[4] Коли мозок чимось зайнятий, вибір регулюють наші імпульси, а не довгострокові цілі. Набираєте смс, поки стоїте в черзі по каву? Приготуйтесь, що замовите шоколадно-молочний шейк замість кави-глясе (вхідне повідомлення: «Б’юся об заклад, ви й не підозрюєте, скільки калорій у тому стаканчику»). Не можете не думати про роботу? Приготуйтеся, що продавець-консультант переконає вас встановити оновлену версію програмного забезпечення з додатковим необмеженим обслуговуванням[17].”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It

“Since the dawn of time, or at least since researchers started poking and prodding the human brain, it was assumed that the brain was fixed in structure. Whatever brainpower you had was a done deal, not a work in progress. The only change your brain was going to see was the deterioration of getting old. But over the last decade, neuroscientists have discovered that, like an eager student, the brain is remarkably responsive to experience. Ask your brain to do math every day, and it gets better at math. Ask your brain to worry, and it gets better at worrying. Ask your brain to concentrate, and it gets better at concentrating.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“The problem with progress is how it makes us feel—and even then, it’s only a problem if we listen to the feeling instead of sticking to our goals. Progress can be motivating, and even inspire future self-control, but only if you view your actions as evidence that you are committed to your goal.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“You could do this for any task you’ve been putting off, such as cleaning your closet. The deadlines might be: Week 1, open the door and stare at the mess. Week 2, tackle anything that’s on a hanger. Week 3, throw out anything that predates the Reagan administration. Week 4, find out if Goodwill accepts skeletons. Week 5—well, you get the picture.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“Welcome to one of the most robust, if troubling, findings from the science of self-control: People who use their willpower seem to run out of it. Smokers who go without a cigarette for twenty-four hours are more likely to binge on ice cream. Drinkers who resist their favorite cocktail become physically weaker on a test of endurance. Perhaps most disturbingly, people who are on a diet are more likely to cheat on their spouse. It’s as if there’s only so much willpower to go around. Once exhausted, you are left defenseless against temptation—or at least disadvantaged.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“if you are stressed or depressed, your brain and body may not cooperate. Willpower can be disrupted by sleep deprivation, poor diet, a sedentary lifestyle, and a host of other factors that sap your energy, or keep your brain and body stuck in a chronic stress response.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“If you know you could use more sleep but you find yourself staying up late anyway, consider what you are saying “yes” to instead of sleep.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“If you are chronically sleep deprived, you may find yourself feeling regret at the end of the day, wondering why you gave in again to temptation or put off doing what you needed to do. It’s easy to let this spiral into shame and guilt. It hardly ever occurs to us that we don’t need to become better people, but to become better rested.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“When you think about your willpower challenge, which part of you feels more like the “real” you – the part of you who wants to pursue the goal, or the part of you who needs to be controlled? Do you identify more with your impulses and desires, or with your long-term goals and values? When you think about your willpower challenge, do you feel like the kind of person who can succeed – or do you feel as if you need to fundamentally suppress, improve or change who you are?”
― Kelly McGonigal, Maximum Willpower: How to Master the New Science of Self-Control

“person who wants to do the right thing. Moral licensing turns out to be, at its core, an identity crisis. We only reward ourselves for good behaviour if we believe that who we really are is the self that wants to be bad. From this point of view, every act of self-control is a punishment, and only self-indulgence is a reward. Moving beyond moral licensing requires knowing that who we are is the self that wants the best for us – and the self that wants to live in line with our core values. When this happens, we will no longer view the impulsive, lazy or easily tempted self as the “real” us. We will no longer act like someone who must be bribed, tricked or forced to pursue our goals, and then rewarded for making any effort at all.”
― Kelly McGonigal, Maximum Willpower: How to Master the New Science of Self-Control

“In Give More Tomorrow, donors were also asked to increase their monthly donation, but it wouldn’t kick in until two months later. Donors who received the Give More Tomorrow request increased their donations 32 percent more than the donors who were asked to Give More Today. When it comes to our own self-control, we need to be careful about what we expect from our future selves. But when it comes to getting other people to commit their money, time, or effort, you can take advantage of the future-self bias by asking them to commit far in advance.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“The motivations we understand are always easier to change than the influences we cannot see.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It

“We wrongly but persistently expect to make different decisions tomorrow than we do today.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It

“Surrounding yourself with people who share your commitment to your goals will make it feel like the norm.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“Hemos nacido para ser tentados y para resistirnos. Sentirnos estresados, asustados y descontrolados es de lo más humano, así como reunir la fuerza para estar serenos y elegir con sabiduría. El autocontrol es una cuestión de entender estas distintas partes nuestras y no de cambiar quiénes somos.”
― Kelly McGonigal, Autocontrol

“nuestra obsesión cultural con la independencia no puede reprimir nuestro deseo humano de integración.”
― Kelly McGonigal, Autocontrol

“Cuando necesites un poco más de fuerza de voluntad, recuerda tu modelo de conducta. Pregúntate: ¿qué haría ese crack de la fuerza de voluntad si estuviera en mi piel?”
― Kelly McGonigal, Autocontrol

“Para tomar decisiones más acertadas, necesitas entender y apoyar mejor a tu yo futuro. Y recordar que es él, aunque sigas siendo tú, quien paga las consecuencias de las acciones de tu yo presente y el que te agradecerá el esfuerzo.”
― Kelly McGonigal, Autocontrol

“Esperar tanto de nuestro yo futuro estaría bien si pudiéramos contar con que actuará con gran nobleza. Pero al llegar al futuro no lo encontramos por ninguna parte, y es nuestro viejo yo de siempre quien tiene que tomar las decisiones.”
― Kelly McGonigal, Autocontrol

“aunque creas que se forma de manera natural una alianza entre nuestro yo presente y nuestro yo futuro, al final tendemos a proteger nuestro yo actual de cualquier cosa demasiado estresante y, en cambio, le cargamos todo el trabajo a nuestro yo futuro como haríamos con un extraño.”
― Kelly McGonigal, Autocontrol

“muchas personas se tratan a sí mismas como si fueran niños pequeños y, francamente, se parecen más a unos padres maltratadores que a cuidadores comprensivos.”
― Kelly McGonigal, Autocontrol

“Cuando nos liberamos de esta promesa falsa de recompensa, descubrimos que lo que creíamos que nos haría felices es lo que más nos hacía sufrir.”
― Kelly McGonigal, Autocontrol

“Nuestros malos hábitos —desde comer en exceso hasta dormir poco—, además de reflejar una falta de autocontrol, nos quitan energía y nos crean más estrés, lo cual reduce todavía más el autocontrol.”
― Kelly McGonigal, Autocontrol

“El ejercicio físico —como la meditación— aumenta el tamaño y la rapidez del cerebro, y la corteza prefrontal es la que más acusa los efectos del entrenamiento.”
― Kelly McGonigal, Autocontrol