The Willpower Instinct Quotes

“When pit against other virtues, willpower comes out on top. Self-control is a better predictor of academic success than intelligence (take that, SATs), a stronger determinant of effective leadership than charisma (sorry, Tony Robbins), and more important for marital bliss than empathy (yes, the secret to lasting marriage may be learning how to keep your mouth shut).”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“While we may feel brave and tireless when we embark on an adventure, our future selves may be derailed by fear and exhaustion. Cortés”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“self-care, and remembering what matters most—are the foundation for self-control.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“Whatever your drug of choice, surfing the urge can help you ride out cravings without giving in. When the urge takes hold, pause for a moment to sense your body. What does the urge feel like? Is it hot or cold? Do you feel tension anywhere in your body? What’s happening with your heart rate, your breathing, or your gut? Stay with the sensations for at least one minute. Notice whether the feelings fluctuate in intensity or quality. Not acting on an urge can sometimes increase its intensity—like an attention-seeking child throwing a temper tantrum. See if you can stay with these sensations without trying to push them away, and without acting on them.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“Let yourself notice whether the upsetting thought is an old, familiar tune—that’s your first clue that it is not critically important information you need to believe. Then shift your attention to what you are feeling in your body. Notice if there is any tension present, or changes to your heart rate or breathing. Notice if you feel it in your gut, your chest, your throat, or anywhere else in your body. Once you’ve observed the thought and feelings, shift your attention to your breathing. Notice how it feels to breathe in and breathe out. Sometimes the upsetting thought and feelings naturally dissipate when you do this. Other times, they will keep interrupting your attention to your breath. If this happens, imagine the thought and feelings like clouds passing through your mind and body. Keep breathing, and imagine the clouds dissolving or floating by. Imagine your breath as a wind that dissolves and moves the clouds effortlessly. You don’t need to make the thought go away; just stay with the feeling of your breath.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“The future self keeps being pushed into the future, like a deus ex machina 24 that will emerge to save us from our present selves in the very last act.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“你可以在家里布满陷阱，来挑战“我不要”。比如，你可以在放袜子的抽屉里放块巧克力，在锻炼用的自行车旁边放上一杯酒，把高中时喜欢的女孩照片贴在冰箱上。你还可以设置一些“我要做”的障碍。比如，你可以偶尔要求自己喝杯大麦茶、做20次双脚跳，或者提前一点纳税。”
― 凯利•麦格尼格尔(Kelly McGonigal), 自控力

“维持婚姻的秘诀就在于学会闭嘴。”
― 凯利•麦格尼格尔(Kelly McGonigal), 自控力

“bounded rationality—we’re rational until we aren’t.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“self-awareness: the ability to realize what we are doing as we do it, and understand why we are doing it.”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It

“the last few”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“you’re going to abandon in a week, and there’s no scientific consensus about how much exercise you need to do. A 2010 analysis”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“is easiest. Consider a smoker who wants to quit. She needs to recognize the first sign of a craving, and where it’s likely to lead her (outside, in the cold, fumbling with a lighter). She also needs to realize that if she gives in to the craving”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“Margaret, a recently retired”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It

“When we free ourselves from the false promise of reward, we often find that the thing we were seeking happiness from was the main source of our misery." p.129”
― Kelly McGonigal, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It