Flashcards in Willpower Instinct Deck (44)
When tempted by a cue
if you succumb now, there is a better chance you will succumb later. Keep in my end if you continue the behaviour, the negative effects will come,
When confronted with a desire, start timing your breaths, slowing down to four to 6 breaths a minute, focusing on the exhalation. This gives a reserve of willpower. Regular Practice of this technique can make you more resilient to stress and build willpower reserve.
exercise in greenspace, low energy really helps.
exercise restores, rather than drains, your energy and willpower.
is the enemy of willpower. Stress drains willpower faster than anything. self control incompatible with stress.
deprivation prevents body from absorbing glucose properly.
In a crunch, taking a short nap can restore focus, even if you didn’t get much sleep the night before.
When you find yourself not doing your willpower task, consider what your are doing instead of saying yes to sleep.
Eat the Frog
Highest in the morning and decreases as the day goes on.
Anytime you have to fight an impulse, filter out distractions, weigh competing goals, or make yourself do something difficult, you use a little more of your willpower.
Resorting to high fat, high sugar diet will lead to a self control crash and burn. In the long term, blood sugar spikes and crashes can interfere with the body’s and brain’s ability to use sugar— meaning you could end up with high sugar but low energy
Low glycemic diet—lean proteins, nuts and beans, high fibre grains and cereals, and most fruits and vegetables—basically fruits that looks like its natural state and does not have a ton of added sugar, fat, and chemicals.
Strengthen I won’t power
Commit to not swearing, a habit of speech, crossing or not crossing your legs when you sit, or using a non dominant hand for tasks
Strengthen I will Power
Commit to doing something every day, just for the practice of building a habit and not making excuses.
Strengthen Self Monitoring
Keep track of something you don’t usually—spending, time spent online or watching tv, calories.
Is your exhaustion real?
Too often we use the first feeling of fatigue as a reason to skip exercise, procrastinate, order a pizza. But you have more willpower than you think. The next time you find yourself too tired, challenge yourself to go beyond that first feeling of fatigue.
Promise that practice would improve performance on a difficult task helped the students push past willpower exhaustion.
To Renew strength, tap into I want power
1. How will you benefit from succeeding at this challenge? What is the payoff for you personally? Greater health, happiness, freedom, financial security, success?
2. Who else will benefit if you succeed at this challenge? Surely there are others who depend on you and are affected by your choices. How does your behaviour influence family friends, coworkers, employees/ employer and community? how will your success help them?
3. Imagine that this challenge will get easier over time if you are willing to do what is difficult now. Can you imagine what your life will be like, and how you will feel about yourself, as you make progress on this challenge? Is some discomfort now worth it if you know it is only a temporary part of your progress?
Self Control muscle
Self Control is like a muscles. It gets tired from use, but regular exercise makes it stronger.
When you are trying to make a big change of transform an old habit, look for a small way to practice self control that strengthens your willpower but doesn’t overwhelm it completely.
Revoke License, Remember the Why
The next time you find yourself using good behaviour to justify indulging, pause and remember when you succeeded and resisted temptation.
Licensing indulgence today for better behaviour tomorrow: I’ll do it once more and thats it.
You need to look at what you have done and conclude that you must really care about your goal, so much so that you want to do even more to reach it. I did that because i wanted to.
For better self control, forget virtue and focus on goals and values.
Self control success satisfies the higher self. When you make progress towards your long term goal, your brain—turns off the mental processes that were driving the long term goal. It will then turn to the still unsatisfied self indulgence.
Variability of Behaviour
wHEN YOU WANT TO change a behaviour, aim to reduce the variability of behaviour, not the behaviour itself.View every choice you make as a commitment to all future choices. So instead of asking do i want this candy bar now? Ask yourself do i want the consequence of eating a candy bar every afternoon for the next year?
If you should do something, instead of asking would i rather do this today or tomorrow? as yourself “do i really want the consequences of always putting it off?”
we feel so good about ordering something healthy, our next indulgence doesn’t feel sinful at all.
When we want permission to indulge, we’ll take any hint of virtue as justification to give in.
promise of happiness
not the direct experience of happiness, is the brain’s strategy to keep you hunting, gathering, wooing.
Dopamine’s primary function is to make us pursue happiness, not make us happy
Our brains mistake the promise of reward for a guarantee of happiness, so we chase satisfaction from things that might not deliver.
What gets your neurons firing
Pay attention to what captures your attention. What unleashes that promise of reward that compels you to seek satisfaction
Power of an Unpredictable Reward
Our reward system gets much more excited about a possible big win than a guaranteed smaller reward, and it will motivate us to do whatever provides the chance to win.
dopaminizing boring things like saving for retirement and filing taxes on time.
Dopamine your I Will Power Challenge.
Bringing dreaded work to a favourite cafe and finishing over hot chocolate, and buying lottery tickets and placing them next to procrastinated projects around th house. Others visualize the best possible outcome of their handwork, to make the faraway rewards seem more real. If theres something you’ve been putting off because its unpleasant, can you motivate yourself by linking it to something that gets your dopamine neutrons firing?
Stress of Desire
Most of us pay far more attention to the promise of feeling good than the actual bad that accompanies dopamine drive desire. This week, see if you can notice when wanting triggers stress and anxiety. If you give in to temptation, do you feel like you are responding to the promise of reward? Or are you trying to relieve the anxiety.
Test the Promise of Reward
Mindfully indulge, but don’t rush through the experience. Notice what the promise of reward feels like, whatever is going on in your brain and body. Then give yourself permission to give in. How does the experience compare with the expectation? Does the feeling of the promise of reward every go away, or does it continue to drive more. When do you become satisfied? Or do you simply reach the point of being unable to continue, because you’re stuffed, exhausted, frustrated, out of time or out of reward.
We need to separate the real rewards that give our lives meaning to the false rewards that keep us distracted and addicted. We must distinguish wanting from happiness.
Temptation as relief
brain is especially susceptible to temptation when we feel bad. Stress, anger, sadness, self doubt and anxiety shift the brain to a reward seeking state.
stress relief strategy
Work:Playing sports, reading, listening to music, spending time with family, going for a walk, meditating doing yoga, and spending time with a creative hobby.
Doesn't Work:gambling, shopping, smoking, drinking, eating, playing video games, surfing internet, watching tv or movies for more than two hours.
Is there a way to remind your stressed out self what actually makes you feel better? what encouragement can you create for yourself before you are stressed?
consistently associated with less motivation and worse control. One of the single biggest predictors of depression, which drains willpower.
being supportive and kind to yourself in the face of stress and failure—is associated with more motivation and better self control.
You’re only human Everyone struggles with willpower challenges and everyone sometimes loses control. This is just part of the human condition, and your setback does not mean there is something wrong with you.
Optimistic Pessimism for Willpower failures
Research shows that predicting how and when you might be able to break your vow increases the chances that you will keep a resolution. Ask yourself: When am I most likely to give in? How am I most likely to let myself get distracted from my goal? What will I say to give myself permission to procrastinate? Let yourself see how a typical willpower failure unfolds. Then consider what specific actions you could take to stick to your resolution. Do you need to remember your motivation? Get away from the temptation? Visualize yourself overcoming this hurdle. Let this vision of yourself give you the confidence that you will do what it takes to reach your goal.
Ready your plan for when your willpower is tempted or failure looms.
How are you Discounting Future Rewards?
ask yourself what future rewards do you put on sale each time you give into temptation or procrastination. What is the immediate pay off for giving in? What is the long term cost? Is this a fair trade? If you see it as a lousy deal, try to catch the moment and reverse your preferences.
Not being able to see the immediate reward made it abstract and less exciting to the reward system. Anything you can do to create distance will make it easier to say no.