The biggest enemies of willpower: temptation, self-criticism, and stress. (...) these three skills —self-awareness, self-care, and remembering what matter most— are the foundation for self-control.
Meditation is not about getting rid of all your thoughts; it’s learning not to get so lost in them that you forget what your goal is. Don’t worry if your focus isn’t perfect when meditating. Just practice coming back to the breath, again and again.
The is a secret for greater self-control, the science points to one thing: the power of paying attention.
When your mind is preoccupied, your impulses—not your long-term goals—will guide your choices.
Research shows that people who think they have the most willpower are actually the most likely to lose control when tempted.1 For example, smokers who are the most optimistic about their ability to resist temptation are the most likely to relapse four months later, and overoptimistic dieters are the least likely to lose weight. Why? They fail to predict when, where, and why they will give in. They expose themselves to more temptation,
A short practice that you do every day is better than a long practice you keep putting off to tomorrow.
The Willpower Instinct summary
After years of watching her students struggling with their choices, health psychologist Kelly McGonigal, Ph.D., realized that much of what people believe about willpower is actually sabotaging their success. Committed to sharing what the scientific community already knew about self-control, McGonigal created a course called "The Science of Willpower" for Stanford University's Continuing Studies Program. The course was an instant hit and spawned the hugely successful Psychology Today blog with the same name.Informed by the latest research and combining cutting-edge insights from psychology, economics, neuroscience, and medicine, McGonigal's book explains exactly what willpower is, how it works, and why it matters.
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