The willpower instinct
The first book to explain the new science of self-control and how it can be harnessed to improve our health, happiness, and productivity. 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. Readers will learn: Willpower is a mind-body response, not a virtue. It is a biological function that can be improved through mindfulness, exercise, nutrition, and sleep. People who have better control of their attention, emotions, and actions are healthier, happier, have more satisfying relationships, and make more money. Willpower is not an unlimited resource. Too much self-control can actually be bad for your health. Temptation and stress hijack the brain's systems of self-control, and that the brain can be trained for greater willpower.
Stats for nerds
25recommend
42mentions
39people
2012–2023years
64% recommend36% neutral
Mentions per year
What Hacker News says
- Health
Productivity1. Dopamine Nation - https://www.chestergrant.com/summary-dopamine-nation-by-dr-anna-lembke 2. Obesity Code - https://www.chestergrant.com/summary-obesity-code-by-dr-jason-fung 3. Breath - https://www.chestergrant.com/summary-breath-by-james-nestor 4. Willpower Instinct - https://www.chestergrant.com/notes-the-willpower-instinct-by-kelly-mcgonigal 5. Sleep Smarter - https://www.chestergrant.com/highlights-from-sleep-smarter-by-shawn-stevenson
Business1. Mini-Habit - https://www.chestergrant.com/26-highlights-from-mini-habits-by-stephen-guise 2. Checklist Manifesto - https://www.chestergrant.com/highlights-from-the-checklist-manifesto-by-atul-gawande 3. The rise of superman - https://www.chestergrant.com/summary-the-rise-of-superman-by-steven-kotler1. Traction - https://www.chestergrant.com/summary-traction-by-gabriel-weinberg-and-justin-mares 2. Contagious - https://www.chestergrant.com/contagious-by-jonah-berger 3. How to be a power connector - https://www.chestergrant.com/summary-how-to-be-a-power-connector-the-5-plus-50-plus-100-rule-by-judy-robinett 4. The mom test - https://www.chestergrant.com/summary-the-mom-test-by-rob-fitzpatrick 5. Never eat alone - https://www.chestergrant.com/never-eat-alone-by-keith-ferrazzi-with-tahl-raz 6. Hooked - https://www.chestergrant.com/summary-hooked-how-to-build-habit-forming-products-by-nir-eyal - I've read Tiny Habits, Atomic Habits, and a different book from Stephen Guise.
BJ Fogg's writing is much better organized than Guise's. Between Tiny and Atomic, I find Tiny covers much more conceptual ground on human behavior. The interplay of motivation, ability, and prompts is relevant even for behaviors that aren't habits. Also, Tiny covers much better the "why" and "then what" of these small habits.
Another book I would recommend that ties in nicely with Tiny Habits is The Willpower Instinct by Kelly McGonigal. She covers a lot of ground on the topic of why we do or don't do things. I think it could be a helpful debugging guide if you're struggling with a habit or behavior and need more depth than Tiny Habits.
Between all of the books mentioned though, just to be clear, Tiny Habits would be my pick if you were only going to read one. It's much more than just "make a habit of doing something really small". It's changed how I work on my own behavior and how I manage my team at work.
- I think the math problem could help, but you also need to ask yourself if you're just going to keep bypassing it anyway.. in which case software is unlikely to help much.
For you I would recommend the book: The Willpower Instinct by Kelly McGonigal. (audiobook is also well narrated)
It's well written and full of great methods for gaining your self control back.
- I go to the park nearby for two to three hours the first thing in the morning, where I exercise [1] and meditate. It's been three months. It has changed my life: I get a boost of highest-quality time every morning. I sleep better, I move better, I am in mostly great mood all day because of such a start. I had troubles keeping a habit of exercise and meditation and the switch to this morning routine solved it greatly.
The first 28 days of forming the habit were a bit of a struggle, but together with my wife, we supported each other and eventually went through the whole month. After that I cannot imagine my morning without at least an hour in the park.
The time of waking up varies and depends on the morning temperature and amount of light. In summer we woke at 5-6am (it was warm and light), now it's ~7am (it's getting colder and darker outside).
The book The Willpower instinct [2] influenced me a lot regarding willpower in the morning.
[1] https://www.youtube.com/watch?v=qJDz7qHBGQg
[2] https://www.amazon.com/Willpower-Instinct-Self-Control-Works...
- Regarding the "some void and feeling of losing out(I do not know how to express this)" - "The Willpower Instinct" is a book that covers that exact feelings and how to address it. Unfortunately I am too lazy to find the exact location in the book for you.
- Charles Duhigg "The Power of Habit" and Kelly McGonigal "The Willpower Instinct" both greatly impacted my perception of people's actions and ways of life. Currently reading "Thinking Fast And Slow" and it has the same effect on me.
Jordan B. Peterson "12 Rules for Life: An Antidote to Chaos" made me more proactive and helped to summarize some past experience.
Richard Feynman "Surely You're Joking, Mr. Feynman!" awesome book, about awesome life of awesome person.
