"The Willpower Instinct" by Kelly McGonigal Flashcards
(40 cards)
What is the ‘I Will’ power?
The ‘I Will’ power refers to the ability to do what you need to do, even when you don’t feel like doing it. Strengthen this by setting clear goals and practicing self-control exercises.
What is the ‘I Won’t’ power?
The ‘I Won’t’ power is the ability to resist temptations. Improve this by identifying your triggers and avoiding them when possible.
What is the ‘I Want’ power?
The ‘I Want’ power is about keeping your long-term goals in mind. Regularly remind yourself of your bigger goals to stay motivated.
How can precommitment help?
Precommitment is the act of making a decision in advance, which helps you follow through. For example, schedule workouts for the week ahead.
What is the 10-minute rule?
When you feel an urge, wait 10 minutes before acting on it. This can help the impulse pass.
How does self-monitoring help?
Keeping track of your behavior can make you more aware of your habits and triggers, helping you make better choices.
How can you use ‘surfing the urge’?
Instead of acting on an impulse, acknowledge it and let it pass, like a wave that you’re ‘surfing’ over.
What is the role of self-compassion?
Being kind to yourself when you fail can actually improve your willpower. Self-criticism can drain it.
How does stress affect willpower?
Stress depletes willpower. Use stress-reduction techniques like deep breathing to improve self-control.
How does exercise improve willpower?
Regular physical activity improves both brain function and self-control.
How can you use implementation intentions?
Create ‘if-then’ plans for situations where you’ll need to exercise willpower. For example, ‘If I feel stressed, then I will take three deep breaths.’
What is the importance of adequate sleep?
Lack of sleep can deplete willpower. Aim for 7-8 hours of quality sleep per night.
How does social support help?
Having a support network can significantly improve your ability to stick to your goals.
How can you reset your ‘willpower clock’?
Taking short breaks and engaging in activities that you enjoy can help reset your willpower.
What is the role of glucose in willpower?
Low glucose levels can affect self-control. Eating small, balanced meals can help maintain it.
How does mindfulness help?
Practicing mindfulness can improve your awareness and self-control.
What is the licensing effect?
After doing something ‘good,’ you may feel entitled to do something ‘bad.’ Be aware of this tendency.
How can you avoid decision fatigue?
Limit the number of choices you have to make each day to conserve willpower.
How can you use positive procrastination?
Delay a temptation to a later time instead of denying it entirely.
What is the importance of a willpower ritual?
Creating a ritual around a difficult task can make it easier to start and complete it.
How can you use the Zeigarnik effect?
Starting a task creates a sense of unfinished business, making you more likely to complete it.
How does dopamine affect willpower?
Dopamine creates a sense of urgency for rewards, which can lead to impulsive behavior. Be aware of this.
What is the role of a willpower journal?
Keeping a journal can help you identify patterns, triggers, and progress.
How can you use bright lines?
Set clear, non-negotiable rules for yourself to make decisions easier.
