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Based on Stanford University psychologist Kelly McGonigal's wildly popular course "The Science of Willpower," The Willpower Instinct is the first book to explain the new science of self-control and how it can be harnessed to improve our health, happiness, and productivity.
Informed by the latest research and combining cutting-edge insights from psychology, economics, neuroscience, and medicine, The Willpower Instinct explains exactly what willpower is, how it works, and why it matters. For example, 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.
- 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, but the brain can be trained for greater willpower
- Guilt and shame over your setbacks lead to giving in again, but self-forgiveness and self-compassion boost self-control.
- Giving up control is sometimes the only way to gain self-control.
- Willpower failures are contagious—you can catch the desire to overspend or overeat from your friends��—but you can also catch self-control from the right role models.
- Sales Rank: #4367 in Books
- Published on: 2013-12-31
- Released on: 2013-12-31
- Original language: English
- Number of items: 1
- Dimensions: 9.00" h x .70" w x 6.00" l, .63 pounds
- Binding: Paperback
- 288 pages
Review
"What a liberating book! McGonigal explains the scientific reality of willpower, exploding the myths most of us believe. Stronger willpower—based on inspiring facts, not oppressive nonsense—is finally within everyone's reach."
—Geoff Colvin, author of Talent Is Overrated: What Really Separates World-Class Performers From Everybody Else
"The Willpower Instinct is a new kind of self-help book. Using science to explain the why and strategies for the how, McGonigal has created a must-read for anyone who wants to change how they live in both small and big ways."
—Book Page
"Each chapter could stand on its own as something helpful, but taken as a whole, this book could be downright life-altering. If you are trying to lose weight, become more successful at work, rid yourself of toxic habits...heck, if you're HUMAN, you need to read this book."
—Library Thing
“This book has tremendous value for anyone interested in learning how to achieve their goals more effectively. McGonigal clearly breaks down a large body of relevant scientific research and its applications, and shows that awareness of the limits of willpower is crucial to our ability to exercise true self control.”
—Jeffrey M. Schwartz, M.D., co-author of You Are Not Your Brain and author of bestselling Brain Lock
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” **** out of four.”
�—USA Today Book Review
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“A fun and readable survey of the field, bringing willpower wisdom out of the labs.”
—TIME magazine
About the Author
Kelly McGonigal, Ph.D., is an award-winning psychology instructor at Stanford University, and a lecturer and program developer at the Stanford Center for Compassion and Altruism Research and Education. She is also the author of The Upside of Stress and�Psychology Today’s Science of Willpower blog. McGonigal lives in Palo Alto and New York City.
Most helpful customer reviews
307 of 317 people found the following review helpful.
At last - a really helpful self-help book for me
By Nobody Here
I'm one of those people who hate the self-help movement but can't stop hoping that the next book is actually going to make a difference, that it's the one that going to make me stop procrastinating and deal with my bad habits. So, I keep on reading books and blogs, only to be disappointed.
Not so with this book.
While the book offers the regular mix of science, personal experiences and tips, it's more down-to-earth than other books I have read. Maybe that's because it's based on a course that actually dealt with people going through the motions described in this book.
Usually, I read a book, highlight what I think makes sense and move on without incorporating what I just noted. In this case, I'm remembering on a daily basis what the author wrote and implementing her suggestions. It might actually be the last self-help book I ever read.
166 of 179 people found the following review helpful.
Putting down the book presented a willpower challenge
By Deb
Speaking of willpower, once I started reading this book, it took every ounce of my willpower to put it down! (And, so yeah, I may have been spotted reading this book in my car while while sitting at red lights. My apologies to the drivers behind me for any [slight] delays my willpower challenges may have caused.)
As the above evidence suggests, I can't rave enough about this book. It's a gem, it's a god-send, and it's just that good. You'll have to read for yourself to see what all this gushing is about, but for now, here's a small sampling in the form of the titles' chapters with the author Kelly's big idea summary of each:
***Chapter 1: I Will, I Won't, I Want--What Willpower Is, and Why It Matters
Willpower is actually three powers--I will, I won't, and I want--that help us to be a better version of ourselves.
***Chapter 2: The Willpower Instinct--Your Body Was Born to Resist Cheesecake
Willpower is a biological instinct, like stress, that evolved to help protect ourselves from ourselves.
***Chapter 3: Too Tired to Resist--Why Self-Control Is Like a Muscle
Self-control is like a muscle. It gets tired from use, but regular exercise makes it stronger.
***Chapter 4: License to Sin--Why Being Good Gives Us Permission to Be Bad
When we turn willpower challenges into measures of moral worth, being good gives us permission to be bad. For better self-control, forget virtue, and focus on goals and values.
***Chapter 5:The Brain's Big Lie--Why We Mistake Wanting for Happiness
Our brains mistake the promise of reward for a guarantee of happiness, so we chase satisfaction from things that do not deliver.
***Chapter 6: What the Hell--How Feeling Bad Leads Us to Giving In
Feeling bad leads to giving in, and dropping guilt makes you stronger.
***Chapter 7: Putting the Future on Sale--The Economics of Instant Gratification
Our inability to see the future clearly leads us into temptation and procrastination.
***Chapter 8: Infected!---Why Willpower is Contagious
Self-control is influenced by social proof, making both willpower and temptation contagious.
***Chapter 9: Don't Read This Chapter--The Limits of "I Won't" Power
Trying to suppress thoughts, emotions, and cravings backfires and makes you feel more likely to think, feel, or do the thing you most want to avoid.
***Chapter 10: Final Thoughts
If there is a secret for greater self-control, the science points to one thing: the power of paying attention...Self-awareness is the one "self" you can always count on to help you do what is difficult, and what matters most.
Needless to say, I was enthralled and captivated throughout this book. Kelly's down-to-earth delivery of the essential insights of psychology, biology, neuroscience, and economics is beyond out-of-this-world. But, she doesn't just share the findings; she provides ways for you to see and do for yourself. Sprinkled throughout her discussions are "Under the Microscope" and "Willpower Experiment" features of this book which provide many personalized opportunities for gaining self-awareness and experimenting with new strategies to help you address your own willpower challenges--be it over-eating, over-drinking, over-spending, over-thinking, over-indulging, over-Facebooking, under-doing, or perhaps even over-reading at red lights.
In the introduction, Kelly shares her hopes that: "If this book did nothing else but help you see that common humanity of your willpower struggles, I would be happy. But I hope that it will do far more, and that the strategies in this book will empower you to make real and lasting changes in your life....By the time you finish this book, you'll have greater insight into your challenges and a new set of self-control strategies to support you."
And, indeed she delivers on that hope. Reading this book provides the insight you need to understand--and more importantly, have compassion for--your personal challenges, along with the techniques, tools, and perspective makeovers you need to gain more of that seemingly elusive self-control. Now, how can you resist that?
(Just look out for green lights while reading.)
118 of 130 people found the following review helpful.
not a bad book
By Jaco's Friend
The book, using an assortment of studies from psychology and neuroscience, makes a case for strengthening pause-and-plan which enhances willpower to help modulate one's impulses. Unlike many self-help books, the author does focus on lessons gleaned from meaningful studies (she calls it "science-help") and, as such, the message conveyed is overall sound.
Two remarks:
1. The book's writing could be improved. It also follows a self-help formulaic messaging format. She gave a lecture at Google (also on youtube) where she makes an effective case.
2. The part where this book is weak: how to improve willpower in the long run. The author goes through a laundry list that includes slow breathing, meditation, exercise, getting sufficient sleep, relaxing, etc.
Many of the studies she mentions are interesting, but of mixed value as the behavior modification results are related to the short-term, at the time scale of months. Meaningful changes are measured in years. Dieters know this very well. And the long-term failure rate high.
Bottom line: what the author recommends -- being more aware of one's impulsive tendencies and training oneself to be less susceptible -- is well-intentioned and useful. However, it is the difficulty implementing them in daily life, under real-life conditions, in the long run, that is the vexing problem. And on this front, the book falls short.
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