Kelly McGonigal how to develop willpower. The “what a devil” effect: why wine doesn’t help

Kelly McGonigal

Willpower. How to grow and grow

Seen with permission from the literary agency Andrew Nurnberg

Book illustrations by Tina Pavlato of Visual Anatomy Limited (chapters 1, 5), Hal Ersner-Hersfield and John Baron (chapter 7)

All rights reserved. No part of the electronic version of this book may be published in any form or by any means, including posting on the Internet or in corporate networks, for private or public sharing without the written permission of the copyright holder .

Legal support is provided by the legal firm "Vegas-Lex"

Please read this book:

A lifetime of life

Les Huitt, Jack Canfield and Mark Victor Hansen

Time drive

Glib Arkhangelsk

How to organize it

David Allen

Special development

Stephen Pavlina

Strategy is that cool guy

David Meister

This book is dedicated to everyone who, if ever, struggles with peace of mind, staleness, putting the information in a long list and urging himself to earn something, so that we can

A wise man wants to be in control of himself - a child wants malt.

Rumi

To whomever I tell that I’m teaching a course on willpower, they may immediately tell me: “Oh, I can’t stand it.” Today, more and more, people understand that willpower - the essence of happiness, happiness and happiness - contributes to physical health, financial well-being, family life and professional success. We all know this. We know that we can completely control our life: those that we can, easily, say, buy.

However, most people feel overwhelmed in this way: one day they are in control of themselves, and the next they feel overwhelmed and lose control. According to the American Psychological Association, marriage is important that a lack of willpower is the main reason for difficulties in life. Lots of people feel guilty for letting others down. Most people appear to have powerful thoughts, senses, similarity - their behavior is dictated more by impulses, less by informed choice. Those who are most adept at self-control are the ones who need to reduce their defenses and teach themselves that life really is so important.

As a health psychologist, my job, where I work in the wellness program at Stanford University School of Medicine, is to teach people how to cope with stress and make healthy decisions. I was aware of how people fought with themselves to change their thoughts, seemingly, bodies and signals, and realized that the manifestations of these sufferers about willpower were important to their success and screamed with unnecessary effort. Although science could help them, people poorly accepted dry facts and continued to rely on old strategies, which, as I tried again and again, were not only ineffective - they backfired, leading to sabotage and loss of control.

This prompted me to create the course “The Science of Willpower,” which I teach as part of the undergraduate education program at Stanford University. The course outlines the results of new research by psychologists, economists, neuroscientists and physicians and explains how to unwind old signals and disturb them, improve their health, learn to take care and treat cope with stress. Vine reveals why we give in to peace and how to know the strength to stand. He shows how important it is to understand the limits of self-control, and introduces the best strategies for developing willpower.

In my opinion, “The Science of Willpower” has quickly become one of the most popular courses offered by the Stanford undergraduate program. During our first session, we had to change the audience several times in order to accommodate the audience that was constantly arriving. Corporate executives, readers, athletes, medical professionals and other professionals filled one of Stanford's largest auditoriums. Students began to bring friends, children and colleagues to get them to the sacred knowledge.

I suspected that the exchange rate would be steep for this motley company. The goals of the people, who were busy, were arguing: whether they wanted to quit burning or change their wages, or whether they wanted to get out of the Borgs or become a good father. Ale result is surprising to me. After just four hours of study, 97 hundred students reported that their understanding of power behavior became better, and 84 hundred students reported that their willpower had increased in importance. By the end of the course, the listeners heard that they had reached the 30-year limit for malting, they paid taxes, stopped yelling at their children, started playing sports regularly and noticed that they became more satisfied with themselves and represent themselves for their work. shennya. Her assessment of the course: you have changed your life. The students were in the same class: “The Science of Willpower” gave them clear strategies for developing self-control and the strength to achieve what meant so much to them. Science was, however, boring for both the alcoholic and the people who could not cope with the e-mail. Self-control strategies helped people indulge in indulgences such as chocolate, video games, shopping, and meeting a friend with a colleague. Students kept busy to achieve such specific goals as running a marathon, starting a business, coping with the stress of wasting work, family conflicts and the dreaded Friday dictation (this is what happens if you bring your mother to work you children).

Of course, like every honest student, I admit that I have learned a lot from the students. The stench began to piss when I talked about miracles for so long scientific views, but I forgot to guess how much willpower there is. The smells quickly informed me which strategies worked in the real world, and which ones failed (a laboratory experiment cannot achieve anything). They creatively approached challenging tasks and shared with me in new ways, like transforming abstract theories on basic rules. everyday life. This book will bring the best scientific and practical achievements to the course, based on the latest research and to the knowledge of hundreds of my students.

To successfully manage yourself, you need to know your weaknesses

Most books about life changes: new lives or ways to achieve financial freedom will help you identify goals and show you how to achieve them. If we were to become aware of what we want to correct, it would be necessary for the skin to be given new clothes, and my class would be empty. A rare book will show you why you are not doing what you need.

I believe that shortest method develop self-control - understand how and why you spend it. Knowing what is causing you to give up will not set you up for failure, as many people are afraid of. I will become your support and help you get around the shepherds in which willpower is strong enough for you to overcome. The results are monitored by people who think they have no strong will, but in reality they are more likely to lose self-control when they have peace of mind. For example, Kurts, who are especially happy to appreciate their ability to smoke a cigarette, have a significantly higher level of confidence in the old months, because the overly optimistic ones, who are worse, have There is little confidence in losing your vagina. Why? They don’t dare to overdose, if, where and why they succumb to the calmness. They indulge in great indulgences, for example, hanging out in groups to burn or place vases with a stove around the booth. Their eyes are wide and stinking, and the stench comes out at the slightest complexity.

Knowing about ourselves - especially about how we behave when our willpower fails us - is the basis of self-control. For this reason, the course “The Science of Willpower” is a book dedicated to the wider problems of self-control. The skin section revives the well-known message about self-control and introduces a new approach before testing. We produce our own skin lotion. What can we do to fail when we give in to peace of mind or invest in what we can earn? What is this fatal mercy and why are we afraid? Above all, we know a way to protect ourselves from bad luck and we can transform knowledge about mercy into a strategy for success.

I suspect that after reading the book, you will understand your incompleteness, and in general human behavior. The science of willpower shows that we all struggle with stress, laziness, distraction, and excess in any other way. All these weaknesses do not reveal to us a particular inability - they are universal phenomena, part of our human essence. If my book will help you learn that you are far from being self-sufficient in your “wrestling of wills,” I will be happy. I really would like for you to reach out further and the strategies from this book will give you the opportunity to quickly and permanently change your life.

Yak vikoristovati qiu book

Become a follower of willpower

I was taught as a follower, and first, what I have mastered: theories are good, but facts are better. Therefore, I ask you to put yourself before the book as before the experiment. The scientific approach to self-control is not limited to the laboratory. You may be guilty of becoming the subject of a powerful natural experiment. While you are reading the book, do not take my words at face value. I will justify my arguments, but I will ask you to verify them in practice. Conduct your research, find out what is right for you, what helps you.

In your skin, you will find two types of tasks that will help you become a successor of willpower. The first one is called “Under the microscope”. This food is about the things that happen in your life. First you need to change it, you need to look at it. For example, I will ask you to consider, if you are most willing to succumb to peace of mind, how hunger flows into your spending. I will ask you to respect what you show to yourself, if your will is subject to testing, including if you submit information for later, and how you yourself evaluate the successes and defects of your will. I would like to ask you to conduct a field investigation, for example, to find out how the shop assistants interact with the interior of the store, in order to weaken your self-control. In case of a similar skin attack, take the unpreceded position of a protective guard - this is how you look into a microscope, trying to reveal what is going on and about. It’s not good for you to blame yourself for your weakness, or to complain about the current world with your greed (first of all, but about the other, I’ll tell you).

In the skin section you will find “Experiments”. These are practical strategies for improving self-control, taken from scientific research chi theories. The stench will help you improve your willpower life experiences. I strongly recommend that you immediately apply yourself to all the methods that you find that can help a healthy mind (there will be plenty of them). The smells were verified by the students of my course, and, although no matter the strategy, all of them deserved the highest praise. But what about those that sounded good theoretically, but failed miserably in practice? You won't find them here.

These experiments are a miraculous way to stop stalling and find new solutions to old problems. I recommend that you review different strategies to see what works best for you. If you experiment and don’t try, you won’t fail them - you really want to try something different from what science is teaching (at least, skeptics). Share these methods with friends, family, colleagues, and wonder what they ask. Once you know this, you will be able to quickly apply caution to sharpen your skills.

Your test of willpower

In order to remove as much value from the book as possible, I encourage you to choose one test of willpower in which you will reconsider all the ideas. Human skin has its own weaknesses. Some of them are universal, for example, we have a biologically built craving for sweet and fatty foods and we all have to stream so as not to empty out the local confectionery. There are a lot of unique samples of oxen. Those who attract one person can attract another. Those who desire one will find the other boring. And I would be happy to pay for the opportunity to do something that you will never be able to do. However, no matter the difficulties, the stench still affects all of us. You will eat chocolate almost the same way as a chicken rushes for a cigarette or as a shopaholic can’t wait to empty his hamanets. You encourage yourself to take up sports, just as people justify themselves for not paying for the paperwork, and for not having spent a long evening reading books.

Perhaps your test of willpower is something that you have never known before (called the test of strength “I will”), or something you want to achieve (the test of strength “I will not”). You can also be respectful life's meta If you want to exert more strength and respect (test the power of “I want”), for example, take care of your health, cope with ambitions, become a great father, achieve success in your career. Vibrancy, tranquility, impulsiveness and versatility are universal experiences that make this book suitable for any purpose. By the time you finish reading, you will become more aware of your weaknesses and have a new set of self-control strategies.

Do not hurry

This book covers a 10-year course. It is divided into 10 sections, each of which describes one the key idea, її її її її її її її її ії іnііііі і іngrіvіnі іnіtvіnі ї її її, їїї їїї її її її її can be adjusted to your goals. Ideas and strategies interact, and skin care prepares you for the coming times.

If you can read the entire book over the weekend, I'll change the pace when it comes to strategy. In my classes, students spend all day watching how the idea of the skin permeates their lives. They want to try a new method of self-control, and finally tell them which one will help them more. I encourage you to use this same approach, especially if you intend to use the book for song marking, for example, to get rid of your vag or take away control over your expenses. Give yourself an hour to try everything and think about it. Choose one skin strategy - the one that best suits your problem, and do not try 10 new methods at once.

You can quickly follow the 10-chapter structure of the book at any time, if you want to change anything in your life or achieve any goal. My students have taken the course more than once, and are constantly learning new things. If you wanted to read the book in its entirety right away, take it easy, and don’t try to get caught up in your thoughts and rights to the road. Memorize the ones that resonated with you, and then turn back when you're ready to incorporate ideas into your life.

Let's get started

Your first task is to choose one experiment to advance to the science of willpower. I check with you in the first section: we will turn in the past to understand how willpower has faded – and how to get rid of the selfishness from it.

Under the microscope: test your willpower

Since you have not yet been killed, now the time has come to choose a free trial until you get the idea and strategy from the book. New nutrition to help you yogo importance:

– Vibrant strength "I will". What is the thing you want to do most in the world, or what do you want to stop saving for later, because you know that it’s great to make your life easier?

– Trying out strength “I won’t”. What is your “best” nickname? What would you like to do, or what would you like to work less, so that it harms your health, your happiness and success?

– Vibration of strength “I want”. What is your most important long-term meta, how do you want to devote your strength? How can “I want” with the greatest virtuousness be able to seduce you in such a way?

1. “I will”, “I will not”, “I want”: what is willpower and why is it important?

When you think about things that require willpower, what thought immediately falls on us? For most of us, the classic test of willpower is a bite, either a donut, or a cigarette, or something for one night. If people say: “I am weak-willed,” it means: “It is less important to say that if my mouth, mouth, heart... (insert your body part) want to say so.” Call it by force “I won’t.”

But there is no way to talk about it - just one of the storehouses of willpower. Zhreshta, “just tell me” - three favorite words of Volinniks and Lezhnivs in the whole world. Sometimes it’s more important to say this - otherwise how to earn all the money you put aside for tomorrow (or the day before)? Willpower helps you turn this on to the list of current issues, when the lack of attention, constant stress, and endless stream of TV reality shows threaten to overwhelm you. This is the work that may happen, because every part of your soul doesn’t care for anyone, we call it “I will.”

The forces “I will” and “I will not” are two sides of self-control, but they cannot be separated. In order to speak flatly and so, a third force is needed: the ability to remember what you really want. I think you really want a chocolate chip, a third martini or a drink. Ale, restrained from calmness or playing with pleasure, you must remember that you really want to get out of high school jeans, get rid of your promotion, pay off the debt on your loan, save your love and not get into a relationship. Otherwise, what is it that draws you in to your mitta bajans? To lead yourself, you need to know what is truly important to you. This is the power of “I want.”

Self-control is the control of the three forces: “I will,” “I will not,” and “I want,” and it helps you achieve goals (or not end up in trouble). As we transform, we, human beings, are happy volunteers of the brain, who support all three functions. In essence, the development of these three forces defines us as a human being. First of all, let’s move on to the hard work - analysis, why we can’t get rid of them, let’s get on with it, how lucky is it that we don’t have a stink. We are looking forward to learning the mystery, and also learning how to train willpower. We will also briefly focus on the fact that it is important to know willpower and how to achieve another unique human resource - self-knowledge, so that our window does not know any mistakes.

The stars in us have willpower

Let us know: we have been transported to 100 thousand years ago, and we are a new homo sapiens among all the diversity that has evolved. So, I’ll tick while you relax with your distant thumbs, erect posture, hyoid fist (which allows you to speak like a language, although I’m singing that I can’t understand a word). Before speaking, I say: you can make fire (I won’t burn it with moisture), and also paint buffaloes and hippos using advanced stone tools.

For a decade now, your life’s tasks have been as simple as this: 1) find a meal; 2) multiply; 3) the uniqueness of the undesirable squirrels from Crocodylus anthropophagus (translated from Latin as “the crocodile that eats people”). You grew up in a friendly tribe and live with other homo sapiens in the food supply. This means that your list of priorities should include “don’t piss anyone off along the way.” The community depends on the diversity and distribution of resources: you can’t just take what you want. If you crave a buffalo sandwich or a friend, you can be kicked out of the tribe and possibly killed (don’t forget, in other homo sapiens there are sharp tools, and your skin is much thinner than the hippopotamus). Moreover, you need a tribe: they say about you if you are sick or injured, but you cannot plow or pick berries. Here are the rules for how to win friends and get involved with people, similar to today’s: help when you need help, share your grievances, if you haven’t found one yet, and think about it, girls , first say: “Tsya pov” I’ll tell you the language on the stegna.” In other words: be kind, if you want to stitch a little behind you.

Your life is not at stake. The life of the entire tribe depends on your ability to choose with whom to fight (not with your own) and with whom to make friends (not with cousins: it is necessary to increase genetic diversity, otherwise all your tribe will be mowed down by one brush). And since you were lucky enough to know a couple, it turns out that you are married for the rest of your life, and not just for once. So, you, people (major) today, have the power, the power of new ways to put into the hammer the ever-changing grub, aggressive and sexual instincts.

So there was a need for what we now call willpower. In the course of (pre-)history there has been a growing increase in the complexity of our social worlds leading to greater self-control. The need to fit in, to practice and to keep up with daily schedules has captured our primary brain, and has developed strategies for self-control. Today we have the same old benefits. Our brains are needed, and voila: we have willpower - the ability to control our own impulses, which has helped us become people with a completely understandable word.

Good luck to us now

Let's turn around to everyday life(Of course, keep your thumbs on your side, otherwise, singly, you will want to lightly dress up). Willpower has been transformed into those that separate people from other creatures, into those that differentiate people from one another. It is possible that we were all born in this era to self-control, but they act as vikors more often for others. People who better show their respect, almost every action, are more successful, no matter how you look at it. They are healthy and happy. Close calls bring them more joy and worry them more. They earn more and achieve more in their career. They are better able to cope with stress, conflicts prevail and troubles persist. It stinks to live longer. If you can equate willpower with other honesty, it will be the best thing. Greater self-control, lower intelligence, means success in university (take away the school aptitude test before you start), makes a greater contribution to effective care, lower charisma (Vibach, Tony Rob Bins), and more important for family happiness, less sensitivity (so secret I'm going to wait for a long time because you've started to put your tongue behind your teeth). If we want to live better, willpower is by no means a bad start. For this purpose we ask our standard-equipped brain to tighten up a little. Well, let’s face it: I’m amazed at what we have to do.

Neurobiology “I will”, “I will not” and “I want”

Our current ability to exercise self-control is the result of a long-standing need to be good neighbors, fathers, and friends. How did you put a human brain on it? It looks like the development of the prefrontal cortex is a great patch of nerves right on the edge of the eyes. Throughout most of evolutionary history, the prefrontal cortex has controlled important physical activities: walking, running, grabbing, doing exercises - this is its primary self-control. In humans, the prefrontal cortex has grown, and its connections with other areas of the brain have increased. Of all biological species, this area occupies the largest part of the entire surface of the brain: this is one of the reasons why your dog should not accumulate reserves for a rainy day. With the growth of the prefrontal cortex, new functions appeared: it began to tell you what you respect, what you think about, what you feel. So it’s better to control those that you timid.

Robert Sapolsky, a neuroscientist at Stanford University, said: Main task current prefrontal measles - to sharpen the cerebrum (and therefore, you) to what is “more important”. If it’s easier to lie on the couch, your prefrontal cortex will urge you to get up and run. If it’s easier to tell dessert that way, your prefrontal cortex will guess the reasons why it’s easier to wash up the empty tea. And since it’s easier to put in time for tomorrow, the prefrontal cortex itself helps you open the file and edit.

Willpower in the brain

The prefrontal cortex is not a piece of cake: it has three main areas that communicate “I will,” “I will not,” and “I want.” One zone is located at the upper left part and represents the power of “I will”. It helps you start and continue to deal with boring, important or stressful tasks, such as getting lost on the racetrack, if you would have already fallen into the shower. The right side, however, stands for the strength of “I will not” and does not allow one to follow all impulses and desires indiscriminately. You can blame her for her recent outburst, if you wanted to read the essay behind the scenes, or wanted to better watch the road. Together, these two areas control what you are working on.

The third zone, just below and in the center of the prefrontal cortex, tracks your goals and objectives. It depends on what you want. The more you strain your nerves, the more you are active and calm. This part of the prefrontal cortex remembers what you really want, while the rest of your brain screams: “Here it is!” Vipiy tse! Vikuri tse! Buy it!”

Under the microscope: what is most important?

The skin test of willpower emphasizes what is important, such as standing in front of calm or Not stand in front of a tense situation. Find out what you have learned from your testing. What is the most difficult? Why is it so hard for you? What do you feel when you find yourself in the right?

Foolish episode of wasting willpower

How important is the prefrontal cortex for self-control? At this point, you can confirm how to find out what happens when they are used. The most famous episode of degeneration of the prefrontal cortex is the story of Phineas Gage. And I’m ahead of the curve: this is a crooked story. It would be better to put a sandwich on the side.

In 1848, Phineas Gage commanded a brigade of brigade soldiers for 24 years. They respected him as their closest foreman, they respected him and loved him. Friends and family described him as a calm, self-important person. A special doctor, John Martin Harlow, said that the patient was strong in both body and spirit, “with a strong will and steel flesh.”

But everything changed on Wednesday the 13th around 4:30. Gage and his team cleared the road for everyday life with a vibukhivka zaliznytsia between Burlington and Rutland near the state of Vermont. Gage laid the charge. The procedure was repeated a thousand times, but unexpectedly it went wrong. The vibration hit early, and the meter-long rammer pierced Gage’s skull. It went into the left cheek, pierced the forehead and landed 30 meters away from him, bringing with it a lot of gray speech.

Perhaps you realized that Gage was dreaming of Mitt's death. Ale no, Gage is not dead. According to eyewitnesses, the story goes without saying. The robotics simply put him on a wheelbarrow and walked two kilometers to the tavern, where he stopped. The doctor carefully patched up Gage, turning the great parts of the skull in place, removing the underside from the place, and putting on the sutures.

A wise man wants to be in control of himself - a child wants malt. Rumi

According to the American Psychological Association, marriage is important that a lack of willpower is the main reason for difficulties in life.

- Trying out the strength “I will.” What is the thing you want to do most in the world, or what do you want to stop saving for later, because you know that it’s great to make your life easier?

- Vibrantly “I won’t.” What is your “best” nickname? What would you like to do, or what would you like to work less, so that it harms your health, your happiness and success?

- Trying out the strength "I want." What is your most important long-term meta, how do you want to devote your strength? How can “I want” with the greatest virtuousness be able to seduce you in such a way?

1. “I will”, “I will not”, “I want”:
What is willpower and why is it important?

People who better show their respect, almost every action, are more successful, no matter how you look at it. They are healthy and happy. Close calls bring them more joy and worry them more. They earn more and achieve more in their career. They are better able to cope with stress, conflicts prevail and troubles persist. It stinks to live longer. If you can equate willpower with other honesty, it will be the best thing.

Why is it important? quilt as you indulge in fasting. For now, don’t put yourself at risk of improving your self-control. Consider what you can catch yourself before, meaning what you think about, what you feel, what situations most often call for a break. How do you convince yourself to succumb to it?

MEDITUATI! Neuroscientists have found that when you ask your brain to meditate, it begins to not only meditate, but also learn a whole set of important self-control skills, including self-esteem, self-discipline, stress management, and self-control. impulses and self-awareness. People who meditate regularly are not only successful in these areas. This year, her brain begins to work like a well-functioning will machine. They have more gray speech in the prefrontal cortex and in areas of the brain that indicate self-awareness. ... In one experiment, after only three years of meditative practice, people's intelligence and self-control improved. After 11 years of age, changes have occurred in the brain. Beginner yogis have noticeable nerve ligaments between areas of the brain, which indicate concentration and impulse control. In other recent studies, advanced meditative practices have led to an increase in self-awareness in everyday life and an increase in gray speech in the brain.

The main idea: willpower consists of three forces: “I will”, “I will not” and “I want” - they help us become stronger.

HOME COOKING:
-What is more important? Show yourself in moment of testing if you are shy about what is important to you. Why is it important?

— Getting to know two people who are dating.Describe two their opponents features at the moment of testing willpower. What does the impulsive hypostasis want? Why is it wise?

— Follow your willful decisions.I would like to spend one day trying to mean to myself skin solutions, How do you accept the connection? in our tests of willpower.

— Pentagonal meditation for brain training.Focus on dihanni, saying to himself “ inhale"ta" see" If you start to wander in other thoughts, mark this and turn around until you breathe.

2. Instinct of willpower:
your body, the people, repairs the foundation for tests

Now is the time, if you feel calm, to reduce your respect to the depths of yourself.

Experiment: add to self-control

One way to increase your willpower is:Reduce breathing to 4-6 breaths per breath. Inhale on the skin for 10 to 15 seconds: This is more, less important, but it doesn’t matter when you practice and terpene Increase breathing, you activate the prefrontal cortex and increase heart rate variability, which helps to transfer the brain and body I will turn stress into self-control mode. After a few steps, you will arrive calm, you will be in control of yourself and will be able to escape with spontaneities and bites.

The miracle of self-control.Megan Outen, a psychologist, and Ken Cheng, a biologist, at Macquarie University in Sydney, recently stopped testing a new therapy that promotes self-control. And the tribute was taken away and they were impressed. They hoped for a positive result, but did not realize how large the legacy would be. The last rabbits were six males and 18 females, ranging from 18 to 50 years old. After two months of treatment, the stench was less pronounced and less pronounced. The periods of concentration reached 30 seconds, which is very commendable. Ale is not all. The tested ones smoked less, reduced their consumption of alcohol and caffeine - without asking anyone. The stink is less bad and more healthy. The least hour was spent on TV and more on homework. We saved money and spent less time on spontaneous purchases. You have gained control over your emotions. They put in information for later and were less likely to be late on the matter.

Dear God, what kind of miracles are these and who wrote the recipe for me?

The treatment was not at all pharmacological.Miracles of self-control worked physically.

If you have firmly decided that sports are not for you, I encourage you to expand your training and include everything that brings you satisfaction and does not fit into this affirmation:

1. You sit, stand or lie down.

2. At the same time, you have an unprofitable life.

If you have found a type of activity that comes under this praise, I appreciate it! This is exercise for self-control. Anything that goes beyond the typical sedentary lifestyle increases your willpower reserve.

Experiment: five-wheel ecological refueling of willpower. If you want to quickly improve your willpower, the best way is to take a walk. All five medicines can help reduce stress, reduce mood and concentration of respect, and increase self-control. Right in the fresh air - no matter what physical activity pose at home and in the presence of mother nature. It is most beautiful in such exercises that the stench is not to blame but lasts a long time. A short warm-up is better for your mood, lower training level. You don’t need to sweat or make yourself sick. It is possible with low intensity, for example walking, to give the shortest immediate result, low importance. Here is a list of things you can do with your five-fold eco-friendly willpower:

Leave the office and go to the nearest park;

Play your favorite song in the player and walk or run around the block;

Walk the dog and play with it (even run after the toy yourself);

Visit the courtyard or garden;

Go out into the fresh air and do some simple exercise;

Run around with the kids in the backyard.

If you feel like you're tired and don't have a lot of time to wake up, think about training as something that renews your strength and will, rather than draining it.

Draw willpower in your dreams! Minor or chronic insufficiency will make you more susceptible to stress, cravings and stress.
If you know that you could sleep more, if you end up staying late, think, Why do you say that this is the answer to sleep? This is the rule, no matter what kind of task you know or what you put into it. If you can’t find out what you can do to earn money, try to find out what you don’t need to work for.

How about reversing the hypothesis that stress, physical and psychological, is the enemy of self-control. How is praise and perevtoma reflected in your decisions? How do hunger and pain relieve your will? What about physical pain and illness? And such emotions as anger, feelings of selfishness and turmoil? Respect that stress is to blame as you go through the day. Then realize what comes from self-control. Do you give in to stretches? Are you leaving for yourself? Will you provide the terms later?

3. Tired and unable to stand up:
Why is self-control similar to meat?

How is your help then?

As often happens, we struggle with the first effort to get out of training, hit the man, ride a little more or wash our chicken, instead of preparing a healthy evening. It is clear that life can drain our willpower, and failure to thoroughly exercise self-control is the share of fools. Perhaps, you still have lost quite a bit of willpower, as it is trying to overcome you the first time you give up. The next time, if you realize that you are “too tired”, in order to reinvigorate yourself, try drinking this first. Just be aware that you may be overdoing it, and if you constantly feel stressed, think about why you are not causing yourself to feel overwhelmed.

What is your power “I want”?

When willpower runs out, find another spirit, having strengthened your strength “I want.” Think about the motives for your head volitional testing:

What do you mean will you win by achieving success with what you tried?What will bring you victory especially? The most important thing is health, happiness, freedom, financial security, success?

- Who else wins if you succeed in the tests?Of course, other people lie behind you and your decisions influence them. How is your behavior perceived by your family, friends, colleagues, subordinates and superiors in your household? How will your success help them?

- Realize that with an hour of trying you will become easier, otherwise you need to prepare yourself for difficulties.

How will your life turn out, what will you understand if you step into what you have tried? Is it possible to recognize certain inconsistencies in the right person, since the stench is less than the time it takes to get to the road to success?

Celebrate this life if your will is especially worthy and if you are most strong enough to give up.

Self-control is similar to m'yaz. He gets tired if he is to be corrected, and if regular training is required to keep him strong.

4. Allowed for sin:
Why are good people allowed to be bad?

If we recreate volitional testing in the world of moral value, good people give us the right to behave badly. To increase self-control, forget about honesty and focus on goals and values.

— Integrity and vice.Do you vikorize your “good” behavior in order to allow yourself to be “bad”?

— Why don’t you take a loan from tomorrow?Don’t you think you’ll make up for today’s behavior tomorrow? And what is it, why are you finishing your clothes?

— Are you blinded by a halo?Chances are that you are endorsing bad behavior by focusing on the single positive component of the food (snacks, low-fat foods, health dovkilla)?

— Who do you take yourself for?If you think about your willpower, how does your hypostasis seem to be the true “I” - the one who wants to reach the mark, and the one who needs to be restrained?

— If you want to decide, guess about the reasons.Next time, if you notice that you are passing on good things, in order to justify the concessions, stop and guess about those to whom you were “good”, and not to whom you deserve in the city.

— Tomorrow will be the same as today.Try your best willed Nowadays, feel the versatility of your behavior.

5. The greatest deception of the brain:
why do we take it for happiness?

For its essence, it is bad and not good - the brand, where it is leading us and which gives us the wisdom to recognize and follow it.

Our brain wanders around the city with a guarantee of happiness, and we search for pleasure in objects that do not give it.

- What do your dopaminergic neurons display?What gives you the honor of the city and makes you happy in search of pleasure?

- Who powers your dopamine neurons?You'll be surprised how the sellers try to take you to the city.

Stress is bad. Watch out for stress and anxiety symptoms.

- Channel dopamine before you experience your “I will” power.If you say something right, because it is no longer acceptable to you, try to encourage yourself to do something that connects it with something that activates your dopamine. neurony.

- Turn over the wall covering.It’s important to indulge yourself in something that, as your brain sings, will make you happy, but will not interrupt you (for example, shopping, sitting in front of the TV or on the Internet). What reality shows the brain?

6. Which characteristic:
how kayatta satisfies us to the point of calm

Neuroscientists have discovered that stress, as well as negative emotions: aggression, confusion, restlessness, anxiety, transfer the brain to the search mode. As a result, you think that, in the thought of your brain, you owe the city, and realize that this “city” is one source of joy.

What are you doing when you are tense, anxious or confused? Are you more at ease when you are embarrassed? Do you find it easier to get excited and do you leave things for later more often? How do negative emotions flow into free practice?

Most often, we tend to change, feeling embarrassed: we reproach ourselves for being gluttonous, sadly worrying about the credit card, throwing up with a hangover or worrying about our health. We make a promise to ourselves, and it makes it easier for us - we can control. Since people have started to make peace, we are transforming into a completely different person.

Kayattya keeps us calm. Don’t call yourself and you will be strong.

- Obitsyanka quietly.What are you doing when you are tense, anxious or confused?

What are you barking at? Return respect to the stress that you take away through PHI, on the Internet and from other sources.

- When you let it go pardon. You are calling criticize yourself through bad luck?

- Enjoy the garnish.You fantasize a lot about who you will become in the future, in order to encourage yourself in the present, or forget to edit your behavior?

- Finding a strategy to keep you going will help.Try it once again relieve stress in a healthy way: exercise or play sports, pray or attend religious service, read, listen to music, spend time with friends and family, go for a massage, take a walk, meditate or do yoga, find creative hobbies.

- Forgive yourself if you have mercy.Praise yourself for failures, so that get lost for a moment, blame me, I want to succumb to calm again.

- Optimistic pessimism for successful decisions.Be aware that if you are tempted to break your vow and come up with a special plan of action so as not to succumb to your complacency.

7. Future sales:
economics mittevikh nasolod

Just get some peace of mind and the stench will stop occupying your thoughts.

SO, ALE IN 10 KHVILIN
Make it a rule to count 10 coins, first succumb to peace. If after 10 weeks you still want something - be kind, let's say it's over, guess what? future blessings that you will bring to Vidmov’s peace of mind. If possible, you can physically escape from peace of mind (or you would like to escape).

If your volitional testing involves the force of “I will,” you can also quickly follow the rule of 10 hvilins, so as not add to the right later. Change the wording to: “ 10 khvilins, and then you can throw it" If you run out of 10 challenges, allow yourself to pause, otherwise, perhaps, having started work, you will want to continue it.

We need to train our restless selves, improve their weaknesses, and rationalize their actions in the direction of rational decisions.

If we are not able to study the future clearly, we give in to temptations and desires.

— How do you feel about future cities?What future benefits do you put on sale immediately when you are in the mood for it?

— Why don’t you look forward to your future?Do you not have anything that needs to be changed or developed, but are you investing in it, hoping that the volitional “I” will manifest itself?

— Don't you need to be far-sighted for your own good?Is it more important for you to pamper yourself than to stand up to calmness?

— Check 10 hwilin.Make it a rule to count 10 coins, first succumb to peace. Before the stink ends, think about future blessings that will bring you peace of mind.

— Change your hundredth discount.If you feel the urge to act against your long-term interests, rethink the situation: you see the greatest possible good for the sake of the present satisfaction.

— Set up the front crops for the future self.Create a new rule, let it be easier for you to change your decisions, train your future with a butter or a gingerbread.

- Get to know your future self. “Forest tell” in the future, strengthen the knowledge of the future “I” or simply manifest it to yourself in the future.

8. Contagious!
Why willpower is contagious

Emotional contagion. We have discovered that mirror neurons resemble other people, but they are heard and felt. Therefore, the vile mood of your colleague may become yours - and it’s okay, you don’t need to drink it! That’s why TV sitcoms often feature off-screen laughter—the authors believe that when they feel others getting excited, they will also laugh. Automatic emotional contagion helps explain why the descendants social measures Christakis and Fowler revealed that Fortunately, that identity is passed on through friends and relatives. How can you cause a lack of willpower? When we harbor a negative emotion, we are encouraged to deal with it in our own way.— and this can lead to a buying boom or a chocolate bar.

Why is it important? look for other people's behavior in your behavior- especially for the one who is connected with your strong-willed vibrations. Perhaps, the sleeping wastelands are the very ones that make your hundreds? Why don’t you see the arrogant one, if you are desperately shy?

Research shows that it is actually easy to accept other people’s attitudes and change your behavior.

Experiment: boost your immunity

The best way to increase the immune response to other people's faults. Spend some time early in the day talking about your plans And don’t hesitate to change them.Like wood chips, which protects against microbes, this idea will help you achieve your goals and help eliminate contamination from someone else’s waste.

If we note that others do not have norms and follow impulses, we are more likely to give in to our own impulses. As soon as we catch bad behavior, our powerful self-control decreases (this is a new thing for fans of reality shows, there are three rules for high ratings: get drunk, get drunk, and sleep with someone else's guy). Once you feel that you are receiving income, you will be better able to reach your goal. Once you get over the fluidity of the water, you will get tired of it. So we can avoid weaknesses from others - as our particular weaknesses are distinguished from those that are guarded against. Golovnya, we don’t need to educate people about this. Like a microbe that is lost on door handles, Because of the illnesses that have been seized, they can pass on to us simply through the witnessing of other people’s actions.

Experiment: strengthening self-control

The research shows that thoughts about the Volya people can make a difference. What kind of butt do you have in your tried and tested? Have you experienced the same thing and overcome it, and is it simply an example of supernatural willpower? In my work, the most common names for inheritance were famous athletes, spiritual leaders, and politicians, although family and friends may be able to point out more as we move on a little later. If you are struggling with willpower, guess your hero. Ask yourself: how would you fix wine?

Ale mamo, so shy!

Social proof can interfere with our correction, as we believe that all those whom we are trying to destroy will be destroyed. Have you ever told yourself that your weakness is not a problem, but is the norm? Can you guess the people who share your love with you? So, perhaps, you want to steal your looks. It’s best to know friends among those who have already achieved what you only want. Make jokes about the new tribe. Perhaps he will become a support group, a class, a local club, an abundance of information on the Internet, or make an advance payment to a magazine that will promote your values. Determine for yourself the people who share your goals, so that you see them as the norm.

In order for pride to arise, we need to believe that those who despair of us will admire us, or that we will be able to tell about our successes. Based on the results of marketing research, people are more likely to buy environmentally friendly products in public rather than self-made ones. Green shopping is a way to show people that we are altruistic and generous, and that we want to give up social credit for self-sacrifice. Since the growing status is not transferred, it is more important to be more aware of the possibility of rotating the tree. This investigation suggests a useful strategy for how to say the word: bring it down to people with your strong-willed efforts. Once you believe that people care about you and follow your successes, you will be more motivated to work correctly.

Experiment: The Power of Pride

Remove measles from basic human needs from the praised: find out how to get along if you can with the willful test. Guess who in your family - a relative, a friend, a colleague, a teacher, whose thoughts are important to you or who will contribute to your success. If you praise the solution you write, share it with your tribe, update your status on Facebook, tweet on Twitter, or - as many of us are Luddites - tell us about this special time.

Nowadays, as we feel that we are ignored and disrespected, we have a growing risk of succumbing to harsh impulses.

Our energy flows into the lives of an unhealed multitude of people, and the skin decisions we take for ourselves infuse them or depress them.

— Take the pull, but don’t bother with them.When the craving hits you, recognize him and don’t try to pull out immediately or you will offend him. Your meta is to stand.

- Kovzaite. If you are sick of having sex, follow the physical signs, ride them like a surfer on a horse: don’t marry yourself, and don’t mess around with him.

10. Thoughts for the last time

As it appears that the secret of the great Gartu is hidden, science points out that the power of respect. You will be notified when you select and don't drive on autopilot. You note, if you allow yourself to make inquiries later, and how your good behavior is truly empty. You understand that living in the city will never bring you satisfaction, and your future self is neither a superhero nor a stranger. You will realize what your world has - from store bait to social proof - influences your behavior. You don’t hesitate, but embrace your impulses if you want to indulge or succumb to them. You remember what you really want, and you know what you really want better. Self-knowledge is the same “I” that you can always rely on to help you do what is important and especially important. And this is the best use of willpower that I can achieve.

This book is dedicated to everyone who, at any time, struggles with peace of mind, staleness, putting the information in the back of the head and urging himself to earn something, so that we can do the same.

A wise man wants to be in control of himself - a child wants malt.

However, most people feel overwhelmed at this point: one day they are in control of themselves, and the next they feel overwhelmed and lose control. According to the American Psychological Association, marriage is important that a lack of willpower is the main reason for difficulties in life. Lots of people feel guilty for letting others down. Most people appear to be in possession of powerful thoughts, feeling likeness - their behavior is dictated more by impulses, less by informed choice. Those who are most adept at self-control are the ones who need to reduce their defenses and teach themselves that life really is so important.

My job as a health psychologist, who runs a wellness program at Stanford University School of Medicine, is to understand people's stress and make healthy decisions. I was aware of how people fought with themselves to change their thoughts, seemingly, bodies and signals, and realized that the manifestations of these sufferers about willpower were important to their success and screamed with unnecessary effort. Although science could help them, people poorly accepted dry facts and continued to rely on old strategies, which, as I tried again and again, were not only ineffective - they backfired, leading to sabotage and loss of control.

I suspected that the exchange rate would be steep for this motley company. The goals of the people who were busy were arguing: whether they wanted to quit burning or change their wag, or whether they wanted to get out of the Borgs or become a good father. Ale result is surprising to me. Over the next few years, 97 hundred students reported that they began to understand their power behavior better, and 84 hundred students reported that their willpower had increased significantly. By the end of the course, the listeners heard that they had reached the 30-year limit for malting, they paid taxes, stopped yelling at their children, started playing sports regularly and noticed that they became more satisfied with themselves and represent themselves for their work. shennya. Her assessment of the course: you have changed your life. The students were in the same class: “The Science of Willpower” gave them clear strategies for developing self-control and the strength to achieve what meant so much to them. Science was, however, boring for both the alcoholic and the people who could not cope with the e-mail. Self-control strategies helped people indulge in indulgences such as chocolate, video games, shopping, and meeting a friend with a colleague. Students kept busy to achieve such specific goals as running a marathon, starting a business, coping with the stress of wasting work, family conflicts and the dreaded Friday dictation (this is what happens if you bring your mother to work you children).

Ecology of life: After reading a book for days, I turned all my ideas about willpower upside down and was afraid to look at nutrition under a different lens. This book is called “Willpower. How can we develop and make a difference?”, wrote Kelly McGonigal, Ph.D. and professor at Stanford University. This book reveals how our self-control lies in the processes that take place in our body, and how these processes affect us.

After reading the book, it turned all my ideas about willpower upside down and made me afraid to look at the nutrition under a different lens. This book is called “Willpower. How can we develop and make a difference?”, wrote Kelly McGonigal, Ph.D. and professor at Stanford University.

This book reveals how our self-control lies in the processes that take place in our body, and how these processes affect us.

Among most similar books on self-development, “Willpower” is striking in that it is based entirely on scientific research, whatever the author’s assertion is to convey. What is the list that takes up dozens of pages? scientific work, selected during the preparation of the book. There is no esotericism here, no traditional (folk) methods - just a scientific approach. Kelly is not just a follower, she is a practitioner who follows a powerful course in the development of willpower and is able to keep an eye on the action of these and other factors in life, colluding and setting up experiments with her students.

In this article I want to see a few of the most important points from the book, and I would like you to read it in its entirety. As long as you don’t have any problems with the adoption of volitional decisions, information will be provided that will be very useful for the global development of the understanding that people are truly governed.

Kelly McGonigal

What is willpower?

Willpower (or self-control) is the whole human body and there are three forces that regulate all our actions and chores:

"I won't"- always say “no”, which is by willpower, as it sounds and is accepted as willpower in general. When you try to get excited about making a bad pastry, buying a shotgun, smoking a cigarette, or succumbing to any other tranquility, you reveal the power of “I won’t.”

"I will"- The back of the front force, which allows us to make decisions that are required. Feel free to exercise, do some exercise, go to your room, or do something else that is unacceptable, unwelcome, or not right - by showing the strength of “I will.”

"I want"- the third force, which represents those who are truly important to you. It manifests itself in those moments when you step aside from your important life goals for the sake of your daily interests. For example, with a dough, since the power of “I will not” presses on those that cannot be eaten, because it harms the body, and therefore smoothes something, then “I want” is visible in the form of relish through those that you want to achieve: Be like other people, fit into old jeans, look good in the photo.

Have you lost your willpower?

Willpower is powerful only to people, and hundreds of thousands of fates have appeared in the role of the survival mechanism that guides us to the praise of the right decisions. Apparently, the evolutionary selection keeps alive only the strongest, and since in the wild the first people (like creatures) had to trust their instincts, then with the emergence of human cooperation at the forefront The plan came up with complex needs.

To survive among your own kind, you had to learn to trim under the control of your natural instinct and develop the skills that will help you in the long term: practice smartly, be careful, follow battle, control your actions. Well, this very peculiarity of making a decision is informed, and not instinctively, and has made us competent people.

At this moment, willpower itself allows us to bypass the absenteeism and achieve great success. Strong-willed people, as you may say, are healthy and happy, they earn more money and achieve great success in their careers, they have smaller numbers, they cope better with stress and problems, conflicts arise more easily . According to Kelly (and I'm good with her), self-control in women is more important than intelligence, in families on the right plays a greater role, less sensitivity, and in young people it is more important for charisma.

According to physiology, willpower has its rightful place in the body - the perfrontal cortex, the largest part of the brain. The perfrontal cortex has three main areas that represent self-control: “I will” is located at the top left, “I will not” is on the right, “I want” is a little lower and closer to the center.

This very part of the brain allows us to control ourselves and make the right decisions. We see episodes when, due to injuries to the anterior part of the brain, people lost their lives, but practically completely lost the ability to control their actions - bad people began to be timid (from the point of view of marriage) and thoughtless actions, behaving rudely, unnaturally and aggressively but...

Therefore, any processes that occur in the perfrontal cortex flow into the realm of self-control. Our mission is to use them for the good, in order to develop and enhance willpower.

How to develop and increase willpower?

There are at least thirteen powers of willpower, and if you know what vikors are, you can pump up your self-control to the maximum. All the smells flow into one, two or all three of the warehouse forces (pardon the pun).

1. Willpower can be trained like muscle. The more often you go to the willpower, the easier it becomes to work at a distance. By steadily following through on your tasks, you can improve your willpower in general.

2. Meditation. Regular meditation increases the flow of blood to the perfrontal cortex in much the same way as lifting your vagina increases the flow of blood to the muscles. As a result, the cortex tightens, increasing and speeding up its work - and therefore, self-control improves.

3. Gliboke dikhannya. When the brain “turns on” the instincts, our heartbeat quickens and our breathing becomes more frequent. And, however, deep breathing allows you to concentrate and raise the will above the instincts. If you need to initiate an internal struggle and make a volitional decision, breathe harder and more deeply over time - self-control will turn around.

4. Training. Physical exercises, such as meditation, can increase and speed up the frontal cortex, as well as relieve stress and take a stronger antidepressant. Enter here as you should, but whatever else is a messy everyday activity.

What reduces willpower?

5. Undersupply. Chronic insufficiency destroys the supply of glucose, so the brain becomes deprived of food and begins to starve. Self-control, as an energy-consuming task, simply switches off at such an hour, and therefore, in a sleepy state, it is difficult for us to make decisions and take responsibility for our tasks.

Moreover, when the perfrontal cortex becomes insufficient, it loses control over other areas of the brain, leading to disruption of hormonal levels and even greater loss of self-control. This process is reversed - it’s enough to get rid of it.

6. Willpower is limiting. Paradox: the more often you try to control yourself, the more your willpower gets tired and discharged, which can lead to a loss of control over yourself. So as from the first point it is clear that willpower is similar to meat, it comes in after inspiration and will require renewal.

Before speaking, it’s so easy for children to stop talking. In order to prevent this from happening, first of all, self-control training is necessary, and, in another way, it is imperative to let go of control and relax every time.

7. Good gifts weaken willpower. Having acted (or allowed to act) in the right direction, we are more likely to forget about our essential goals (“I want”) and allow ourselves to do whatever we want. For example, having bought something from a supermarket at a discount, we run the risk of spending more than we could have: this is how we reward ourselves for the guilt of making a further purchase.

Having spent time in a restaurant, stay healthy korisna strava, it’s easier for us to take action, and choose something more unforgiving. Having harvested the cinnamon on the right, we enrich ourselves with junk and generous relish. It’s good if it’s good enough to reward you, but it’s even worse if it doesn’t respect your true goals and values.

8. Self-control is greatly reduced as the level of dopamine increases. The hormone dopamine is responsible for the intake of sensations and is seen when we feel that we are receiving something. Through dopamine itself, the ability to smoke a cigarette or squeeze the dough grows sharply when you see it packed into a beautiful burn.

In fact, in rich people, the brain turns on when they appear in their lives. beautiful woman. Another fashionista herself, if she wants a piece of cloth, can go ahead and buy it for pennies. The closer the object of your satisfaction, the more dopamine is visible, and the greater the chance that you will simply lose your head.

9. More beautiful than a tit in the hands, less than a crane in the sky. One of the peculiarities of our psyche and a further consequence of the previous point lies in the fact that people have the will to get rid of INFECTION, which is to say about those that THEN get rid of much more.

The ability to live or experience satisfaction and satisfaction includes instincts that, as has been said more than once, are aimed at experiencing and seizing the joy of life, which begins to strengthen the synthesis of known dopamine and het-purely improves willpower. i. That’s why, before speaking, the famous trick of the shahrays is to show you the garna rich, give it to you to rub in your hands, and then take it away - and you desperately want to buy it, because it’s already yours.

10. Stress greatly reduces willpower. When we are affected by stress, our brain tries hard to straighten us up to the point that it can bring satisfaction, even if it is doubtful from the point of view of your goals. Moreover, many people are more prone to stress, and alcoholics are more likely to drink. This gives joy, although it destroys the body.

11. The underlying fear of death reduces willpower. In honor of our primordial ancestors, we can forever sing that nothing will threaten our lives. Ale, prote, we understand the fear of rotten new things and all sorts of horror stories. This fear puts our body into self-control mode, and just like in the first point, the brain reduces self-control and indulges in searches for dubious satisfactions.

In order not to succumb to the situations described in the previous paragraphs, be aware of these teammates, and gradually focus on your goals.

12. Guilt reduces willpower. By succumbing to any kind of calmness, we become more sensitive to ourselves and thereby lose self-control. At the same time, people who are guilty of this have a tendency to turn into a Lantzugian reaction - the more people drink alcohol, the more they want it, the more selfishness they have, the more easily they are able to avoid them.

Instead, in order for strong-willed decisions to be seen as a “continuation of the banquet,” it’s like: “I’ve ruined all my children so much that I can’t make a few pieces of the cake.” The operating principle of our brain is the same - having succumbed to a feeling of guilt and having felt stress, the brain feels satisfied and recognizes something in what it felt and screamed. The solution here is this: become less self-critical and learn to forgive yourself for other mistakes.

13. Your self-control is completely dependent on marriage. As it was stated, the mechanism of willpower is used to regulate the consumption of people in marriage. Whose has a backlash: a huge thought already strongly influences all the decisions we make, sometimes threatening us to lose control over ourselves. Guess how often you struggle with the need to live like a mustache? I especially know people who make decisions about going out on the street, not based on the weather, but worrying about the fact that “why go there now?”

This will be good for you:

Emotions such as pride and rubbish also flow into our actions and decisions, much more powerfully than logic and rational evidence. In order to direct this effect in the right direction, you need to develop respect for your own community - with whom are you aligned, who is smart enough to pass on these other steps and signals, who are you trying to inherit? Make plans and, again, keep your long-term goals in mind - and you will live not the way you should, but the way you want. published

Kelly McGonigal

Through the willpower to maintain physical health, financial development, family life and professional success - this is This is a fact. Why do we so often fail to realize the value of willpower itself: at one time we are driven by ourselves, and at another time we feel overwhelmed and lose control?

Stanford professor Kelli McGonagal, legalized the results of Novіnitykh, explain, Yak deputy Shkіdlivi Zvichichi Korisnymi, Yak Stop the Vidkladati for the rest of the moment, to have been gone to ZiS -SILS stress. Using the McGonigal method, gaining willpower is extremely easy - and it doesn’t matter what you need it for: lose weight, quit shooting, go in for sports, stop checking your skin, or find a new job. You really don’t realize how much you underestimate your abilities!

2nd visit.

The Russian version will be published first.

Kelly McGonigal

Willpower. How to grow and grow

Seen with permission from the literary agency Andrew Nurnberg

Book illustrations by Tina Pavlato of Visual Anatomy Limited (chapters 1, 5), Hal Ersner-Hersfield and John Baron (chapter 7)

Legal support is provided by the legal firm "Vegas-Lex"

Please read this book:

A lifetime of life

Les Huitt, Jack Canfield and Mark Victor Hansen

Time drive

Glib Arkhangelsk

How to organize it

David Allen

Special development

Stephen Pavlina

Strategy is that cool guy

David Meister

This book is dedicated to everyone who, if ever, struggles with peace of mind, staleness, putting the information in a long list and urging himself to earn something, so that we can

A wise man wants to be in control of himself - a child wants malt.

Rumi

Peredmova. Learn more about the course “The Science of Willpower”

Of course, like every honest student, I admit that I have learned a lot from the students. The stench began to stink when I spent so long talking about the wonders of scientific research, but forgot to remember how much willpower there is. The smells quickly informed me which strategies worked in the real world, and which ones failed (a laboratory experiment cannot achieve anything). They creatively approached the creative tasks and shared with me in new ways, like re-creating abstractions.

Side 2 from 8

theories in short, rules for everyday life. This book contains the latest scientific advances and practical knowledge for the course, based on new research and to the knowledge of hundreds of my students.

To successfully manage yourself, you need to know your weaknesses

I believe that the greatest way to develop self-control is to become aware of how and why you spend it. Knowing what is causing you to give up will not set you up for failure, as many people are afraid of. I will become your support and help you get around the shepherds in which willpower is strong enough for you to overcome. The results are monitored by people who think they have no strong will, but in reality they are more likely to lose self-control when they have peace of mind. For example, Kurts, who are especially happy to appreciate their ability to smoke a cigarette, have a significantly higher level of confidence in the old months, because the overly optimistic ones, who are worse, have There is little confidence in losing your vagina. Why? They don’t dare to overdose, if, where and why they succumb to the calmness. They indulge in great indulgences, for example, hanging out in groups to burn or place vases with a stove around the booth. Their eyes are wide and stinking, and the stench comes out at the slightest complexity.

Yak vikoristovati qiu book

Become a follower of willpower

In the skin section you will find “Experiments”. These are practical strategies for improving self-control, taken from scientific research and theories. The stench will help you increase willpower in life. I strongly recommend that you immediately apply yourself to all the methods that you find that can help a healthy mind (there will be plenty of them). The smells were verified by the students of my course, and, although no matter the strategy, all of them deserved the highest praise. But what about those that sounded good theoretically, but failed miserably in practice? You won't find them here.

Your test of willpower

Side 3 from 8

This is how people justify themselves for not having paid for the stitching of the sheets, and for not having spent a long evening reading books.

Perhaps your test of willpower is something that you have never known before (called the test of strength “I will”), or something you want to achieve (the test of strength “I will not”). You can also choose an important life goal in which you want to exert more strength and respect (test the strength of “I want”), for example, take care of your health, cope with desires, become a great father, and achieve success in your career. Vibrancy, tranquility, impulsiveness and versatility are universal experiences that make this book suitable for any purpose. By the time you finish reading, you will become more aware of your weaknesses and have a new set of self-control strategies.

Do not hurry

This book covers a 10-year course. It is divided into 10 sections, each of which describes one key idea, its scientific basis and those that can be applied to your goals. Ideas and strategies interact, and skin care prepares you for the coming times.

Let's get started

Under the microscope: test your willpower

Since you have not yet been killed, now the time has come to choose a free trial until you get the idea and strategy from the book. The next nutritional supplement will help you achieve this goal:

- Testing the strength of “I will.” What is the thing you want to do most in the world, or what do you want to stop saving for later, because you know that it’s great to make your life easier?

- Trying out strength “I won’t.” What is your “best” nickname? What would you like to do, or what would you like to work less, so that it harms your health, your happiness and success?

- Testing the strength “I want.” What is your most important long-term meta, how do you want to devote your strength? How can “I want” with the greatest virtuousness be able to seduce you in such a way?

1. “I will”, “I will not”, “I want”: what is willpower and why is it important?

The forces “I will” and “I will not” are two sides of self-control, but they cannot be separated. In order to speak flatly and so, a third force is needed: the ability to remember what you really want. I think you really want a chocolate chip, a third martini or a drink. Ale, restrained from calmness or playing with pleasure, you must remember that you really want to get out of high school jeans, get rid of your promotion, pay off the debt on your loan, save your love and not get into a relationship. Otherwise, what is it that draws you in to your mitta bajans? To lead yourself, you need to know what is rightfully important to you. This is the power of “I want.”

The stars in us have willpower

Side 4 from 8

you are sick or injured, and you cannot water or pick berries. Here are the rules for how to win friends and get involved with people, similar to today’s: help when you need help, share your grievances, if you haven’t found one yet, and think about it, girls , first say: “Tsya pov” I’ll tell you the language on the stegna.” In other words: be kind, if you want to stitch a little behind you.

Good luck to us now

Let’s return to today’s life (of course, keep your distant thumbs on you, otherwise, singly, you’ll want to cool down a little). Willpower has been transformed into those that separate people from other creatures, into those that differentiate people from one another. It is possible that we were all born in this era to self-control, but they act as vikors more often for others. People who better show their respect, almost every action, are more successful, no matter how you look at it. They are healthy and happy. Close calls bring them more joy and worry them more. They earn more and achieve more in their career. They are better able to cope with stress, conflicts prevail and troubles persist. It stinks to live longer. If you can equate willpower with other honesty, it will be the best thing. Greater self-control, lower intelligence, means success in university (take away the school aptitude test before you start), makes a greater contribution to effective care, lower charisma (Vibach, Tony Rob Bins), and more important for family happiness, less sensitivity (so secret I'm going to wait for a long time because you've started to put your tongue behind your teeth). If we want to live better, willpower is by no means a bad start. For this purpose we ask our standard-equipped brain to tighten up a little. Well, let’s face it: I’m amazed at what we have to do.

Neurobiology “I will”, “I will not” and “I want”

Robert Sapolsky, a neuroscientist at Stanford University, has argued that the main purpose of the current prefrontal cortex is to sharpen the brain (and therefore you) to what is “more important.” If it’s easier to lie on the couch, your prefrontal cortex will urge you to get up and run. If it’s easier to tell dessert that way, your prefrontal cortex will guess the reasons why it’s easier to wash up the empty tea. And since it’s easier to put in time for tomorrow, the prefrontal cortex itself helps you open the file and edit.

Under the microscope: what is most important?

The skin test of willpower demonstrates that it is important, for example, to stand in the face of calmness or not to stand in the face of a stressful situation. Find out what you have learned from your testing. What is the most difficult? Why is it so hard for you? What do you feel when you find yourself in the right?

Foolish episode of wasting willpower

But everything changed on Wednesday the 13th around 4:30. Gage and his team cleared roads with a vibukhivka for the purpose of climbing between Burlington and Rutland in the state of Vermont. Gage laid the charge. The procedure was repeated a thousand times, but unexpectedly it went wrong. Vibukh becoming

Side 5 from 8

It was too early, and a meter-long rammer pierced Gage’s skull. It went into the left cheek, pierced the forehead and landed 30 meters away from him, bringing with it a lot of gray speech.

On the outside, Gage had been in physical health for more than two months (perhaps, for some reason, Dr. Harlow’s radical confessions were respected: she prescribed enemas for the fungus that appeared in the open areas of Gage’s brain). Until the 17th leaf fall, the patient was already encouraged to finish his life. Gage himself stated that he “felt better in all senses” and was not tormented by pain.

Similar to Happy ending. Ale Gage was not spared: his story will not end there. The external wounds had healed, but something wonderful was happening in the brain itself. Over the comments of his friends and colleagues, Gage’s character changed. Dr. Harlow described changes to a medical professional about the legacy of injury:

It looks like the balance has been disrupted... between Rozumov’s richness and creaturely wickedness. He is a casual, careless, sometimes allows himself the greatest likes (without having met before), it is not important to hang out with friends, does not accept exchanges and gratifications, because you are supermissing your worries... wine to go without plans for the next day Yes, but he immediately loses interest in them. .. Whose sense of mind has completely changed, it is obvious that friends and acquaintances declare that he is no longer Gage.

In other words, from the prefrontal cortex, Gage simultaneously exerted self-control: the forces of “I won’t” and “I will.” His strong will, which seemed to be an invisible part of his character, was crushed by a rammer that flew across the skull.

Most of us don’t have to be afraid of rapt’s slick vibukhs, which reduce self-control, unless there is little Phineas Gage sitting in the skin of a person. The prefrontal cortex is not as reliable as we would like it to be. Days of the body - if we are drunk, have not slept, or are simply powdered - they are oppressive and have a damaged brain, as if they were losing Gage. Through them, it is more important for us to cope with our impulses, since our gray speech is still safely tucked away in the skull. So, all the building works are those that are more complex, but we still have the task of repairing them exactly to perfection. This spontaneity needs to be streamed, but, as it changes, you live with your mind.

The problem of two minds

When our willpower fails us: we spend a lot, we need a lot, we lose, we get out of ourselves - we may begin to doubt why our prefrontal cortex has burned out. Of course, it is possible to stand up to calmness, but this does not mean that we do so. It is entirely acceptable that we work today on what we can put in tomorrow, but more often than not, it goes beyond tomorrow. For this I will sum up the truth of life and you can also understand the evolution. People developed, but their brain never changed. Nature values \u200b\u200bextracting better from what has already been created, and not starting from scratch. People needed new skills, but our primitive brains were not replaced with a completely new language - the self-control system was tied to the old system of basics and instincts.

So the evolution saved us all the instincts that once brought measles, but now the smells indicate unpleasantness. It’s good that she gave and the way to repay the bee that we bring ourselves to. Take, for example, the accumulation of liquid liquid, which triggers the taste receptors. These insatiable sweets helped people survive when their lives were small and fatty tissue was their insurance. Ale in to the current world We don’t need supplies of fast food, junk food or organic products. Zaiva vaga becoming a threat to health, and not a threat, and the ability to cope with the boring hedgehogs became important for long-term survival. Even though the cleanliness was visible to our ancestors, our modern brain still instinctively gravitates towards fatty and licorice. Fortunately, we can use a new system of self-control so that we can get out of things and not go to hell. So, we saved impulses, but secured and controlled them.

Neuropsychologists insist that we have one brain, or two minds, but that there are two people living in us. In one form, we impulsively and inquisitively drink alcohol, and in the other, we control our eating and are satisfied with what we achieve in terms of long-term goals. Offenses and essences are us, and we are thrown between them. Sometimes we can be separated from people, because they just want a cookie. This is the essence of volitional testing: often you want one thing, sometimes you want something else. Because your right “I” wants one thing, and the future “I” would like you to do something else entirely. If two individuals boil, one is responsible for taking the mountain above the other. The one who wants to succumb to peace of mind is nasty - it’s just that she looks differently at those who are more important.

Under the microscope: getting to know the two minds

Skin testing of willpower is a super point between two sides of specialness. How does the stench occur at the moment of your volitional testing? What does the impulsive hypostasis want? Why is it wise? The decals are beautiful to date the impulsive hypostasis of his name, for example, Pechenyushkin, since he is extremely pleased, or Mitivok, since he loves to always swear at everything and everyone, or Volinshchik, since he doesn’t want to take up the cause . This will help you recognize it, if you are more likely to be punished, and call to the wise “I” to strengthen the will’s defense.

The value of both hypostases

It’s very difficult to reveal the system of self-control to the “I”, and more primitive instincts – to hide them as a relic of the evolutionary past. Actually, a long time ago, when we were ankle-deep in mud, our instincts helped us live so that we could pass on our genes to future generations. But now the stench is important to us, leading to illness, empty bank compartments and problems for which we have to appear on TV in front of this country. If the pulls of ancient ancestors did not burden us, the civilized origins!

Ale is not so good. Although our system of survival will not always work to our detriment, we will need to respect the primal “I” completely. Medical studies of seizures, when people used their instincts through local damage to the brain, show how important and primitive fears are and important for health, happiness and self-control. For example, the young woman, in order to prevent judicial attacks, often had her middle cerebrum removed with an operating procedure. Vaughn spent the time to perceive fear and anxiety, which spared her two important instinctive parts of self-control. She began to feel the urge to stuff herself with the hedgehog to the point of boredom, and the poor girl began to ambiguously stick to her close relatives. Don’t worry about self-control!

Side 6 from 8

future troubles. Often, in order to overcome the willpower's trials, it is necessary to tease out the measles of the primary instincts, rather than fight them. Neuroeconomies, which have been studying how the brain behaves when we make decisions, have revealed that the self-control system and the survival instincts do not always conflict. Find out: you are wandering through a department store, and a rush is thrown at you in the face. Your primitive brain screams: “Buy it!” You check the price tag: 199.99 dollars. While you weren't paying too much money, you needed to seriously invest in the prefrontal measles to stop it from going to waste. Ale raptom of the brain registers an instinctive pain response to the price. Research has shown that this is true: the brain can perceive a significant price tag like a physical blow to the spirit. The instinctive shock will ease the work of the prefrontal cortex, and there may no longer be a need to retain the force of “I won’t.” And since we want to increase our willpower, we can begin to understand how to better understand the skin aspect of our humanity, including the most primitive instincts: craving for satisfaction and consumption. get down - to reach your mark.

First rule of willpower: know yourself

Self-control is one of the greatest miraculous upgrades of humanity, but it is not our only pride. We also need self-awareness - the ability to understand our activities and understand what we are doing. Every now and then we get to prophesy our plans, but it’s a miracle that we can change our minds. It seems that such fervor of self-knowledge is rare in humans. Naturally, dolphins and elephants recognize themselves in mirrors, but no evidence has yet been found that they look into their souls during self-recognition tests.

Without self-knowledge, self-control would be insignificant. You need to make a note when you make a decision that requires willpower, otherwise you may be unable to choose the one that is easier. Identify yourself as a hen if you want to escape from the disreputable beetles. It is necessary to catch the smallest manifestations of similarity and discover how far the stench can lead (he stands on the street in the cold and clicks with a fuse). You also need to understand that once you succumb to indolence, you will soon set fire to everything tomorrow. And having looked into the future, the girl decided that if she could continue with the same soul, she would pick up a bouquet of all these terrible ailments, which they chanted at lectures on valeology. In order to enjoy such a share, it is necessary to make a conscious choice - not to smoke. Without self-indulgence, she is doomed.

Everything is simple, but psychologists know that we make most decisions on autopilot, without understanding what is ruining us, and certainly without seriously thinking about our legacy. Damn, we don’t even know what we’re choosing. For example, in one study, people were asked how many decisions about hedgehogs were made throughout the day. What did they smell? In the middle, people assumed that 14. But when they were asked to carefully make their decisions, it turned out that in the middle of the election there were 227. It turns out that at first people didn’t know about 200 or more choices - and there was no decision about it. . How can you control yourself if you don’t know what you need to follow?

This present-day marriage, in which we are always delighted and comforted, will not help us. Baba Shiv, a professor of marketing at the Stanford Graduate School of Business, said that when people are excited, they are more likely to give in to temptations. For example, students who try to remember a phone number are 50 percent more likely to buy a chocolate cupcake for a snack instead of fruit. Russian shoppers are sensitive to store advertising and are more willing to bring unplanned items home.

If you are susceptible to overthinking, your decisions are driven by impulses, not long-term goals. Are you writing a message while you’re standing at the checkpoint? It is entirely possible that you will wash moccacino instead of cold kava (input note: “You don’t want to think about how many calories your drink has”). All your thoughts about work? Of course, you will have to wait with the seller to see if you need a reduction in your unlimited mobile phone tariff.

Experiment: follow your willful decisions

To improve self-control, you first need to develop self-awareness. The most important first crock is a sign of a decision related to willpower testing. I wish I could get insight from them, for example: “Why am I going to gym after work?" Others may be less obvious, and it will be necessary to look at their traces. Is it possible that you hid in a sports bag so that you didn’t have a chance to go home? (Wise guy - you have less chance of getting out.) Otherwise you’ll be caught Nenatska dovgy telephony Rozmov, And are you so hungry that you can’t go to work right away? (Eh! You’ll probably go to training after the evening.) Monitor your decisions for at least one day. And in the evening, guess them and try to change, like in and have informed your goals, And as they were told, this right will also help you not to give up, if you want to definitely increase your willpower.

First crumbs to hem by email

Michelle, 31 years old, a radio show producer, was constantly checking emails on her computer and phone. It was important for her to work and fight for her lad, who could never be completely captivated by the respect of the kohanoi. Michelle set a goal for herself to look at the post office no more than once a year. Over the past week, she told me that she couldn’t get close to ideal. Vaughn knew that she was checking the mail, as soon as she glanced at her cell she would know, but what was going on was unknown. And Michelle took on a more modest role - to guide this process.

The new year has begun to be marked when reaching for the phone or checking the postal screen. This allowed her to stammer. However, the impulses turned out to be extremely strange. Michelle did not bother to check the mail herself on the spur of the moment, she was still busy with all this. Over the course of a year, she began to notice the pain that might be felt in her body and brain as she checked the box. Michelle was struck with caution: she never thought that reversing the mail was not a way for her to relieve stress. Vona thought that she just wanted to know. If she focused on the results after the recheck, she realized that the action was as ineffective as any hope – she wanted to “sick” even more. Having learned her opinion and confirmation of the new one, she was able to significantly better control her behavior and finally completed the cob task - before checking the e-mail from a non-working woman.

How long will it take to quilt, as you succumb to fasting. For now, don’t put yourself at risk of improving your self-control. Turn over what you can catch yourself before, meaning, what are you thinking about?

Side 7 from 8

you understand which situations most often arise. How do you convince yourself to succumb to it?

Train your brain

It took millions of revolutions for evolution to create the prefrontal cortex, which contains everything we humans need. Perhaps we seem to be greedy, but how can we improve our self-control without spending millions of lives in the bathroom? Since the human brain is so strong in self-control, what can be done now to improve the standard equipment?

Since then, or since the time they began to roll around in human brains, it was believed that the structure of the brain is immutable. The one on the right is victorious, and not the project at the development stage. The cerebrum may change in less than one week - it becomes weaker with age. Over the past decade, neuroscientists have discovered that the brain - like a ready-made scientist - reacts instinctively to any evidence. Ask him to change his skin every day, and he will become strong in mathematics. Ask him to compliment you more often, and you will become restless. Ask to be respectful, and you will become more respectful.

Your brain will not only learn to better understand this problem - it will continue to function until you ask. If the farmer's brain is weakened, they will develop more gray speech - so the muscle will increase due to exercise. For example, when adults begin to juggle, they accumulate gray matter in the areas of the brain, which facilitates the movement of objects. In addition, brain plots can acquire a large number of ligaments in order to exchange information more quickly. For example, in adults who play memory games for 25 minutes a day, there is an increase in the connections between the areas of the brain that are responsible for memory and memory.

However, you need to train your brain not only in order to be able to juggle well and remember where you put your eyepieces: there is more and more scientific data showing that in this way you can improve self-control. What does willpower training look like for the brain? Well, you can feel the power of “I won’t” by placing delicious pastries around the house: chocolate bars in the scuffer drawer, a mini-bar with martin and an exercise bike – and also hanging a photo of your happily ever after on the refrigerator ii. You can quickly change the code for the power “I will” with points where you will have to drink juice from steamed wheat, earn 20 dollars and pay for rakhunki every now and then.

Or you can do something simpler and less zhorstoke – meditate. Neuroscientists have found that when you ask your brain to meditate, it begins to not only meditate, but also learn a whole set of important self-control skills, including self-esteem, self-discipline, stress management, and self-control. impulses and self-awareness. People who meditate regularly are not only successful in these areas. This year, her brain begins to work like a well-functioning will machine. They have more gray speech in the prefrontal cortex and in areas of the brain that indicate self-awareness.

To change your mind, don’t obsessively meditate all your life. We have tried healing, which is a minimally necessary meditative dose (my students appreciate this approach to the point: few people are ready for ten sittings in a Himalayan oven). For the experiments, they chose people who had never meditated before - and they were skeptical about the idea. They were taught the simplest meditative techniques for the symbols that you will soon recognize. In one experiment, after just three years of meditative practice, people's intelligence and self-control improved. After 11 years of age, changes have occurred in the brain. Beginner yogis have noticeable nerve ligaments between areas of the brain, which indicate concentration and impulse control. In other recent studies, advanced meditative practices have led to an increase in self-awareness in everyday life and an increase in gray speech in the brain.

It’s incredible how quickly our brains become restless. Meditation increases the flow of blood to the prefrontal cortex in much the same way as raising your vagina increases the flow of blood to the muscles. The cerebrum adapts to the right, like muscles, growing larger and faster, in order to better work those that are needed. And when you are ready to begin training, this meditative technique will ensure a rush of blood to your prefrontal cortex - and therefore, we will achieve success in the accelerated evolution and remove more cortex from the brain's capacity.

Experiment: pentaquiline meditation for brain training

Mindfulness on the Dihanna is a simple yet challenging meditative technique that will train your brain and increase your willpower. It reduces stress and starts the mind to deal with the things that keep you busy (cravings, worries, cravings) and sounds (sounds, images, smells). Following the results of new research, regular meditation practice helps people quit smoking, change their weight, become addicted to drugs and avoid getting drunk. No matter how you test the powers of “I will” and “I will not,” you will need this five-fold meditation.

Alright, let's get started:

1. Sit quietly and don’t fidget

Sit on the chair so that the soles of your feet are touching the pads or cross your legs on the pillow. Sit up straight, put your hands on your knees. It is very important not to move around during the hour of meditation - this is the physical basis for self-control. If you feel the need to smell yourself, change the position of your hands or anything, this means anger, but do not succumb to it. What kind of simple minded- Indestructible position - often lay down the success of volitional training. Be careful not to follow on autopilot the skin impulse that sends your brain and body.

2. Concentrate on breathing

Close your eyes or if you are afraid of falling asleep, just focus your gaze on one point (on the empty wall, and not on the online store website). Start learning how to eat. Tell yourself “inhale” and “see” as you inhale and see. Once you realize where your thoughts went (and they will be), just turn around and breathe. This practice of standing still before breathing will strengthen the work of the prefrontal cortex and calm the stress and tension centers.

3. Indicate your responses to outside thoughts and thoughts

After a couple of minutes, stop saying “sniff” and “vidih” to yourself. Just focus on watching the breath. Feel the current flowing in and out of your nostrils and mouth. Feel how your breasts live and expand when you inhale and swell when you see. Perhaps you have again indulged in your thoughts. As before, if you notice third-party thoughts, you will increase your respect to the point of dying. It is important to repeat to yourself “inhale” and “see” several times. This part of the practice trains self-awareness and self-control.

Count on five meals for the day. When you leave before the holiday, increase the hour to 10 or 15 hours per day. When you get into a tractor, turn around to five degrees. Shorter training is better than long-term practice, which you save for tomorrow. It might be better to set a specific time for meditation, for example, before a morning shower. If it’s impossible, be kind and meditate when you can.

Failures in meditation for self-control

Side 8 from 8

it seemed that he was probably meditating. This electrical engineer has a life of 41 changes, so meta meditation is to get rid of all thoughts, so that your head becomes empty. However, it seemed that while he was completely focused on the dihanna, outside thoughts still crept in. You will be ready to learn from practice, having not yet achieved success as quickly as you have realized that it is time to concentrate, since you cannot concentrate perfectly.

Most beginners hesitate to do this, but, in truth, they fail in meditation and fail to practice effectively. I pleased Andrew - and the decision of those who meditate in the audience - to show respect not for how successfully they concentrated during the hour of meditation, but how their focus changed and the decision was made over the course of this coming day.

Andrew discovered that he wanted to meditate steadily during the hour, and there would be more collections after the right, on a day-to-day basis, as long as the workout was long. We understand: in basic life, you didn’t get enough of the same thing that when you worked during the hour of meditation: you needed to mark, if you saw the mark, and turn to it (only during meditation ї – dikhannya).

Meditation was the ideal technique if you needed to streamline yourself and maintain a healthy lifestyle. She also helped if he was ready to earn some respect, and needed to take care of his language. This technique was ideal for helping to mark when you were riding on a robot and needed to grab the right hand. All day, without interruption, self-control caught him, whenever he fought in the wrong direction, and turned him around. Having realized this, Andrew no longer boasted that throughout the entire ten-armed meditation he was engaging in third-party speech. How “hirsha” meditation is, the better it was for everyday life, even if you were able to catch up when your thoughts carried you far away.

The essence of meditation is not to get rid of all thoughts. Just remember not to get lost in them and not to forget what your goal is. Don't get too excited when you get ready for an hour of meditation. Just turn around until you hear the sound and the sound.

The structure of the daily human brain has endowed our skin with a number of special features that require control over our thoughts, thoughts and actions. Whether you try willpower, it is a battle between different hypostases. In order for the greater “I” to overcome, it is necessary to strengthen the system of self-evidence and self-control. If we can achieve it, we will know the power of will and the power of “I want” to work on those that are more important.

Chapter summary

The main idea: willpower consists of three forces: I will, I won’t and I want - they help us become better.

Under a microscope

-What is more important? Discover for yourself at the moment of testing, if you try, what is important to you. Why is it important?

- Getting to know two people who are dating. Describe two of your opponents at the moment of testing willpower. What does the impulsive hypostasis want? Why is it wise?

Experiment

- Follow your willful decisions. I would like to spend one day trying to recognize the skin decisions that you appreciate in connection with your tests of willpower.

- Pyatikhvilina meditation for brain training. Concentrate on dihanni, silently saying “inhale” and “videh.” If you start to wander in other thoughts, mark this and turn around until you breathe.

2. Instinct of willpower: your body cannot be repaired

Everything begins with the burial. My brain is buzzing, my heart is pounding in my chest. Your very body is singing: “So!” And then there is anxiety. The lungs are compressed, the muscles are strained. You feel confused and weakly bored. You may be trembling - that’s what you want. Ale, you can't. Whatever you want. Ale is not possible! You know that you need to work, but don’t sing, you’ll get into trouble, and you won’t lose your self-control.

Read this book in its entirety by purchasing the legal version again on LitRes.

Jalaladdin Rumi, Persian Sufi poet of the 13th century.

This confusion expands as if it were a matter of willpower. For example, people who respect that they can easily do a lot of work at the same time are more easily attracted to outside help. This phenomenon is known as the Dunning-Kruger effect, and was first reported by two psychologists from Cornell University. They showed that people overestimate the differences in their personalities, for example, they perceive humor, literacy, and respectability. This effect is greatest in people whose skills are particularly weak: those whose test scores are lower by 12% are, on average, rated at 62%. This also explains the great burden of auditioning for talent shows.

School test for aptitude before learning (Scholastic Aptitude Test) - a standardization test for students initial mortgages The USA, which is ranked around the middle school level, evaluates advanced literacy and mathematical ability. Note prov.

The descendants affirm: everything that “respects the fellows to think, leads to to a larger number spontaneous purchases. Sellers... have great tricks that attract people away from their thoughts - for example, music and advertising stands at the sales floor.” This, of course, explains the chaos that occurs in the local pharmacy.

The end of the cognitive fragment.

Text provided by LitRes LLC.

Read this book in its entirety by purchasing the legal version again on Litres.

You can safely pay for the book using a Visa, MasterCard, Maestro bank card, from your mobile phone, from a payment terminal, in an MTS or Zvyazkovy salon, via PayPal, WebMoney, Yandex.Groshi, QIWI Gamanets, with bonus cards or in any other convenient way for you.

Here is an insightful fragment of the book.

For a cost-free reading, only a part of the text is open (discrimination of the legal authority). If you like the book, you can download the new text on our partner’s website.