"The Willpower Instinct" by Kelly McGonigal

Question 1

What is the ‘I Will’ power?

Answer 1

The ‘I Will’ power refers to the ability to do what you need to do, even when you don’t feel like doing it. Strengthen this by setting clear goals and practicing self-control exercises.

Question 2

What is the ‘I Won’t’ power?

Answer 2

The ‘I Won’t’ power is the ability to resist temptations. Improve this by identifying your triggers and avoiding them when possible.

Question 3

What is the ‘I Want’ power?

Answer 3

The ‘I Want’ power is about keeping your long-term goals in mind. Regularly remind yourself of your bigger goals to stay motivated.

Question 4

How can precommitment help?

Answer 4

Precommitment is the act of making a decision in advance, which helps you follow through. For example, schedule workouts for the week ahead.

Question 5

What is the 10-minute rule?

Answer 5

When you feel an urge, wait 10 minutes before acting on it. This can help the impulse pass.

Question 6

How does self-monitoring help?

Answer 6

Keeping track of your behavior can make you more aware of your habits and triggers, helping you make better choices.

Question 7

How can you use ‘surfing the urge’?

Answer 7

Instead of acting on an impulse, acknowledge it and let it pass, like a wave that you’re ‘surfing’ over.

Question 8

What is the role of self-compassion?

Answer 8

Being kind to yourself when you fail can actually improve your willpower. Self-criticism can drain it.

Question 9

How does stress affect willpower?

Answer 9

Stress depletes willpower. Use stress-reduction techniques like deep breathing to improve self-control.

Question 10

How does exercise improve willpower?

Answer 10

Regular physical activity improves both brain function and self-control.

Question 11

How can you use implementation intentions?

Answer 11

Create ‘if-then’ plans for situations where you’ll need to exercise willpower. For example, ‘If I feel stressed, then I will take three deep breaths.’

Question 12

What is the importance of adequate sleep?

Answer 12

Lack of sleep can deplete willpower. Aim for 7-8 hours of quality sleep per night.

Question 13

How does social support help?

Answer 13

Having a support network can significantly improve your ability to stick to your goals.

Question 14

How can you reset your ‘willpower clock’?

Answer 14

Taking short breaks and engaging in activities that you enjoy can help reset your willpower.

Question 15

What is the role of glucose in willpower?

Answer 15

Low glucose levels can affect self-control. Eating small, balanced meals can help maintain it.

Question 16

How does mindfulness help?

Answer 16

Practicing mindfulness can improve your awareness and self-control.

Question 17

What is the licensing effect?

Answer 17

After doing something ‘good,’ you may feel entitled to do something ‘bad.’ Be aware of this tendency.

Question 18

How can you avoid decision fatigue?

Answer 18

Limit the number of choices you have to make each day to conserve willpower.

Question 19

How can you use positive procrastination?

Answer 19

Delay a temptation to a later time instead of denying it entirely.

Question 20

What is the importance of a willpower ritual?

Answer 20

Creating a ritual around a difficult task can make it easier to start and complete it.

Question 21

How can you use the Zeigarnik effect?

Answer 21

Starting a task creates a sense of unfinished business, making you more likely to complete it.

Question 22

How does dopamine affect willpower?

Answer 22

Dopamine creates a sense of urgency for rewards, which can lead to impulsive behavior. Be aware of this.

Question 23

What is the role of a willpower journal?

Answer 23

Keeping a journal can help you identify patterns, triggers, and progress.

Question 24

How can you use bright lines?

Answer 24

Set clear, non-negotiable rules for yourself to make decisions easier.

Question 25

What is the two-minute rule?

Answer 25

If a task takes less than two minutes, do it immediately.

Question 26

How can you use the fresh start effect?

Answer 26

Use milestones like a new week or month as a ‘fresh start’ to recommit to your goals.

Question 27

How can you use temptation bundling?

Answer 27

Pair something you need to do with something you want to do.

Question 28

What is the importance of an accountability partner?

Answer 28

Having someone to answer to can make you more likely to stick to your goals.

Question 29

How can you use a commitment contract?

Answer 29

Make a contract with yourself or someone else that includes consequences for not sticking to your plan.

Question 30

How can you use mental contrasting?

Answer 30

Visualize both the positive outcomes of achieving your goal and the obstacles you’ll face.

Question 31

How can you use the ‘never zero’ rule?

Answer 31

Even if you can’t fully meet a goal, do something small towards it every day.

Question 32

How can you use the S.T.A.R. technique?

Answer 32

Stop, Take a breath, Ask yourself what you really want, Respond in a way that aligns with your goals.

Question 33

How can you use the ‘pause and plan’ response?

Answer 33

Instead of reacting impulsively, pause and consider your actions.

Question 34

How can you use the ‘four Ds’?

Answer 34

Delay, Distract, Decide, Do. Use these steps to handle cravings.

Question 35

What is the role of a willpower role model?

Answer 35

Having someone who embodies the willpower traits you want can inspire you to improve.

Question 36

How can you use the ‘what the hell’ effect?

Answer 36

Be aware that one slip-up doesn’t mean you should abandon your goals.

Question 37

How can you use the ‘Ostrich effect’?

Answer 37

Avoiding information about your behavior can lead to ignorance and poor choices. Face the facts instead.

Question 38

How can you use the ‘foot in the door’ technique?

Answer 38

Start with a small commitment that leads to larger commitments.

Question 39

How can you use the ‘door in the face’ technique?

Answer 39

Start with a large request that is expected to be refused, followed by a much smaller request.

Question 40

How can you use the ‘not now, but later’ technique?

Answer 40

Tell yourself you can have the temptation later, reducing the sense of deprivation.