I often find myself procrastinating when confronted with a writing assignment. I find writing to be more convoluted than other subjects, such as mathematics. In mathematics, there is one—and only one—correct answer. The subjective nature of writing was causing me to set aside writing assignments until the very last minute. I was searching for remedies to procrastination when I stumbled upon the book The Willpower Instinct. This book has been of tremendous help to me, and with courses increasing workloads, I wanted to share some valuable insights from it.
Kelly McGonigal, the author of The Willpower Instinct, explains that two sections of the brain constantly clash: the monkey and the rational self. The monkey is the obstacle that prevents humans from becoming more fit, spending less, and losing weight; it is the part of the brain that prioritizes instant gratification. The monkey is the reason people binge-watch Netflix shows instead of doing math homework. In contrast, the rational self reflects a person’s true desires and goals. McGonigal asserts that the only way to restrain the monkey from controlling decisions is to strengthen self-control.
To successfully practice delayed gratification (the act of resisting an immediate reward for a more valuable future reward), people must utilize self-control for the three powers listed below:
- The “I will” power: the ability to make decisions that improve quality of life;
- The “I won’t” power: the ability to prevent decisions that may hinder success or happiness;
- The “I want” power: the ability to make choices that align with long-term goals, not instant gratification.
It takes people immense willpower to consistently make decisions that bring them closer to fulfilling their long-term goals. Fortunately, individuals can strengthen self-control, similar to how muscles become stronger through exercise. Self-control is critical in living a successful and fulfilling life, so what are some strategies to improve it?
Meditation is an effective method for building self-control. With just 11 hours of meditation, the brain begins to increase neural connections between regions of the brain that are important for staying focused, ignoring distractions, and controlling impulses. Most individuals avoid meditation because they claim it takes too much time, but five to ten minutes is more than enough to yield fruitful results. Referred to as the “miracle drug,” exercise is another way to train willpower. Not only does it increase gray matter (brain cells) and white matter (nerve fibers that enable communication within the brain), but it serves as a powerful antidepressant. The intensity of exercise can depend on the person. Not everyone is a marathon runner: walking five minutes is better than no exercise. Although strengthening willpower is essential to defeating the monkey, becoming acquainted with the monkey’s deceptive tactics is just as important.
Moral licensing is when the brain justifies a bad behavior by praising good behavior. For instance, a shopper who restrained themself from purchasing fancy clothes may go home and enjoy sweets, or a student who worked hard on a project at school may justify playing video games for the rest of the day. Another common trick the monkey uses to make people relapse back into addiction or break good habits is recognized as the What The Hell Effect. The effect occurs when a person indulges in harmful behavior. For example, if a person on a diet ate a slice of cake, they may feel ashamed that they ruined their diet. The emotions of guilt and shame cause the dieter to indulge in even more unhealthy foods in an attempt to make themselves feel better, resulting in a downward spiral back to their old self.
The information and strategies I shared in this blog post only scratch the surface of The Willpower Instinct, so if what you read here sounded intriguing, I highly recommend reading the entire book for yourself.