The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It
- Downloads：7280
- Type：Epub+TxT+PDF+Mobi
- Create Date：2021-09-20 05:52:30
- Update Date：2025-09-06
- Status：finish
- Author：Kelly McGonigal
- ISBN：1583335080
- Environment：PC/Android/iPhone/iPad/Kindle
- Download
Summary
Based on Stanford University psychologist Kelly McGonigal's wildly popular course "The Science of Willpower，" The Willpower Instinct is the first book to explain the new science of self-control and how it can be harnessed to improve our health， happiness， and productivity。
Informed by the latest research and combining cutting-edge insights from psychology， economics， neuroscience， and medicine， The Willpower Instinct explains exactly what willpower is， how it works， and why it matters。 For example， readers will learn:
Willpower is a mind-body response， not a virtue。 It is a biological function that can be improved through mindfulness， exercise， nutrition， and sleep。
Willpower is not an unlimited resource。 Too much self-control can actually be bad for your health。
Temptation and stress hijack the brain's systems of self-control， but the brain can be trained for greater willpower
Guilt and shame over your setbacks lead to giving in again， but self-forgiveness and self-compassion boost self-control。
Giving up control is sometimes the only way to gain self-control。
Willpower failures are contagious—you can catch the desire to overspend or overeat from your friends—but you can also catch self-control from the right role models。
In the groundbreaking tradition of Getting Things Done， The Willpower Instinct combines life-changing prescriptive advice and complementary exercises to help readers with goals ranging from losing weight to more patient parenting， less procrastination， better health， and greater productivity at work。
Informed by the latest research and combining cutting-edge insights from psychology， economics， neuroscience， and medicine， The Willpower Instinct explains exactly what willpower is， how it works， and why it matters。 For example， readers will learn:
Willpower is a mind-body response， not a virtue。 It is a biological function that can be improved through mindfulness， exercise， nutrition， and sleep。
Willpower is not an unlimited resource。 Too much self-control can actually be bad for your health。
Temptation and stress hijack the brain's systems of self-control， but the brain can be trained for greater willpower
Guilt and shame over your setbacks lead to giving in again， but self-forgiveness and self-compassion boost self-control。
Giving up control is sometimes the only way to gain self-control。
Willpower failures are contagious—you can catch the desire to overspend or overeat from your friends—but you can also catch self-control from the right role models。
In the groundbreaking tradition of Getting Things Done， The Willpower Instinct combines life-changing prescriptive advice and complementary exercises to help readers with goals ranging from losing weight to more patient parenting， less procrastination， better health， and greater productivity at work。
Reviews
Joshua
，
Will power is an all-encompassing characteristic that define the times when we do things we don’t want to do （or don’t do things we want to do）。The book is very research based。 Really it’s just a series of research experiments summarized clearly and powerfully。Here were some of my main takeaways:1。 Meditation can help with increasing personal will power。 It’s almost as if you practice self-discipline in an artificial environment where the stakes are low。2。 Low sleep， low food = low will-power3。 Will power is an all-encompassing characteristic that define the times when we do things we don’t want to do （or don’t do things we want to do）。The book is very research based。 Really it’s just a series of research experiments summarized clearly and powerfully。Here were some of my main takeaways:1。 Meditation can help with increasing personal will power。 It’s almost as if you practice self-discipline in an artificial environment where the stakes are low。2。 Low sleep， low food = low will-power3。 Will power is like a muscle。 The more you exercise it， the more it grows。 Extending that analogy， though， is the bad news that you can wear out your will power in a finite amount of time。I gave it a 4 star and not a 5 star because I felt his plan of actions were vague and not easily implementable。 Also， I felt that the author took a semi-cynical point of view on humans using will power。 。。。more
Faeze Vaezi
，
Highly recommended book！
Akshita Chawla
，
A good read for someone who lacks self control The book felt like a personal attack， all the thought process behind my slipping will power。 It has practical tips while explaining the psychology and physiology of our brainInteresting read！
Jacob Jensen
，
I thoroughly enjoyed this book。 Having studied psychology in college， I find myself magnetized to the plethora of studies quoted in this book。 I also loved this book because of its plain applicability to life。Kelly McGonigal taught a course at Stanford about willpower， and that course is the basis for this book。 You can read this book for the information alone， or you can participate in the activities as you read。 I chose the former， but about 3/4 of the way， I purchased a paperback so I could g I thoroughly enjoyed this book。 Having studied psychology in college， I find myself magnetized to the plethora of studies quoted in this book。 I also loved this book because of its plain applicability to life。Kelly McGonigal taught a course at Stanford about willpower， and that course is the basis for this book。 You can read this book for the information alone， or you can participate in the activities as you read。 I chose the former， but about 3/4 of the way， I purchased a paperback so I could go back and take notes in the margins （I listened to the audiobook）。 Although we all like to think we are unique—and we are in certain areas—there is a lot of research that points to our commonality。 We all function mostly the same。 Some points made in this book will hit harder than others， naturally。 Whether it’s sleep， exercise， rationalizations， cravings， or some other idea， something in this book will hit home for you。I have come to the conclusion that the closer to get to mastering our willpower， the happier life we will live。 We will be able to do or not do the things that add or take away from our quality of life。 。。。more
Kim Rivera
，
Rather than actually do anything to improve my habits or willpower， i will read books about it and that counts， right？ But seriously， this is the perfect complement to atomic habits and other books on habits out there but this gets much more into the science of our brain。 Dopamine man！！ It’s really wild！ I’m listening to this book as I scroll Instagram as the book tells me how Instagram （social media in general） hooks you with the dopamine hit and keeps you coming back just like the rats that za Rather than actually do anything to improve my habits or willpower， i will read books about it and that counts， right？ But seriously， this is the perfect complement to atomic habits and other books on habits out there but this gets much more into the science of our brain。 Dopamine man！！ It’s really wild！ I’m listening to this book as I scroll Instagram as the book tells me how Instagram （social media in general） hooks you with the dopamine hit and keeps you coming back just like the rats that zapped themselves over and over again without ever gaining satisfaction。 It’s wild。 There are willpower challenges to do as well so it’s actionable in its advice。 I’m going to buy it in hard copy so that I can tab it/use it because I really think that for me the science behind our willpower （or lack thereof） is so interesting and that we assign morality to it is also bizarre （eg: if I don’t Resist the candy bar It’s bc Im a bad person， when ， in reality there are so 。 Many。 Different。 Factors that go into whether or not you’ll be able to resist）。 Super readable and interesting; highly recommend！ 。。。more
Siskiyou-Suzy
，
Yeah， so， this didn't work for me。 I've always thought of myself in terms of needing to build willpower。 Now I think of things in different terms， and it's much healthier for my mental health。 I really don't remember much about this book anyway。 Yeah， so， this didn't work for me。 I've always thought of myself in terms of needing to build willpower。 Now I think of things in different terms， and it's much healthier for my mental health。 I really don't remember much about this book anyway。 。。。more
Susan Howson
，
I don’t remember how this book ended up on my queue but when it came up I dutifully listened to it and then proceeded to annoy my friends with constant insight。 I feel like a powerful superhuman who can willpower it up in any scenario。
Prashant gupta
，
Finally， I find the best book to beat procrastination。 Only I wish to engrave all the concepts in my daily life。
César Quintana
，
Excelente libro， jamás pensé que me fuera a gustar tanto， es un libro muy muy completo en mi opinión que te hace ver las cosas de distintos puntos de vista a través de estudios de todos tipos y colores。Lo recomiendo en su totalidad， habrá cosas que puedan parecerte irrelevantes pero estoy seguro que encontrarás algo que te ayude， ya sea si eres una persona con una adicción， problemas de pareja u otra relación， trabajo， familias y superación personal。Felicidades y gracias a Kelly McGonigal。
周 大為
，
學習如何掌控意志力真的太重要了，這本書需多方法和觀念給了很大幫助，我閱讀本書的當週就把電玩戒了，很神奇，推啦！
Nate
，
A thoroughly interesting and insightful read。 McGonigal addresses many aspects and influencers of willpower that I had never considered。 My favorite bit of the book was about the rat that pulled the dopamine lever to exhaustion and how advertisers take advantage of a similar effect。 The entire section about the brain chemistry of willpower was truly fascinating。
Ali Hashemian
，
Not mine:کتاب غریزه اراده، با به کارگیری این ابزار درونی قدرتمند انسان، به ما می آموزد تا چگونه بتوانیم عادات ناخواسته خود را کنار گذاشته، از اهمال کاری دوری کرده، تمرکز خود را حفظ کرده و در برابر استرس های وارده مقاوم باشیم。یکی از عواملی که لازمه رسیدن به هدف و دستیابی به موفقیت است، قدرت اراده است؛ اما متاسفانه در دوره کنونی، بیشتر افراد باور های غلطی در مورد این نیرو در ذهن دارند که منجر به ایجاد موانعی در مسیر موفقیت آن ها می شود。
Szymon Szott
，
Great， practical insights into willpower backed by science。
Greg
，
Still need to finish。 Left off at Chapter 7。 Was listening to audio version but want to switch to print so I can take notes。
Oleg
，
Всем кто пытается что то начать， но не может довести до конца рекомендую к прочтению。 Мне очень понравилась。
Marielena
，
What an awesome popular psychology book for self-development！ The science behind our self-control， as well as the reasons why we so often fail at it （especially in the modern-life context， where 'temptations' driving us away from our goals are omnipresent）， are explained succinctly。 Several studies are presented， but this doesn't make the book hard to read; on the contrary， the findings and examples are an integral part of the narration， corroborating the writer's ideas。 My most favorite part of What an awesome popular psychology book for self-development！ The science behind our self-control， as well as the reasons why we so often fail at it （especially in the modern-life context， where 'temptations' driving us away from our goals are omnipresent）， are explained succinctly。 Several studies are presented， but this doesn't make the book hard to read; on the contrary， the findings and examples are an integral part of the narration， corroborating the writer's ideas。 My most favorite part of it was the 'willpower experiment' sections in every chapter， which urged the reader to implement some practical willpower techniques to conquer their own willpower challenge。 Last but not least， the playfulness and of the writer and her slight humor made the reading of this book even more enjoyable！ 。。。more
Jessica Garcia
，
I loved this book so much！ Definitely read it slow。 One， maybe two chapters a week。 Really try to do the experiments and please read the whole book。 So much valuable information up to the last page。 Great book！！！
Luigino Bottega
，
How we live in the moment is crucial。The information of our past life influences the projection of the future our mind creates in every moment， giving us sensations and emotions that affect the creation of our “now”。 It is here， in the present moment， that we decide on our actions and manifest our timeline of life。Inspiring book！
Sydney Smith
，
This book was rather science-y and psychology study-heavy， which I think was the only reason I enjoyed it。 Listened to it as an audiobook， which wasn't bad， but I kinda wish the author had read it herself This book was rather science-y and psychology study-heavy， which I think was the only reason I enjoyed it。 Listened to it as an audiobook， which wasn't bad， but I kinda wish the author had read it herself 。。。more
Hmmm
，
Just amazing。 Some incredibly sensible advice on problems and mistakes that are all too relatable。 Well researched and humorous。 Forgive the cliché， but a paradigm shift it is indeed。 Will return to this book periodically for its excellent investigations and action plans。
Jeremy
，
A good book about self-control， addiction， and self-discipline。 Deeper than I would have thought and lost of research to back up her findings。 Highly recommended if you want to break an addiction or bad habit。
Ieva Gruzdytė
，
Knygoje pateikiama įdomių mokslinių faktų apie mūsų mąstymą ir impulsus， bet iš esmės nieko naujo， autoriaus patarimai žinomi kiekvienam mirtingajam: atsipalaiduoti， sulėtinti kvėpavimą， pakeisti įprotį kitu （sveikesniu）， pagalvoti， kaip didžiuosiesi savimi， jeigu susilaikysi ir t。t。
Eugene
，
Excellent book for understanding our own behavior and feelings。 Even though it is a book with many actual research and data by scientist but still managed to keep it easy to read for average readers。 （Hardly any big fancy words）。A book that I recommend to read a chapter a week。 So you could digest and put the mental exercise into actual real life situation。 Fiddle and experiment your mind like a scientist。 Bring out your curiosity and explore undiscovered territory （negative emotions such as fea Excellent book for understanding our own behavior and feelings。 Even though it is a book with many actual research and data by scientist but still managed to keep it easy to read for average readers。 （Hardly any big fancy words）。A book that I recommend to read a chapter a week。 So you could digest and put the mental exercise into actual real life situation。 Fiddle and experiment your mind like a scientist。 Bring out your curiosity and explore undiscovered territory （negative emotions such as fear and discomfort）。 Lastly， If you do practice mindfulness meditation too。 This book will help you understand those observed thoughts！ 。。。more
Viktoriia
，
Одна з кращих книг， які я читала。 З гумором， структурована， з великою кількістю прикладів。 Рекомендуватиму всім
Alexandra Cavanagh
，
This is a book to definitely add to the I-should-reread-this-book many times！
Gleniz
，
4。5🌟
Joe Emery
，
Repetitive。
David Bjelland
，
A 5-10 page workbook that pulled in all the summaries， questions， and exercises from this？ 5-stars; life-changing; Workbook of the Year。This book， minus the hard science and the structure of introspective questions and exercises: 1-star; pat and nauseatingly unfunny; a perky， interminable The Today Show interview with the emotional depth of newspaper cartoon character Kathy。You can see why this was such a frustrating read。 Both Self-help as a genre and Stanford as a school kinda have this reputa A 5-10 page workbook that pulled in all the summaries， questions， and exercises from this？ 5-stars; life-changing; Workbook of the Year。This book， minus the hard science and the structure of introspective questions and exercises: 1-star; pat and nauseatingly unfunny; a perky， interminable The Today Show interview with the emotional depth of newspaper cartoon character Kathy。You can see why this was such a frustrating read。 Both Self-help as a genre and Stanford as a school kinda have this reputation for preferring innovation by and on the individual self， to the expense of all that murky tedious Systems Analysis， or any sort of questioning of whether some goals and desires might be contingent on the suffering and exploitation of others。 So to people who are interested in those things， self-help authors and Stanford professors can often come off naive at best and sociopathic at worst。 "Sociopathic" is a word people love to throw around to just vaguely mean "doesn't display as much moral indignation as I do about this thing"， but I'm gonna go ahead and use it anyway to describe the way McGonigal brings up Cortes' burning of his ships on the coast of the Yucatan Peninsula as an admirable example of "pre-committing" to a goal。。。 with no discussion of the fact that the "goal" here was the genocide， rape， and material exploitation of millions of native Central American people。 A couple paragraphs later， she does the same， praising – and I'm not making this up – mutually assured destruction。 As a pre-commitment to your goals。 To retaliate against an encroachment with the destruction of all life on planet earth。 It reads like a bitter satire of the cheerfully amoral tech/finance-bro culture Stanford is famous for。Could vent for a while on the exasperating parts， but to clarify why I finished this at all: I am a big fan of non-fiction books that present their material in ways that encourage absorbing and engaging with it beyond the standard Narrative Info-Dump format。 In a history book， it makes sense to have timelines and maps to cement things in your brain; in a behavioral-psych self-help-ish book， it makes sense that there would be questions to reflect on and exercises paced across multiple weeks。 If the real goal of a book is to encourage behavior change， then anything less would be negligent – and yet it's the first time I've seen this sort of thing， and I'm not too stubborn to admit this was pretty unique and well-executed feature。 It's challenging but not impossible to remember that "willpower" and "self-control" have no single， innate political/aesthetic orientation， and try to integrate the useful parts of books like these。。。。 [but， again: would probably just recommend getting a 5-10 pg workbook reduction instead if anything like that exists] 。。。more
Mirza Umar Baig
，
This book checks all the boxes of what a self help book should have。 At the end of the each chapter gives you practical action that you can take to help you in achieving your goals。 The author did alot of research before putting anything in the text。 The english used is easy to understand。 I had an audiobook version， which I listened to while driving。 Would highly recommend if you want to fix a bad habit of yours or if you want to learn about psychology。
hutchiemo
，