How do we get more willpower!?
By Forest Melton
I woke up this morning to missed texts from my running buddy Devon, “We’re still meeting today, right!?” Oops! Unfortunately, I’m a failure, and sometimes it feels like my brain has no control in the battle of willpower, especially when my body is fatigued. And apparently this morning my body said, “Nope! I’m on strike, buddy! We’re going back to sleep“. Despite setting 3 alarms, and not recalling ‘snoozing’ any of them, I managed to miss our morning run date. Ironically enough, I’m reading a book by Dr. Kelly McGonigal called “The Willpower Instinct”, and it is awesome. I’m only on Chapter 3 of 10, but so far it’s been a great read! Dr. McGonigal talks about willpower being a muscle you have to train and build through practice. And much like a muscle, things that prevent muscular growth seem to prevent willpower growth.
It shouldn’t be surprising to hear that I had been sleeping for 2 hours when my alarm went off this morning, definitely setting myself up for failure a little bit there. One of the key ingredients in decision making is glucose. With sleep deprivation, the body has a harder time delivering glucose to the brain, which has obvious taxing effects. So, less sleep = less glucose delivery to the brain = less willpower, ouch.
As stated above, with less glucose comes less willpower, and low blood sugar has the same effect as sleep deprivation. When we starve ourselves, less glucose is reaching the brain, resulting in a reduction in willpower. Who knew a well-balanced diet effected so many aspects of life.
One of the most interesting things McGonial covered in this book, so far, was a study out of the University of Sydney where researchers found a ‘wonder drug’ that was massively effective in increasing willpower, the study found that after only 2 months of treatment participants had the following results:
- Improvements in attention and the ability to ignore distractions
- Reduced smoking, drinking, and caffeine intake
- Participants ate less junk food and more healthy food
- Participants spent less time watching tv more time studying
- Participants were saving money and spending less on impulse purchases
- Participants felt more in control of their emotions
- Participants procrastinated less and were less likely to be late for appointments
What in the heck is this ‘wonder drug’ and how do I purchase a life time supply!? …it was actually exercise, weird! Participants only exercised once a week for the first month, and up to three times per week by the end of the study. Exercise has been shown to be the single most effective tool in increasing willpower. Say what!? And you can purchase this ‘wonder drug’ for the low low price of Free!
In conclusion, for all of you, who like me, feel willpower deficient, here are 4 other ways to increase your willpower per Dr. McGonigal’s research.
- Exercise – because duh.
- Sleep – a full night’s rest, but also naps help.
- Meditation – 5 minutes to 20 minutes a day has been seen show immediate and lasting benefits. In fact, studies have shown that meditation creates positive physical changes in the brain (Taren 2013).
- Slow Breathing – in times of stress, consciously slow and deepen your breathing. It physiologically minimizes the fight or flight response, making you less impulsive and more intentional. An instant increase in willpower reserves!
- McGonigal, K. (2012). The Willpower Instinct: How Self-Control Works, Why it Matters, and What You Can Do to Get More of it. New York: Avery.
- Taren, Adrienne et al. (2013) “Dispositional Mindfulness Co-Varies with Smaller Amygdala and Caudate Volumes in Community Adults”. Plos Journal. May 2013.
6 Benefits of Running
It’s National Running Day, and I found this awesome article by Jacquie Cattanach!
Everyone knows that running is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a number of ways. While it may not be everybody’s favorite form of exercise, knowing what it can do for your life just may make you look at running in an entirely new light.
Improve Your Health
Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.
For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.
Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.
Boost Your Confidence
Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.
Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.
When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood. In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.
It may seem surprising to learn all of the different ways that running can improve your health, but the truth of the matter is that these are only a few of the many benefits that it can offer to your body. Running really is incredibly beneficial to the body, mind, and spirit, and you will find that even short runs can leave you feeling more energized, more focused, and better able to enjoy all that life has to offer.
…obviously these are also benefits of general exercise. Happy Running!
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