Build your Willpower - The Science of Self-Control

Learn about the science behind strong willpower. Raise your self-control and achieve your goals.
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  • Lectures 82
  • Contents Video: 3 hours
    Other: 6 mins
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 6/2015 English

Course Description

Based on the latest research and cutting-edge insights from psychology, neuroscience and medicine, this course distills it all into practical lessons and tools to build your self-control.

Use self-control to improve your health, happiness and productivity

  • Learn how to train the brain areas in charge of self-control
  • Get a wide variety of willpower hacks that you can apply right away
  • Learn to switch from the emotional to the rational brain system
  • Increase your willpower energy reservoir
  • And much more

Willpower is a skill, not an innate virtue. This course will teach you how to build it

Self-control affects your life almost constantly. Whether it's going for a run after work, writing another job application or resisting the temptation of watching another episode Big Bang Theory. All of these decisions depend on your self-control.

When it comes to success, self-control is more important than intelligence. It's more important than the education you got or how ambitious you are. Research shows that your willpower affects your income, how successful your career is and how healthy you are – both physically and mentally.

This course will teach you to learn and apply the insights psychologists and neuroscientists have had over the last decades. And it will take you on a journey towards understanding and mastering willpower. To maximize your success, health and happiness.

One more thing: You have a totally unconditional money back guarantee. It allows you to study the course for 30 days and if you are in any way unhappy with it, you will get a full refund, no questions asked! Enrolling in the course is absolutely risk free.

Click the "Take This Course" button now and enroll!

What are the requirements?

  • All materials and worksheets will be provided so no additional information is needed prior to starting this course.

What am I going to get from this course?

  • use a wide variety of willpower hacks
  • how to trick yourself into self-control
  • understand how willpower works and use this understanding to take control of your life
  • resist impulses more easily
  • build your willpower levels over time

What is the target audience?

  • This course is about willpower. It covers scientific background information but at the core it's about applying the knowledge. That's why willingness to engage in the activities and apply the lessons is required. No prior knowledge is needed.
  • The course is well suited for people who want to change towards a healthier lifestyle (for example: dieting, exercising)
  • This course is well suited for people who want to get rid of addiction-like behavior (for example: smoking)
  • This course is well suited for people who want to be able to stop procrastinating

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Intro and Course Overview
Introduction
Preview
02:07
Course Overview
Preview
03:00
01:12

If you're still deciding whether to go through the course or not, do a quick risk-reward analysis.

Risk-Reward Analysis
1 page
01:44

Focus on one self-control challenge throughout the course.

Section 2: Willpower Basics - Hot and Cool
01:45

Self-control is the ability to delay gratification, resisting short-term temptations in order to meet long-term goals.

02:53

Research show that self-control is a key aspect in human behavior. People with higher levels of self-control:

  • are more successful in their career
  • have better health
  • earn more money
  • recover better from addictions
  • and quite a bit more
01:52

More than 40 years ago, the psychologist Walter Mischel had a pioneering idea: He wanted to study self-control in the laboratory.

His findings are our first stop in this course on self-control.

03:08

One idea is that willpower is two different brain systems. The cool system is cognitive in nature. It's our thinking system, incorporating knowledge about sensations, feelings, actions and goals. While the cool system is reflective, the hot system is impulsive and emotional. The hot system is responsible for quick, reflexive responses to certain triggers.

01:45

The first and most important ingredient to shift from hot to cool system is self-awareness.

If you're not aware that something's challenging your self-control, the hot system will automatically take over.
02:05

Understanding the obstacles, your usual points of willpower failure, is an important step towards more self-awareness and control.

Going from Hot to Cool
03:06
Section 3: The Willpower Muscle
Introduction
01:03
03:14

Back in 1996, Roy Baumeister conducted an experiment that involved chocolate chip cookies. Based on his findings, he developed a new theory that revolutionized our understanding of self-control.

04:52

When psychologists examined the factors that impact whether or not a judge approves a criminal for parole, they found out something interesting. Self-control is like an energy reservoir.

02:54

This video is about the energy model of self-control.

01:32

Whichever area you chose to focus on during this course, you'll find that every day you have to make decisions with regards to it.

Focus on one change at a time
01:24
Reduce the Number of Decisions
01:29
Get a Sugar Boost
01:12
Section 4: Your Brain in Control
Introduction
01:17
Neuroscience of Willpower
02:59
The Brain - Your Willpower Muscle
03:03
Mindfulness Meditation for More Willpower
04:42
Activity: Mindful Breaths for Self-Control
03:28
Mindfulness of Breathing Meditation – Resources
Article
How Mindfulness Meditation Builds Willpower
Preview
05:43
Surf the Urge
03:30
Activity: Surfing the Urge Meditation
Article
A Few Thoughts on Mindfulness
00:47
Willpower Workout
03:44
Section 5: Willpower Beliefs
Introduction
Preview
00:40
Beliefs about Willpower
05:17
Helpful Willpower Beliefs
01:56
Understanding Willpower Mindsets
03:46
Thinking Error: Low Frustration Tolerance
05:43
Rethinking discomfort
01:41
Using ABC-Sheets to Identify LFT beliefs
05:29
ABC-Sheet
1 page
Activity: Exposure
02:31
Activity – Postponing Gratification
00:43
Identifying Self-Sabotaging Beliefs
03:32
Dealing with Self-Sabotage
01:16
Spend Some Time Before Moving On
01:07
Course survey
IFrame
Section 6: Present vs Future Self
Introduction
01:17
Present vs Future Self – Two Different People?
03:24
Future Self-Continuity
Preview
03:30
Use this to talk to your future self
Article
Jerry Seinfeld on future self-continuity
Article
A Letter to Your Future Self
03:09
To email your future self
Article
A Message from Your Future Self
01:49
Homer Simpson on his Future Self
Article
Reward Substitution
04:48
Activity: Reward Substitution
Article
Pre-Commitment
03:46
Know Your WHY
03:52
Pause and Plan
03:07
Priming your Why
03:50
Trick your brain: Force a Start
01:40
Trick your brain: Postpone
01:09
Mental Contrasting + Implementation Intentions
07:58
Instructions: Mental Contrasting + Implementation Intention
1 page
Section 7: Your Body on Willpower
Introduction
Preview
00:31
Willpower and Heart Rate Variability
01:44
What impacts your heart-rate variability
01:02
Increasing Heart-Rate-Variability: Willpower Breathing
01:33
Alternate nostril breathing
Article
Physical exercise for more willpower
02:11
Better nutrition: The most ignored route to higher willpower
01:36
Sleep: The easiest route to higher willpower
02:03
Get Rest
04:06
Get Rest 2
01:56
Section 8: Putting Self-Control in Context
Introduction
01:04
Remove Temptations and Distractions
05:37
Your Social Environment
00:56
Get a willpower buddy
01:26
Build Habits
07:43
Break Habits
02:26
Apps for Self-Control
2 pages
Section 9: Conclusion
Thank you and Good Bye
01:48

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Instructor Biography

Manuel Kraus, Udemy Premium Instructor for Positive Psychology

Manuel Kraus is the founder of Good Life Foundation, an organization seeking to empower individuals and communities across the world to live happy and fulfilled lives by teaching positive psychology. He is also an expert in the field and one of only a few people in the world holding a Master's degree in Applied Positive Psychology. His main research interest focuses on the experience of meaning in life.

He has been teaching positive psychology in workshops and seminars; and is the author of a series of online courses. They cover topics from building positive emotions and self-esteem to changing mindsets and overcoming tough times.

Positive psychology is the scientific study of life flourishing and optimal human functioning. It asks questions like these: What do very happy people do differently? How do the most successful people think and act?What makes some married couples stay together happily for many decades while others break up within months or years? And why are some people able to bounce back from failures while others succumb to them?

Happiness is not the absence of sadness and anger, and eliminating weaknesses does not mean we are really good at something. Many, many experiments, case studies, analyses and other forms of rigorous research have been conducted to provide insights into what makes our lives good and how we manage to live happily and successfully. Unfortunately, this science is not yet accessible to many people. That is why Manuel is committed to teach these findings and applications. His goal is to help create the foundations for everyone to live a good life by making positive psychology research accessible to everybody.

'I believe that the scientific study of what makes our lives most worth living can help people transform their lives. That is why I teach about topics like personal growth, building fulfilling relationships, goal-setting, mindfulness, self-esteem and realizing strengths. My personal mission is to make positive psychology research accessible to everybody, and thereby creating the foundations for people to live a good life and help build a better world.'

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