Build your Willpower - The Science of Self-Control
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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
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.
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|Section 1: Intro and Course Overview|
If you're still deciding whether to go through the course or not, do a quick risk-reward analysis.
Focus on one self-control challenge throughout the course.
|Section 2: Willpower Basics - Hot and Cool|
Self-control is the ability to delay gratification, resisting short-term temptations in order to meet long-term goals.
Research show that self-control is a key aspect in human behavior. People with higher levels of self-control:
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.
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.
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.
Understanding the obstacles, your usual points of willpower failure, is an important step towards more self-awareness and control.
Going from Hot to Cool
|Section 3: The Willpower Muscle|
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.
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.
This video is about the energy model of self-control.
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
Reduce the Number of Decisions
Get a Sugar Boost
|Section 4: Your Brain in Control|
Neuroscience of Willpower
The Brain - Your Willpower Muscle
Mindfulness Meditation for More Willpower
Activity: Mindful Breaths for Self-Control
Mindfulness of Breathing Meditation – Resources
How Mindfulness Meditation Builds WillpowerPreview
Surf the Urge
Activity: Surfing the Urge Meditation
A Few Thoughts on Mindfulness
|Section 5: Willpower Beliefs|
Beliefs about Willpower
Helpful Willpower Beliefs
Understanding Willpower Mindsets
Thinking Error: Low Frustration Tolerance
Using ABC-Sheets to Identify LFT beliefs
Activity – Postponing Gratification
Identifying Self-Sabotaging Beliefs
Dealing with Self-Sabotage
Spend Some Time Before Moving On
|Section 6: Present vs Future Self|
Present vs Future Self – Two Different People?
Use this to talk to your future self
Jerry Seinfeld on future self-continuity
A Letter to Your Future Self
To email your future self
A Message from Your Future Self
Homer Simpson on his Future Self
Activity: Reward Substitution
Know Your WHY
Pause and Plan
Priming your Why
Trick your brain: Force a Start
Trick your brain: Postpone
Mental Contrasting + Implementation Intentions
Instructions: Mental Contrasting + Implementation Intention
|Section 7: Your Body on Willpower|
Willpower and Heart Rate Variability
What impacts your heart-rate variability
Increasing Heart-Rate-Variability: Willpower Breathing
Alternate nostril breathing
Physical exercise for more willpower
Better nutrition: The most ignored route to higher willpower
Sleep: The easiest route to higher willpower
Get Rest 2
|Section 8: Putting Self-Control in Context|
Remove Temptations and Distractions
Your Social Environment
Get a willpower buddy
Apps for Self-Control
|Section 9: Conclusion|
Thank you and Good Bye
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.'