An one-page summary of the book named Willpower by Kelly McGonigal. The particular summaries consolidated here are really a topic each in McGonigal's book.

1. Willpower
Adapted from the book by Kelly McGonigal
“I will” region: helps you start & stick to boring, difficult, or stressful tasks – like making this slide.
“I won’t” region: helps you resist temptations of reading text messages while you drive.
“I want” region: keeps track of what you really want – like fitting into skinny jeans
Self-control, one of mankind’s most fabulous upgrades from its older, primitive neurology would be useless without
self-awareness
5 minute meditation: Focus on your breath using the
words “inhale” & “exhale” in your mind. When your
mind wanders, notice, & bring it back to the breath
Exercise: Get active outdoors – even just a walk
around the block – to reduce stress, improve mood &
boost motivation
Breathing: Slow down your breathing to 4 to 6
breaths per minute to shift into the psychological
state of self-control
Sleeping: Get a good night’s rest
Food: Make sure your body is well fueled with food
that gives you lasting energy
Ingeneral
Inparticular
Stop moralizing: When we turn willpower challenges into measures of moral
worth, being good gives us permission to be bad. Pause & think about why you
were “good”, not whether you deserve a reward.
Differentiate wanting from happiness: Our brains mistake the promise of
reward for a guarantee of happiness. Indulging mindfully & pausing to reflect
will help you assess if your pursuit yields satisfaction in any degree, if at all.
Feeling bad is OK: Feeling bad leads to giving in. Instead of indulging, try
sports, music, prayer, or a creative hobby to feel better. Forgive yourself a little
more to avoid guilt that leads to giving in. Plan actions for keeping resolutions
being broken by setbacks.
Trick the brain’s future self: The brain looks at our futures elves as if it is
another person. And therefore the perceived dilution of consequences of
today’s actions of indulgence or procrastination. Imagining a future self vividly
& delaying urges by even 10 minutes can help not compromising our futures.
Both self-control & indulgence are contagious: Mirror neurons lie at the base
of empathy & push us to mimic our environment. You can use this to your
advantage by keeping your goals in focus, reflecting on your role model, going
public with your goals, & making your journey to willpower success a joint one
with other people
Control actions, not thoughts: Trying to suppress thoughts, emotions, &
cravings backfires & makes you more susceptible to do what you wanted to
avoid. Don’t believe everything that you think, do not fight the thought – just
do not act on it, be an observer to your thoughts rather than being compliant
to them.
Link to the book My review on Amazon
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