The concept of self-control is one that resonates deeply with our everyday lives. We often find ourselves in situations where our emotions and impulses can lead us astray, particularly when faced with tempting choices, such as indulging in a piece of chocolate or procrastinating on a critical task. As psychologist Kelly Durlak noted, self-control is not merely a matter of willpower but involves a complex interaction of mental processes and environmental factors that can either facilitate or hinder our ability to make better life choices.
Recent studies have shown that the neural pathways activated during moments of decision-making are crucial in determining whether we can hold on to our self-discipline. For example, research by Poropat highlights how individuals who are trained to recognize and manage their emotions tend to display a more placid state of mind, making it easier for them to put off immediate gratifications in favor of long-term rewards. This relationship between self-control and emotional regulation is not one-sided; as we learn to master our thoughts and actions, we also develop stronger resilience against challenges that might otherwise force us to lower our standards.
During challenging times, whether in July or any other month, it becomes essential to understand how to implement strategies that aid in self-control. This article will explore the powerful techniques and practices designed to enhance your ability to master your mind. By learning and applying these principles, you can train your brain to view challenges as opportunities rather than obstacles. Together, we will delve into the principles laid out by Freud and others, focusing on how logical engagement with our thoughts can fundamentally change the course of our lives.
Understanding Self-Control and Its Importance
Self-control is a fascinating concept that plays a crucial role in our daily lives. It often means the ability to resist immediate temptations and make choices that lead to better long-term outcomes. Unfortunately, it can sometimes feel like a gross challenge, especially in a world filled with distractions and stresses. The science behind self-control reveals that it is shaped by different factors, including our emotional and psychological systems.
Individuals with strong self-control are often more disciplined and conscientious. They can monitor their impulses and make informed decisions, which ultimately leads to improved functioning in various aspects of life. For instance, people like researcher Walter Mischel have shown that those who can delay gratification tend to have better academic and career outcomes. This idea reminds us that self-control is not just a personal trait but a valuable resource that can be developed over time.
It may seem daunting, especially when faced with setbacks or pressures, but there are strategies to enhance this critical skill. Lessons from psychology, like those from Fiske and Eisenberg, tell us that our frontal lobe plays a significant role in self-control. By training ourselves to react less instinctively and more thoughtfully, we can improve our ability to handle life’s challenges.
Moreover, we all experience moments when our willpower is tested. For example, you might find yourself late at night scrolling through a fantasy shopping website on Amazon, filled with products that catch your eye. This scenario highlights the link between self-control and gratification; the more we engage in these activities without restraint, the less likely we are to achieve our goals. Instead of making impulsive purchases, taking a step back and evaluating our needs can help us develop that disciplined mindset.
In fact, studies suggest that self-control is not just about resisting temptations but also about actively choosing what we want to prioritize. By fostering pride in our achievements and working together to set specific goals, we can become better at predicting the outcomes of our choices. Think of self-control as a diamond: it shines brightest when we polish it through consistent effort and educational experiences.
What is Self-Control and Why Does It Matter?
Self-control is the ability to regulate one’s thoughts, emotions, and behaviors, particularly in the face of temptation or challenge. It’s fascinating how this skill can impact various aspects of our lives. For instance, when faced with a naked cookie jar on the counter, the choice to leave it untouched instead of indulging is a battle of will. The significance of self-control rests in its contribution to healthy decision-making, which leads to higher happiness and satisfaction in life.
During instances of temptation, individuals need the right attributes to manage their impulses. This ability helps young people, especially, to reach their goals and maintain healthy relationships. Self-control isn’t just about saying “no” but is about aligning your actions with your intentions. It allows one to navigate through life’s finite challenges without succumbing to instant gratification. Here’s where effective implementation of self-control skills can make a remarkable difference.
Evolutionary psychology suggests that self-control was developed as a survival mechanism. Those who can resist short-term temptations often operate on a higher plane, making decisions that benefit their future selves. For example, a counselor might guide clients to visualize the long-term consequences of their choices, helping them to realize that every effort leads to better outcomes. However, it’s essential to accept that self-control isn’t always effortless; it requires practice and dedication.
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Lamare Habit Tracker Calendar – Premium Daily Habit Tracker Journal and Goal Board, Workout Motivation & Productivity Tool
Why it’s recommended:
Habit tracking increases awareness and accountability — two key elements of self-control.
Key benefits:
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Visual progress tracking
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Reinforces consistency
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Reduces impulsive behavior
Best for: Daily routines & goal tracking
Let’s consider some practical examples of enhancing self-control in daily life. Simple tools, like habit-tracking journals or apps available on Amazon, can aid individuals in monitoring their progress. Products such as “Atomic Habits” by James Clear provide insights into skill development in the realm of self-discipline. Whether it’s learning to resist the next slice of pizza or sticking to a workout routine, these resources help turn intentions into achievements.
📘 Atomic Habits – Build Self-Control Through Small Changes
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
$27.00
Author: James Clear
Why it’s recommended:
This book shows how self-control is built through small, repeatable actions rather than pure willpower. It’s ideal for readers who struggle with consistency, procrastination, or impulse decisions.
Key benefits:
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Practical habit-building framework
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Focus on systems, not motivation
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Easy to apply in daily life
Best for: Beginners & long-term habit builders
In conclusion, self-control is a critical skill that, when cultivated, offers individuals the ability to manage their thoughts and behaviors effectively. Whether you’re grappling with repressed desires or navigating through modern temptations, understanding and honing this skill can lead to a happier and healthier life. Remember, self-control is not about being perfect; it’s about making consistent efforts towards improvement.
The Psychological Mechanisms Behind Self-Control
Self-control is a fascinating topic that captures the attention of scientists and practitioners alike. Understanding the psychological mechanisms behind self-control can help individuals improve their life choices and overall happiness. One of the first steps in this journey is the ability to resist urges, especially when they seem tempting. For many, mindfulness plays a crucial role in maintaining that control. By practicing mindfulness, individuals can develop a more focused and placid state of mind, which is particularly effective in stressful situations.
Research by thinkers like Sapolsky suggests that our emotional responses can significantly influence how we exercise self-control. In moments of discomfort, it is common to revert to old habits, which are often addictive. However, this setback doesn’t define our ability to change; it merely highlights the developmental path we all travel. Teams and collaborations in various domains can enhance our understanding of self-control challenges. For example, having a friend who shares similar goals can contribute to a more supportive environment, making it easier to resist unhealthy behaviors.
🧘 Mindfulness Journal – Improve Emotional Regulation
The Mindfulness Journal: Creative Prompts to Relax, Release, and Explore the Wisdom of You
Why it’s recommended:
Mindfulness journaling improves emotional awareness, making impulse control easier during stressful situations.
Key benefits:
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Supports emotional regulation
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Reduces stress-driven impulses
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Enhances focus and clarity
Best for: Stress management & self-reflection
Here’s the thing: embracing the discomfort of change is essential. Whether it’s letting go of a bad habit or adopting a healthier lifestyle, the act of breaking free from the familiar can be tough. But the reward is a more productive and fulfilling life. For those who find it difficult to break bad habits, tools and practices can help. Products like self-help books or mindfulness journals available on Amazon can provide valuable resources. For instance, a popular choice is “The Power of Habit” by Charles Duhigg, which explores how habits work and how to change them effectively.
📙 The Power of Habit – Understand the Habit Loop
Author: Charles Duhigg
Why it’s recommended:
Explains how habits work at a neurological level using the cue–routine–reward model. Perfect for understanding why self-control fails — and how to fix it.
Key benefits:
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Clear explanation of habit psychology
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Real-world examples and case studies
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Actionable habit-change strategies
Best for: Readers interested in psychology & behavior change
In the quest for better self-control, understanding the balance between our dominant and non-dominant states of mind is vital. The science behind why we struggle with self-control can shed light on our emotions and responses. Engaging in self-reflection practices can aid in this understanding, making it likely that individuals will recognize what they need to change. This holistic approach to self-control helps people realize that they are not alone and that setbacks are merely part of the journey.
How Self-Control Influences Life Outcomes
Realizing the importance of self-control can significantly improve various areas of your life. Once you understand how it shapes your decisions, you may cheer for the progress you make in both personal and professional realms. For instance, using goal-setting techniques from researchers like Oettingen can channel your willpower towards achieving long-term objectives.
Self-control isn’t just about resisting temptation; it also involves planning and execution. When individuals delay gratification, they often find themselves in better positions later on. Imagine a tree that grows stronger with patience; the same goes for long-term results in your diet or relationships. As Sapolsky notes, those who practice self-regulation often enjoy healthier marriages, illustrating that the rewards of self-control can last a lifetime.
Consider integrating self-control strategies into your everyday choices. For example, if you’re tempted to indulge during the holiday season, like at a bakery during Xmas, planning ahead can help. By anticipating potential obstacles and creating a strategy to deal with them, you channel your self-control effectively. You could even create a reward system for sticking to your diet, making the journey less exhausting.
Compared to those who lack self-control, individuals who implement these strategies often enjoy greater success. Research by Eisenberg shows that self-control plays a pivotal role in determining life outcomes. Whether you’re focusing on personal development or navigating long-term goals, remember that every small step you take makes a difference.
- Self-Control: The Power of a Pause
- The Willpower Instinct
- Mindset: The New Psychology of Success
📕 The Willpower Instinct – The Science of Self-Control
The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It
Author: Kelly McGonigal
Why it’s recommended:
Backed by neuroscience and psychology, this book explains how stress, emotions, and biology influence self-control — and how to train it safely.
Key benefits:
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Science-based approach
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Links self-control with stress management
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Practical exercises included
Best for: Readers who want evidence-based techniques
In conclusion, self-control is a kind of diamond that brings great value to your life. It shapes your outcomes in various areas and helps you make better choices that will pay off in the long run. Stay committed to your journey, and you won’t turn back; instead, you’ll advance toward achieving your dreams.
📗 Mindset – The Psychology Behind Long-Term Success
Author: Carol S. Dweck
Why it’s recommended:
Demonstrates how a growth mindset strengthens self-discipline and resilience. A must-read for anyone working on long-term goals.
Key benefits:
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Explains fixed vs growth mindset
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Improves resilience and persistence
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Supports long-term self-control
Best for: Personal development & career growth
Habits and Their Role in Self-Control
Habits play a crucial role in the realm of self-control. They serve as the underlying layer that influences our daily decisions and actions. Let’s take a moment to consider how our brains are wired; from an early age, certain habits are laid down that shape our future choices. Emanuele and Harrison have both emphasized that these habits can either strengthen our self-control or tempt us into making choices that might not align with our long-term goals.
In periods of challenge, it’s essential to confront temptations with a consistent approach. For instance, when you’re faced with the decision to indulge in unhealthy snacks, doing so might give you immediate pleasure, but if you stay close to your goals, you can adjust your habits accordingly. The takeaway here is that while challenges might feel overwhelming, we can certainly develop habits that resist instant gratification.
Early years are particularly important for habit formation; the steps taken in our developmental phases often set the tone for our future. If you’ve ever felt frustrated when trying to stick with a new routine, you’re not alone. Many experienced individuals have found success by simply focusing on small, consistent changes. For example, if you want to incorporate more exercise into your daily life, consider products like resistance bands or fitness trackers available on Amazon, which can help motivate you to stay active.
It’s important to remember that habits are not just about resisting temptation; they’re also about creating a supportive environment. By watching what you surround yourself with, you can reinforce positive behaviors. Whether it’s choosing healthier options while grocery shopping or setting specific times for tasks, being aware and making informed choices can greatly enhance your self-control. In the end, the consistent effort to strengthen your habits will lead to a huge payoff in your overall life quality and longevity.
How Habits are Formed and Reinforced
Understanding how habits are formed and reinforced is a key aspect of mastering self-control. Science has shown that habits develop through a process of repetition and reinforcement. When we repeat a behavior and receive rewards, it creates a loop that reinforces that behavior. For example, when you go for a walk in the park and appreciate the fresh air, it becomes a comforting habit that encourages you to pursue similar activities in the future.
Throughout our developmental years, we face many challenges that test our willpower. The proven strength of our habits often predicts how well we can manage those challenges. Some people may struggle with maintaining a healthy diet, while others may easily resist temptation. This can be related to how our brains connect rewards with habits, especially when we think about the short-term benefits over long-term goals.
Different systems for habit formation have been developed, connecting our identity with what we do daily. For instance, if you identify as someone who exercises regularly, it forces you to stick to your fitness routine. Research by Fiske and Schellinger shows that our past experiences and feelings towards certain activities play a significant role in blocking out distractions and maintaining focus.
Moreover, when we think about rewards, they should not solely be money-related. Instead, consider intrinsic rewards, such as the feeling of achievement or a peaceful sleep after a good workout. This helps create a positive reinforcement loop that makes the struggle seem less daunting. For example, if you train yourself to enjoy reading before bed rather than scrolling through your phone, you can enjoy a more placid sleep and wake up better prepared for the day ahead.
As we develop our habits, it’s essential to find methods that work for us, providing both comfort and motivation. Training your brain to replace old habits with new ones can alleviate the feeling of stupidity often associated with bad habits. In the end, everything comes down to how dedicated you are in pursuing your goals and maintaining your identity as someone who strives for better choices.
The Cycle of Habit: Cue, Routine, Reward
The cycle of habit is a fascinating aspect of our daily lives, guiding our behaviors and choices. At its core, this cycle consists of three essential components: cue, routine, and reward. Understanding this process can help you develop better self-control and make more meaningful decisions, especially when faced with challenges.
Let’s break this down. First, the cue is any trigger that tells your brain to start a certain routine. It can be something as simple as the sight of a snack in the park, or even a specific time of day. For example, you might find that every Christmas, you are reminded of sweets and cookies because of past traditions. This makes you want to indulge in those treats again, even if you’ve been trying to eat healthier.
Next is the routine itself, which encompasses the behavior that follows the cue. It’s important to note that this can be a good habit or a bad one. For instance, if you visit a YouTube channel to watch motivational talks like those from psychologist Angela Duckworth, your routine is reinforced. You’re building a strong habit of seeking inspiration that can guide your planning for the day. This repetition can certainly develop strong neural pathways in your brain, making it easier to stick to positive routines over time.
Lastly, we have the reward, which is the pleasure obtained from the behavior. This is where the feeling of satisfaction comes into play. Whether it’s the happiness from eating a piece of chocolate or the emotional boost you receive from a successful workout, the reward amplifies the likelihood of repeating the cycle. When you find a reward that is highly meaningful, it becomes easier to overlook the effortful process that brought you there.
In the context of self-control, it’s crucial to take an active role. As a counselor might tell you, planning is the rule of thumb. Recognizing your cues and intentionally designing your environment can lead to better decision-making. For instance, if you’re tempted to spend money on impulsive purchases, you might consider borrowing a book about financial planning from the library. This could steer you back toward a more disciplined approach.
As we all know, habits don’t change overnight. The prefrontal cortex in our brain plays a significant role in this long-term effortful journey of self-regulation. Even if it feels like a mess at times, persistence can help you transition from a non-dominant routine to one that is aligned with your goals. If you want to make a change, take the time to reflect on what causes certain feelings or behaviors and why you might be drawn toward them.
In conclusion, understanding the cycle of habit–cue, routine, and reward–offers a clear path toward enhancing self-control. With practice and reflection, you can certainly chip away at less desirable habits and move toward a more fulfilling lifestyle.
Identifying and Altering Unproductive Habits
Identifying unproductive habits requires a disciplined approach to understanding our minds and emotions. Often, we fall into routines shaped by our past experiences and societal pressures, leading to behaviors that we know are not beneficial. For instance, many people struggle with procrastination, especially when sense of reasoning becomes clouded by the instant gratification often portrayed in media. Studies have shown that individuals who deeply understand their habits can make more effective changes over time.
One interesting factor to consider is the impact of environment on our habits. Imagine walking through a park where you usually go for a jog, but instead, you find yourself heading to a fast-food meal. This situation can be influenced by a plethora of circumstances: late-night media viewing or emotional trauma from past experiences. Recognizing this link can enable you to find ways to avoid such pitfalls, thereby promoting better lifestyle choices.
For example, if you asked yourself whether your tendency to snack late at night is a product of boredom or a lack of discipline, you’d be taking the first step toward change. According to psychology theories, applying perseverance in modifying these behaviors can lead to significant outcomes. It’s been evidenced time and again that with effortful daily practices, such as acknowledging moments of weakness and making conscious choices, we can dramatically alter our trajectories.
Consider products available on Amazon that encourage healthy habits. For example, planners and journals can help you track your daily meals and exercise, keeping you conscientious about your choices. Another interesting option is a meal prep container set, which not only saves time but also promotes healthy eating habits. Remember, the ability to transform habits is an ongoing process that requires discipline, and each short step gives you the opportunity to build a better future.
Success in habit alteration often revolves around finding a balance between enjoyment and responsibility. The key is understanding that change doesn’t have to be overwhelming; every small action contributes to a larger goal, and every failure can be an opportunity for learning. Over a decade, consistent effort enables transformation, making it seem almost inevitable that good habits will become a part of your life if you keep pushing forward.
Q&A:
What are the main factors that influence self-control?
Self-control is influenced by a variety of factors, including biological, environmental, and psychological aspects. Biologically, genetics can play a role in an individual’s impulse control abilities; some people may have a higher natural predisposition for self-regulation. Environmental influences include social settings, peer pressure, and the presence of temptations that can challenge one’s self-control. Psychologically, mental resources such as willpower, motivation, and emotional regulation significantly impact how well a person can exercise self-control. Personal beliefs and values also shape how individuals make choices relating to self-discipline and immediate gratification.
How can someone improve their self-control skills?
Improving self-control is a gradual process that can involve several strategies. Setting clear, achievable goals is a fundamental step; breaking larger goals into smaller, manageable tasks can enhance focus. Mindfulness practices, such as meditation, help increase awareness of impulses, allowing individuals to pause before reacting. Creating an environment that minimizes distractions and reduces temptations is also crucial. For example, if someone is trying to eat healthier, keeping junk food out of the house can aid in maintaining self-discipline. Furthermore, exercising regularly can bolster self-control by improving mental resilience and reducing stress, which often weakens willpower.
What role does emotional regulation play in self-control?
Emotional regulation is critical in self-control because strong emotions can lead to impulsive decisions and actions. Learning to manage emotions can help individuals respond to situations more thoughtfully rather than reacting impulsively. Techniques such as cognitive reappraisal, where one reframes negative thoughts or feelings into a more constructive perspective, can significantly improve emotional regulation. Additionally, developing coping strategies for dealing with stress and frustration can help maintain self-control, as strong emotions often trigger the desire to give in to immediate rewards.
Can self-control be trained like a muscle, and if so, how?
Yes, self-control can be trained similarly to a muscle, where consistent practice strengthens it over time. Engaging in small, manageable challenges helps build self-regulation skills; for instance, resisting minor temptations daily can enhance overall willpower. Regularly setting and adhering to personal limits—such as specific time allocations for work or leisure—can reinforce self-control. Additionally, using positive reinforcement, like rewarding oneself for sticking to goals, can encourage progress. Tracking personal successes and setbacks allows for reflection and improvement, fostering a more resilient approach to self-discipline.
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A Guide to Improving Your Life. We generally think of ourselves as one body and one mind … a single unit working together. But according to Kelly McGonigal, the author, “…we’ve seen again and again that we are not one self, but multiple selves. Our human nature includes both the self that wants immediate gratification, and the self with a higher purpose.” This is what makes self-control or willpower so difficult, we are actually fighting against ourselves.The benefits of self-control are significant. “People who have better control of their attention, emotions, and actions are better off almost any way you look at it. They are happier and healthier. Their relationships are more satisfying and last longer. They make more money and go further in their careers.”The Willpower Instinct is a guide for improving your self-control. It is based on the award winning class which Ms. McGonigal teaches at Sanford University. Her writing style is very conversational and entertaining. She has a keen sense of humor which shows up throughout the book. While she is a college professor, the book was written for the general public in easy to understand language.Many of the concepts in the book are counterintuitive. We think the warning on cigarette packages should work to deter smoking. They actually have the opposite effect. “Frightening cigarette warnings can make smokers crave a cigarette, economic crises can make a person shop, and the nightly news can make you fat.”The book is filled with examples of how and why we have willpower failures and ways we can work around these failures. “Self-control is a matter of understanding these different parts of ourselves, not fundamentally changing who we are. In the quest for self-control, the usual weapons we wield against ourselves – guilt, stress and shame – don’t work.” What does work is self-awareness. Paying attention to what is going on inside and realizing that there is a difference between thinking about something and acting on those thoughts.This book will give you a lot of insights into why we do the things we do, where our willpower fails us and why. You will also find many exercises which will help you strengthen your willpower. There is a lot of information in this book. I doubt that you will be able to absorb all of it in one reading. But it is very entertaining and should be studied and referred to often to help you build and strengthen your willpower. It will have a significant impact on your life.Excellent resource for improving your willpower and your life.
Invaluable for developing willpower; pursuing goals. This book is based on a course in willpower the author (Kelly McGonigal, PhD) teaches for Stanford University. McGonigal is a good writer with a very good sense of humor and her book relies on solid scientific research related to the psychology of willpower. In the beginning, she encourages the reader to come up with a “willpower challenge” or behavioral change to work on during a ten week “home course” related to the book’s ten chapters (studying one chapter per week). (And, of course, one could read the book all the way through first, if they prefer.)Most of the chapters focus on particular psychological challenges (one per chapter) related to willpower and one’s efforts to create a new habit, or change an old habit. In these chapters, she explains the psychological mechanisms at play (often related to how we sabotage ourselves) and shows how they could be overcome. Numerous tips and exercises are offered to help the reader. This forms the heart of the book and the insights offered are priceless for anyone who wants to develop more willpower and be more successful at pursuing their goals. To me, this material is worth “5 stars.”Thanks to this book, after reading it straight through, I have resumed a daily meditation practice and resumed doing yoga. And I look forward to other positive changes as I work with it more methodically.One weakness of the book relates to the “willpower challenge” the reader is instructed to come up with in the beginning. For one thing, people who need help in creating a goal and designing a plan for achieving it (with short term goals, etc), are not given such assistance. A brief description of such things could have been put in an appendix, since this assignment was to serve as a background for the “course”. Furthermore, throughout the book, there should be more references to this challenge, with the reader being encouraged to reflect on his/her overall progress with it (perhaps in a “willpower journal” or “willpower challenge journal”). The challenge, and how the reader progressed with it, are not even addressed in the summary questions on the last page. (For an excellent book that has everything one needs to know for creating and achieving goals, read Succeed by social psychologist Heidi Grant Halvorson.)One thing I have difficulty with is the author’s idea of looking at your “self” that is motivated toward positive future goals as the “real you” vs the impulsive part of you which would therefore not be the “real you.” (page 104) In my opinion, this is bad psychological advice. While certainly one wants to emphasize the part of oneself that is oriented toward positive future goals, the sort of “judgmental split” that the reader is encouraged to create could result in denying or suppressing one’s “undesirable” impulsive nature, which could make it less conscious and therefore more powerful (“what you resist persists”). Paradoxically, only when one is able to open up to, and fully accept, their impulsive nature (or any other part of themselves they have resistance to), without trying to make it go away, is it likely to transform or diminish. (In another part of the book, Chapter 9, the author does encourage accepting unwanted thoughts and feelings, which is the “right” psychological approach for things you don’t like about yourself.)I would also have liked for McGonigal to have included a bibliography (ideally an annotated one).In addition to this book, I read two other books related to willpower. The Power of Habit by Charles Duhigg gives a simple but valuable presentation of the basic mechanism behind habits. (cue that triggers a habit or routine > the routine > the reward which one learns to crave) He then shows how to use this “habit loop” to create a new habit or overcome a “bad” habit. He also gives some helpful information on willpower based on research studies. Willpower: Rediscovering the Greatest Human Strength is co-authored by Roy Baumeister, one of the foremost researchers on willpower, and John Tierney. This book has numerous insights on willpower and how to develop it, as well as insights and tips related to setting goals and changing habits. The authors of this book have a good sense of humor.
As a health psychologist and educator at the Stanford School of Medicine’s Health Improvement Program, Kelly McGonigal’s job is to help people manage stress and make healthy choices. Her great expertise comes from her own research as well as her years of dealing with her patience.Each chapter of the book dispels a common misconception about self-control and gives the reader a new way to think about their willpower challenges. Filled with lots of scientific researches and case studies, the book covers a wide range of willpower challenges of our everyday life, especially our struggle with addiction, whether that be chocolate, drugs, alcohol, procrastination, or Facebook, etc.Compared with the equally great book ‘Willpower: Rediscovering our Greatest Strength’ by Roy F. Baumeister, John Tierney, which was published in 2011, this book by Kelly McGonigal, published only one year later goes much further and covers the topic in much more detail. What I specially like is the authors pragmatical approach, giving us not only the newest scientific research about why we do what we do, but also great advise on how to strengthen our willpower to get more control about our behaviour.This book has been a wonderful discovery for me – would it have been written 20 years ago – I would might have saved years of psychotherapy. It is a book to value greatly and reread again and again. Highly recommendable to anyone, but especially to all people struggling with constant “wrong” decisions, compulsive behaviours and addictions.
Atomic Habits will change your life! 9 takeaways:. Atomic Habits by James Clear is one of those rare books that I immediately read twice in a row. It is filled with dozens of science-backed and actionable nuggets of wisdom. Do you want to improve any habits in your life? I heartily recommend Atomic Habits to you! We are all driven by our habits – many of which are unconscious. Below are 9 quotes and takeaways from this life-changing book:1. “Getting 1 percent better every day counts for a lot in the long-run.” Atomic Habits explains why the little things you do every day matters. Your little habits matter. It may not seem like a big deal to skip a workout or to be kind, but it is a big deal. Imagine if you improved your habits by only 1% every day. You’d be dramatically a different person in a year. Then imagine if you let your habits decline by 1% every day. You’d be in a much worse spot in life overall a year from now. Your little habits – atomic habits – count for a lot in the long run. What little habits are you improving upon (or neglecting…) today?2. “You do not rise to the level of your goals. You fall to the level of your systems.” This is such an important point in the book. Oftentimes we focus on goals in our life, while neglecting to focus on the systems that help us achieve goals. As an example, I had a friend who had the goal to complete a triathlon. He achieved this goal! And then he quit working out for the next year and got out of shape… He was so focused on achieving a goal that he neglected his underlying systems of being healthy. Goal achievement can actually set us back if we don’t get set up sustainable systems. Get the systems right and then we’ll indeed also achieve our goals. Systems > Goals.3. “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” I love this quote from the book. Every action – every habit – you take casts a vote for the type of person you want to become. Do you want to be a more organized person? When you develop habits and systems that organize your life, you are casting votes for thinking of yourself as an organized person. You think to yourself, “hey, I’m an organized person.” And then you reinforce that belief with your habits and actions – a virtuous cycle! The flip side of this can be true too. What if you often show up late to meetings? You’re casting votes that may make you think “well, I’m just a person that is always late.” An un-virtuous cycle. Be careful to make sure that your habits and ultimately your beliefs cast votes for the type of person you want to become and, indeed, who you truly are.4. “How long does it actually take to form a new habit? You just need to get your reps in.” Atomic Habits answers the question of “how much time does it take to form a new habit” with a better answer of : X number of actions. Meaning, you may need to simply complete a new habit 100 times for it to stick, which could be done in 3 days or 3 weeks or 3 months, depending on the new habit. It is better to think of forming new habits in terms of consistently taking action, versus trying to stick to a habit for just X number of days. Get your reps in.5. “Reduce friction. Decrease the number of steps between you and your good habits.” The inverse of this is also true – increase friction between you and your bad habits! I think about this a lot when it comes to eating healthy. I need to reduce friction by having healthy food in the house and healthy snacks at work. And I need to increase friction by not having candy in the house or in my office! Out of sight, out of mind. In sight, and I eat it. 🙂 (which of course reminds me of the Dad joke I often tell my girls: “I’m on a seafood diet. I see food and I eat it…)6. “Use temptation bundling. Pair an action you want to do with an action you need to do.” This is a powerful concept. I put this in practice by only “watching TV” when I’m on the treadmill. I am able to run at a 6 MPH pace and watch TV or videos on the iPad when I’m on a treadmill. So, I generally only watch sporting events or movies or 80s music videos on YouTube when I’m running on the treadmill. This approach actually allows me to run longer if I want to watch a full half of a game, for example. And 80s music videos will often give me the energy to run that extra mile. 🙂 Think about a new habit you want to start and how you can bundle it with an action you’re already taking. Stack them together – i.e. habit stacking.7. “Use a habit tracker. Keep track of your habit streak and ‘don’t break the chain.'” Atomic Habits does a nice job of explaining the importance of tracking your habits for success. What gets measured gets managed. One of my favorite habit trackers is a FitBit/Apple Watch, which tracks steps, heart rate, sleep, weight and can even track food intake/calories, if you input this data. My behavior definitely changes thanks to these habit trackers. Atomic Habits gives you additional habit tracker resources.8. “Never miss twice. When you forget to do a habit, make sure you get back on track immediately.” We all will have days where we fall off the bandwagon and our habits go in reverse. Well, that’s okay for one day. Don’t let it happen twice. Get back on track as soon as possible. (And, yes, sometimes we miss a habit two days in row. Just don’t let it become three days…)9. Author James Clear gets to the point quickly in Atomic Habits and with actionable advice. James has been blogging about habits, health, happiness, creativity and productivity since 2012. Check out a sampling of his writing at his website. James is also fun to follow on Twitter. Atomic Habits has 20 relatively short chapters that open with compelling stories and end with helpful chapter summaries. If you listen to books on Audible, I highly recommend the audio book as James reads this book very passionately.
A Gentle, Loving Personal Growth Resource. Highly, highly, highly recommend this book. It is the best gift to myself. It is full of creative approaches to mindfulness. All I can say is trust the author. Worthy Stokes will not steer you wrong. I found journal prompts that warmed me, inviting me to reflect on the people in my life “who make me feel loved, cherished, seen.” Always a great reminder when feeling like the world is just too much. The author also provides gently guided meditations that soothed me. I was invited to color butterflies so as to envision the feeling of joy. The variety in this journal left me with resources that I could go back to throughout my day or week. What’s so powerful is that I learned about myself, I leaned into myself, and it felt good. A gentle, loving personal growth resource. I would have loved to have had this book to use with my students when I was teaching high school. A great resource. I will be gifting this book to many others. Hope you have as much fun with it as I did!I was provided a free review copy by the publisher.
Fantastic book, creative and positive. Loved it. The Mindfulness Creativity Journal by Worthy Stokes is quite different than what I had expected. I’ve not been much into meditation or self-appreciation, but this past year has been a challenge, and I felt I needed something to lift me up and get me back on track; this book hit the mark.When I first picked up the journal and started reading, I instantly relaxed and felt a calmness come over me. The journal’s content was not heavy or overbearing; it was light and simple to read. I looked forward to each exercise. They were creative, and I had fun doing each one. I would put the book down and follow the exercises suggested and then come back with bright, fresh thoughts to write down. The journal helped me get to a place in my thoughts and in my life that was positive and loving towards myself (which I never do) and it helped me to see others in a different light. I have purchased 5 more books as gifts for my gal friends for our trip to Mexico this weekend. I’m hoping they too – amidst this crazy past year and their busy lives of giving so much to others – will be able to relax, and as Worthy says in her book, “explore the wisdom of you.”
I love it. This is the first time I have journaled and had high expectations for it coming in. My expectations were exceeded with this one! I love that there is a mixture of activities in this journal because I have adhd and get bored really easily but I haven’t so far. I love writing for the purpose of expressing myself and there is some good prompts/mini activities that have helped me with that. I’m looking to see what other journals the author has to offer. 😊
Perfect Habit Tracker – Simple, Functional, and Keeps Me Accountable. I absolutely love this habit tracker! It has everything I was looking for to get serious about building better routines. There are sections for tracking daily, weekly, and monthly habits, which makes it super easy to stay organized and see my progress at a glance. One of my favorite features is the built-in hanger, such a smart touch! I keep it on my wall where I can see it every day, and it really helps me stay consistent and accountable. Whether you’re just getting started or already into habit tracking, this is a great tool to keep you motivated and on track. Highly recommend!
The Best Habit Tracker. Thoughtfully Designed. This is a wonderful habit tracker.Let me say a bit about why I like habit trackers and why I belief they are a more consistent and easy way to reach whatever goals you have.With my ADHD brain whenever I’ve been able to get past the fear of all of the steps to creating goals, once I’m done I see this huge, insurmountable amount of tasks that need to be completed and at that point I’m already ready to give up.This is where habits come in.What habits do I need to consistently do each day that, though small or large, will get me to that goal.Consistency is key, and consistently completing tasks/habits, I like habits because these tasks become something more than tasks.Habits are a way of life. You may have a wheel of life setup in which you think of ways to become the best version of yourself in all areas of life.This habit tracker allows to to track up to 10 habits a day.Find out the direction that you want your life to take, and then write down the habits that will get you there.It adds rhythm to your life. It eases stress and these habits, when completed consistently, will improve all areas of your life quicker than you realize.You can also add in monthly and weekly habits as well.There are apps for this but there is something relaxing and enjoyable, particularly if you use a different color for each habit.It’s enjoyable and a good motivator as you watch yourself complete the habits day in and day out.You certainly don’t want a day in which a habit was not bubbled in!It’s like the old don’t break the chain daily tasks.On the top part of the calendar, it comes with some fun ideas for each month–to try something new or get back into something you may have done, but stopped.
The best habit tracker I’ve ever owned. This will be my fourth year buying this particular tracker. I’ve tried ordering different variations of other trackers and I just keep coming back to this one. I love everything about it. The daily section lets me track the daily things like taking my vitamins, tracking my meals, getting a walk in, etc. The weekly one is great for tracking weekly chores, and the monthly section is great for reminders like paying a certain bill, checking in on a friend, decluttering, etc. Once you start shading in as you track, it’s easy to have an overall monthly view of your progress for the month and see if you’ve improved from previous months. The paper is thick, good quality paper — I use ultra thin markers for my shading/checking off boxes and it never soaks through to the other side. The design is well thought out and spacious enough to write what you need on it. The top spiral binding has a part you can use to hang up your tracker if you wanted to. Best money spent at the end of the year and I always look forward to setting it up for the next year and preparing the next month’s goals. It’s a fun way to keep yourself on track and accountable!
A Thoughtful and Practical Framework for Lasting Personal Change. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones offers a compelling synthesis of behavioral science, psychology, and practical strategy—presented in a remarkably accessible yet intellectually satisfying manner. James Clear distills complex ideas into a framework that is not only actionable but deeply reflective, making this work particularly resonant for readers who appreciate both clarity and substance.Drawing on research and real-world examples, Clear introduces the concept of marginal gains; the idea that small, consistent improvements can yield transformative results over time. His emphasis on identity-based habits invites a deeper philosophical consideration of how behavior shapes self-perception and vice versa, encouraging readers to align their actions with their values rather than short-term outcomes.For intellectuals seeking a well-structured approach to personal development, Atomic Habits offers more than productivity tips; it provides a lens through which to examine human behavior with rigor and compassion. It is a rare self-help book that respects the intelligence of its audience while offering genuinely useful guidance for meaningful change.
Practical advice that is easy to actually use. This book breaks things down in a way that makes habit building feel doable. The tips are simple, but they make sense, and you can start using them right away. It is not preachy or complicated, just clear ideas that help you make small changes that add up over time. A helpful read if you want something practical that sticks with you.