The Science of WillpowerKelly McGonigal, PhDStanford University

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“I won’t” power “I will” power

Want power

How can we be the best version of ourselves?

How can we be the best version of ourselves?

1. The biology of willpower2. The muscle model of willpower3. Honoring your future self4. Strength in others5. Self-compassion

The Fight-or-Flight Response

The Pause and Plan Response

(Segerstrom & Solberg Nes 2007)

(Geisler & Kubiak 2009)(Daly, Delaney, & Harmon 2008)

(Ingjaldsson, Laberg, &Thayer 2003)

(Yoo, Gujar, Hu, Jolesz, & Walker 2007)

Sleep

Blood sugar manipulation. (Page 2011)

(Page 2011)

The Biology of Being Good

The “muscle model” of willpower

(Ersner-Hershfield et al 2010)

(Grogan et al. 2011)

(Fox & Bailenson 2009)

Honor Your Future Self

(Christakis & Fowler 2007)

The Social Brain

The Social Brain

Who is your willpower role model?

Who do you want to be a role model for?

A torture test

(Bowen & Marlatt 2009)

(Westbrook et al. 2011)

Shame vs. self-compassion

Self-compassion: 1. Mindfulness of stress/suffering.2. Remember you are not alone.3. What would you say to a loved one?

How can we be the best version of ourselves?

Be a willpower scientist.

Get to know all your “selves.”

Remember common humanity.

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Thank you!