The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do To Get More of It



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The Willpower Instinct How Self-Control Works, Why It Matters, and What You Can Do To Get More ... ( PDFDrive )

Willpower Experiments
• 
Wait ten minutes.
Institute a mandatory ten-minute wait for any temptation. Before the
time is up, bring to mind the competing long-term reward of resisting temptation.
• 
Lower your discount rate.
When you are tempted to act against your long-term interests,
frame the choice as giving up the best possible long-term reward for resisting temptation.
• 
Precommit your future self.
Create a new default, make it more difficult to reverse your
preferences, or motivate your future self with reward or threat.
• 
Meet your future self.
Create a future memory, write a letter to your future self, or just
imagine yourself in the future.


EIGHT
Infected! Why Willpower Is Contagious
J
ohn, eighteen years old and just out of high school, stepped off a bus at the U.S. Air Force Academy
in El Paso County, Colorado. He arrived with a single backpack containing the few items new cadets
are allowed to bring: a small clock, a winter jacket, a supply of stamps and stationery, and a graphing
calculator. He also brought with him something that wasn’t in his backpack, and wasn’t visible to the
twenty-nine other new cadets assigned to a squadron with John. Over the course of the year, these
cadets would live together, eat together, and study together. And what John brought with him would
slowly spread to other members of his squadron, threatening their health and careers in the Air Force.
The scourge John brought with him? It wasn’t smallpox, tuberculosis, or an STD. It was being out
of shape. Although it’s hard to believe that physical fitness could be contagious, a 2010 report from
the National Bureau of Economic Research found that poor fitness spread through the U.S. Air Force
Academy like an infectious disease. A total of 3,487 cadets were tracked for four years, from their
high school fitness tests through their regular fitness exams at the academy. Over time, the least-fit
cadet in a squadron gradually brought down the fitness levels of the other cadets. In fact, once a cadet
arrived at the academy, the fitness level of the 
least-fit
cadet in his squadron was a better predictor of
his fitness performance than that cadet’s own pre-academy fitness level.
This study is just one example of how behaviors we typically view as being under self-control are,
in important ways, under social control as well. We like to believe that our choices are immune to the
influence of others, and we pride ourselves on our independence and free will. But research from the
fields of psychology, marketing, and medicine reveals that our individual choices are powerfully
shaped by what other people think, want, and do—and what we think they want us to do. As you’ll
see, this social influence often gets us into trouble. However, it can also help us meet our willpower
goals. Willpower failures may be contagious, but you can also catch self-control.



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