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

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Based on Stanford University psychologist Kelly McGonigal's wildly popular course "The Science of Willpower," The Willpower Instinct is the first book to explain the new science of self-control and how it can be harnessed to improve our health, happiness, and productivity.

Informed by the latest research and combining cutting-edge insights from psychology, economics, neuroscience, and medicine, The Willpower Instinct explains exactly what willpower is, how it works, and why it matters. For example, readers will learn:
  • Willpower is a mind-body response, not a virtue. It is a biological function that can be improved through mindfulness, exercise, nutrition, and sleep.
  • Willpower is not an unlimited resource. Too much self-control can actually be bad for your health.
  • Temptation and stress hijack the brain's systems of self-control, but the brain can be trained for greater willpower
  • Guilt and shame over your setbacks lead to giving in again, but self-forgiveness and self-compassion boost self-control.
  • Giving up control is sometimes the only way to gain self-control.
  • Willpower failures are contagious—you can catch the desire to overspend or overeat from your friends­­—but you can also catch self-control from the right role models.
In the groundbreaking tradition of Getting Things Done, The Willpower Instinct combines life-changing prescriptive advice and complementary exercises to help readers with goals ranging from losing weight to more patient parenting, less procrastination, better health, and greater productivity at work.
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About the author

Kelly McGonigal, Ph.D., is an award-winning psychology instructor at Stanford University, and a lecturer and program developer at the Stanford Center for Compassion and Altruism Research and Education. She is also the author of The Upside of Stress and Psychology Today’s Science of Willpower blog. McGonigal lives in Palo Alto and New York City.


From the Trade Paperback edition.
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Additional Information

Publisher
Penguin
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Published on
Dec 29, 2011
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Pages
272
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ISBN
9781101553732
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Features
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Language
English
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Genres
Psychology / Applied Psychology
Self-Help / Personal Growth / Happiness
Self-Help / Self-Management / General
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Content Protection
This content is DRM protected.
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Eligible for Family Library

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Kelly McGonigal
The author of The Willpower Instinct delivers a controversial and groundbreaking new book that overturns long-held beliefs about stress.
 
More than forty-four percent of Americans admit to losing sleep over stress. And while most of us do everything we can to reduce it, Stanford psychologist and bestselling author Kelly McGonigal, Ph.D., delivers a startling message: Stress isn’t bad. In The Upside of Stress, McGonigal highlights new research indicating that stress can, in fact, make us stronger, smarter, and happier—if we learn how to embrace it.
 
The Upside of Stress is the first book to bring together cutting-edge discoveries on the correlation between resilience—the human capacity for stress-related growth—and mind-set, the power of beliefs to shape reality. As she did in The Willpower Instinct, McGonigal combines science, stories, and exercises into an engaging and practical book that is both entertaining and life-changing, showing you:
how to cultivate a mind-set to embrace stresshow stress can provide focus and energyhow stress can help people connect and strengthen close relationshipswhy your brain is built to learn from stress, and how to increase its ability to learn from challenging experiences 
McGonigal’s TED talk on the subject has already received more than 7 million views. Her message resonates with people who know they can’t eliminate the stress in their lives and want to learn to take advantage of it. The Upside of Stress is not a guide to getting rid of stress, but a guide to getting better at stress, by understanding it, embracing it, and using it.


From the Hardcover edition.
Charles Duhigg
OVER 60 WEEKS ON THE NEW YORK TIMES BESTSELLER LIST

With a new Afterword by the author
 
In The Power of Habit, Pulitzer Prize–winning business reporter Charles Duhigg takes us to the thrilling edge of scientific discoveries that explain why habits exist and how they can be changed. Distilling vast amounts of information into engrossing narratives that take us from the boardrooms of Procter & Gamble to sidelines of the NFL to the front lines of the civil rights movement, Duhigg presents a whole new understanding of human nature and its potential. At its core, The Power of Habit contains an exhilarating argument: The key to exercising regularly, losing weight, being more productive, and achieving success is understanding how habits work. As Duhigg shows, by harnessing this new science, we can transform our businesses, our communities, and our lives.

NEW YORK TIMES BESTSELLER • NPR BESTSELLER • WASHINGTON POST BESTSELLER • LOS ANGELES TIMES BESTSELLER • USA TODAY BESTSELLER • PUBLISHERS WEEKLY BESTSELLER
 
NAMED ONE OF THE BEST BOOKS OF THE YEAR BY
The Wall Street Journal • Financial Times
 
“Sharp, provocative, and useful.”—Jim Collins
 
“Few [books] become essential manuals for business and living. The Power of Habit is an exception. Charles Duhigg not only explains how habits are formed but how to kick bad ones and hang on to the good.”—Financial Times
 
“A flat-out great read.”—David Allen, bestselling author of Getting Things Done: The Art of Stress-Free Productivity
 
“You’ll never look at yourself, your organization, or your world quite the same way.”—Daniel H. Pink, bestselling author of Drive and A Whole New Mind
 
“Entertaining . . . enjoyable . . . fascinating . . . a serious look at the science of habit formation and change.”—The New York Times Book Review

“Cue: see cover. Routine: read book. Reward: fully comprehend the art of manipulation.”—Bloomberg Businessweek
 
“Absolutely fascinating.”—Wired

“A fresh examination of how routine behaviors take hold and whether they are susceptible to change . . . The stories that Duhigg has knitted together are all fascinating in their own right, but take on an added dimension when wedded to his examination of habits.”— Associated Press
 
“There’s been a lot of research over the past several years about how our habits shape us, and this work is beautifully described in the new book The Power of Habit.”—David Brooks, The New York Times
 
“A first-rate book—based on an impressive mass of research, written in a lively style and providing just the right balance of intellectual seriousness with practical advice on how to break our bad habits.”—The Economist
 
“I have been spinning like a top since reading The Power of Habit, New York Times journalist Charles Duhigg’s fascinating best-seller about how people, businesses and organizations develop the positive routines that make them productive—and happy.”—The Washington Post



From the Trade Paperback edition.
Dan Harris
#1 New York Times Bestseller

Winner of the 2014 Living Now Book Award for Inspirational Memoir

"An enormously smart, clear-eyed, brave-hearted, and quite personal look at the benefits of meditation."

—Elizabeth Gilbert

Nightline anchor Dan Harrisembarks on an unexpected, hilarious, and deeply skeptical odyssey through the strange worlds of spirituality and self-help, and discovers a way to get happier that is truly achievable.

After having a nationally televised panic attack, Dan Harris knew he had to make some changes. A lifelong nonbeliever, he found himself on a bizarre adventure involving a disgraced pastor, a mysterious self-help guru, and a gaggle of brain scientists. Eventually, Harris realized that the source of his problems was the very thing he always thought was his greatest asset: the incessant, insatiable voice in his head, which had propelled him through the ranks of a hypercompetitive business, but had also led him to make the profoundly stupid decisions that provoked his on-air freak-out.

Finally, Harris stumbled upon an effective way to rein in that voice, something he always assumed to be either impossible or useless: meditation, a tool that research suggests can do everything from lower your blood pressure to essentially rewire your brain. 10% Happier takes readers on a ride from the outer reaches of neuroscience to the inner sanctum of network news to the bizarre fringes of America’s spiritual scene, and leaves them with a takeaway that could actually change their lives.

Kelly McGonigal
凱莉.麥高尼格
日本話題不斷,讀過的讀者都驚呆了! 

商業週刊1566期搶先推薦

拖延、忙碌反而生產力高?
愛打扮,有助成功?
懂得與人閒聊,意味著工作能力強?

史丹佛大學最高榮譽教學獎得主、暢銷書《輕鬆駕馭意志力》作者告訴你,這是真的!      

▍做事老愛拖拉
▍愛聊八卦,卻不擅長與人閒聊
▍喜歡追逐時尚打扮,卻不太有自信
▍個性怕生害羞,連好好道個歉也做不到
▍容易緊張感到壓力,沒安全感老愛瞎操心
▍在意別人的看法,也見不得別人好
▍新年新希望,就真的只是「希望」……

你心中是否曾經掙扎過要改掉這些行為或心態?
最新科學證明,其實這樣的人生,更精彩!

史丹佛大學最高榮譽教學獎得主、暢銷書《輕鬆駕馭意志力》作者用科學實證,
告訴你讓人生成功自在的25個簡單法則!

「這本書,是獻給想改變自我者的操作指南。
內容以我在美國史丹佛大學的講義為基礎,
加上我自己的人生經驗交織而成。
書中將用25堂課,
從心理學理論出發介紹如何達成改變目標的具體步驟。
讀者不僅可從中得知如何獲得好的改變,
且在改變的過程中也能體會到一股從心底油然而生的充實與滿足。
不管各位的願望是什麼,
在翻開此書的瞬間你就已經踏上了這條改變之路。」                  
 ——凱莉.麥高尼格

◆各界推薦
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蔡增家(政治大學國際關係研究中心教授)
劉必榮(東吳大學政治系教授)            

史丹佛最受歡迎心理學家藉由此書告訴我們,人生中有千百次失敗,但別把每次失敗都視為掉入萬丈深淵。每次失敗都是讓我們重新聚焦、努力奮起的機會。──醫師.台灣菲斯特顧問  楊斯棓 

簡單的法則,輕鬆的學習,你的人生將會有大大的不同。── 東吳大學政治系教授  劉必榮

作者簡介
凱莉.麥高尼格  Kelly McGonigal
史丹佛大學健康心理學家。在波士頓大學拿到心理系及大眾傳播系學位後,於史丹佛大學取得心理學博士學位。2010年獲《富比士》雜誌選為「20位最啟發人心的女性推特作者」,曾獲得史丹佛大學最高榮譽教學獎(Walter J. Gores Award)。
作者身為心理科學界的權威領袖,致力將心理學、腦神經科學、醫學的最新研究,延伸成實用的人生建議,達到健康、快樂與個人成功的目標,因而受到大眾注目與支持。
2012年出版《輕鬆駕馭意志力》,以其輕鬆且富有深度的討論,熱銷全球三十多國,日文版大賣60萬本,為2013年日本最暢銷商業作品,也是台灣的年度暢銷書。2013年的TED演講〈如何讓壓力成為你的朋友〉更是顛覆大眾對於壓力的負面認知,超過1400萬次的點閱傳播率,感染力十足。
著有:《輕鬆駕馭意志力》《輕鬆駕馭壓力》等作品(以上皆由先覺出版)。

譯者簡介
高宜汝
國立台灣師範大學人發系營養科學組畢業,熱愛旅遊和大吃美食。譯有《專注力,就是你的超能力》等作品。

目錄

〈推薦序〉一盅暖心又醒腦的心理學雞湯╱鄭國威
〈代  序〉人生問題的簡單答案
〈引  言〉改變之路

第1章 成功不是天注定
只要做好「理所當然」,就能找到美好人生。

LESSON 1  成長心態與小鴨症候群
LESSON 2  為何拖延、忙碌反而生產力高?
LESSON 3  愛打扮,有助成功?
LESSON 4  想提升效率,從改變姿勢開始

第2章 如何構築無往不利的人際關係?
要獲得幸福與精神健康,和「自己做什麼」無關。「工作夥伴們怎麼看你」才是關鍵。

LESSON 5  職場人際關係該如何經營?
LESSON 6  閒聊的力量
LESSON 7  道歉的學問:如果那時,勇敢說了對不起
LESSON 8  在意別人怎麼想的好處
LESSON 9  言行一致,有助加強心理素質?
LESSON 10 如何幫助團隊成長?

第3章 心累了,怎麼辦?
幹勁並不會「消失耗盡」。只要一個「想法」,就能讓幹勁源源不絕。

LESSON 11 如何提升幹勁?
LESSON 12 做得到的新年目標設定
LESSON 13 如何培育「讓改變成真」的動力?

第4章 如何處理負能量?
一味逃避「負能量」,只會招來更多麻煩!丟掉「不在意」的心態,正視「為何會在意?」的自我感受。

LESSON 14 擺脫「失敗反應」的惡性循環
LESSON 15 沒自信,代表你值得信賴!
LESSON 16 你就儘管見不得別人好!
LESSON 17 謝謝你,背地批評
LESSON 18 從今天起,「不」拋開焦慮
LESSON 19 如何輕鬆開口,再也不怯場?
LESSON 20 科技成癮的你,是否還有得醫?

第5章 壓力的光明面
微軟比爾蓋茲夫婦、臉書祖克伯等頂尖人士,也是以壓力為武器,跨越逆境成長至今!

LESSON 21 壓力真的有害?
LESSON 22 如何將壓力化為助力?

第6章 如何培養讓人願意追隨的領導力?
領導力也與「意志力」相關?「高高在上」和「善良」究竟哪個才正確?

LESSON 23 別為了追求狼性,忘記人性
LESSON 24 如何防止自己做出不當行為?
LESSON 25 意見回饋的學問

凱莉•麥高尼格
如果你認為IQ、EQ很重要,現在,你該把眼光轉向WQ!
Willpower=意志力,才是決勝的關鍵!

史丹佛的棉花糖實驗證明,小時候就懂得延遲享受的人,長大後成就出眾。
現在,史丹佛的意志力課程將告訴你,擁有「延遲享受的能力」,就擁有更多可能!

提升心理素質,強化你每天都用得上的意志力!

史丹佛大學的「意志力科學」課程,是該校最受歡迎的課程之一。2008年第一次開課時,為了容納不斷加選的學生,換了四次教室。有學生每星期從舊金山租車趕來上課。有學生上過課之後,戒掉了30年的甜食癮、不再對小孩子發脾氣、開始規律運動。超過八成的學生認為,這門課強化了他們的意志力,改變了他們的人生!

意志力不是一種美德,而是心理能力與生理能力的結合。更棒的是,意志力像肌肉一樣可以鍛鍊!但不必懸梁刺骨,也不必臥薪嚐膽,只要掌握意志力的本質,就可以在該去做的時候積極行動,該拒絕的時候堅定說不。它,比IQ、EQ,對你的人生影響更大!

 

正如EQ可以改善,意志力也可靠許多方法增強!

▍累了嗎?光是短暫補眠或好好睡上一晚,就有助提升意志力。
▍壓力大時請用真正有效的方式紓壓,例如運動、呼吸冥想、聽音樂、與親友相聚,而不是放縱自己吃大餐、喝酒抽菸、看電視。
▍遇上誘惑,要求自己忍耐十分鐘。十分鐘後,破戒的欲望多半已消失無蹤。
▍知恥近乎勇?錯!罪惡感和羞恥心容易導致自暴自棄。懂得寬恕自己,你才會更有自制的動力。
▍設法認識「未來的自己」,例如給未來的自己寫封信,這樣當你面對眼前享受,就會提醒自己未來的苦果。
▍把意志力堅定的人當成榜樣,你可以輕鬆「感染」他們的自制力!

 

關於意志力,你可能不知道:

在排隊買咖啡時打手機簡訊,會讓你不小心點了熱量比較高的摩卡奶昔,而不是預定的黑咖啡。
 →分心會削弱意志力,使行為受到衝動的支配。
慣性熬夜不是因為你不累,而是你累到無力抗拒電影台的誘惑。
 →疲倦會削弱意志力,使人更容易屈服於誘惑。
一整天沒吸菸的癮君子,狂吃冰淇淋的機率大增。正在努力節食的人,外遇的機率大增!
 →意志力是有限的資源,這邊用掉,那邊就不夠用。
光是「考慮」捐錢給慈善機構,就會提高人們上街購物犒賞自己的欲望。
 →覺得自己做了件好事,對自己滿意,接下來就會信任自己的衝動而放縱。
求職時愈想讓面試官留下好印象,就愈可能脫口說出不得體的話。
 →過於壓抑會造成反彈。
托兒所向家長收取晚接孩子的罰款,結果晚接孩子的情況反而增加。
 →家長花錢買了遲到的權利,罪惡感消除,反而更理直氣壯遲到。
要求家戶節能省電,最有效的訴求不是「愛地球」,而是「你的鄰居都在這樣做」。
 →意志力的高低,會與旁人互相感染,所以交朋友要小心!

 

「支配意志力,你將帶領你的軀體邁進極限,並獲得驚奇的能量。我們的一生,永遠都是和另一個自己挑戰!」--超馬選手 陳彥博

 

【作者簡介】
凱莉•麥高尼格 Kelly McGonigal

健康心理學家,任教於史丹佛大學。2010年獲《富比士》雜誌選為「20位最啟發人心的女性推特作者」,曾獲得史丹佛大學最高榮譽教學獎(Walter J. Gores Award)。

作者身為心理科學界的權威領袖,致力將心理學、腦神經科學、醫學的最新研究,延伸成實用的人生建議,達到健康、快樂與個人成功的目標。

2012年出版《輕鬆駕馭意志力》,以其輕鬆且富有深度的討論,熱銷全球三十多國。2013年的TED演講〈如何讓壓力成為你的朋友〉更是顛覆大眾對於壓力的負面認知,近千萬次的點閱傳播率,感染力十足。

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