Lesson: How to say "No!" to almost anything/ExerciseD1

- You know that

when you really want to accomplish

but it seems like your brain is almost fighting against you. KM: We actually

something more like two

. - That’s Kelly McGonigal author of the Willpower Instinct KM: Ah, we have one brain that is

responsive to our immediate

and when we’re in that mindset we tend to make

that are inconsistent with our long-term

. But we also all have this other brain, this other mindset that

about long-term consequences,

what our big values are, takes a kind of expansive view on our

and our choices. And when we’re in that mindset and that

of the brain is in control of our choices, we tend to do things that make our

self actually happier and healthier, more productive, more

. - So Kelly says that while many of us think of willpower as the

to say no to that short-term part of our brain, it can actually be much more

to tap into the different types of willpower that help us unleash the long term part of our brain. KM: Many people think of willpower is the ability to resist temptation. But willpower is actually three powers: I will power, I won’t power and I want power. I won’t power is what we typically think of as willpower, it is the ability to resist temptation. I will power, that’s the ability to remember that you want the consequences of doing this

thing, and the third power I want power the ability to walk around the

with a clear memory of what it is you care

most. So that when you’re deciding what to eat for

, it’s not an automatic choice but actually in that

you think about your desire for health. And, actually, what willpower does is it allows you to put your

and attention on exactly what it is you want and what you

about. - So if you want to change automatic behavior prompted by that short-term part of our brain, we can’t just rely on I won’t willpower which will eventually wear down. We also have to tap into I will willpower like whenever I’m tempted to eat a

of chocolate cake I will eat a handful of carrots

or I want willpower, like when I’m tempted to

I'll remind myself that I really want to be alive to see my

. By doing this we're tapping into new sources of will power and will make changing those behaviors that much easier.