The Science of Willpower: 15 Tips for Making Your New Year’s Resolutions Last from Dr. Kelly McGonigal

in Psychology | December 30th, 2016

This weekend, millions of New Year’s resolutions will go into effect, with the most common ones being lose weight, get fit, quit drinking and smoking, save money, and learn something new. Unfortunately, 33% of these resolutions will be abandoned by January’s end. And 80% will eventually fall by the wayside. Making resolutions stick is tricky business. But it’s possible, and psychologist Kelly McGonigal has a few scientifically-proven suggestions for you.

For years, McGonigal has taught a very popular course called The Science of Willpower in Stanford’s Continuing Studies program, where she introduces students to the idea that willpower is not an innate trait. Rather it’s a “complex mind-body response that can be compromised by stress, sleep deprivation and nutrition and that can be strengthened through certain practices.”

For those of you who don’t live in the San Francisco Bay Area, you can find McGonigal’s ideas presented in a recent book, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It. Below, we have highlighted 15 of Dr. McGonigal’s strategies for increasing your willpower reserves and making your New Year’s resolution endure.

Will power is like a muscle. The more you work on developing it, the more you can incorporate it into your life. It helps, McGonigal says in this podcast, to start with small feats of willpower before trying to tackle more difficult feats. Ideally, find the smallest change that’s consistent with your larger goal, and start there.
Choose a goal or resolution that you really want, not a goal that someone else desires for you, or a goal that you think you should want. Choose a positive goal that truly comes from within and that contributes to something important in life.
Willpower is contagious. Find a willpower role model — someone who has accomplished what you want to do. Also try to surround yourself with family members, friends or groups who can support you. Change is often not made alone.
Know that people have more willpower when they wake up, and then willpower steadily declines throughout the day as people fatigue. So try to accomplish what you need to — for example, exercise — earlier in the day. Then watch out for the evenings, when bad habits can return.
Understand that stress and willpower are incompatible. Any time we’re under stress it’s harder to find our willpower. According to McGonigal, “the fight-or-flight response floods the body with energy to act instinctively and steals it from the areas of the brain needed for wise decision-making. Stress also encourages you to focus on immediate, short-term goals and outcomes, but self-control requires keeping the big picture in mind.” The upshot? “Learning how to better manage your stress is one of the most important things you can do to improve your willpower.” When you get stressed out, go for a walk. Even a five minute walk outside can reduce your stress levels, boost your mood, and help you replenish your willpower reserves.
Sleep deprivation (less than six hours a night) makes it so that the prefrontal cortex loses control over the regions of the brain that create cravings. Science shows that getting just one more hour of sleep each night (eight hours is ideal) helps recovering drug addicts avoid a relapse. So it can certainly help you resist a doughnut or a cigarette.
Also remember that nutrition plays a key role. “Eating a more plant-based, less-processed diet makes energy more available to the brain and can improve every aspect of willpower from overcoming procrastination to sticking to a New Year’s resolution,” McGonigal says.
Don’t think it will be different tomorrow. McGonigal notes that we have a tendency to think that we will have more willpower, energy, time, and motivation tomorrow. The problem is that “if we think we have the opportunity to make a different choice tomorrow, we almost always ‘give in’ to temptation or habit today.”
Acknowledge and understand your cravings rather than denying them. That will take you further in the end. The video above has more on that.
Imagine the things that could get in the way of achieving your goal. Understand the tendencies you have that could lead you to break your resolution. Don’t be overly optimistic and assume the road will be easy.
Know your limits, and plan for them. Says McGonigal, “People who think they have the most self-control are the most likely to fail at their resolutions; they put themselves in tempting situations, don’t get help, give up at setbacks. You need to know how you fail; how you are tempted; how you procrastinate.”
Pay attention to small choices that add up. “One study found that the average person thinks they make 14 food choices a day; they actually make over 200. When you aren’t aware that you’re making a choice, you’ll almost always default to habit/temptation.” It’s important to figure out when you have opportunities to make a choice consistent with your goals.
Be specific but flexible. It’s good to know your goal and how you’ll get there. But, she cautions, “you should leave room to revise these steps if they turn out to be unsustainable or don’t lead to the benefits you expected.”
Give yourself small, healthy rewards along the way. Research shows that the mind responds well to it. (If you’re trying to quite smoking, the reward shouldn’t be a cigarette, by the way.)
Finally, if you experience a setback, don’t be hard on yourself. Although it seems counter-intuitive, studies show that people who experience shame/guilt are much more likely to break their resolutions than ones who cut themselves some slack. In a nutshell, you should “Give up guilt.”

To put all of these tips into a bigger framework, you can get a copy of Kelly McGonigal’s book, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It. And now you can take The Science of Willpower as an online course that begins on January 23.

Finally you might also want to peruse How to Think Like a Psychologist (iTunes Video), a free online course led by Kelly McGonigal. It appears in our collection of 1200 Free Courses Online.

A version of this post first appeared on Open Culture in 2014.

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Stephen King Explains the Key to His Creativity: Not Losing the Dream-State Thinking All Children Are Born With

in Psychology, Writing | December 27th, 2016

While nothing could make me personally want to return to childhood, children do, for better or for worse, perceive the world more vividly than adults. The best writing for kids makes rich narrative use of that fact, as do stories about but not for kids by writers who haven’t forgotten their pre-grown-up selves’ experience of reality. Stephen King, for instance, hardly writes children’s literature, but his novels about the fear that seeps into every corner of working-class America often include very young characters. Not only does King write plausibly from their psychological point of view, he uses that point of view as an engine of his entire project.

King, in a 1989 interview on WAMC’s Public Radio Book Show, elaborated on “the two things that interest me about childhood,” the first being that “it’s a secret world that exists by its own rules and lives in its own culture, and the second that “we forget what it is to be a child and we forget that life, which is kind of exotic and strange.” Though readers often ask him what agonies his childhood must have visited upon him that spurred him to write such vividly horrific fiction, King doesn’t remember anything wrong with his formative years. But he does remember “that we think in a different way as children. We tend to think around corners instead of in straight lines.”

We see these differences animated in the Blank on Blank video at the top of the post, which envisions the adult King in the world of imagination that kids instinctively inhabit and out of which they eventually grow, but to which he regularly returns to write his stories. “Sometimes for a kid, the shortest distance between two points is not a straight line and that’s the way that we think and dream,” he says. “As children we tend to live in this kind of dream state [ … ] and because I equate that sort of dream state with a heightened sort of mental state, I make this easy cross-connection between childhood and strange powers, paranormal powers or whatever, and it has been successful as a fictional device.”

As the source of such bestsellers as Carrie, The Stand, Christine, It, the Dark Tower series, and countless other works, it’s been successful to say the least. If connecting one thing to another in new ways — be those things people, places, events, ideas, feelings, or whatever else — constitutes the central act of creation, then it makes sense that the naturally associative nature of a child’s imagination, harnessed to an adult’s experience and discipline, can produce such abundant and widely resonant results. No coincidence, surely, that youngsters unable to pay attention to the linear progression of the classroom get labeled “dreamers,” a tendency that King has used to his advantage — though he seems to have got most of his textual mileage out of the nightmares.

Related Content:

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Based in Seoul, Colin Marshall writes and broadcasts on cities and culture. He’s at work on a book about Los Angeles, A Los Angeles Primer, the video series The City in Cinema, the crowdfunded journalism project Where Is the City of the Future?, and the Los Angeles Review of Books’ Korea Blog. Follow him on Twitter at @colinmarshall or on Faceboo k.

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Nietzsche’s 10 Rules for Writing with Style (1882)

in Philosophy, Psychology, Writing | December 19th, 2016

The life of Russian-born poet, novelist, critic, and first female psychologist Lou Andreas-Salomé has provided fodder for both salacious speculation and intellectual drama in film and on the page for the amount of romantic attention she attracted from European intellectuals like philosopher Paul Rée, poet Rainer Maria Rilke, and Friedrich Nietzsche. Emotionally intense Nietzsche became infatuated with Salomé, proposed marriage, and, when she declined, broke off their relationship in abrupt Nietzschean fashion.

For her part, Salomé so valued these friendships she made a proposal of her own: that she, Nietzsche and Rée, writes D.A. Barry at 3:AM Magazine, “live together in a celibate household where they might discuss philosophy, literature and art.” The idea scandalized Nietzsche’s sister and his social circle and may have contributed to the “passionate criticism” Salomé’s 1894 biographical study, Friedrich Nietzsche: The Man and His Works, received. The “much maligned” work deserves a reappraisal, Barry argues, as “a psychological portrait.”

In Nietzsche, Salomé wrote, we see “sorrowful ailing and triumphal recovery, incandescent intoxication and cool consciousness. One senses here the close entwining of mutual contradictions; one senses the overflowing and voluntary plunge of over-stimulated and tensed energies into chaos, darkness and terror, and then an ascending urge toward the light and most tender moments.” We might see this passage as charged by the remembrance of a friend, with whom she once “climbed Monte Sacro,” she claimed, in 1882, “where he told her of the concept of the Eternal Recurrence ‘in a quiet voice with all the signs of deepest horror.’”

We should also, perhaps primarily, see Salomé’s impressions as an effect of Nietzsche’s turbulent prose, reaching its apotheosis in his experimentally philosophical novel, Thus Spake Zarathustra. As a theorist of the embodiment of ideas, of their inextricable relation to the physical and the social, Nietzsche had some very specific ideas about literary style, which he communicated to Salomé in an 1882 note titled “Toward the Teaching of Style.” Well before writers began issuing “similar sets of commandments,” writes Maria Popova at Brain Pickings, Nietzsche “set down ten stylistic rules of writing,” which you can find, in their original list form, below.

1. Of prime necessity is life: a style should live.

2. Style should be suited to the specific person with whom you wish to communicate. (The law of mutual relation.)

3. First, one must determine precisely “what-and-what do I wish to say and present,” before you may write. Writing must be mimicry.

4. Since the writer lacks many of the speaker’s means, he must in general have for his model a very expressive kind of presentation of necessity, the written copy will appear much paler.

5. The richness of life reveals itself through a richness of gestures. One must learn to feel everything — the length and retarding of sentences, interpunctuations, the choice of words, the pausing, the sequence of arguments — like gestures.

6. Be careful with periods! Only those people who also have long duration of breath while speaking are entitled to periods. With most people, the period is a matter of affectation.

7. Style ought to prove that one believes in an idea; not only that one thinks it but also feels it.

8. The more abstract a truth which one wishes to teach, the more one must first entice the senses.

9. Strategy on the part of the good writer of prose consists of choosing his means for stepping close to poetry but never stepping into it.

10. It is not good manners or clever to deprive one’s reader of the most obvious objections. It is very good manners and very clever to leave it to one’s reader alone to pronounce the ultimate quintessence of our wisdom.

As with all such prescriptions, we are free to take or leave these rules as we see fit. But we should not ignore them. While Nietzsche’s perspectivism has been (mis)interpreted as wanton subjectivity, his veneration for antiquity places a high value on formal constraints. His prose, we might say, resides in that tension between Dionysian abandon and Apollonian cool, and his rules address what liberal arts professors once called the Trivium: grammar, rhetoric, and logic: the three supports of moving, expressive, persuasive writing.

Salomé was so impressed with these aphoristic rules that she included them in her biography, remarking, “to examine Nietzsche’s style for causes and conditions means far more than examining the mere form in which his ideas are expressed; rather, it means that we can listen to his inner soundings.” Isn’t this what great writing should feel like?

Salomé wrote in her study that “Nietzsche not only mastered language but also transcended its inadequacies.” (As Nietzsche himself commented in 1886, notes Hugo Drochon, he needed to invent “a language of my very own.”) Nietzsche’s bold-yet-disciplined writing found a complement in Salomé’s boldly keen analysis. From her we can also perhaps glean another principle: “No matter how calumnious the public attacks on her,” writes Barry, “particularly from [his sister] Elisabeth Förster-Nietzsche during the Nazi period in Germany, Salomé did not respond to them.”

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Josh Jones is a writer and musician based in Durham, NC. Follow him at @jdmagness

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Introduction to Psychology: A Free Course from Yale University

in Online Courses, Psychology | December 18th, 2016

Taught by Yale professor Paul Bloom, this course presents an Introduction to Psychology and tries to explain what makes us tick:

What do your dreams mean? Do men and women differ in the nature and intensity of their sexual desires? Can apes learn sign language? Why can’t we tickle ourselves? This course tries to answer these questions and many others, providing a comprehensive overview of the scientific study of thought and behavior. It explores topics such as perception, communication, learning, memory, decision-making, religion, persuasion, love, lust, hunger, art, fiction, and dreams. We will look at how these aspects of the mind develop in children, how they differ across people, how they are wired-up in the brain, and how they break down due to illness and injury.

You can watch the 20 lectures from the course above, or find them on YouTube and iTunes. To get more information on the course, including the syllabus, visit this Yale website.

The main texts used in this course include:

Gray, Peter. Psychology. New York: Worth Publishers, 2007.
Marcus, Gary, ed. The Norton Psychology Reader. New York: W. W. Norton & Company, 2006.

Introduction to Psychology will be added to our collection, 1,700 Free Online Courses from Top Universities. There you can find a specialized list of Free Online Psychology and Neuroscience Courses.

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Tim Robbins’ Improv Classes Transform Prisoners’ Lives & Lower Recidivism Rates

in Comedy, Life, Politics, Psychology, Theatre | December 5th, 2016

If a 2 0‑something, Yale-educated New Yorker reporter feels nervous stepping in to her first ever improv class, imagine the stakes for your average inmate, whose survival depends on a successfully monolithic projection of toughness and control.

Control is actually something the Actors’ Gang Prison Project seeks to cultivate in its incarcerated participants. The Actors’ Gang’s Artistic Director, Tim Robbins, who founded the radically experimental ensemble fresh out of college, notes a well-documented connection between an inability to control one’s emotions and criminal activity.

Unchecked rage may have put these players behind bars, but exploring a wide variety of emotions behind the safety of the Actors’ Gang’s mask-like white pancake make-up has proven liberating.

The dull prison routine leaves prisoners favorably inclined toward any diverting activity, particularly those that allow for creative expression. Shakespeare has made an impact on this population. Why not commedia dell’arte-influenced improv?

It’s a truly therapeutic fit, as Actors Gang ensemble member Sabra Williams, the founder of the Prison Project, explains in her TED Talk, below.

Participants are subjected and held to the rigorous physicality and emotional honesty at the core of this group’s aesthetic. Personal connection to the visitors is limited to whatever may transpire in-the-moment, but within the prison population, relationships blossom. Both guards and prisoners speak of newfound empathy.

The emotional insights arising from these spontaneous explorations teach participants how to diffuse aggressive situations, present a more positive face to the world, and interact generously with others. In between classes, participants write in journals, with a goal of sharing aloud.

Gang signs, mimed weapons, and bodily contact are out of bounds. Wild invention often carries the day.

Participants have zero recidivism, and a waiting list in the hundreds attests to the program’s popularity.

You can learn more about the Actors’ Gang ten-year-old Prison Project here.

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Ayun Halliday is an author, illustrator, theater maker and Chief Primatologist of the East Village Inky zine. Her play Zamboni Godot is opening in New York City in March 2017. Follow her @AyunHalliday.

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The Psychology That Leads People to Vote for Extremists & Autocrats: The Theory of Cognitive Closure

in Politics, Psychology | November 30th, 2016

There’s a political disconnect in the United States. We have two political parties, each now living in its own reality and working with its own set of facts. The common ground between them? Next to none.

How to explain this disconnect? Maybe the answer lies in the theory of “cognitive closure”–a theory first worked out by social psychologist Arie Kruglanski back in 1989.

“People’s politics are driven by their psychological needs,” Kruglanski explains in the short documentary above. “People who are anxious because of the uncertainty that surrounds them are going to be attracted to messages that offer certainty.”

He sips a soda, then continues, “The need for closure is the need for certainty, to have clear cut knowledge. You feel that you need to stop processing too much information, to stop listening to a variety of viewpoints, and zero in on what appears to be, to you, the truth.” “The need for closure tricks your mind to believe you have the truth, even though you haven’t examined the evidence very carefully.” And that, unfortunately, can be very dangerous.

Kruglanski’s theory could help explain the rise of Nazism in the economically-depressed Weimar Germany. And it’s perhaps why, across much of our economically stagnating world, we’re seeing populations lurch toward extreme ideologies and autocratic personalities. “The divisions, the polarization, it’s all part of the same psychological syndrome,” says Kruglanski.

So what’s the cure? Listen to other points of view. Look at all available information. And, most of all, be suspicious of your own sense of righteous.

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Zen Master Alan Watts Explains What Made Carl Jung Such an Influential Thinker

in Philosophy, Psychology | November 17th, 2016

The twentieth century produced a fair few thinkers on the human mind whose observations still resonate today. The Swiss psychiatrist and psychotherapist Carl Gustav Jung certainly appears in that group, as does the British philosopher and interpreter of Buddhism Alan Watts, and though not a week goes by when I don’t hear their words cited, I seldom hear the words of both of them cited by the same person. Though nearly two generations (among other things) separated Watts and Jung, the two men did once meet, in 1958, as Watts traveled through Europe with his father. Three years later, Jung passed on and Watts recorded the lecture above.

What made Jung such an important observer of humanity? Watts points to “one fundamental principle that underlay all his work and that was most extraordinarily exemplified in Jung himself as a person,” which he calls Jung’s “recognition of the polarity of life. That is to say, his resistance to what is to my mind the disastrous and absurd hypothesis, that there is in this universe a radical and absolute conflict between good and evil, light and darkness that can never never never be harmonized.”

He goes on to talk for a little under an hour about about Jung himself, Jung’s influence on his own work as a “comparative philosopher,” and the continuing relevance of Jung’s ideas to the modern world — all of which he ties together in an integrated tribute to this “integrated character.”

“There is a nice German word, hintergedanken, which means a thought in the very far far back of your mind,” says Watts. “Jung had a hintergedanken in the back of his mind that showed in the twinkle in his eye. It showed that he knew and recognized what I sometimes call the element of irreducible rascality in himself. And he knew it so strongly and so clearly, and in a way so lovingly, that he would not condemn the same thing in others, and would therefore not be led into those thoughts, feelings, and acts of violence towards others which are always characteristic of the people who project the devil in themselves upon the outside, upon somebody else, upon the scapegoat.” And so, whether we enter into this field of thought through Watts, through Jung, or through anyone else, it always seems to comes back to the ancient Greeks: “Know thyself.”

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Based in Seoul, Colin Marshall writes and broadcasts on cities and culture. He’s at work on a book about Los Angeles, A Los Angeles Primer, the video series The City in Cinema, the crowdfunded journalism project Where Is the City of the Future?, and the Los Angeles Review of Books’ Korea Blog. Follow him on Twitter at @colinmarshall or on Faceboo k.

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Hear “Weightless,” the Most Relaxing Song Ever Made, According to Researchers (You’ll Need It Today)

in Music, Psychology | November 9th, 2016

As I write this, it’s election night, and I do not need to tell you about the thick haze of fear in the air. I have already had a couple friends ask me about resources for meditation and relaxation. I’m no expert, but I have looked into various ways to deal with stress and hypertension. Meditation tops my list (and those of many mental health professionals). At a very close second place: Music.

We’ve brought you many meditation resources in the past (see here, here, here, and here). And we’ve pointed you toward four hours of free original meditation music to help you “not panic,” courtesy of Moby. We’ve also brought you music to help you sleep, from composer Max Richter and many others. Now, we bring you what “a team of scientists and sound therapists” claim is “the most relaxing song ever,” as Electronic Beats informs us. You can hear the track, “Weightless”—by Manchester band Marconi Union and Lyz Cooper, founder of the British Academy of Sound Therapy—above.

The song’s relaxing properties supposedly work “by using specific rhythms, tones, frequencies and intervals to relax the listener,” writes ShortList. I’ve had it on repeat for an hour and will testify to its efficacy. So can 40 women who “found it to be more effective at helping them relax than songs by Enya, Mozart and Coldplay.” In this experiment and others, says UK stress specialist Dr. David Lewis, “Brain imaging studies have shown that music works at a very deep level within the brain, stimulating not only those regions responsible for processing sound but also ones associated with emotions.”

Emotions—fear, rage, and disgust—are running wild nationwide. Justifiable or not, they can wreak havoc on our mental and physical health if we can’t find ways to relax. “Weightless,” reports The Telegraph, “induced a 65 per cent reduction in overall anxiety and brought [study participants] to a level 35 per cent lower than their usual resting rates.” That’s no small change in attitude, but if you find this atmospheric track doesn’t do it for you, maybe try out some other tunes from the research team’s top 10 list of most relaxing (hear them all in the playlist above):

Marconi Union and Lyz Cooper – Weightless

Airstream – Electra

DJ Shah – Mellomaniac (Chill Out Mix)

Enya – Watermark

Coldplay – Strawberry Swing

Barcelona – Please Don’t Go

All Saints – Pure Shores

AdelevSomeone Like You

Mozart – Canzonetta Sull’aria

Cafe Del Mar – We Can Fly

And then, again, there’s Moby’s four hours of ambient sounds, Max Richter’s eight-hour Sleep, the work of German ambient composer Gas, and hundreds of other supremely relaxing pieces of music to bring your stress levels down to manageable. Maybe keep some relaxing music on hand for extra-stressful moments, and as always, don’t forget to breathe.

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Josh Jones is a writer and musician based in Durham, NC. Follow him at @jdmagness

by Josh Jones | Permalink | Make a Comment ( 12 ) |

The Science of Willpower: 15 Tips for Making Your New Year’s Resolutions Last from Dr. Kelly McGonigal

Stephen King Explains the Key to His Creativity: Not Losing the Dream-State Thinking All Children Are Born With

Nietzsche’s 10 Rules for Writing with Style (1882)

Introduction to Psychology: A Free Course from Yale University

Tim Robbins’ Improv Classes Transform Prisoners’ Lives & Lower Recidivism Rates

The Psychology That Leads People to Vote for Extremists & Autocrats: The Theory of Cognitive Closure

Zen Master Alan Watts Explains What Made Carl Jung Such an Influential Thinker

Hear “Weightless,” the Most Relaxing Song Ever Made, According to Researchers (You’ll Need It Today)

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