The Science of Willpower Kelly McGonigal, PhD Stanford University

1. The Science of Willpower Kelly McGonigal, PhD Stanford University

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5. “I won’t” power “I will” power

6. Want power

7. How can we be the best version of ourselves?

8. How can we be the best version of ourselves? • The biology of willpower • The muscle model of willpower • Honoring your future self • Strength in others • Self-compassion

10. The Fight-or-Flight Response

12. The Pause and Plan Response

13. (Segerstrom & Solberg Nes 2007)

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

15. (Ingjaldsson, Laberg, &Thayer 2003)

16. Sleep (Yoo, Gujar, Hu, Jolesz, & Walker 2007)

19. Blood sugar manipulation. (Page 2011)

20. (Page 2011)

21. The Biology of Being Good

22. The “muscle model” of willpower

24. (Ersner-Hershfield et al 2010)

25. (Grogan et al. 2011)

26. (Fox & Bailenson 2009)

27. Honor Your Future Self

28. (Christakis & Fowler 2007)

29. The Social Brain

30. The Social Brain

31. Who is your willpower role model? Who do you want to be a role model for?

32. A torture test (Bowen &Marlatt 2009)

33. (Westbrook et al. 2011)

36. Shame vs. self-compassion

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

38. How can we be the best version of ourselves?

39. Be a willpower scientist.

40. Get to know all your “selves.”

41. Remember common humanity.

42. Thank you!