24 Tips To Increase Motivation and Self-Control

A Book Review of “How Self-Control Works, Why It Matters, and What You Can Do to Get More of It” by Kelly McGonigal

The book is written by psychologist Kelly McGonigal, based on a course he taught at Standford on the science of willpower. He divides willpower into 3 factors. The first being “I will”, the second “I won’t”, and the third “I want”. They are sort of like distinct personalities, and they can conflict. The book starts by exploring what exactly is willpower. What is it for, and most importantly, why does everyone suck at it?

I was somewhat afraid this would be a poorly written self-help book, but my trust in the good reviews, plus his credentials, was justified. First of all, the book is very evidence-based. The concepts and advice presented aren’t just speculations from the author but are based on scientific studies, many of which are described in each chapter before presenting the idea.

Second, the book is incredibly well written. It flows very well, it’s incredibly organized and has very helpful summaries. Best of all, each chapter has a “challenge” so that you can implement the lessons of the chapter and put them into practice. I think this would be incredibly helpful for someone that is starting out on a “self-improvement journey” and prevent this from just being intellectual material that is consumed but never applied.

Here are the biggest takeaways from the book:

• Use meditation to improve awareness and attention.
• Be well-rested and relaxed to improve willpower.
• You can train willpower by exercising it frequently.
• Don’t make willpower failures dictate your moral worth.
• Don’t delay tasks for a future self. That future self is you.
• Remind yourself of who is the “real” you, and which part of you do you want to succeed, the impulsive self or the long-term self?
• We chase satisfaction from dopamine, but they rarely deliver happiness. Be aware of marketing tricks that induce a desire.
• Reward yourself by linking productive tasks with something pleasurable.
• Be mindful when you indulge. Is it really worth it? Did it make you happier?
• Don’t be too hard on yourself. It generally leads to guilt, followed by giving up. Be compassionate with yourself.
• Don’t delay tasks for a future self. That future self is you.
• Don’t justify a vice because of something else virtuous (halo effect)
• We chase satisfaction from dopamine, but they rarely deliver happiness. Be aware of marketing tricks that induce a desire.
• Reward yourself by linking productive tasks with something pleasurable.
• Be mindful when you indulge. Is it really worth it? Did it make you happier?
• Don’t be too hard on yourself. It generally leads to guilt, followed by giving up. Be compassionate with yourself.
• Minimize non-essential stress and anxiety, for example, news or social media
• Relieve stress by exercising, playing sports, praying, attending a religious service, reading, listening to music, socializing, getting a massage, walking, meditating, doing yoga, or doing a creative task.
• Predict how you will fail, and try to become with a plan of how to prevent it before it happens.
• Be aware that there is a continuity between now and the future. Don’t continuously live in the present and ignore the consequences of your behavior.
• Wait 10 minutes before indulging in any temptation.
• Be careful to not copy other people’s negative behaviors
• Use social support and share your achievements with friends and family
• Don’t suppress thoughts and cravings. They backfire. Rather, don’t act on the craving but accept the feeling and let it pass.

There is no magical trick, but from experience, many of those things do indeed make a significant difference. And bit by bit, you can have more willpower and have a better life.

The book is worth reading, even if you read a summary. It’s not only the practical insights that matter, but going through the whole logical process and scientific experiments will strengthen the point and make it more convincing.

A lot of it I already knew, but I still found the book enjoyable, and I think it’s a great resource, especially for beginners in this topic. If you are frustrated with your lack of willpower and want to improve it, and especially if you aren’t well reversed in psychology, definitely read this book, and it will help you!

Thanks for reading. If you like non-fiction book reviews, feel free to follow me on Medium or subscribe to my Substack.

I also have a philosophy podcast. If you want to check it out look for Anagoge Podcast.

Tiago V.F.