The Science of Willpower What do mindfulness and compassion have to do with willpower?

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1 The Science of Willpower What do mindfulness and compassion have to do with willpower? Kelly McGonigal, PhD Stanford University kellymcgonigal.com/faces Today s Agenda 1. What is willpower? 2. Mindfulness & willpower 3. Compassion & willpower What has challenged your willpower today?? 1

2 A competition between selves (Rangel 2009) What is willpower? I won t power I will power I Want Power I Won t Power I Will Power I want power Willpower is the ability to choose what matters most, even when it s difficult or some part of you wants to choose differently. 2

Two instincts that compete The Pause and Plan

perception of internal conflict, not external

especially PFC Slows you down: decreased heart

autonomic nervous system; increased heart rate

prevent automatic action VAGUS NERVE Activation of

3 Two instincts that compete The Pause and Plan Response Physiology of Willpower Starts with the perception of internal conflict, not external threat Mobilization of energy to the brain, especially PFC Slows you down: decreased heart rate, blood pressure; slower breathing Balanced autonomic nervous system; increased heart rate variability To increase self-reflection and prevent automatic action VAGUS NERVE Activation of vagus nerve balances focus with calm; allows you to pause, plan, remember big picture. 3

Breathing/Heart Rate Synchronization & HRV (Segerstrom

Synchronized (calm/focused) HRV Biofeedback

2009) High food cravers randomized to HRV biofeedback

For biofeedback, decrease in food cravings related to a

4 Breathing/Heart Rate Synchronization & HRV (Segerstrom & Solberg Nes 2007) Desynchronized (stress) Synchronized (calm/focused) HRV Biofeedback (Ingjaldsson, Laberg, & Thayer 2003) (Geisler & Kubiak 2009) High food cravers randomized to HRV biofeedback or control group. For biofeedback, decrease in food cravings related to a lack of control, preoccupation with food, and guilt. (Erblich, Bovbjerg. & Sloan 2011) (Daly, Delaney, & Harmon 2008) (Meule et al. 2012) Do it yourself biofeedback: Slow the breath The Pause and Plan Response (Song & Lehrer 2003) 4

Fight-or-Flight VS Pause-and Plan Physiology of willpower =

Physiology of Compassion Participants who viewed

Higher vagal tone while viewing photos (controlling for

POV The muscle model of willpower 71 adults (38 female) asked

5 Fight-or-Flight VS Pause-and Plan Physiology of willpower = Social engagement system VAGUS NERVE The physiology of stress is incompatible with self-control. Feeling connected to, cared for, and caring toward. Physiology of Compassion Participants who viewed compassion-inducing photos show higher levels of vagal tone. Higher vagal tone while viewing photos (controlling for baseline) positively related to self-reports of felt compassion. (Oveis, Horberg, & Keltner, 2009) Choosing a compassionate POV The muscle model of willpower 71 adults (38 female) asked to think about a time they were hurt/rejected/wronged. Typically decreases vagal tone/hrv. Some instructed to take a compassionate POV, e.g. recognizing common humanity of offender. Led to greater empathy, forgiveness, benefit-finding, gratitude, and vagal tone/ HRV. (vanoyen Witvliet et al. 2010) 5

Roy Baumeister The Muscle Model of Self-Control All acts of self-control

This resource is limited and can be exhausted through use.

Over 100 published experiments. Two Ways to Train: 1.

Brain training (general) Workout Your Willpower with a Mindful Commitment

power) or not do/delay (I won t power) each day, that relates to your

Establish comfortable, alert posture, eyes open or closed. 2.

6 Roy Baumeister The Muscle Model of Self-Control All acts of self-control -- I will and I won t -- draw on one resource. This resource is limited and can be exhausted through use. Like a muscle, this strength can be trained. Over 100 published experiments. Two Ways to Train: 1. Mindful commitments (specific to goal/challenge) 2. Brain training (general) Workout Your Willpower with a Mindful Commitment Exercise your self-control muscle by choosing one thing to do (I will power) or not do/delay (I won t power) each day, that relates to your greatest goal/ challenge (I want power).? Brain Training: Breath Focus 1. Establish comfortable, alert posture, eyes open or closed. 2. Acknowledge intention of practice: to train focus by noticing mind-wandering. 3. Bring focus to the breath (counting breath cycles, or focusing on sensations of breathing); when mind wanders, come back to breath. 4. Start with 5 minutes, work toward Acknowledge success of practice no matter how much your mind wandered! (Hasenkamp & Barsalou 2012) 6

Increased brain volume & connectedness of frontal

47 smokers who wanted to quit Learned basic principles

Reduced activity in craving-related areas of the brain.

7 Increased brain volume & connectedness of frontal regions Can mindfulness strengthen self-control? 47 smokers who wanted to quit Learned basic principles of mindful attention. (Luders et al. 2009, 2011, 2012) (Westbrook et al. 2011) Results Mindfulness reduced cravings & distress. Reduced activity in craving-related areas of the brain. Disrupted functional connectivity of the brain s "craving network. (Westbrook et al. 2011) What is mindfulness? The what-the-hell effect Intention Attention to present moment Attitude of attention (Shapiro et al. 2008) 7

This is your brain on shame: (Heatherton & Wagner 2011) (Heatherton & Wagner 2011) The Doughnut Study A

Mindfulness of stress/suffering. (What are you feeling?) 2. Common humanity.

) (Adams & Leary 2007) Self-Compassion Increases Self- Improvement Motivation (4 Studies) Compassion for your

Writing about a personal weakness from a selfcompassionate (vs self-esteem boosting) POV increased a growth (vs

Writing about an action participants felt guilty about from a self-compassionate (vs self-esteem boosting) POV

8 This is your brain on shame: (Heatherton & Wagner 2011) (Heatherton & Wagner 2011) The Doughnut Study A Self-Compassionate POV: Wom Women who received selfcompassion message ate 28 grams of candy (vs. 70 grams). 1. Mindfulness of stress/suffering. (What are you feeling?) 2. Common humanity. (How is this stress/ setback universal?) 3. Self-mentoring. (What would you say to someone you care about?) (Adams & Leary 2007) Self-Compassion Increases Self- Improvement Motivation (4 Studies) Compassion for your future self 1. Writing about a personal weakness from a selfcompassionate (vs self-esteem boosting) POV increased a growth (vs fixed) mindset about weakness. 2. Writing about an action participants felt guilty about from a self-compassionate (vs self-esteem boosting) POV led to greater motivation to make amends. 3. A brief self-compassion message following an induced failure experience increased effort/time to improve on test. 4. Writing about a personal weakness from a selfcompassionate (vs self-esteem boosting) POV increased desire to interact with someone who has overcome a similar weakness. (Brienes & Chen 2012) 8

2011) Connect to your future self Letter

9 (Ersner-Hershfield et al 2010) (Grogan et al. 2011) Connect to your future self Letter of gratitude to present self from future self. Letter of encouragement/wisdom to present self from future self. What do mindfulness and compassion have to do with willpower? Letter of commitment to future self. Thank you! kellymcgonigal.com/ kellymcgonigal 9

The Science of Willpower

The Science of Willpower Kelly McGonigal, PhD Stanford University Welcome to Willpower 101 Which is a true statement? How much sleep did you get last night? a) Willpower is a limited resource that gets