Willpower

I recently read an excellent book titled The Willpower Instinct by Kelly McGonigal , and just had to share! I believe this topic is of great value to us as dancers as we constantly seek higher heights of skill and deeper levels of artistry. You can of course read the book, but I have summarized it here for the benefit of those of you who need to devote your precious time to pursuits OTHER than reading every book on the neuro-science of our brains!  Here are the bullet points:

1. Willpower comes in three respects

   • I WILL    (do the uncomfortable now to reap rewards later)

   • I WON’T  (resisting/delaying gratification)

   • I WANT  (remembering long-term goals when you most need to, having a strong reason and a clear “why” for what we do)

2. Our willpower “instinct” can also be called the PAUSE-AND-PLAN response. It’s what sets us apart from animals, and engages the part of our brain that can think beyond the here and now and plan ahead. This is in contrast to our animal instincts (hunger, thirst, safety, etc) which stimulate us to react quickly to the “now”. 

3. “Don’t let past good behavior be an excuse for present bad behavior.” We must watch out for sabotaging our goals by rewarding ourselves with things that set us back. Find “rewards” that are helpful! For example, if you have been successful in consistently waking up on time for 5 days in a row,  don’t sleep in until noon to reward yourself! Maybe head out early to a cafe for a special tea or coffee, or order a new essential oil as a morning “pick-me-up”. 

Some interventions to increase your willpower:

1. Eat healthy, low glycemic foods 

2. Meditate (prayer is a form of meditation, too!)

3. Exercise regularly

4. Prioritize quality sleep each night

5. Spend time with someone who has strong willpower!

Remember, “willpower” is a quality that can be gradually strengthened through small, persistent successes in delaying gratification for a higher goal. Start with small things, and rejoice in every victory. 

Reference:

Mcgonigal, K. (2013). The willpower instinct : how self-control works, why it matters, and what you can do to get more of it. Avery.