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The Willpower Instinct, willpower rule, demonstrate - Coggle Diagram

- - - - less than 6 hour of sleep a night equal to sleep deprive
      - less than 6 hours of sleep a night => the brain are unable to recruit the systems of the brain to be better version of self
      - ability to remember who you are and what are the big goals depend on the ability of brain use energy well and sleep deprivation
      - small sleep intervention help people resist relapse to drug addiction because their brain have better fueled to remember goals to stay clean and sober
      - make brain a kind of willpower machine
        
        sleep make prefrontal cortex better able to regulate systems of the brain the direct towards temptation and immediate gratification
        
        meditation and physical exercise show that brain more efficient at using these self control systems and make these systems bigger and better connect to the regions that suppose to be controling
        
        low-glycemic, plant-based diet
        
        eating affect to the brain is able to be better version of seft or not. big spike in blood sugar level and big drop blood sugar level that really screws how to brain use energy.
- - - - noticing that you are guilt, feeling self doubt or self critical, angry of your self and acctually alow yourself to see that feeling
      - because big reason that people go from guilty to giving again is they want to get rid of that feeling
      - it's over whelming and they want to distract themselves from something that gonna get them into further trouble
    - - reason hard to find motivation, willpower is we start feel there's something uniquely broken with us, there's something about people wrong and weak
      - that mindset make it very difficult to tap back into motivation or strenghth
      - the matter is how you response afterward not the fact that it happened at all
- - - - people who think their future self is more different, like total stranger, they're actually likely feel good about betraying a colleague at work if it help them advance in their career
      - this is the real world finding not just an experiment
    - - people who feel closer to their future self actually have more assets, their home outright, money in the bank, retirement savings
    - - people who feel close to their future self also more likely to do things that don't have a payoff immediately, like flossing and exercising but that would be good to protect their future self
  - - - who you are, what you're doing, where you're living, what you care about
      - challenges in currently
    - - this is the exercise of just imagining yourself in the future
      - studies show that just imagining yourself grocery shoping in the future help people make better decisions in the present moment that's going to pay off in the future