How to Increase Your Willpower & Tenacity | Huberman Lab Podcast

Key Takeaways:

Knowing about the autonomic nervous system, sleep, and how to deal with stress makes you more determined and determined to succeed (Segment 03).
Baumeister's work on glucose connects willpower to a physiological resource, which has caused some scholars to disagree (Segment 05).
Being persistent, learning, and feeling good about yourself are all affected by the anterior mid-singulate cortex (Segment 07).
Self-control is controlled by the anterior mid-singulate cortex, which controls decision-making and resource distribution (Segment 09).
Doing hard physical activity strengthens the anterior mid-singulate cortex, which makes you more determined to keep going (Segment 11).
Do "micro-stimulations," take on tasks, and learn how to be persistent and determined (Segment 13).
Focus on autonomic health and "micro-sucks" for growth as you look at determination and willpower (Segment 15).

Summary:

This episode will explore the field of neuroscience and psychology, focusing on studies conducted by Dr. Andrew Huberman. The discussion will go into the fundamental aspects of willpower and tenacity, highlighting their distinctions from motivation. Additionally, strategies for enhancing one's levels of willpower and tenacity will be examined. The speaker intends to explore the concept of willpower as a finite resource, the contentious theory of "ego depletion" about willpower, and the influence of beliefs on our perseverance and strength of will. Subsequently, the author will go into an examination of the neurobiological underpinnings of volitional control within the cerebral and somatic domains, elucidating the interconnections between perseverance and volitional control with regard to sleep, stress, concentration, and maybe, longevity. Subsequently, the individual presents a set of scientifically validated methodologies and procedures aimed at enhancing one's perseverance and self-control.

1. 00:03:49 Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation

In a podcast, Dr. Andrew Huberman discusses the importance of enhancing tenacity and willpower, highlighting a crucial neurological mechanism responsible for cultivating these qualities. The brain region in issue functions as a pivotal hub, supporting the integration of numerous neuronal circuits that are crucial for the expression of perseverance and volition. Acquiring a thorough understanding of this specific facility, along with an awareness of the psychological dimensions of self-control, could enable the tailoring of strategies designed to augment these attributes to align with individual circumstances. The differentiation between tenacity, willpower, and habit execution lies in their active intervention in default brain processes, as well as their exertion of effort and energy in the pursuit or avoidance of certain habits or thoughts. The level of effort needed can be substantial, particularly when faced with resistance from either internal or external factors. In order to enhance comprehension, it can be noted that tenacity and willpower are on one end of the spectrum, while apathy and despair are positioned on the opposing end. Motivation serves as the primary catalyst that facilitates advancement along this continuum. The main aim of this discussion is to provide insightful viewpoints on enhancing resilience and tenacity by stimulating a certain neurological circuit [1].

Figure 1. Effects of depression on Brain [1].

References

1. Ablow, J., A cry in the dark: Depressed mothers show reduced neural activation to their own infant's cry. Social cognitive and affective neuroscience, 2011. 7: p. 125-34.

2. 00:10:40 Ego Depletion & Willpower as a Limited Resource; Controversy

Numerous research on the topic of willpower has been carried out in laboratory environments, examining the variables that either enhance or diminish our ability to exercise willpower. Some scholars believe that willpower is a limited resource, similar to gasoline in a car. Our theory, known as ego depletion, suggests that every decision we make or willpower act we through depletes our inner reserve. Nonetheless, there has been discussion on the notion that willpower is a finite resource. Some studies, such as that done by Roy Baumeister, support the idea of ego depletion. Nonetheless, a number of scientists, like Carol D from Stanford School of Medicine, have contested these findings. To properly handle this topic, it is imperative to understand both sides of the argument. It is crucial to see willpower as a limited resource, even if one ultimately rejects it. The controversy surrounding it helps us to better comprehend divergent perspectives on tenacity and willpower. Now let us look at the evidence supporting the theory that willpower is a limited resource. Using self-control to withstand cravings and motivate oneself to finish tasks even when lacking inspiration are two common applications of willpower. People struggle with willpower for a variety of reasons, and the advice to "just do it" is frequently insufficient. This is where the discussion of the mechanisms underpinning willpower and strategies for enhancing it becomes relevant. The proverb "just do it" offers advantages, although it may not always be effective. Sometimes the willpower of the strongest people in the world is not enough. We will discuss more about alternative tools and strategies later in this session, but they are useful in these circumstances. Regardless of how you feel about the principle of finite resources, developing your ability to use them wisely requires that you understand the nuances of tenacity and willpower.

3. 00:19:14 Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress

The section provides an explanation of the importance of understanding willpower and perseverance, as well as introducing the concept of modulators as a method to enhance these qualities. This remark highlights the importance of the autonomic nervous system in regulating our ability to demonstrate self-control and persistence. The sympathetic nervous system plays a role in promoting increased alertness and activation, while the parasympathetic nervous system supports relaxation and calmness. The interaction between these systems exerts influence on our degrees of self-control. The impact of sleep quality and stress management on an individual's ability to demonstrate willpower and tenacity is significant. This study suggests that the utilization of the hubmanlab.com website can be a beneficial tool in improving the quality of sleep and effectively managing stress. Furthermore, this highlights the importance of the neural circuits present in the autonomic nervous system about our capacity for exerting self-control and maintaining determination. The augmentation of these characteristics requires the examination of autonomic well-being and performance. In summary, the paper emphasizes the importance of understanding the role of the autonomic nervous system in the context of willpower and perseverance. Furthermore, it highlights the significance of sleep and stress management as essential elements that could potentially augment these attributes. The website hubmanlab.com is dedicated to the dissemination of knowledge pertaining to the enhancement of autonomic health, with the ultimate goal of bolstering an individual's resolve and perseverance [2].

Figure 2. The effect of Stress on brain activation [2].

References

2. Chan, P.-Y.S., et al., The effect of anxiety on brain activation patterns in response to inspiratory occlusions: an fMRI study. Scientific Reports, 2019. 9(1): p. 15045.

4. 00:28:58 Willpower as a Limited Resource (Theory)

The podcast provides an analysis of the experiments conducted by Baumeister et al., aiming to explore the notion of willpower as a finite resource. In the conducted study, participants were instructed to exhibit self-control by refraining from consuming cookies, which were characterized as highly tempting, or radishes, which were significantly less challenging to resist. Following that, the participants were tasked with engaging in a cognitively demanding challenge, unaware that it had been deliberately designed to be unsolvable. The study's findings indicated that individuals who were directed to reject the more challenging temptation, specifically cookies, exhibited a reduced duration of perseverance on the puzzle task compared to those who chose to deny the comparatively easier temptation of radishes. The aforementioned discovery resulted in the development of the concept that self-control is a finite resource, although the precise characteristics of this resource were not well delineated. The concept that the application of volition necessitates both physiological and cognitive exertion is consistent with the commonly accepted view. The podcast places significant importance on the subjective comprehension of the difficulties associated with willpower and endurance, which can impose cognitive strain and need mental resources. This finding underscores the notion that although it is possible to enhance our self-regulation abilities, there appears to be a restricted capacity for this cognitive faculty, thereby bolstering the proposition that willpower is a finite resource [3].

References

3. Kalakoski, V., et al., Effects of a cognitive ergonomics workplace intervention (CogErg) on cognitive strain and well-being: a cluster-randomized controlled trial. A study protocol. BMC Psychology, 2020. 8(1): p. 1.

5. 00:35:36 Willpower & Glucose, Brain Energetics

Baumeister et al. conducted an investigation into the notion of willpower as a limited resource, examining its association with the availability of glucose in the brain. Dr. Andrew Huberman subsequently reviewed this research. In the performed trials, participants were instructed to exercise self-control by abstaining from choosing desirable items such as cookies or radishes before engaging in challenging tasks. The findings of the study indicate that participants who showed resistance toward the more tempting choices had a decline in both their levels of self-control and perseverance when undertaking subsequent activities. Baumeister et al. subsequently conducted a series of experiments wherein participants were given glucose beverages as an intervention between doing cognitively demanding tasks. The results of the study suggest that maintaining or increasing glucose levels in the brain may help to restore resolve and perseverance, therefore supporting the idea that willpower is linked to a physiological resource. However, a scenario characterized by disagreement arose when other researchers attempted to replicate comparable results and expressed skepticism over the interpretation of the data. The central focus of the discourse centered on the degree to which the presence of glucose could adequately explain the concept of willpower as a limited resource. The crux of the disagreement revolved around the interpretation of the Baumeister study, whereby specific scholars challenged the idea that the presence of glucose is the sole physiological basis for the limited capacity of self-control [4].

Figure 3. Neurofunctional and behavioral measures associated with fMRI-neurofeedback learning in adolescents [4].

References

4. Lam, S.-L., et al., Neurofunctional and behavioral measures associated with fMRI-neurofeedback learning in adolescents with Attention-Deficit/Hyperactivity Disorder. NeuroImage: Clinical, 2020. 27: p. 102291.

6. 00:42:44 Beliefs about Willpower & Glucose; Multiple Challenges

A study conducted in 2013, under the leadership of Dr. Carol D at Stanford University, examined the notion of willpower as a finite resource that may be influenced by the presence of glucose within the brain. The research entailed the inclusion of participants who were directed to partake in demanding tasks, aiming to examine the hypothesis that self-control reduces as these activities accumulate, and that glucose can serve as a means of restoring it. The results of the inquiry were captivating. During the intertask interval, the participants were administered either a beverage containing a high concentration of glucose or a beverage containing an artificial sweetener. The findings of the study indicated that the consumption of glucose had a positive impact on performance during future demanding tasks. However, the degree of improvement varied based on an individual's beliefs about self-control and the significance of glucose as a constraining factor. Individuals who subscribed to the notion that self-control is a finite resource that may be impacted by glucose levels demonstrated improved performance when supplied with glucose. Nevertheless, individuals who exhibited unwavering self-control did not encounter comparable advantages from glucose. The results of this study presented a challenge to the dominant belief that willpower is a finite resource, as the impression of its limitations appeared to have a significant impact. Additionally, the research findings suggest that the impact of glucose on an individual's capacity to exert self-control may be contingent upon the regulation of individual perspectives. Despite the ongoing and contentious discourse, both perspectives, one emphasizing the concept of limited agency and the influence of glucose, and the other advocating for unlimited agency, offer a range of approaches and frameworks to enhance perseverance and self-control. These tactics have the potential to be efficacious irrespective of an individual's connection with a certain worldview. Additionally, Balmeister et al. (year) undertook a subsequent investigation in which they reevaluated their previous study and carried out a series of experiments with an increased number of obstacles. The study revealed that when individuals were presented with a series of demanding activities consecutively, the presence of glucose was actually associated with the preservation of their self-control and perseverance. According to the authors' assertions, the presence of glucose in the brain provides a beneficial effect on sustaining perseverance and determination in real-life scenarios characterized by multiple obstacles [5].

Figure 4. Differing Spontaneous Brain Activity in Healthy Adults [5].

References

5. Liu, C.-H., et al., Differing Spontaneous Brain Activity in Healthy Adults with Two Different Body Constitutions: A Resting-State Functional Magnetic Resonance Imaging Study. 2019. 8(7): p. 951.

7. 00:54:01 Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers

The subsequent conversation is around the cognitive foundations of persistence and determination, suggesting that these qualities originate from a specific group of brain regions, namely the anterior mid-singulate cortex. The brain region stated above seems to have a significant impact on the development of emotions associated with persistence and resolve, regardless of the challenges faced or the need to either participate in or abstain from particular tasks. This perspective offers reassurance by suggesting that tenacity and willpower are not finite resources, but rather inherent skills within our cognitive processes that may be enhanced through specific methodologies. The cognitive activity in question is significantly influenced by the crucial role played by the anterior mid-singulate cortex, which is situated in the frontal lobes and positioned posterior to the frontal bone. There is a wealth of research that supports the significant function it plays in promoting tenacity and determination [6].

Increase in activity: Brain imaging studies have demonstrated that there is a notable increase in activity within this specific region when individuals engage in more demanding cognitive tasks as opposed to those that are relatively easier.

Academic performance: The academic performance of people is positively correlated with increased resting-state connectivity in the anterior mid-singulate cortex, as observed in high-achieving individuals when compared to their lower-achieving counterparts.

Lesion studies: Lesion studies have revealed that individuals who have injuries impacting this particular region frequently exhibit heightened apathy, sadness, and diminished motivation.

Learning plasticity: The phenomenon of learning plasticity encompasses the reported alterations in the volume or size of the anterior mid-singulate cortex, which have been found to occur in response to the process of learning. These findings support the notion that the anterior mid-singulate cortex plays a role in acquiring new skills.

Weight management: Individuals who have achieved success in their dietary efforts exhibit increased neural activity in a specific region of the brain, particularly when faced with the task of rejecting highly appealing food items.

Learned Helplessness: Individuals who hold the belief that their activities will not exert any influence on the consequences they encounter characterize the phenomenon of acquired helplessness. Notably, those exhibiting taught helplessness exhibit less brain activity within this specific region.

Superagers: Superagers, a term used to describe persons who exhibit remarkable cognitive ability as they progress in age, have been found to possess a higher volume of the anterior mid-singulate cortex in comparison to individuals of the same age group.

Figure 5. The Impact of Anorexia Nervosa and the Basis for Non-Pharmacological Interventions [6].

References

6. Clemente-Suárez, V.J., et al., The Impact of Anorexia Nervosa and the Basis for Non-Pharmacological Interventions. 2023. 15(11): p. 2594.

8. 01:07:15 Anterior Midcingulate Cortex & Brain/Body Communication

In order to have an understanding of the notions of tenacity and willpower, it is crucial to recognize two essential elements: the unyielding determination to succeed ("I unequivocally will") and the steadfast unwillingness to surrender ("I unequivocally won't"). The aforementioned demonstrations of willpower serve as illustrations of a proactive intention to participate in a specific endeavor or abstain from engaging in unpleasant behaviors. The anterior mid-singulate cortex, which is a discrete region of the brain, plays a crucial role in the regulation of perseverance and self-control. The operational dynamics of this particular region do not adhere to a binary framework but instead operate on a continuous spectrum, facilitating varying levels of engagement with one's volitional capacity. Moreover, due to the complex intricacies of life circumstances and objectives, it is crucial for the anterior mid-singulate cortex to possess the ability to acquire contextual information in order to effectively govern determination and volition. The brain region under consideration forms connections with autonomic regions, regulating essential activities including heart rate, breathing, and the immune system, thereby exerting a substantial impact on the overall physiological condition of the organism. Moreover, it enhances the facilitation of communication with the endocrine system, exerting a regulatory influence on the modulation of hormone levels. Additionally, there exists a neural connection between the anterior mid-singulate cortex and premotor regions, which play a crucial role in coordinating and inhibiting behavioral patterns. This connectivity also extends to the brain's reward circuits, hence influencing the regulation of dopamine release. The complex neural connectivity identified in this study aligns with empirical findings that link this specific brain region to several disorders, including sadness, anxiety, enhanced cognitive abilities, and anorexia nervosa [7].

Figure 6. The Anterior Cingulate Gyrus and Social Cognition [7].

References

7. Apps, Matthew A.J., Matthew F.S. Rushworth, and Steve W.C. Chang, The Anterior Cingulate Gyrus, and Social Cognition: Tracking the Motivation of Others. Neuron, 2016. 90(4): p. 692-707.

9. 01:14:54 Allostasis, Anterior Midcingulate Cortex Function

Dr. Lisa Feldman Barrett, a highly regarded academic in the domain of emotion and affect, has made noteworthy contributions by highlighting the significance of the anterior mid-singulate cortex as a pivotal brain region linked to the faculties of perseverance and self-control. The specific brain region under consideration is responsible for regulating our ability to engage in and suppress behaviors, hence impacting our experience of being fully dedicated or entirely unwilling. Dr. Joe Parvizi conducted a study investigating the impact of electrical stimulation on the cingulate gyrus in humans, with a specific focus on the anterior mid-cingulate cortex. The results of this study unveiled that the aforementioned stimulation evoked a distinct sensation in individuals. The individuals reported feeling a sense of pressure, indicating the presence of an upcoming challenge that required them to mobilize their resources and exhibit resistance. This suggests that the anterior mid-cingulate cortex has a role in generating the perception of determination and volition. The brain region being examined, which demonstrates connections to several locations, can be regarded as an allostatic regulator. The allocation of resources to various brain and body functions is heavily influenced by this factor, which is dependent upon motivating objectives and the impediments encountered. The aforementioned hypothesis aligns with the concept that the anterior mid-singulate cortex plays a role in regulating the allocation of energy resources among various brain regions. This regulation facilitates the adaptable nature of perseverance and self-control, enabling individuals to respond effectively to diverse environmental conditions [8].

Figure 7. The role of the midcingulate cortex in monitoring others' decisions [8].

References

8. Apps, M., P. Lockwood, and J. Balsters, The role of the midcingulate cortex in monitoring others' decisions. 2013. 7.

10. 01:25:19 Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity

The involvement of the anterior mid-cingulate cortex extends beyond passive energy allocation since it actively engages in processing information from both the brain and body. This tendency becomes particularly evident when individuals are engaged in demanding tasks that require the exercise of perseverance and resilience. Based on empirical study, it has been observed that the anterior mid-cingulate cortex exhibits heightened levels of activation in response to challenging situations and during the execution of tasks that require substantial mental effort. This observation is consistent with the notion that the aforementioned region of the brain plays a vital role in the cultivation of perseverance and resolve. The aforementioned brain region serves as a prominent center for activation and possesses the capacity for exercise, hence augmenting our cognitive capabilities in tackling challenging tasks and exhibiting self-regulation in the presence of alluring behaviors. Furthermore, it is crucial to emphasize that the anterior mid-cingulate cortex exhibits a notable accumulation of chemicals that are closely linked to synaptic plasticity. This observation suggests that the specific brain region in question possesses inherent capacities for both development and flexibility. The potential to enhance perseverance and self-control in several aspects of life through focused interventions that promote the growth of this particular brain region offers a promising pathway for personal advancement and self-regulation [9].

Figure 8. Neuroplasticity includes ideas about "upward" and "downward" movement in addition to the obvious idea of how the brain moves [10].

References

9. Majdandžić, J., et al., The Human Factor: Behavioral and Neural Correlates of Humanized Perception in Moral Decision Making. PloS one, 2012. 7: p. e47698.

10. Diniz, C.R.A.F. and A.P. Crestani, The times they are a-changin’: a proposal on how brain flexibility goes beyond the obvious to include the concepts of “upward” and “downward” to neuroplasticity. Molecular Psychiatry, 2023. 28(3): p. 977-992.

11. 01:29:30 Tool: Novel Physical Exercise & Brain; Cognitive Exercise

The anterior mid-cingulate cortex is recognized for its substantial influence on the promotion of perseverance and determination within the neural framework. The enhancement in the efficacy of this particular website has been elucidated through scholarly inquiry, as evidenced by a study conducted by Colcombe et al. in 2006. The present investigation entailed the classification of a sample of individuals ranging in age from 60 to 79 years into two distinct groups. One group of participants participated in aerobic exercise, while the other group engaged in calisthenics and stretching activities. After adhering to a prescribed regimen that included three weekly sessions lasting one hour each, during which moderate-intensity aerobic exercise was performed, the individuals in the aforementioned group demonstrated the maintenance of, and even the possibility of an increase in, the size of their anterior midcingulate cortex. These participants encountered significant resistance, which posed challenges in terms of resource allocation and sustaining motivation for conducting these sessions. The underlying premise is that active participation in demanding tasks that counteract instinctive urges or behaviors is crucial for fostering resilience and self-regulation in several domains. The focus should not solely be on enhancing present levels of comfort, but rather on integrating intellectually or physically challenging tasks that effectively activate the anterior mid-cingulate cortex, hence enhancing perseverance and determination [11].

Figure 9. BOLD activation for the group during the pre-exercise [12].

References

11. Smith, J.C., et al., Semantic memory functional MRI and cognitive function after exercise intervention in mild cognitive impairment. J Alzheimers Dis, 2013. 37(1): p. 197-215.

12. Macintosh, B., et al., Impact of a Single Bout of Aerobic Exercise on Regional Brain Perfusion and Activation Responses in Healthy Young Adults. PloS one, 2014. 9: p. e85163

12. 01:43:43 Tool: “Micro-sucks”, Increase Tenacity/Willpower

To enhance and fortify one's perseverance and determination, it is crucial to actively engage in pursuits that offer obstacles and challenges, particularly when there is a temptation to avoid such difficulties. The significance of the activation of the anterior mid-cingulate cortex, a brain region associated with traits like perseverance and determination, is of utmost importance within this particular situation. There is no compulsion to engage in these difficulties during the entirety of the day; nonetheless, incorporating what Dr. Huberman describes as "micro-sucks" may result in notable effectiveness. These occupations possess inherent unattractiveness, yet they persist as both stable and viable options. As an illustration, the integration of an extra set at the culmination of one's workout regimen, the execution of a sequence of 100 jumping jacks following a run, or the extension of the time interval prior to the consumption of the initial meal by an additional 15 minutes, all have the potential to function as effective micro-interventions. The aim of this study is to activate the anterior mid-cingulate cortex by intentionally suppressing behavior that individuals would typically be prone to engage in. However, it is crucial to achieve a balanced equilibrium and avoid engaging in harmful extremes, since an excessive focus on developing resilience and drive can lead to dangerous behavior [11].

Figure 10. Altered Cingulate Cortex Functional Connectivity in Normal Aging and Mild Cognitive Impairment [13].

References

13. Cera, N., et al., Altered Cingulate Cortex Functional Connectivity in Normal Aging and Mild Cognitive Impairment. 2019. 13.

13. 01:50:58 Impossible Tasks, Super-Agers & Learning, Will to Live

The cultivation of perseverance and resolve necessitates active involvement in tasks and deliberate abstention from behaviors that are typically evaded. The phenomenon of tiny behaviors, commonly referred to as "micro-stimulations," which involve activities like executing a set of 100 jumping jacks following exercise or subjecting oneself to a cold shower, has been found to induce stimulation in the anterior mid-cingulate cortex. Neural activation is involved in enhancing an individual's perseverance and determination. Ensuring the preservation of equilibrium is of paramount significance in order to mitigate the onset of detrimental extremes, as an excessive concentration on a particular element might engender the development of perilous behaviors. The cultivation of these attributes hinges upon actively engaging with unsettled matters that lack a predefined conclusion. Superagers, a term used to describe individuals who are able to preserve their cognitive abilities in old age, place great importance on actively seeking out challenging situations and developing new talents. This process has the potential to positively impact the "will to live" and lifespan by promoting the development of the anterior mid-cingulate cortex during the course of an individual's life. The activation of this cerebral hub effectively boosts an individual's capacity to confront problems and exhibit self-regulation, bolstering their resilience and determination [14].

Figure 11. Surgical techniques and function outcome for cingulate gyrus glioma [14]

References

14. Gong, F., et al., Surgical techniques and function outcome for cingulate gyrus glioma, how we do it. 2022. 12.

14. 01:57:23 Tool: Rewards & Improving Tenacity/Willpower

Based on a comprehensive review of academic literature in the fields of psychology and neuroscience, a substantial body of data supports the claim that it is indeed possible to enhance one's capacity for perseverance and self-control. The present study seeks to go deeper into the aforementioned concept by investigating the manner in which stress release functions as an inherent mechanism of resilience, employing a pre-clinical animal model. The experience of skillfully managing stress and afterward reaching a state of relaxation might be understood as a self-reward mechanism that enhances an individual's resilience and determination. This study posits that intermittent self-reward, following the successful surmounting of obstacles, has the potential to augment our capacity to manage stressful circumstances in subsequent instances. The prioritizing of prizes that promote health is of utmost importance while refraining from implementing a reward system for insignificant accomplishments. The utilization of reinforcement can play a pivotal role in enhancing our levels of perseverance and self-control as we develop if it is executed in a secure and responsible manner [15].

Figure 12. Cracking the moody brain: The rewards of self-starvation [15].

References

15. Zink, C.F. and D.R. Weinberger, Cracking the moody brain: The rewards of self-starvation. Nature Medicine, 2010. 16(12): p. 1382-1383.

15. 02:01:07 Tenacity & Willpower Recap

The objective of this study is to examine the core characteristics of tenacity and willpower, investigating whether these traits are limited or replenishable resources, as well as their potential association with glucose as a cognitive energy source. This emphasizes the fundamental importance of autonomic systems, including sleep, nutrition, and emotional well-being, in enhancing essential cognitive abilities. The anterior cingulate cortex, located in the middle of the brain, plays a crucial role in the neural mechanisms underlying perseverance and self-control. Activation occurs when individuals engage in the suppression of specific activities, hence facilitating the long-term growth and reinforcement of these qualities. The article also emphasizes the significance of preserving mental and physical health, while introducing the notion of 'micro-sucks.' This notion pertains to the deliberate undertaking of duties that are commonly evaded, with the aim of enhancing one's perseverance and motivation. This methodology enables individuals to engage in self-exploration by effectively pinpointing areas in which they might further develop these attributes. This suggests that the improvement of these attributes has the potential to not only better our general state of being, but also potentially prolong our lifespan by strengthening our inherent instinct for survival [16].

References

16. Shi, Y. and S. Qu, Cognitive Ability and Self-Control’s Influence on High School Students’ Comprehensive Academic Performance. 2021. 12.

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How to Increase Your Willpower & Tenacity | Huberman Lab Podcast