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The Willpower Instinct
- How Self-Control Works, Why It Matters, and What You Can Do to Get More of It
- Narrated by: Walter Dixon
- Length: 8 hrs and 20 mins
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Publisher's summary
Based on Stanford University psychologist Kelly McGonigal's wildly popular course "The Science of Willpower", The Willpower Instinct is the first book to explain the science of self-control and how it can be harnessed to improve our health, happiness, and productivity.
Informed by the latest research and combining cutting-edge insights from psychology, economics, neuroscience, and medicine, The Willpower Instinct explains exactly what willpower is, how it works, and why it matters. For example, listeners will learn:
- Willpower is a mind-body response, not a virtue. It is a biological function that can be improved through mindfulness, exercise, nutrition, and sleep.
- Willpower is not an unlimited resource. Too much self-control can actually be bad for your health.
- Temptation and stress hijack the brain's systems of self-control, but the brain can be trained for greater willpower
- Guilt and shame over your setbacks lead to giving in again, but self-forgiveness and self-compassion boost self-control.
- Giving up control is sometimes the only way to gain self-control.
- Willpower failures are contagious - you can catch the desire to overspend or overeat from your friends - but you can also catch self-control from the right role models.
In the groundbreaking tradition of Getting Things Done, The Willpower Instinct combines life-changing prescriptive advice and complementary exercises to help listeners with goals ranging from losing weight to more patient parenting, less procrastination, better health, and greater productivity at work.
Critic reviews
"The Willpower Instinct is a new kind of self-help book. Using science to explain the why and strategies for the how, McGonigal has created a must-read for anyone who wants to change how they live in both small and big ways." (Book Page)
"Each chapter could stand on its own as something helpful, but taken as a whole, this book could be downright life-altering. If you are trying to lose weight, become more successful at work, rid yourself of toxic habits...heck, if you're HUMAN, you need to read this book." (Library Thing)
“This book has tremendous value for anyone interested in learning how to achieve their goals more effectively. McGonigal clearly breaks down a large body of relevant scientific research and its applications, and shows that awareness of the limits of willpower is crucial to our ability to exercise true self control.” (Jeffrey M. Schwartz, MD, co-author of You Are Not Your Brain and author of best-selling Brain Lock)
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Average customer ratingsReviews - Please select the tabs below to change the source of reviews.
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- Ben Chadez
- 03-09-20
Techniques that worked for me
Before I listened to the audiobook, I had watched the author's presentation on willpower through a Google Talk that was posted on YouTube. So I knew of the book long should. I took a lot of the information in that presentation to heart, and used it to help me cultivate a approach to eating that helped me lose over 110lbs over a three year period.
Then something changed. Along my journey -- motivated by my success and new information I learned about nutrition -- I wanted to get even better with my willpower. My mindset became more aggressive in what I was trying to accomplish, something more akin to a perfectionist. I wanted to mold myself into a "health nut," if you will. But what I didn't realize at the time is that in doing so, I was falling into several willpower traps. I started slowly gaining weight. A few months later, I hit a stressful part of life; without going into details, circumstances caused me to become much more exhausted. That's when things started to spiral. I was binge eating again, a habit I thought I had kicked years before. In total, I gained about 60 lbs back.
Needing to get my self control back --and fast -- I bought this book, knowing how helpful McGonigol's Google talk had been before. It was the best thing I could have done. Immediately I was reminded of the techniques that were working for me, and quickly made aware of the traps that I stepped into when I changed my routine. Virtually every chapter of this book is something I connected with. And it helped me plan and prioritize what I needed to do to right the ship. I'm happy to say I am back on track with my personal health journey.
I don't know if the advise here will work for everybody, but I will attest that they absolutely work for me. The material does seem to emphasize food habits over other temptations like smoking or social media addictions, but I think the ideas should translate easily enough. If you're on the fence, check out the aforementioned Google talk and see if it might apply to you.
For me, I loved this book so much, I bought a physical copy to study. These are concepts and techniques I don't just want to know, but want to master.
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32 people found this helpful
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- Elizabeth Tudhope
- 07-29-19
Narrator sounds like a robot
Kelly should have narrated this herself. The narrator sounds like a robot and it is distracting and takes away from the book's content.
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24 people found this helpful
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- Nats
- 11-22-20
WOW-Awesome! Play@.9X speed narration-It's perfect
ONE OF MY TOP FIVE FAVORITE AUDIBLE BOOKS FOR SURE...
Loved this-So much information, observations, anecdotes and actionable recommendations presented in a not-overly-scientific way and with some humor thrown in. For me, it was exactly what I needed to hear and feel so motivated and empowered with this new information. I listened in one day and will purchase the book for note taking and go through the chapters again. I agree the narrator sounded like a cold computer and spoke way to fast. I slowed it down to 0.9X and he sounded normal and quite easy to listen too. I wonder if they recorded a higher speed in error. Don't let that takeaway from a gem of a book like this.
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14 people found this helpful
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- Taran Collis
- 11-20-19
What’s up with the narrator?
I hope I can find another copy of this book with a different narrator who sounds human. I can’t listen to this for 8 hours. Bummer!
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13 people found this helpful
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- Maggie Hess
- 05-18-19
Most People Use the Opposite Method than Effective
I love this book. I noticed Kelly McGonigal a few years ago, noting just how normal she makes neuroscience, and how easy it is to understand it when she talks about it. Reading this book first on paper, and now returning to it with a good narrator, I started thinking of willpower as a muscle. In her usual manner, Kelly McGonigal pairs science with easy to understand examples. I love her idea that there is both "will power"; and "won't power"; and her facts about limits to both, and ways to exercise and build these muscles.
In my memory, success in willpower is quite counterintuitive for most. The best way to improve self control is to know how and why you lose your control, and furthermore, if you are kind with yourself in a change, you actually do better! I love the paradox in this!
In this book, Kelly McGonigal follows a course that she taught at Stanford, I think, on the subject of Willpower. So this is definitely applied science, in that she has had numerous students try out her method.
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7 people found this helpful
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- Laura Steed
- 06-23-21
Why is a man reading the book?
Great book! Awesome techniques... but why oh why is a male reading a book authored by a brilliant female???
4/5 on the book only because I think the author should have read it.
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4 people found this helpful
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- Mario
- 09-27-20
gGood listen
I had to come back to it at diffetent times but pretty bland voice and tone when it came to listening but i had to get use to it if i was going to be able to learn something from this book.
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4 people found this helpful
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- Aida Mejia
- 04-02-20
Overall good
I struggled to finish this book because of the way is set up, with a lot of reasearch studies and statististics that make it hard to keep engaged for long. But this is just my personal preference, however I still enjoyed most of it, and helped me a lot to have more self awareness
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2 people found this helpful
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- Michael
- 02-08-22
Powerful
It’s a bible of understanding how the mind works, why we do what we do, how to stop the cycle of problematic behavior, and what to do to practice to make lasting changes. I’m ordering a hard copy because it has so many useful tools and how to’s that actually work. At the end of each chapter is a summary of what you learned to use as easy reference for problematic behavior you see in yourself or to share with others when you now have the lenses to see into other people’s behavior. The reader is boring to listen to but hang in there because the science backed studies will blow your mind.
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1 person found this helpful
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- Steve
- 04-10-21
7 Reasons to Not get this Book.
There are no reasons to not get this great one.
After you get the information of this book you will achieve one more step to be that great person you want to be. And hey, that’s awesome.
Take action. Get it.
I have been listening to mind set, will power and “take action” books continuesly for the past 5 months.
This gem right here is a great compliance of all of the great information is available in other books, but this one takes the lead because of its multiple and accuarate examples.
But not all is glory.
I consider, again, my personal opinion is, that the author focus too much attention on the ‘quiting to smoke subject.’ Subject of course, I speculate, many people get the book for. I respect that. Where I am trying to go here is that the author could explode it’s great knowledge one the same subject but on a more ‘brain functions’ foucus, before turning more into a ‘Cravings Book’ and not really a Willpower Book. It almost did. But it didn’t. And this is what makes it a great one of this kind.
Now, the audio is perfect. The narration is smooth and makes it even more comprehensible. And it contains lots of key information to achieve great things in your life.
So if you get to complete this book, I’ll be proud of you, you are more close to that great goal. Don’t stop.
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-
Story
Have you ever tried to add a positive new habit to your daily life, only to end up falling short? If so, you probably didn't have the structure and support critical for making that new behavior really stick. With 40 Days to Positive Change, Dr. Kelly McGonigal provides just that - the helping hand necessary to create the change you most desire in your life.
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Kelly is awesome
- By charu on 04-15-20
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The Neuroscience of Change
- A Compassion-Based Program for Personal Transformation
- By: Kelly McGonigal
- Narrated by: Kelly McGonigal
- Length: 6 hrs and 25 mins
- Original Recording
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Overall
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Performance
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Story
What's your most importan goal? Why does it matter so deeply? How will you overcome the obstacles? Answer these questions with sincerity, proceed with mindfulness and compassion, and you have just set in motion a revolutionary method for personal change that is supported by both the latest science and traditional wisdom.
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1st Negative Review in 8 (+) Years of Audible
- By THEPat on 07-03-12
By: Kelly McGonigal
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The Upside of Stress
- Why Stress Is Good for You, and How to Get Good at It
- By: Kelly McGonigal
- Narrated by: Kelly McGonigal
- Length: 8 hrs and 32 mins
- Unabridged
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Overall
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Performance
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Story
More than 44 percent of Americans admit to losing sleep over stress. And while most of us do everything we can to reduce it, Stanford psychologist and best-selling author Kelly McGonigal, PhD, delivers a startling message: Stress isn't bad. In The Upside of Stress, McGonigal highlights new research indicating that stress can, in fact, make us stronger, smarter, and happier - if we learn how to embrace it.
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Bedtime Reading for Insomniacs
- By Rich on 11-26-17
By: Kelly McGonigal
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The Joy of Movement
- How Exercise Helps Us Find Happiness, Hope, Connection, and Courage
- By: Kelly McGonigal
- Narrated by: Kelly McGonigal
- Length: 7 hrs and 52 mins
- Unabridged
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Overall
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Performance
-
Story
Exercise is health-enhancing and life-extending, yet many of us feel it's a chore. But as Kelly McGonigal reveals, it doesn't have to be. Movement can and should be a source of joy. Through her trademark blend of science and storytelling, McGonigal draws on insights from neuroscience, psychology, anthropology, and evolutionary biology, as well as memoirs, ethnographies, and philosophers. She shows how movement is intertwined with some of the most basic human joys, including self-expression, social connection, and mastery.
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Academic - Not a Self-Help Book
- By PMRisher on 02-15-20
By: Kelly McGonigal
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Willpower
- Rediscovering the Greatest Human Strength
- By: Roy F. Baumeister, John Tierney
- Narrated by: Denis O'Hare
- Length: 9 hrs and 6 mins
- Unabridged
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Overall
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Performance
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Story
Pioneering research psychologist Roy F. Baumeister collaborates with New York Times science writer John Tierney to revolutionize our understanding of the most coveted human virtue: self-control. Drawing on cutting-edge research and the wisdom of real-life experts, Willpower shares lessons on how to focus our strength, resist temptation, and redirect our lives. It shows listeners how to be realistic when setting goals, monitor their progress, and how to keep faith when they falter.
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excellent documentation
- By Adele on 03-02-20
By: Roy F. Baumeister, and others
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The Science of Compassion
- A Modern Approach for Cultivating Empathy, Love, and Connection
- By: Kelly McGonigal Ph.D.
- Narrated by: Kelly McGonigal Ph.D.
- Length: 6 hrs and 45 mins
- Original Recording
-
Overall
-
Performance
-
Story
Why is compassion so powerful? Like many forms of spirituality and meditation, compassion practice has been shown by research to enhance your health, psychological well-being, relationships, and sense of purpose. "The unique quality of compassion," teaches Dr. Kelly McGonigal, "is that its benefits extend to the one who offers it, the one who receives it, and all those who witness compassion in action." With The Science of Compassion, this acclaimed researcher presents a practical workshop to help you understand what makes compassion work.
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Life-Changing
- By David on 10-09-16
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40 Days to Positive Change
- Daily Support to Create a New Habit
- By: Kelly McGonigal PhD
- Narrated by: Kelly McGonigal PhD
- Length: 7 hrs and 10 mins
- Original Recording
-
Overall
-
Performance
-
Story
Have you ever tried to add a positive new habit to your daily life, only to end up falling short? If so, you probably didn't have the structure and support critical for making that new behavior really stick. With 40 Days to Positive Change, Dr. Kelly McGonigal provides just that - the helping hand necessary to create the change you most desire in your life.
-
-
Kelly is awesome
- By charu on 04-15-20
-
The Neuroscience of Change
- A Compassion-Based Program for Personal Transformation
- By: Kelly McGonigal
- Narrated by: Kelly McGonigal
- Length: 6 hrs and 25 mins
- Original Recording
-
Overall
-
Performance
-
Story
What's your most importan goal? Why does it matter so deeply? How will you overcome the obstacles? Answer these questions with sincerity, proceed with mindfulness and compassion, and you have just set in motion a revolutionary method for personal change that is supported by both the latest science and traditional wisdom.
-
-
1st Negative Review in 8 (+) Years of Audible
- By THEPat on 07-03-12
By: Kelly McGonigal
-
The Upside of Stress
- Why Stress Is Good for You, and How to Get Good at It
- By: Kelly McGonigal
- Narrated by: Kelly McGonigal
- Length: 8 hrs and 32 mins
- Unabridged
-
Overall
-
Performance
-
Story
More than 44 percent of Americans admit to losing sleep over stress. And while most of us do everything we can to reduce it, Stanford psychologist and best-selling author Kelly McGonigal, PhD, delivers a startling message: Stress isn't bad. In The Upside of Stress, McGonigal highlights new research indicating that stress can, in fact, make us stronger, smarter, and happier - if we learn how to embrace it.
-
-
Bedtime Reading for Insomniacs
- By Rich on 11-26-17
By: Kelly McGonigal
-
The Joy of Movement
- How Exercise Helps Us Find Happiness, Hope, Connection, and Courage
- By: Kelly McGonigal
- Narrated by: Kelly McGonigal
- Length: 7 hrs and 52 mins
- Unabridged
-
Overall
-
Performance
-
Story
Exercise is health-enhancing and life-extending, yet many of us feel it's a chore. But as Kelly McGonigal reveals, it doesn't have to be. Movement can and should be a source of joy. Through her trademark blend of science and storytelling, McGonigal draws on insights from neuroscience, psychology, anthropology, and evolutionary biology, as well as memoirs, ethnographies, and philosophers. She shows how movement is intertwined with some of the most basic human joys, including self-expression, social connection, and mastery.
-
-
Academic - Not a Self-Help Book
- By PMRisher on 02-15-20
By: Kelly McGonigal
-
Willpower
- Rediscovering the Greatest Human Strength
- By: Roy F. Baumeister, John Tierney
- Narrated by: Denis O'Hare
- Length: 9 hrs and 6 mins
- Unabridged
-
Overall
-
Performance
-
Story
Pioneering research psychologist Roy F. Baumeister collaborates with New York Times science writer John Tierney to revolutionize our understanding of the most coveted human virtue: self-control. Drawing on cutting-edge research and the wisdom of real-life experts, Willpower shares lessons on how to focus our strength, resist temptation, and redirect our lives. It shows listeners how to be realistic when setting goals, monitor their progress, and how to keep faith when they falter.
-
-
excellent documentation
- By Adele on 03-02-20
By: Roy F. Baumeister, and others
-
The Science of Compassion
- A Modern Approach for Cultivating Empathy, Love, and Connection
- By: Kelly McGonigal Ph.D.
- Narrated by: Kelly McGonigal Ph.D.
- Length: 6 hrs and 45 mins
- Original Recording
-
Overall
-
Performance
-
Story
Why is compassion so powerful? Like many forms of spirituality and meditation, compassion practice has been shown by research to enhance your health, psychological well-being, relationships, and sense of purpose. "The unique quality of compassion," teaches Dr. Kelly McGonigal, "is that its benefits extend to the one who offers it, the one who receives it, and all those who witness compassion in action." With The Science of Compassion, this acclaimed researcher presents a practical workshop to help you understand what makes compassion work.
-
-
Life-Changing
- By David on 10-09-16
-
Choose to Change
- Six Weeks to Take Charge of Your Habits, Goals, and Emotional Patterns
- By: Kelly McGonigal PhD
- Narrated by: Kelly McGonigal PhD
- Length: 7 hrs and 18 mins
- Original Recording
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Overall
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Performance
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Story
Whether it's a bad habit in need of breaking or a strength ripe for cultivation, nearly everyone has some aspect of themselves that they wish they could change. And yet, many of us find actually implementing this kind of transformation so overwhelming that we often give up before we even start. As an acclaimed expert in mind-body science, Dr. Kelly McGonigal understands what it truly takes - mentally, emotionally, and even physically - to make personal changes stick.
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Horrible audio quality
- By Claus Nielsen on 03-24-18
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The Marshmallow Test
- Mastering Self-Control
- By: Walter Mischel
- Narrated by: Alan Alda
- Length: 7 hrs and 54 mins
- Unabridged
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Overall
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Performance
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Story
In The Marshmallow Test, Mischel explains how self-control can be mastered and applied to challenges in everyday life - from weight control to quitting smoking, overcoming heartbreak, making major decisions, and planning for retirement. With profound implications for the choices we make in parenting, education, public policy and self-care, The Marshmallow Test will change the way you think about who we are and what we can be.
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Great performance, but lacking in content
- By Hilary - San Francisco on 09-27-14
By: Walter Mischel
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The Self-Acceptance Summit: Volume 2
- How to Overcome Self-Judgment and Live a Life of Bravery, Compassion, and Authenticity
- By: Gabrielle Bernstein, Caroline Myss, Adyashanti, and others
- Narrated by: Gabrielle Bernstein, Caroline Myss, Adyashanti, and others
- Length: 8 hrs and 50 mins
- Original Recording
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Overall
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Performance
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Story
Why is it that we’re often our own worst enemy? What messages have we internalized that make us chronically criticize our own actions? And how can we break these cycles of self-recrimination? Research shows that when we truly accept ourselves, it changes everything. We become less reactive and more resilient. Our physical health improves. We are capable of deeper and more satisfying relationships. In The Self-Acceptance Summit: Volume Two, you’ll find a collection of insights, encouraging voices, and on-the-spot tools to help you transform your relationship with yourself.
By: Gabrielle Bernstein, and others
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Willpower Doesn't Work
- By: Benjamin Hardy
- Narrated by: Benjamin Hardy
- Length: 5 hrs and 35 mins
- Unabridged
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Overall
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Performance
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Story
We rely on willpower to create change in our lives...but what if we're thinking about it all wrong? In Willpower Doesn't Work, Benjamin Hardy explains that willpower is nothing more than a dangerous fad—one that is bound to lead to failure. Instead of "white-knuckling" your way to change, you need to instead alter your surroundings to support your goals. This book shows you how.
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Poor execution
- By Axle on 09-18-18
By: Benjamin Hardy
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The Power of Self Discipline: Resist Temptations, Control Impulses, Boost Mental Toughness & Willpower, and Create a Life of Success & Abundance
- By: Som Bathla
- Narrated by: Russell Newton
- Length: 2 hrs and 28 mins
- Unabridged
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Overall
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Performance