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The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Doto Get More of It
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The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Doto Get More of It [Format Kindle]

Kelly McGonigal Ph.D.
4.5 étoiles sur 5  Voir tous les commentaires (2 commentaires client)

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Descriptions du produit

Revue de presse

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, M.D., co-author of You Are Not Your Brain and author of bestselling Brain Lock

"What a liberating book! Kelly McGonigal explains the scientific reality of willpower, exploding the myths that most of us believe. Stronger willpower-based on inspiring facts, not oppressive nonsense-is finally within everyone's reach." -Geoff Colvin, author of Talent Is Overrated: What Really Separates World-Class Performers From Everybody Else

Présentation de l'éditeur

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 new 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, readers 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 readers with goals ranging from losing weight to more patient parenting, less procrastination, better health, and greater productivity at work.

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Commentaires client les plus utiles
6 internautes sur 6 ont trouvé ce commentaire utile 
4.0 étoiles sur 5 Vous regretterez de ne pas l'avoir lu 20 ans plus tôt 10 septembre 2012
Format:Relié|Achat vérifié
Un bouquin remarquable sur la "science de la volonté".
La forme est parfois un peu pénible (très "américaine", beaucoup d'anecdotes personnelles, chaque message est reformulé trois ou quatre fois) mais le fond est formidable.
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3 internautes sur 3 ont trouvé ce commentaire utile 
Format:Relié|Achat vérifié
"je ne fais pas le bien que je veux et commets le mal que je ne veux pas". Cette citation de l’Épître aux Romains de Saint Paul pose bien la problématique de la faiblesse de la volonté. Kelly McGonigal reprends dans ce livre avec un style alerte et une petite dose d'un humour gentil un cours qu'elle professe à Stanford sur la volonté. Elle présente les différents apports de la psychologie sur les mécanismes de la tentation et les moyens de ne pas en être victime.
La lecture de ce livre est plaisante et riche d'informations utiles. Elle propose un parcours pour s'appliquer à soi-même les leçons des psychologues (qui expliquent les mécanismes de beaucoup de pratiques spirituelles connues depuis plusieurs siècles). Les répétitions font partie de la pédagogie de l'auteur. On ne peut que souhaiter que ce livre soit traduit en français et rendu accessible à ceux qui ne peuvent lire la version originale.
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Commentaires client les plus utiles sur (beta) 4.7 étoiles sur 5  387 commentaires
350 internautes sur 361 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 practical, research-based solutions for improving self-control 23 mars 2012
Par D&D - Publié sur
McGonigal brings together the newest insights about self-control from psychology, economics, neuroscience and medicine to build willpower. She is a health psychologist at Stanford School of Medicine where she teaches a course called "The Science of Willpower" that quickly became the most popular classes ever offered by Stanford. Course evaluations call the course "life-changing".

The book's 10 chapters reflect her 10-week course, written in an interesting and easy style, without any "academic pompousness":

1. effective willpower - just noticing what's happening is key
2. the willpower instinct - anything that puts a stress on your mind or body can sabotage self-control but too much willpower is stressful
3. self-control is like a muscle - it gets tired from use but regular exercise makes it stronger
4. why being good encourages bad behavior - we use past good behavior to justify indulgences
5. why we mistake wanting for happiness - even false promises of reward make us feel alert and captivated, so we chase satisfaction from things that don't deliver
6. how feeling bad leads to giving in - self-compassion is a far better strategy than beating ourselves up
7. we discount both future rewards and future costs - we consistently act against our own long-term interests and we illogically believe our future selves will (magically) have more willpower
8. why willpower is contagious - humans are hardwired to connect and we mimic and mirror both willpower failures and willpower successes of our social network
9. inner acceptance improves outer control - attempts to fight instincts and desires ironically make them worse
10. final thoughts - the aha moment

Each chapter makes use of fascinating paradoxes to dispel common misconceptions about self-control. While I preferred the deeper "Willpower" by Tierney and Baumeister (who has studied contradictory human behavior for decades), this book is way ahead of any others I've read on the subject, for its wide range of down-to-earth and practical strategies for greater success. Another excellent book is "Willpower: The Owner's Manual - 12 Tools for Doing the Right Thing" by Frank Martela PhD.

(Note: the paperback and kindle versions are called "Maximum Willpower")
192 internautes sur 201 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 At last - a really helpful self-help book for me 17 mars 2012
Par Nobody Here - Publié sur
Format:Format Kindle|Achat vérifié
I'm one of those people who hate the self-help movement but can't stop hoping that the next book is actually going to make a difference, that it's the one that going to make me stop procrastinating and deal with my bad habits. So, I keep on reading books and blogs, only to be disappointed.

Not so with this book.

While the book offers the regular mix of science, personal experiences and tips, it's more down-to-earth than other books I have read. Maybe that's because it's based on a course that actually dealt with people going through the motions described in this book.

Usually, I read a book, highlight what I think makes sense and move on without incorporating what I just noted. In this case, I'm remembering on a daily basis what the author wrote and implementing her suggestions. It might actually be the last self-help book I ever read.
82 internautes sur 89 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 Putting down the book presented a willpower challenge 18 mars 2012
Par Deb - Publié sur
Speaking of willpower, once I started reading this book, it took every ounce of my willpower to put it down! (And, so yeah, I may have been spotted reading this book in my car while while sitting at red lights. My apologies to the drivers behind me for any [slight] delays my willpower challenges may have caused.)

As the above evidence suggests, I can't rave enough about this book. It's a gem, it's a god-send, and it's just that good. You'll have to read for yourself to see what all this gushing is about, but for now, here's a small sampling in the form of the titles' chapters with the author Kelly's big idea summary of each:

***Chapter 1: I Will, I Won't, I Want--What Willpower Is, and Why It Matters
Willpower is actually three powers--I will, I won't, and I want--that help us to be a better version of ourselves.

***Chapter 2: The Willpower Instinct--Your Body Was Born to Resist Cheesecake
Willpower is a biological instinct, like stress, that evolved to help protect ourselves from ourselves.

***Chapter 3: Too Tired to Resist--Why Self-Control Is Like a Muscle
Self-control is like a muscle. It gets tired from use, but regular exercise makes it stronger.

***Chapter 4: License to Sin--Why Being Good Gives Us Permission to Be Bad
When we turn willpower challenges into measures of moral worth, being good gives us permission to be bad. For better self-control, forget virtue, and focus on goals and values.

***Chapter 5:The Brain's Big Lie--Why We Mistake Wanting for Happiness
Our brains mistake the promise of reward for a guarantee of happiness, so we chase satisfaction from things that do not deliver.

***Chapter 6: What the Hell--How Feeling Bad Leads Us to Giving In
Feeling bad leads to giving in, and dropping guilt makes you stronger.

***Chapter 7: Putting the Future on Sale--The Economics of Instant Gratification
Our inability to see the future clearly leads us into temptation and procrastination.

***Chapter 8: Infected!---Why Willpower is Contagious
Self-control is influenced by social proof, making both willpower and temptation contagious.

***Chapter 9: Don't Read This Chapter--The Limits of "I Won't" Power
Trying to suppress thoughts, emotions, and cravings backfires and makes you feel more likely to think, feel, or do the thing you most want to avoid.

***Chapter 10: Final Thoughts
If there is a secret for greater self-control, the science points to one thing: the power of paying attention...Self-awareness is the one "self" you can always count on to help you do what is difficult, and what matters most.

Needless to say, I was enthralled and captivated throughout this book. Kelly's down-to-earth delivery of the essential insights of psychology, biology, neuroscience, and economics is beyond out-of-this-world. But, she doesn't just share the findings; she provides ways for you to see and do for yourself. Sprinkled throughout her discussions are "Under the Microscope" and "Willpower Experiment" features of this book which provide many personalized opportunities for gaining self-awareness and experimenting with new strategies to help you address your own willpower challenges--be it over-eating, over-drinking, over-spending, over-thinking, over-indulging, over-Facebooking, under-doing, or perhaps even over-reading at red lights.

In the introduction, Kelly shares her hopes that: "If this book did nothing else but help you see that common humanity of your willpower struggles, I would be happy. But I hope that it will do far more, and that the strategies in this book will empower you to make real and lasting changes in your life....By the time you finish this book, you'll have greater insight into your challenges and a new set of self-control strategies to support you."

And, indeed she delivers on that hope. Reading this book provides the insight you need to understand--and more importantly, have compassion for--your personal challenges, along with the techniques, tools, and perspective makeovers you need to gain more of that seemingly elusive self-control. Now, how can you resist that?

(Just look out for green lights while reading.)
146 internautes sur 167 ont trouvé ce commentaire utile 
5.0 étoiles sur 5 highly recommend this book 29 décembre 2011
Par Leah R. Weiss - Publié sur
As a mom to a 15-month-old trying to reestablish healthy rhythms to my life I found this book incredibly helpful. I've been working with it for several months now (I was fortunate to get an advanced copy). I've been reading one chapter a week (ish) and then engaging with the homework in my daily life. The book has been a huge support in making positive changes in my diet, exercise, and even dissertation writing- I know that it sounds like a big claim but it's true. The information in the book rattles around in my head as I'm making choices all day long and it has had a significant cumulative effect in my life.

I've already recommended the book to a number of my friends and family members and am happy to do the same here.

The writing is clear and funny, the research is interesting and accessible, and the exercises are really useful. Highly recommend!
60 internautes sur 67 ont trouvé ce commentaire utile 
3.0 étoiles sur 5 not a bad book 16 septembre 2013
Par Jaco's Friend - Publié sur
Format:Relié|Achat vérifié
The book, using an assortment of studies from psychology and neuroscience, makes a case for strengthening pause-and-plan which enhances willpower to help modulate one's impulses. Unlike many self-help books, the author does focus on lessons gleaned from meaningful studies (she calls it "science-help") and, as such, the message conveyed is overall sound.

Two remarks:

1. The book's writing could be improved. It also follows a self-help formulaic messaging format. She gave a lecture at Google (also on youtube) where she makes an effective case.

2. The part where this book is weak: how to improve willpower in the long run. The author goes through a laundry list that includes slow breathing, meditation, exercise, getting sufficient sleep, relaxing, etc.

Many of the studies she mentions are interesting, but of mixed value as the behavior modification results are related to the short-term, at the time scale of months. Meaningful changes are measured in years. Dieters know this very well. And the long-term failure rate high.

Bottom line: what the author recommends -- being more aware of one's impulsive tendencies and training oneself to be less susceptible -- is well-intentioned and useful. However, it is the difficulty implementing them in daily life, under real-life conditions, in the long run, that is the vexing problem. And on this front, the book falls short.
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