how to improve willpower (3 scientifically proven techniques). It's a must watch video if you are looking for ways of improving your willpower to fulfill your new year resolutions.
Here's the section-wise description:
0:00 Why do you not accomplish 80% of things you started?
1:11 What is willpower?
1:29 Why is willpower important?
3:04 How does willpower work?
3:44 The marshmallow test
4:38 Delayed gratification
5:40 muscle model of willpower
6:21 Why is sleep so important for your willpower?
7:35 How good sleeping improves willpower
8:27 Why is HRV important for willpower?
8:42 What is HRV (Heart Rate variability)?
10:29 How HRV indicates willpower
11:25 How meditation improves willpower
12:16 Video summary
References:
1. R.F. Baumeister, E. Bratslavsky, M. Muraven, D.M. Tice Ego depletion: is the active self a limited resource? J Pers Soc Psychol, 74 (1998), pp. 1252-1265
2. Mischel, Walter; Ebbesen, Ebbe B. (1970). "Attention in delay of gratification". Journal of Personality and Social Psychology. 16 (2): 329–337. doi:10.1037/h0029815. S2CID 53464175
3. Mischel, W; Shoda, Y; Rodriguez, M. (26 May 1989). "Delay of gratification in children". Science. 244 (4907): 933–938. Bibcode:1989Sci...244..933M. doi:10.1126/science.2658056. PMID 2658056. S2CID 37847196
4. Hirschi, T.; Gottfredson, M. R. (1983). "Age and the explanation of crime". American Journal of Sociology. 89 (3): 552–584. doi:10.1086/227905. S2CID 144647077.
5. Baumeister RF, Muraven M, Tice DM. Ego depletion: A resource model of volition, self-regulation, and controlled processing. Social Cognition. 2000;18:130–50.
6. Vohs KD, Baumeister RF, Schmeichel BJ, Twenge JM, Nelson NM, Tice DM. Making choices impairs subsequent self-control: A limited-resource account of decision making, self-regulation, and active initiative. Journal of personality and social psychology. 2008;94:883–98
7. Michael Gottfredson (Author), Travis Hirschi (Contributor)- A General Theory of Crime 1st Edition ISBN-10 : 0804717745
ISBN-13 : 978-0804717748
8. Kahneman, D., & Tversky, A. (1984). Choices, values, and frames. American Psychologist, 39(4), 341-350. [ Ссылка ]
9. Relation of high heart rate variability to healthy longevity Usman Zulfiqar 1, Donald A Jurivich, Weihua Gao, Donald H Singer Am J Cardiol 2010 Apr 15;105(8):1181-5.
10. Wrist-Based Photoplethysmography Assessment of Heart Rate and Heart Rate Variability: Validation of WHOOP Clint R Bellenger, Dean Miller, Shona L Halson, Greg Roach, Charli Sargent; Sensors (Basel) 2021 May 20;21(10):3571. doi: 10.3390/s21103571.
11. Feasible assessment of recovery and cardiovascular health: accuracy of nocturnal HR and HRV assessed via ring PPG in comparison to medical grade ECG Hannu Kinnunen, Aleksi Rantanen, Tuomas Kenttä, Heli Koskimäki; Physiol Meas 2020 May 7;41(4):04NT01.
12. Accuracy Assessment of Oura Ring Nocturnal Heart Rate and Heart Rate Variability in Comparison With Electrocardiography in Time and Frequency Domains: Comprehensive Analysis Rui Cao, Iman Azimi, Fatemeh Sarhaddi, Hannakaisa Niela-Vilen, Anna Axelin, Pasi Liljeberg, Amir M Rahmani; J Med Internet Res 2022 Jan 18;24(1):e27487. doi: 10.2196/27487.
13. [ Ссылка ]
14. [ Ссылка ]
15. Plihal W, Born J (July 1997). "Effects of early and late nocturnal sleep on declarative and procedural memory". Journal of Cognitive Neuroscience. 9 (4): 534–47. doi:10.1162/jocn.1997.9.4.534. PMID 23968216. S2CID 3300300
16. Waterhouse J, Fukuda Y, Morita T (March 2012). "Daily rhythms of the sleep-wake cycle". Journal of Physiological Anthropology. 31 (5): 5. doi:10.1186/1880-6805-31-5. PMC 3375033. PMID 22738268
17. Nelson, Ryan (20 June 2021). "The Dichotomy Of Sleep: REM And Non-REM Stages, And Their Impact On Human Health". Quantify Sleep. Retrieved 15 July 2023.
18. Holen, Are (2016). "The Science of Meditation". In Eifring, Halvor (ed.). Asian Traditions of Meditation. University of Hawaiʻi Press. p. 233. ISBN 9780824876678. Archived from the original on March 17, 2023. Retrieved July 2, 2021.
19. Schmidt, A; Thews, G (1989). "Autonomic Nervous System". In Janig, W (ed.). Human Physiology (2 ed.). New York, NY: Springer-Verlag. pp. 333–370.
20. Malik M, Bigger JT, Camm AJ, Kleiger RE, Malliani A, Moss AJ, Schwartz PJ (March 1996). "Heart rate variability. Standards of measurement, physiological interpretation, and clinical use". European Heart Journal. 17 (3): 354–381
21 Walter Mischel- The Marshmallow Test; Corgi Books; ISBN-10 : 9780552168861
ISBN-13 : 978-0552168861
