Cognitive Psychology: The Neuro-Science of Willpower

Introduction
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Introduction to the course
Course Overview
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Risk Reward Analysis for Improving Willpower
Choosing a self control challenge

Willpower Basics: Hot and Cool
What is self control?
Why is self control important?
The Marshmallow Test
Hot and Cool System
Self Awareness for Higher Willpower
Identify Willpower Obstacles
Going from Hot to Cool

The Willpower Muscle
Introduction to the Willpower Muscle
Chocolate Chip Cookie and Your Willpower
What Judges can teach you about self control
Willpower Depletion Explained
Activity: Track your decisions for a day
Focus on one change at a time
Reduce the Number of Decisions
Get a Sugar Boost

Your Brain in Control
Introduction
Neuroscience of Willpower
The Brain – Your Willpower Muscle
Mindfulness Meditation for More Willpower
Activity: Mindful Breaths for Self Control
How Mindfulness Meditation Builds Willpower
Surf the Urge
A Few Thoughts on Mindfulness
Willpower Workout
Mindfulness of Breathing Meditation

Willpower Beliefs
Introduction
Beliefs about Willpower
Helpful Willpower Beliefs
Understanding Willpower Mindsets
Thinking Error: Low Frustration Tolerance
Rethinking Discomfort
Using ABC Sheets to Identify LFT Beliefs
Activity: Exposure
Activity: Postponing Gratification
Identifying Self Sabotaging Beliefs
Dealing with Self Sabotage
Spend Some Time before Moving On

Present v Future Self
Introduction
Two Different People?
Future Self Continuity
A Letter to your Future Self
A Message From Your Future Self
Reward Substitution
Pre-Commitment
Know your WHY
Pause and Plan
Priming your why
Trick your brain: Force a Start
Trick your brain: Postpone
Mental Contrasting and Implementation Intentions
Use this to talk to your Future Self

Your Body on Willpower
Introduction
Willpower and Heart Rate Variability
What impacts your heart rate variability?
Increasing heart rate variability: Willpower breathing
Physical exercise for more willpower
Better nutrition: The most ignored route to higher willpower
Get Rest
Get Rest part 2!

Putting Self Control in Context
Introduction
Remove Temptations and Distractions
Your Social Environment
Get a willpower buddy
Build Habits
Break Habits
Use Apps to increase Self- Control

Conclusion
Thank you and Goodbye