تدريب Shadowing: The Willpower Instinct by Kelly McGonigal (animated book summary) - How Willpower Works - تعلم التحدث بالإنجليزية مع YouTube

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Willpower. People who have better control of their attention, emotions and actions, are better off in almost any way you look at it.
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Willpower. People who have better control of their attention, emotions and actions, are better off in almost any way you look at it.
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They are happier in their friendships, their marriage lasts longer, they make more money and go further in their careers.
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With willpower we can accomplish the list of goals we often struggle to get done.
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That might be something like quitting smoking, starting a business or something as simple as cleaning your room.
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Willpower is a general strength that improves everything along with it.
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In fact, willpower is a better predictor of how well you do in school or how successful you are at work, than intelligence.
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If we want to improve our lives, willpower is not a bad place to start.
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It has to be noted that willpower is like a battery.
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When used, it slowly gets depleted.
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You can see that on college campuses, during the final exam period.
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Students fill their heads with facts and formulas, pull all nighters, and push themselves to study hard.
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However studies show that these efforts come at a cost.
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During the final exams, many students seem to lose the capacity to control anything other than their study habits.
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They seem to smoke more cigarettes and have more emotional outbursts.
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They skip showering and rarely make an effort to change clothes.
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Dear god, they even stop flossing.
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People who use their willpower seem to run out of it.
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And that's not all.
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Trying to control your temper, stick to a budget, or refusing that slice of cake, all draw from the same source of strength.
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This means that if you turn down the dessert, you'll be more likely to get angry.
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And if you manage to control your anger, you're more likely to overspend and not stick to your budget.
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Scary. But if willpower is limited, are we doomed to fail at our goals?
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Luckily there are things you can do to overcome your willpower exhaustion and increase your self control.
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Willpower is the highest in the morning and slowly degrades over the course of the day, almost like your phone battery.
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However, if you want your willpower to be full in the morning, you need to get some quality sleep first.
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If you are surviving on less than six hours of sleep a night, there's a good chance you don't even remember what it's like to have your full willpower.
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Being sleep deprived makes you more susceptible to stress, cravings and giving in to temptation.
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So 7 to 9 hours of sleep per night, is what you should be getting to get your willpower fully recharged.
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One of the reasons sleep is critical for self-control, is because your brain requires blood glucose as a fuel.
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Especially the front part of the brain, the prefrontal cortex.
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This brain region has been associated in controlling behavior and decision making.
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When we don't get enough sleep, our prefrontal cortex get sluggish and less responsive.
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It's almost the same as being drunk.
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And if you ever had too much to drink you know you don't make the wisest decisions.
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However, the brain scans showed that when the sleep deprived participants catch a better night’s sleep, they no longer show signs of prefrontal cortex impairment.
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So while lack of sleep can impair the prefrontal cortex, there's a way to actually increase its size and efficiency.
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The answer is slow breathing meditation.
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People who meditate just 10 minutes a day, build gray matter in their prefrontal cortex and after a couple of months their brains look different.
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But why slow breathing?
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The reason is it increases our heart rate variability.
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Heart rate variability is a variation in the time interval between heartbeats.
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To exert self control, the heart rate has to go down, but the variability needs to go up.
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Studies have shown, heart rate variability starts increasing as the breathing rate drops below 12 breaths per minute.
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For best results, you have to slow down breathing to 4 to 6 breaths.
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It's slower than you normally breathe, but it's not too difficult with a little bit of practice.
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Slowing the breath down helps shift the brain and body from a state of stress to relaxed self control mode.
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A few minutes of this technique will make you feel calm, in control, and capable of handling your challenges.
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If you're on a diet it's a good idea to practice slowing down your breath, before you start looking at that slice of cake.
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In one study, where they were experimenting with a new treatment for enhancing self control, two researchers were stunned by their findings.
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While they had hoped for positive results, nobody predicted how effective the treatment's effects would be.
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After just two months of treatment, the participants in the study showed improvements in attention and ability to ignore distractions.
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They also reduced their smoking, drinking and caffeine intake - despite the fact that nobody had asked them to.
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They were eating less junk food and more healthy food.
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They were spending less time watching television and more time studying.
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They were saving money and spending less on impulsive purchases.
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What is this miracle drug and where can I get a prescription?
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The intervention wasn't a drug at all.
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The willpower miracle was physical exercise.
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The participants who never exercised regularly before the intervention, were given free membership to a gym and encouraged to make good use of it.
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They exercised an average of just one time per week for the first month, but were up to three times per week by the end of the two month study.
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The researchers didn't ask them to make any changes in their lives, and yet the exercise program improved self control in ALL aspects of their lives.
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Exercise turns out to be the closest thing to a wonder drug that self control scientists have discovered.
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It also increases heart rate variability, which we talked about earlier.
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If you tell yourself that you are too tired to exercise, start thinking of exercise as something that restores your energy and willpower, not drains it.
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Now let's say you decide to quit smoking.
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Everything is going great for a week or so, but then you suddenly find yourself with a cigarette in your hand.
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Maybe you felt stressed, maybe you just weren't thinking, who knows.
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It's best to be self critical about it, right?
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Feeling guilty that you lit that cigarette, will surely remind you not to do it next time.
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Well the problem is that guilt is driving people back to doing the very thing they want to avoid.
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After all, what do you do when you feel bad?
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You do something that reduces the bad feeling.
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Usually that's the very thing that you want to quit, so it's no wonder alcoholics want another drink, smokers want to light a cigarette and dieters want to eat another slice of cake.
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Remember, everyone is bound to fail sooner or later, so it's important how we respond to this slight setback.
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Rather than telling yourself things like, "Why did I do that again?
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I'm so stupid.
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I'm never going to change." Start talking to yourself in a second person, as if you were talking and giving advice to a good friend.
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Basically say to yourself, "You know what?
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This is the process of change.
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Sometimes we fall off the wagon.
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Everyone is imperfect." So after a willpower failure, it's better to encourage yourself, rather than criticize.
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After all you're only human.
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Are you currently working on improving anything your life?
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Let me know in the comments below and maybe I could help you overcome some problems you might be facing.
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Together we'll become better than yesterday.

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المفردات والعبارات الأساسية

  • الإرادة القوية - Willpower
  • السيطرة على السلوك - Control of behavior
  • الإجهاد - Stress
  • التنفس البطيء - Slow breathing
  • التحكم الذاتي - Self-control
  • تغيرات سرعة نبضات القلب - Heart rate variability
  • التأمل - Meditation
  • النوم الجيد - Quality sleep

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