Build your Willpower - The Science of Self-Control

Learn about the science behind strong willpower. Raise your self-control and achieve your goals.

4.45 (109 reviews)
Udemy
platform
English
language
Productivity
category
instructor
Build your Willpower - The Science of Self-Control
3,533
students
3 hours
content
Jul 2015
last update
$64.99
regular price

What you will learn

use a wide variety of willpower hacks

how to trick yourself into self-control

understand how willpower works and use this understanding to take control of your life

resist impulses more easily

build your willpower levels over time

Description

Based on the latest research and cutting-edge insights from psychology, neuroscience and medicine, this course distills it all into practical lessons and tools to build your self-control.

Use self-control to improve your health, happiness and productivity

  • Learn how to train the brain areas in charge of self-control
  • Get a wide variety of willpower hacks that you can apply right away
  • Learn to switch from the emotional to the rational brain system
  • Increase your willpower energy reservoir
  • And much more

Willpower is a skill, not an innate virtue. This course will teach you how to build it

Self-control affects your life almost constantly. Whether it's going for a run after work, writing another job application or resisting the temptation of watching another episode Big Bang Theory. All of these decisions depend on your self-control.

When it comes to success, self-control is more important than intelligence. It's more important than the education you got or how ambitious you are. Research shows that your willpower affects your income, how successful your career is and how healthy you are – both physically and mentally.

This course will teach you to learn and apply the insights psychologists and neuroscientists have had over the last decades. And it will take you on a journey towards understanding and mastering willpower. To maximize your success, health and happiness.

One more thing: You have a totally unconditional money back guarantee. It allows you to study the course for 30 days and if you are in any way unhappy with it, you will get a full refund, no questions asked! Enrolling in the course is absolutely risk free.

Click the "Take This Course" button now and enroll!

Content

Intro and Course Overview

Introduction
Course Overview
Not sure about going through the course? Do this!
Risk-Reward Analysis
Choosing a Self-Control Challenge

Willpower Basics - Hot and Cool

What is Self-Control?
Why Self-Control is 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
Chocolate Chip Cookies 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
Mindfulness of Breathing Meditation – Resources
How Mindfulness Meditation Builds Willpower
Surf the Urge
Activity: Surfing the Urge Meditation
A Few Thoughts on Mindfulness
Willpower Workout

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
ABC-Sheet
Activity: Exposure
Activity – Postponing Gratification
Identifying Self-Sabotaging Beliefs
Dealing with Self-Sabotage
Spend Some Time Before Moving On

Present vs Future Self

Introduction
Present vs Future Self – Two Different People?
Future Self-Continuity
Use this to talk to your future self
Jerry Seinfeld on future self-continuity
A Letter to Your Future Self
To email your future self
A Message from Your Future Self
Homer Simpson on his Future Self
Reward Substitution
Activity: 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 + Implementation Intentions
Instructions: Mental Contrasting + Implementation Intention

Your Body on Willpower

Introduction
Willpower and Heart Rate Variability
What impacts your heart-rate variability
Increasing Heart-Rate-Variability: Willpower Breathing
Alternate nostril breathing
Physical exercise for more willpower
Better nutrition: The most ignored route to higher willpower
Sleep: The easiest route to higher willpower
Get Rest
Get Rest 2

Putting Self-Control in Context

Introduction
Remove Temptations and Distractions
Your Social Environment
Get a willpower buddy
Build Habits
Break Habits
Apps for Self-Control

Conclusion

Thank you and Good Bye

Reviews

Muhammmad
January 2, 2022
First of all, I appreciate the efforts Manuel has put into this course. I appreciate the interest he shows in the growth, development and fulfillment of others. The ideas this course teaches would be very helpful if you practice them in your life. Because practice makes a man perfect. I highly recommend this course to everyone for their personal development.
Rosemary
January 28, 2018
It's very good so far. I just gave it a 4 because there is probably room for improvement somewhere but not sure where. It has helped me a lot. My willpower was near nonexistent.
Line
January 10, 2018
So far these are generalities, not supported by documented material (graph, presentation, stats, ...)
Michael
September 27, 2017
Ganz interessant, aber der Dozent verhaspelt sich öfter, was mich ablenkt. Der Ansatz ist recht wissenschaftlich, was mir ganz gut gefällt.
JCrk
January 27, 2017
excellent course, well explained, with huge amounts of tips and techniques to improve my will power. Thank you !
Cammi
January 24, 2017
The first few lessons laid a clear foundation for what's to follow. The information is fact-based & scientific, with no "woo-woo" factor.
Adam
January 17, 2017
I really like this course it was very usefull and a lot of usefull ideas some of which i new really enjoyed it the presenter is good it has some good ideas some of which I will try and put into practice and use one thing that would make it really amazing would be be able to download the course as audio or video other than that very usefull with a lot of knowledge i will keep comming back to this and repeat certain things thanks very much for making the course really liked it
Phil
June 9, 2016
I want to thank the instructor of this course, as he exceeded my expectations many times over. This is quite an accomplishment, as my standards are pretty high. I have purchased several books and online courses on the subject of willpower, and this course is the most comprehensive and credible piece of work I have encountered on this subject matter, thus far. Manuel not only gives an overview of the current state-of-the-art willpower research, but also shows what methods are useful in each aspect. He not only enumerates the main research and techniques, he also explains the context and big picture (e.g., you cannot rely on willpower alone, you also need to hack your lifestyle with habits). Although you can tell that there probably weren't a lot of takes of individual lectures (there are some minor hiccups that didn't bother me personally as they made it more natural), the overall presentation and delivery were excellent and effective. Instead of overemphasizing the instructor's face in the video recordings, relevant slides and well-designed smartarts were used in a skillful way. Manuel is an educated instructor and it clearly shows in the content and presentation. He is clearly up-to-date on the latest research, the main literature, and blogs. If there is only one resource on willpower that I could recommend, it would be this video course.
Ghearasămescu
May 19, 2016
even though i was more than accustomed with the topic i could still find many useful information and some helpful techniques. a well done course, thank you!
Grey
March 3, 2016
Much better than I expected at the start. A LOT of great ideas and suggestions, many of which seem based on solid scientific studies. A couple seem far-fetched, but they are the exception. Again, most of these ideas are FANTASTIC. The best part? You do NOT need to implement ALL of them, just pick one or two and run with them!
M
December 20, 2015
This was a huge waste of money and time. Each segment of the course is around a minute or two long. It is so irritating to have to keep re-starting the video every couple of minutes. What's worse...this guy had nothing of value to say.
Usman
September 21, 2015
For me this is just a wonderful experience to get away from my busy life and learn something diffrent which helps me in every step of life . Will Power is a very important Quality to be a successful man ,, Thanks a lot Mr Manuel and Thanks Udemy
Andrew
July 22, 2015
I like this course as it is well rounded and supplies any student with information from many sources in regards to will power and training it,
airwavearchitect
July 16, 2015
This is a high quality course with good advice and techniques. It's organized and the information given is never superfluous. Highly recommended!
Youngin
June 26, 2015
It starts off slow and the instructor seemed a little awkward at first but it gradually gets better throughout the course. I'm glad I stuck through it! Don't let the intro discourage you. There are good information to be heard. :)

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463888
udemy ID
3/31/2015
course created date
2/12/2021
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