Mastering Self-Control: Insights from Stanford's Andrew Huberman
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Chapter 1: Understanding Self-Control
Let's take a moment to reflect on some of your least favorable habits, poor decisions, and persistent regrets. While it might not be enjoyable, experts assert that examining these aspects can be beneficial. Some of these missteps may stem from significant misjudgments—perhaps you overestimated the market potential for a product or misread a romantic partner's intentions. Others may arise from personal weaknesses; you know you should leave your stable job to pursue your startup, yet fear of disappointing your family holds you back. But how many of these decisions were not decisions at all? Instead, did you find yourself slipping into a life that doesn't align with your aspirations, one snack at a time or through endless scrolling on social media?
It's remarkable how often we fail to reach our potential not due to fear or ignorance, but rather a simple lack of self-control. Many might assume this is a result of an inherent deficit in willpower—believing they are inherently too lazy or scattered to achieve their goals. However, according to Andrew Huberman, a neuroscientist at Stanford, impulse control is not a fixed trait; it can be developed.
In a recent discussion with Shane Parrish on The Knowledge Project, Huberman detailed methods for enhancing impulse control, enabling you to create the life you desire instead of passively existing in one you didn’t choose.
Chapter 1.1: The Brain's Mechanisms
Huberman begins with a brief overview of the brain's anatomy. Within the basal ganglia, there are two essential circuits. The first, the “go-function,” encourages us to take action, whether it's reaching for a glass of water or training for a triathlon. This function is crucial for initiating any task.
However, the “no-go function,” which inhibits impulses, is equally important. This circuit helps us resist temptations, such as avoiding that delicious cookie or staying focused on a challenging project. For instance, when your kindergarten teacher told you to sit still, she was training your no-go function.
As we age, opportunities to exercise this no-go circuit diminish. Huberman notes that we gravitate towards activities that engage our go-function. Whether we're sending emails or mindlessly scrolling through social media, we rarely practice our no-go capabilities. Consequently, this lack of exercise leads to a decline in our ability to control impulses.
Chapter 1.2: Strengthening Your No-Go Function
Despite living in a world that offers fewer chances to practice impulse control, it is entirely possible to implement strategies to reinforce our no-go circuits.
While you might consider extreme self-discipline techniques—like Tony Robbins's notorious ice baths or Kevin Rose's habit of walking in snow with flip-flops—Huberman suggests a more practical, research-supported approach to enhancing your impulse control.
He personally aims for about 20 intentional no-go moments each day, instances where he consciously restrains himself from acting on an impulse, thereby training his ability to recognize and curb immediate desires. Here are some examples he provides:
- Avoiding Your Phone: Resisting the urge to check social media can help strengthen your no-go circuit.
- 90-Minute Work Sessions: Huberman advocates for structured 90-minute work periods, during which he commits to staying focused, resisting distractions like coffee breaks or cute animal videos.
- Snack Delays: Simply postponing a snack for a few minutes can train your no-go function, though Huberman warns this method is not advisable for individuals with eating disorders.
- Stick to Your Routine: Even when tempted to deviate from a workout plan, completing your designated exercises reinforces your no-go circuits.
- Meditation: The act of sitting still during meditation, despite the desire to move, is another effective no-go exercise.
Individually, these actions may seem minor, but collectively, they can lead to significant improvements. Huberman compares this practice to "keeping the blade sharp on both sides."
In our fast-paced, distraction-filled world, small acts of self-control serve as a whetting stone, honing our no-go circuits through consistent practice. Only by mastering impulse control can we begin to shape the life we genuinely desire.
Interested in exploring this topic further? Watch the complete video below:
This article was originally published on Inc.com.