The Brain and Willpower
There is a region of the brain called the anterior midcingulate cortex that is known to scientists as the “seat of willpower”. It is considered a hub of tenacity, motivation, and decision-making, and it decides whether a difficult task is worth the effort. Recent studies show that when someone does something they don’t want to do, this area of the brain gets bigger.
How to Build the Anterior Midcingulate Cortex
The anterior midcingulate cortex can be built up by engaging in hard tasks and challenges. However, if you stop doing things you don’t want to do and stop challenging yourself, this brain area gets smaller. To grow the anterior midcingulate cortex, you have to do something you genuinely do not want to do or something that gives you a strong urge to quit. The key is it has to be something you don’t like. If you put effort into exercise but you like the exercise, it does not grow this brain area. You have to actively engage in tasks you don’t like.
What Andrew Huberman Says About Willpower
According to Andrew Huberman, the anterior midcingulate cortex is smaller in obese people and gets bigger when they diet. It’s bigger in athletes and people who overcome some kind of challenge. And this area of the brain keeps its size in people who live a long time.
Why Growing Willpower Matters
This discovery is important because growing the anterior midcingulate cortex can increase tenacity, allowing us to take on more challenges and more effectively accomplish our goals. Additionally, if you can grow this part of the brain by doing one activity, the increased willpower carries on to other aspects of life. This can boost productivity and accomplishments and create more satisfaction for people overall.
How to Increase Your Willpower
So, if you feel like you don’t have willpower, that is most likely not completely true. Anyone whose brain is not damaged has an anterior midcingulate cortex. The only thing you need to do to increase your willpower is build it up.
Here are a few activities that may be able to help grow this part of the brain and, in turn, increase willpower:
- Cold plunges or showers: Making yourself withstand the cold when you do not want to be cold is a simple way to engage the anterior midcingulate cortex. Next time you shower, consider showering in the cold.
- Exercise: Adding a few hours of exercise per week or pushing a bit longer on a run when you want to stop can help grow this part of the brain.
- Delayed gratification: If you have the urge to indulge in entertainment or snacking, forcing yourself to wait can increase willpower.
- Sitting still: Setting a timer for 5 or 10 minutes and sitting absolutely still doing nothing and not moving, can create mental resistance.
- Reading boring material: You can force yourself to read a bit of boring, technical text.
- Doing mental math: Do math in your head when you can instead of using a calculator.
- Learn something new: If there is a hobby you have been considering trying but have not had the patience, try it. You can try playing a new musical instrument, learning a new language, or making crafts through knitting or crochet.
The Role of Friction in Building Willpower
Of course, friction is the key: the anterior midcingulate cortex only grows when you do something you genuinely don’t want to do or resist something you really want. Doing anything you like will not enhance your willpower, and effort alone is not enough. But if you keep pushing through challenges and grow your anterior midcingulate cortex, you can expand your willpower to accomplish more of your goals in life.
Building Willpower And Resillience
Building willpower is ultimately about developing the ability to face challenges, tolerate discomfort, and continue moving forward when motivation is low. Understanding how the brain responds to difficult tasks can provide valuable insight into resilience, discipline, and human behavior. For more insights into the brain, human performance, and the science behind resilience and decision-making, explore the work of Dr. Ondrej Krehel, whose expertise offers a broader perspective on these fascinating connections.