From: hubermanlab
In the latest episode of the Huberman Lab Podcast, hosted by Dr. Andrew Huberman, Professor of Neurobiology and Ophthalmology at Stanford School of Medicine, a deep dive into the fascinating concepts of willpower and tenacity is undertaken. These psychological constructs are essential for achieving various life goals and overcoming challenges. The discussion covers both the psychological underpinnings and the neuroscience behind these phenomena. Let’s explore what was covered in the podcast.
Distinguishing Willpower and Tenacity
Willpower and tenacity are often mentioned in tandem with motivation, yet they hold distinct places in psychological lexicon:
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Willpower is the ability to resist short-term temptations in order to meet long-term goals. It involves both the energy and effort required to suppress or engage in particular actions or thoughts when one might prefer not to. Unlike habitual actions, willpower necessitates overriding default neural processes and is characterized by a significant cognitive and emotional load [00:06:02].
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Tenacity, on the other hand, relates to the persistence to continue despite pressure and resistance [00:00:30].
Willpower: A Limited Resource?
Huberman delves into the long-debated topic of willpower being a limited resource. Originating from the theory of ego depletion by Roy Baumeister, the hypothesis suggests that willpower is akin to a muscle that can get fatigued with exertion [00:11:01]. Baumeister’s studies involved tasks requiring participants to resist temptations and perform difficult tasks, positing that exerting willpower in one area could deplete the ability to exert it in another [00:29:09].
Conversely, Dr. Carol Dweck’s work at Stanford presents conflicting evidence suggesting that the limitations of willpower may largely depend on one’s beliefs about its limitations [00:42:48]. Dweck found that individuals who believed in the non-limiting nature of willpower performed consistently across tasks without energy depletion [00:47:19].
The Neural Basis: Anterior Mid-Cingulate Cortex
A central focus of the episode is the role of the anterior mid-cingulate cortex (aMCC) in regulating willpower and tenacity. This brain structure is seen as a hub, integrating information from diverse neural circuits involved in decision-making, response selection, and evaluating conflicts:
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Functionality: aMCC is heavily influenced by input from both autonomic nervous system circuits and reward-related neural networks, facilitating the dynamic allocation of effort [01:01:57].
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Plasticity: Importantly, the aMCC is subject to plasticity. Engaging in challenging tasks can physically enhance the functionality and size of the aMCC, potentially increasing one’s willpower and tenacity over time [01:28:01].
Training Willpower and Tenacity
The podcast offers insights into practical ways to train and improve these capacities:
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Micro Challenges: Engaging in small, challenging tasks that one usually avoids can incrementally build this mental “muscle”. These “micro sucks,” as Huberman terms them, range from completing an extra set of exercises to resisting the urge to indulge in distractions [01:46:11].
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Aerobic Exercise: Regular cardiovascular activity is shown to enhance the volume of the aMCC, thus fortifying the neural foundations of willpower and tenacity [01:31:02].
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Reflection and Reward: After overcoming a challenge or resisting a temptation, occasional self-reward can reinforce the behavior and enhance resilience, in alignment with certain resilience mechanisms discussed in recent studies [01:57:55].
Conclusion
Understanding and enhancing willpower and tenacity is crucial for navigating the stresses and challenges of everyday life. As emphasized in the podcast, how we perceive these psychological resources and actively engage them can significantly impact our ability to persist and succeed across various life domains. By fostering these faculties, individuals can potentially improve not only their current capabilities but also their long-term psychological and physical health.