Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

Whenever youre struggling with a willpower challenge

Info icon This preview shows pages 85–87. Sign up to view the full content.

Whenever you’re struggling with a willpower challenge, review your whys. What will you get in the end by staying strong? What’s the big payoff? Who else will benefit from it? What will your life be like when these things are a reality? Are you willing to delay gratification to get there? To experience some discomfort in the present to have that future?
Image of page 85

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

“OH WHAT THE HELL, I’M A LAZY IDIOT ANYWAY!” What do people tend to do after a minor lapse in a willpower challenge like following a diet? Do they cut their losses, get back on track, and move on? Or do they figure what the hell, the whole gig is blown, and just go all-in on the buffet? Unfortunately, the latter is far more common. For many, the vicious cycle of indulge, regret, and seriously indulge—called the “what-the-hell effect” by psychologists—feels inevitable and inescapable. 47 The handful of chips becomes the whole bag. The two little bites of chocolate are followed by a lot more. The glass of wine is the prelude to the bottle…or two. Whenever people confront a setback and say to themselves, “I’ve already messed it up, so what the hell, I might as well have some fun,” they’ve committed themselves to the downward spiral of the what-the-hell effect. They give in and feel bad. Then, to feel better, they turn to what started the whole mess, which in turn triggers even worse feelings of shame and guilt, which leads to even bigger failures, and on and on it goes. Well, you’re going to make some mistakes along the way. You’re going to eat too much at the party or skip a workout that you could have made. As good as I am about keeping all my plates spinning, I slip up sometimes too. There’s nothing wrong with us—we’re just human like everyone else. What we do next is what really matters. What we definitely don’t want to do is get really down on ourselves when we do mess up. Launching into a tirade of self-criticism will only increase feelings of guilt and shame, which will increase the likelihood of us turning to whatever will make us feel good (back to the cookie jar we go). 48 The tougher, stricter, and more abusive we get with ourselves, the worse we are in the end. Instead, we should show ourselves the same compassion and forgiveness that we would show a friend. This probably sounds counterintuitive to you. Wouldn’t this likely excuse us to continue the unwanted behavior? Research says no—several studies show that being kind to oneself in times of stress and failure is associated with better willpower and self-control. 49 Self-compassion helps us accept responsibility for our actions and move forward, having learned a lesson. Pride is another effective weapon that we can use to overcome our willpower challenges. Research shows that imagining how proud you will be once you’ve accomplished your goals, who you’ll tell, and what their reactions will be can increase your willpower and make you more likely to do what it takes to make those goals a reality.
Image of page 86
Image of page 87
This is the end of the preview. Sign up to access the rest of the document.
  • Winter '17
  • Santos O'Neill Garcia
  • History

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern