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Scientific Secrets for Self-Control
Publishers summary from audible.com:
Join an expert in self-control research for six engaging and inspirational lessons that shatter the myths about willpower and replace them with verifiable science that can make the seemingly unattainable finally possible. Packed with eye-opening studies, experiments, and exercises to strengthen your self-control when dealing with money, fitness, personal relationships, and more, this course will have you wondering why you ever doubted yourself.
Whether you're looking for new ways to resist temptation, make a strong first impression, or better control your emotions, this is your guide to understanding—and mastering—what is a frequently misunderstood subject. In clear language, your award-winning professor introduces you to the general theories behind self-control: what it is, how it works, and how you can take steps to improve it.
Among the topics you'll investigate:
How researchers discovered that delayed gratification can lead to better individual well-being in everything from higher self-worth to less sensitivity to rejection
One of the most influential theories about how self-control works - the limited resource model, which argues that self-control relies on limited energy that becomes depleted after use
How scientists discovered the link between the prefrontal cortex and aggression, and how people at risk for violent anger show abnormalities in that region of the brain.
Alongside groundbreaking scientific findings and research, you'll get personal exercises, activities, and thought experiments you can use to practice strengthening your self-control skills to meet whatever specific goals you want to achieve.
Disclaimer: Please note that this recording may include references to supplemental texts or print references that are not essential to the program and not supplied with your purchase.
©2013 The Teaching Company, LLC (P)2013 The Great Courses
Join an expert in self-control research for six engaging and inspirational lessons that shatter the myths about willpower and replace them with verifiable science that can make the seemingly unattainable finally possible. Packed with eye-opening studies, experiments, and exercises to strengthen your self-control when dealing with money, fitness, personal relationships, and more, this course will have you wondering why you ever doubted yourself.
Whether you're looking for new ways to resist temptation, make a strong first impression, or better control your emotions, this is your guide to understanding—and mastering—what is a frequently misunderstood subject. In clear language, your award-winning professor introduces you to the general theories behind self-control: what it is, how it works, and how you can take steps to improve it.
Among the topics you'll investigate:
How researchers discovered that delayed gratification can lead to better individual well-being in everything from higher self-worth to less sensitivity to rejection
One of the most influential theories about how self-control works - the limited resource model, which argues that self-control relies on limited energy that becomes depleted after use
How scientists discovered the link between the prefrontal cortex and aggression, and how people at risk for violent anger show abnormalities in that region of the brain.
Alongside groundbreaking scientific findings and research, you'll get personal exercises, activities, and thought experiments you can use to practice strengthening your self-control skills to meet whatever specific goals you want to achieve.
Disclaimer: Please note that this recording may include references to supplemental texts or print references that are not essential to the program and not supplied with your purchase.
©2013 The Teaching Company, LLC (P)2013 The Great Courses
4 pages, Audible Audio
First published January 1, 2013
7 people are currently reading
135 people want to read
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Displaying 1 - 30 of 63 reviews
May 31, 2017
Quick review for a quick read. This isn't the first "Great Courses" audiobook I've listened to, but it was one of the ones I was most disappointed by. A shame because the topic is very fascinating in terms of how self-control is regulated by the brain. It touches on several topics with support from several studies: brain injury and how it affects self control, mental energy and fatigue, dietary influences in brain energy, making decisions, how fatigue factors into difficult topics, self control and finances, etc. I found that I wasn't really the biggest fan of the audio lecturer. His dictation didn't feel immersive/enthusiastic about the topic and the transitions between topics weren't as smooth from lecture to lecture as I would've hoped. I did have a few takeaways for the knowledge base and topics this series of lecture covered, but not enough for the time and energy that it took for me to move through this audio course (which was well over 3 hours).
Overall score: 2/5 stars.
Overall score: 2/5 stars.
December 23, 2016
A good book to round up the most important aspects of self-control. How ever, I Can say it's just the most important 3% of the information that one can learn about self-control and it cannot be a good textbook for those who like to read an extensive and comprehensive introduction to this rather extremely important subject.
I enjoyed it and I recommend it to the those who are looking for a crash-course formatted audiobook.
I enjoyed it and I recommend it to the those who are looking for a crash-course formatted audiobook.
September 30, 2020
Our self-control depends on limited energy resource, once we try to control ourselves this energy will be depleted, consequently it will lead to unwanted consequences of less strength in facing an upcoming self-control in the future.
There are two practical solutions to recharge your self-control energy which depends on metabolic energy and adequate sleep:
The first is biological:
Take breakfast and sleep more than 8 hrs.
The second is psychological:
Keep reminding yourself of your core beliefs, their value and why they are important to you.
So what is self-control?
The first part of it is:
mintoring e.g the people who keep track their money show better management, those who measure their weight everyday have a healthier weight.
The second is:
standards; what's appropriate to do?
And the third is: strength.
and the last one can be impoved the same way we improve our muscles with exercise.
Mental exhaustion and stress undermine your energy.
The practical ways to improve our self-control:
Implementation intention, which means; get your brain out of (the desire and what u do) equation, (if, then) agreement, for example:
If i get home from work then i will exercise for ten moments. Here its like you made a mental contract and you have agreed to it, so your mind wont' argue.
The best treat you can have is delay gratification, neuroscience shows that people who practice delay of gratification shows an overactive brain when it comes to overriding their impulses, and those who don't practice it have an overactive reward area.
There are many consequences of the energy depletion of self-control:
e. g aggressiveness, less forgivness and mismanagement of money and stereotyping others.
Dewall says that you are barely human if you don't fail in self-control, but we are equal to the successful people who have succeeded in their self-control.
There are two practical solutions to recharge your self-control energy which depends on metabolic energy and adequate sleep:
The first is biological:
Take breakfast and sleep more than 8 hrs.
The second is psychological:
Keep reminding yourself of your core beliefs, their value and why they are important to you.
So what is self-control?
The first part of it is:
mintoring e.g the people who keep track their money show better management, those who measure their weight everyday have a healthier weight.
The second is:
standards; what's appropriate to do?
And the third is: strength.
and the last one can be impoved the same way we improve our muscles with exercise.
Mental exhaustion and stress undermine your energy.
The practical ways to improve our self-control:
Implementation intention, which means; get your brain out of (the desire and what u do) equation, (if, then) agreement, for example:
If i get home from work then i will exercise for ten moments. Here its like you made a mental contract and you have agreed to it, so your mind wont' argue.
The best treat you can have is delay gratification, neuroscience shows that people who practice delay of gratification shows an overactive brain when it comes to overriding their impulses, and those who don't practice it have an overactive reward area.
There are many consequences of the energy depletion of self-control:
e. g aggressiveness, less forgivness and mismanagement of money and stereotyping others.
Dewall says that you are barely human if you don't fail in self-control, but we are equal to the successful people who have succeeded in their self-control.
September 20, 2017
I couldn't get into this course because the instructor relied too heavily on Baumiester's research on willpower, which recent attempts have failed to replicate.
This (and other similar failures to replicate) have thrown the entire field of research psychology into a low key (myth busters style) crisis.
Although Baumiester is a much beloved and revered figure in the field of psychology, and his research is literally foundational.
I think it's a good idea to pause on citing these and other un-repicated works until their validity can be re-established.
Perhaps this course is good in other ways. But part of me was turned off as soon as I heard the B word, and I was never quite able to trust the rest of what the instructor had to say from then on.
It's like the time I found an ant in the syrup on a stack of waffles when I was a kid. I couldn't finish my breakfast after that. I still don't look at waffles in quite the same way.
This (and other similar failures to replicate) have thrown the entire field of research psychology into a low key (myth busters style) crisis.
Although Baumiester is a much beloved and revered figure in the field of psychology, and his research is literally foundational.
I think it's a good idea to pause on citing these and other un-repicated works until their validity can be re-established.
Perhaps this course is good in other ways. But part of me was turned off as soon as I heard the B word, and I was never quite able to trust the rest of what the instructor had to say from then on.
It's like the time I found an ant in the syrup on a stack of waffles when I was a kid. I couldn't finish my breakfast after that. I still don't look at waffles in quite the same way.
January 12, 2015
This was fun, thoughtful, and inspiring and I really enjoyed listening to the audiobook while doing workouts. For the couple bucks I spent (it was on sale) I felt it was enjoyable and a great value. It brings in some interesting scientific studies but balances them well with a good narrative style.
February 8, 2015
Long winded explanation that wasn't particularly insightful. Could have covered all of the topics in 30-45 minutes rather than 3 hours. After listening, my self control energy is completely drained.
January 12, 2019
I give this course 3.5 stars. It does not contain 'secrets' for self-control. I think it's well known that temptations can deplete your ability for self-control. And as the day continues and you're bombarded with temptations, it becomes more difficult to control your impulses. Some tips include getting sufficient amount of sleep, eating breakfast to get the metabolic boost for self-control, removing temptations, monitoring your activity (like tracking your spending), and having a plan to meet your goal. There are studies that support these tips. For example, people who weigh themselves every day (monitoring) have been more successful in losing weight.
July 18, 2020
Pretty interesting and a nice complement to the previous 2 Great Courses as it reinforced much what they said.
Is it new knowledge, not really many previous books I've listened to / read have the same content though some of it was presented in a slightly different way and there were a few extra case studies.
All in all it reinforces the subject matter and I still think it was a worthwhile listen to
Is it new knowledge, not really many previous books I've listened to / read have the same content though some of it was presented in a slightly different way and there were a few extra case studies.
All in all it reinforces the subject matter and I still think it was a worthwhile listen to
January 9, 2015
Classic new years resolution type of read. I "read" this one with my ears (Audible.com) .... The content was interesting, but it was about twice as long as it needed to be because the professor delivering the content felt like he had to fully explain each experiment, including defining terms like "collaborator" each and every time. By the time the 5th, let alone 10th experiment is described the listener is likely catching on so cut to the chase! I also found that some of the information was in conflict. For example, we have less self control when our self control energy is down, but we should impose situations where we have to use self control to strengthen our self control muscles.
Still - some useful theoretical ideas and a few exercises for practical application that are useful!
Still - some useful theoretical ideas and a few exercises for practical application that are useful!
December 25, 2015
This is a series of lectures from "The Great Courses". I listened to the Audible recording.
The author/lecturer is incredibly long winded and slow to his points. I had to listen at double speed to keep from losing patience, which is fitting for the subject matter discussed. The lectures spent a great deal of time reviewing experiments to illustrate points about the nature of Self-Control and its place in the brain. This was informative, but doled out in exceedingly greuling terms. The entire series of lectures lasts about three hours. If the author spoke naturally it would have been one hour.
The author/lecturer is incredibly long winded and slow to his points. I had to listen at double speed to keep from losing patience, which is fitting for the subject matter discussed. The lectures spent a great deal of time reviewing experiments to illustrate points about the nature of Self-Control and its place in the brain. This was informative, but doled out in exceedingly greuling terms. The entire series of lectures lasts about three hours. If the author spoke naturally it would have been one hour.
January 2, 2015
These lectures are poorly written and read. The speaker seems like he is very new to public speaking, and he is talking down to the audience to a ridiculous degree. I am a nerd, so I am familiar with most of the studies already, but it would still be enjoyable if it was done better.
February 24, 2024
Professor C. Nathan DeWall builds on Prof. Roy Baumeister's analogy of self-discipline as a muscle that fatigues, delving into the limited nature of willpower as revealed through innovative studies, from resisting the temptation to look at a specific part of the TV, to dogs whose willpower was tested and sometimes bolstered with glucose. This book celebrates the exceptional self-control of individuals like Michael Phelps and Haruki Murakami. Yet, it also soberly acknowledges the struggles faced by all of us. He frames self-control with a tripartite model —monitoring, standards, and strength—and likens self-regulation to a thermostat, emphasizing a systemic approach to maintaining personal equilibrium through pre-set standards and monitoring.
The discussion deepens with the concept of 'implementation intention,' a strategic if-then planning that solidifies self-discipline, effectively illustrated by everyday scenarios like committing to exercise after an episode on Netflix or delaying online purchases. The importance of delaying gratification is underscored by the marshmallow test, suggesting a neurobiological basis for their desires. This is complemented by findings that structural differences in the brain can influence financial self-control, and the profound revelation that self-control is a more significant predictor of success than IQ, a claim supported by longitudinal studies on the role of self-control in learning. The author encourages readers to practice self-control in all life areas, advocating for a quantifiable approach to managing willpower and framing it as a skill that can be strengthened through use. This approach empowers readers to become 'mental energy accountants,' capable of finishing each day with a sense of control and achievement.
The discussion deepens with the concept of 'implementation intention,' a strategic if-then planning that solidifies self-discipline, effectively illustrated by everyday scenarios like committing to exercise after an episode on Netflix or delaying online purchases. The importance of delaying gratification is underscored by the marshmallow test, suggesting a neurobiological basis for their desires. This is complemented by findings that structural differences in the brain can influence financial self-control, and the profound revelation that self-control is a more significant predictor of success than IQ, a claim supported by longitudinal studies on the role of self-control in learning. The author encourages readers to practice self-control in all life areas, advocating for a quantifiable approach to managing willpower and framing it as a skill that can be strengthened through use. This approach empowers readers to become 'mental energy accountants,' capable of finishing each day with a sense of control and achievement.
July 14, 2017
A random choice; I was getting close to finishing my previous audiobook, so I looked to see what was available on the shelf of my library. This one caught my eye as sort of unusual. But I also am pretty bad at focusing on things I should do, so I thought it might be helpful.
There was some decent advice in these lectures, but I felt the scientific studies that were cited felt a bit repetitive and tended to give results that aligned with common sense. I also took some issue with how he chose to define self-control, which included the idea of holding oneself to a standard of what is appropriate in various situations. All of the advice and hints were focused on refraining from actions (don't overeat, don't waste money, don't send texts/emails when you are tired and likely to mess things up) which aren't really issues for me. I'm more interested in developing self-control to do things I don't want to, and to break away from routines. The advice from the lectures is theoretically applicable, but to me it has a different focus and this aspect is never sufficiently addressed.
Also, I have bracketed listening to this with more interesting things, so I find some of it fades from mind. It felt a bit long in listening to it because the repetition made for slow development, but it was only about 3 hours long. This is a lecture series that would have been well-served by having a course guide for some review; not sure if there should be one, but the copy I had didn't include one.
There was some decent advice in these lectures, but I felt the scientific studies that were cited felt a bit repetitive and tended to give results that aligned with common sense. I also took some issue with how he chose to define self-control, which included the idea of holding oneself to a standard of what is appropriate in various situations. All of the advice and hints were focused on refraining from actions (don't overeat, don't waste money, don't send texts/emails when you are tired and likely to mess things up) which aren't really issues for me. I'm more interested in developing self-control to do things I don't want to, and to break away from routines. The advice from the lectures is theoretically applicable, but to me it has a different focus and this aspect is never sufficiently addressed.
Also, I have bracketed listening to this with more interesting things, so I find some of it fades from mind. It felt a bit long in listening to it because the repetition made for slow development, but it was only about 3 hours long. This is a lecture series that would have been well-served by having a course guide for some review; not sure if there should be one, but the copy I had didn't include one.
May 5, 2022
This audiobook is available from The Great Courses. This is a high level overview of the subject of self control. There are several interesting citations on what causes us to lose control. Overall I feel that the interesting part of this book is that it helps to give attention to the choices we make and the state of mind we are in when such choices are made. That said, there were a few examples that I felt were flimsy or one sided and this it felt like the research might have been swayed. Of course the marshmallow experiment is cited. Overall, it is a three hour listen and I feel it is worth your time if only to get your feet wet in the subject.
Joseph McKnight
http://www.josephmcknight.com
Joseph McKnight
http://www.josephmcknight.com
May 5, 2025
Really interesting info, but again, I wish there had been about twice as much content. DeWall is a really conversational lecturer. He's personable and easy and fun to follow. Many of the studies he cited, I was already very familiar with, but he went beyond studies to provide tips and why those tips work. I struggled with some aspects of his definition of self-control, because it seemed to me that some of the examples he cited as self-control were actually self-discipline. It led to an interesting mental debate in my own mind and with a friend. We discussed different definitions, what they mean to us, and where the two overlap. We agreed, though, that they are not synonymous.
January 29, 2023
I think this is a good introduction to self-control. I found it helpful as a refresher/reminder. Some parts were validating and even encouraging, which was appreciated. I would like to hear his thoughts or suggestions for people that identify as neurodivergent. The activities seem doable, I just wonder if he would modify any of the activities or add additional steps for people with neurodivergence. Perhaps, it just depends on where a person is at, as it so often does. Overall, I enjoyed it. It complements much of the knowledge I have around this topic.
September 4, 2018
This audiobook is a series of recorded lectures on the subject of self-control. Unfortunately, all the strategies for self-control presented in these lectures are what most individuals would think of on their own without ever picking up a book on the subject. A few of the studies mentioned are interesting. However, a reader who has tried various strategies and is looking for highly insightful information and 'scientific secrets' will most likely be disappointed by this audiobook.
August 18, 2024
I thought this was a really interesting look into the exact nature of self-control, how it works, and then how it can be trained and helped when you need it. It also talks about how self-control can affect your behavior in other aspects of your life too. Definitely a solid listen for anyone who wants to develop their self-control skills, learn how to best help others, or get a little insight into the nuances of the brain.
December 14, 2020
I enjoyed this listen but I was surprised when it ended at 6 chapters, which was my fault for not realizing the length. These are usually so long, so it felt abrupt! Aligned with similar content I’ve explored and, as all of great courses, it was well read and organized. I would have liked more for it to feel complete and highly usable.
April 15, 2021
I was going to rate this 2 stars since the advice isn't anything you won't find on some Google search on the same topic in 1/10th the time.
However, Lesson 5 said that "caucasian participants showed noticeably less exhaustion when they prepared a script for an inter-racial interaction" and that made me laugh so hard I decided to bump the score up.
However, Lesson 5 said that "caucasian participants showed noticeably less exhaustion when they prepared a script for an inter-racial interaction" and that made me laugh so hard I decided to bump the score up.
September 17, 2021
There is a lot of literature on this subject and much of that is presented here in these six lectures. I think there are plenty of great takeaways that can translate to actionable items in your life. This is a pretty good starting place for gaining more self control and understanding what your mind is like.
December 28, 2022
The book only focuses on really one aspect of self control and how to improve it based on that one aspect. I did still get some new perspective on self control but it did start to get repetitive towards the end.
There was plenty of scientific data and case studies he discusses though, so if you like that, it’ll also be enjoyable.
There was plenty of scientific data and case studies he discusses though, so if you like that, it’ll also be enjoyable.
February 8, 2023
Is this even a science book? Very superficial descriptions of the relevant studies. Some unconvincing self-help advice. At the end, author was using self-control synonymously with mental capacity. There was even an scientific error on human biology. He thought blood glucose was broken into amino acids. Did he even go to high school? Was this even edited?
What a poor lecture series.
What a poor lecture series.
January 8, 2019
This course teaches you about what, why and how does self control works around your everyday.
With simple definitions to interesting examples, but above, exercises to work out your inner control; you spend a couple of hours reflecting on yourself.
Worth the pause to meditate analyzing the subject.
With simple definitions to interesting examples, but above, exercises to work out your inner control; you spend a couple of hours reflecting on yourself.
Worth the pause to meditate analyzing the subject.
February 18, 2019
A very short series, only 6 lectures. I enjoyed them but I wish it was longer. I didn’t hear a whole lot that I didn’t already know. I especially enjoyed the specific activity suggestions at the end of each lecture.
April 12, 2022
I am genuinely surprised by the sweeping generalizations made by DeWall in the second half of these lectures. Especially in the “mental fatigue” that white persons experience with racial interactions with Black persons, or other interracial interactions in Lesson 5.
May 24, 2017
OK, ale privela vysvetlovania experimentov a primalo principov, napadov na vyskusanie a pod.
Ovela viac na tuto temu sa mi pacila kniha Willpower instinct.
Ovela viac na tuto temu sa mi pacila kniha Willpower instinct.
February 21, 2018
A short, concise and condense course (6 x 30-min lectures) on self-control. I watched the whole course in one go. It was easy to understand and well-argued and supported by many experiments.
July 4, 2018
An entirely too flimsy set of content. It probably shouldn't have been this short.
May 7, 2019
Basic survey of knowledge on impulse-control and self-discipline.
Displaying 1 - 30 of 63 reviews