Willpower, Star Power, and Ghost Busters

If you have any interest in understanding the business of willpower, I recommend reading a fabulous new book, The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It, by Kelly McGonigal, PhD. There is so much good information in McGonigal's book relating to health choices and weight, it's difficult to know where to begin.


Like several other excellent recent books, McGonigal bases process descriptions and suggested prescriptions on neuroscience findings rather than theory. For example, in discussing what she calls, "The Neuuobiology of 'I Want'", she says:


"How does the reward system compel us to act? When the brain recognizes an opportunity for rewards, it releases a neurotransmitter called dopamine. Dopamine tells the rest of the brain what to pay attention to and what to get our greedy little hands on. A dopamine rush doesn't create happiness itself--the feeling is more like arousal."


She adds,


"...neuroscientists have given the effect of dopamine release names, including, seeking, wanting, craving, and desire. But one thing is clear: It is not the experience of liking, satisfaction, pleasure or actual reward.  Studies show that you can annihilate the entire dopamine system in a rat's brain, and it will still get a goofy grin on its face if you feed it sugar. What it won't do is work for the treat. It likes the sugar; it just doesn't want it before it has it."


Dopamine Driven Behavior


Dopamine and the neurochemistry of "wanting", doesn't just affect rats. She cites human research findings confirming the same dynamics at work in the human brain.


The dopamine effect is in play with virtually every area of life where continuing sensory stimulation occurs. This includes gambling, video gaming, binge or uncontrolled alcohol consumption, tobacco,  illicit drugs, chronic Internet surfing, shopaholic behavior, hours with social media, hours watching YouTube, and more including excessive food consumption. When we engage in activity that keeps us chained to "just one more" behavior, we are driven by a dopamine rush that lights up the limbic brain and hijacks our neocortex cognition.


As McGonical correctly points out, we mistake the promise of reward for happiness. We're chasing a ghost called satisfaction, a ghost that will not and cannot deliver what we're chasing. 


Who You Gonna Call? Ghost Busters!


Are we destined to spend eternity chasing ghosts? Absolutely not. There are multiple actions that can break dopamine's grip. 


First, create your Power Vision and repeat it daily. Really crank up the excitement, energy, and sensory imagery (what you see, hear, say, and feel). Get clear about your "Big Whys". Spend time every day reaffirming your choice to achieve great health for you and for those who care about you.


When faced with temptation step back and allow the initial dopamine rush to subside. The great news is that it takes only about 10-minutes or less for that to happen. 


The 10-Minute Rule


Rather than get into an argument with yourself, choose to follow the rule that before deciding to eat anything you wait 10 minutes. 


Get up from the table, take a walk, use an Energy Psychology (EP) method such as Thought Field Therapy (TFT), Emotional Freedom Techniques (EFT) or CenterPoint Release (CPR) to neutralize the craving. You can also engage in other activity that puts physical and psychological distance between you and the object of temporary temptation.


During that 10 minute break, ask yourself two questions: If I eat this food, what will it do for me? If I eat this food, what will it do to me? 


Recall the Power Vision you created and reinforced daily. Really feel what it is like to be at your chosen weight for wellness. Sit up or stand up straight. Act "as if" you are now at that weight. How do you feel? What are people saying about you? What are you saying about yourself? 


Self-Compassion is a Winning Strategy


If you do eat the "forbidden fruit" and guilt or the self-critic show up, let it go. Just notice the feelings, identify where in your body you sense the feelings, and tap them away using CPR or other EP method: "Let it go, release and let it go, let it go...peace." 


Studies show you are TWICE as likely to continue binging if you feel intense guilt or shame. As counter intuitive as it may seem, allowing yourself to feel self-compassion and forgiveness means you are far less likely to continue the behavior.


Create "The Food Store Adventure" Video Game


Finally, choose to capture the power of dopamine for your chosen new reality. How? Keep flashing "New You" Power Visions like a strobe light. Bring in your favorite music. Turn up the volume. Turn up the lights. Turn up the intensity.


Now it's time to play! Imagine yourself starring in a video game. Imagine you keep running from place to place at the supermarket racking up points for every good food choice. Eat a sugary cookie and you lose points. Run through the food store placing fresh fruits and vegetables in the cart and watch the point total surge. Get extra points for choosing organic and fresh local produce!


Think this is silly? Try it. Watch as you jump over the donut cart and barely beat out other shoppers trying to get the same items. 


Let your imagination fly. Don't "script" your video game. Let it take on a life of it's own. Let each time you play be different.


Play and have fun. Creating uncertainty increases dopamine production and supports healthy choice. You're also rehearsing for the real world. After a couple of times through your imaginary video game food maze, you'll find yourself counting points as you walk down supermarket ailes and visit restaurants in the physical world.


Add fun and positive feelings to making good food choices. Your body, mind and spirit will love it.


Steve Carter


Stress Solutions, LLC
Home of the Weight for Wellness(TM) Program


http://www.EFT-MD.com | http://StressMastery.blogspot.com
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