Willpower is not a trait we are inherently born with. It must be learned and practised often. Too many people complain they lack willpower and give up quickly on their health and fitness goals. If only they knew it is possible to train the brain to get better at doing hard things. If you struggle with self-discipline and want to get better at handling discomfort, read below. You’ll learn all about the brain region responsible for tenacity and how you can train yourself to handle difficult situations.
Why Don’t We Like Hard Things?
Humans are pain averse creatures. If it were up to us, we would probably spend all day lying around, eating and watching our favourite TV shows. This is because, in the hunter gatherer days, too much physical exertion could kill us. Our biological drives encouraged us to eat plenty of calories and conserve energy so that we could reproduce and carry on the species. Although these drives helped us survive back in the day, they aren’t particularly useful in our modern environment. Nowadays, if we were to sit around and be lazy all the time, we wouldn’t achieve our goals or feel any sense of fulfilment. One paradox of the human condition is that we must do unpleasurable things in order to reap rewards in the future. For example, you must train hard in order to get a muscular physique and you have to go to work if you want money to spend. Short-term discomfort is a prerequisite for long-term gain. So no, you aren’t a lazy person. Your aversion to unpleasant tasks is completely natural but that doesn’t mean you have the right to avoid them. Use this information as an explanation rather than an excuse.
Anterior Mid-Cingulate Cortex
The part of the brain responsible for willpower is located in the frontal lobe and called the “anterior mid-cingulate cortex”. Those wanting to sound less nerdy can call it the aMCC. This little brain region was first identified around 1907 but an appreciation for its importance is fairly recent. Only in the last few years have scientists discovered the role it plays in decision making, cost/benefit analyses and allocating resources in pursuit of goals. Well-known podcaster Dr Andrew Huberman has also helped this brain region get more recognition after discussing it on an episode about mental strength with David Goggins. According to research, the reason some people have better willpower than others is because they have a larger and more active aMCC. A study found that electrical stimulation of the aMCC region can cause you to feel more motivated than usual to overcome challenges. This is good news for those who believe they lack inner strength because the brain is plastic. Plastic means it has the ability to be changed. Your aMCC can shrink or grow depending on the activities you do every day. So if you want more willpower and mental strength, you must do tasks that stimulate the aMCC.
How To Grow The aMCC
Don’t worry, you don’t need electrodes to stimulate your aMCC. You can do it on a daily basis by completing tasks that make you slightly uncomfortable. Dr Andrew Huberman refers to these as “micro-sucks”. This could be resisting something you really want (like a muffin alongside your coffee) or making yourself do something you don’t feel like doing (cleaning the house). Deliberately forcing yourself to complete an unpleasant task activates the aMCC and over time, it will increase in size. Just like how your bicep gets bigger after enough barbell curls, your brain regions can enlarge when you use them frequently. Now this doesn't mean you have to run a marathon every single day and put yourself through the ringer. Huberman emphasises that these only need to be MICRO-sucks. Doing a small, trivial activity that slightly inconveniences you is enough to grow the aMCC. Make a list of tasks that you know you need to do but don’t find particularly enjoyable. Examples could be washing your car, Bikram yoga, not buying your usual pie from the bakery or doing a few extra reps the next time you’re at the gym. Aim for a minimum of one micro-suck per day and your aMCC will get bigger and stronger.
Conclusion
Humans are not meant to live easy lives devoid of any challenge. We derive a sense of accomplishment and fulfilment from overcoming difficult challenges. Rather than saying “I have no willpower”, tell yourself you have a small aMCC but you’re working on it. Make a list of your most dreaded tasks and perform them anyway. Soon you'll be addicted to the feeling of ticking things off your to-do list and getting it done. So what are you going to do to grow your aMCC today?
Written by Lauren Carruthers.