Скачать или смотреть the will power instinct by Kelly McGonigal / BOOK SUMMARY IN HINDI | audiobook | @DRANI1499

Unlock the science of self-mastery with our in-depth summary of Kelly McGonigal’s best-seller, The Willpower Instinct. In this video, we dive into the biological roots of self-control, moving past the myth that willpower is just a personality trait.

Discover the inner workings of the prefrontal cortex and learn how factors like sleep, stress, and social circles dictate your ability to stay on track. We also provide actionable strategies—like the "10-Minute Rule" and the power of self-compassion—to help you build lasting habits.

Join us to harness your internal strength and take command of your life. If you find this helpful, please like and share!
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TIMESTAMPS

00:00:00 It’s Not Heart, It’s Biology: The Science of the Mind

00:03:14 The Three Powers: I Will, I Won’t, I Want

00:06:11 The Pause-and-Plan Response

00:09:00 Training Your Willpower (Don't Drain It!)

00:11:55 The Silent Killers of Self-Control

00:14:56 The Illusion of Instant Gratification

00:17:57 Moral Licensing & The "What-the-Hell" Effect

00:20:48 Connecting with Your Future Self

00:23:48 The Social Contagion of Willpower

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🚀 Key Takeaways:
The Three Powers of Willpower: Learn how to balance "I Will" (doing what’s important), "I Won't" (resisting temptation), and "I Want" (remembering your long-term "Why").

The Willpower Battery: Understand why your self-control fades by the end of the day and why you should tackle your hardest tasks in the morning.

The 10-Minute Rule: A simple biological hack to overcome instant gratification. If you want something "bad" for you, wait 10 minutes before acting.

The Biology of Stress: How stress highjacks your brain and forces you into "impulse mode," and how to switch back to "self-control mode."

The Forgiveness Secret: Why self-criticism actually leads to more failure, and why self-compassion is the ultimate willpower booster.
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🧠 Key Learnings for Your Growth:
Dopamine vs. Satisfaction: Why your brain confuses "the promise of a reward" with actual happiness, and how to stop falling for "dopamine loops."

Moral Licensing Trap: Why doing something "good" (like exercising) often gives your brain a "license" to do something "bad" (like overeating)—and how to avoid it.

The "What-the-Hell" Effect: Learn why one small mistake often leads to a total collapse of your goals, and how to stop the cycle of guilt.

Connecting with your Future Self: Why we treat our future selves like strangers and how to bridge that gap to stop procrastinating today.

Social Infection: How willpower (and lack thereof) is contagious. Learn how your social circle influences your discipline.
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✅ Actionable Steps (Try these today!):
5-Minute Meditation: Focus on your breath to physically grow the willpower center of your brain.

Slow Your Breathing: Aim for 4-6 breaths per minute during moments of temptation to boost your Heart Rate Variability (HRV).

Sleep for Self-Control: Aim for 7-8 hours; willpower is a biological resource that requires physical rest.
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Chapter List: The Willpower Instinct
Introduction

Chapter 1: I Will, I Won't, I Want
Chapter 2: The Willpower Instinct
Chapter 3: Too Tired to Resist
Chapter 4: License to Sin
Chapter 5: The Brain’s Big Lie
Chapter 6: What the Hell
Chapter 7: Putting the Future on Sale
Chapter 8: Infected!
Chapter 9: Don’t Read This
Chapter 10: Final Thoughts