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Anton GoncharovAI systems developer
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The Willpower Instinct

Kelly McGonigal

  • Habits
  • Psychology

A book based on “The Science of Willpower”, the course Kelly McGonigal teaches at Stanford. She divides self-control into three powers — “I will”, “I won’t” and “I want” — and uses research to explain why we lapse and procrastinate and how to fix it.

Key ideas

  1. Willpower is like a muscle: it tires by evening, but it can be trained.
  2. Sleep, movement and calm breathing give more self-control than forcing yourself.
  3. Praising yourself for “good” behavior gives you moral license to lapse — keep your eye on the goal, not on your merits.
  4. Guilt after a lapse leads to another lapse, while self-compassion leads back to the goal.

Where and how I applied it

  • Demo · Next.js website · Python in the browser, AI mentor

    Online school with a student account

    A student dashboard with an activity calendar and a day streak: the habit of studying is supported by visible progress, not by forcing yourself.

  • Demo · Telegram and Max · points, QR at the till, broadcasts

    Loyalty program in Telegram and Max

    “Every sixth coffee free” stamps and guest levels: a reward for a habit people want to come back to.

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