Sober Synthesis

“People with a strong will power will always have the bigger picture in mind. They will be able to forgo small pleasures in order to help attain bigger goals.” -Brian Adams

Basic principles of willpower and tenacity

• Willpower and tenacity are tethered to our current autonomic function (parasympathetic and sympathetic nervous system) balance. 
  • When we are sleep deprived, in physical or emotional pain (including addiction), and when we are consumed/distracted by basic needs (e.g. hunger, connection), tenacity & willpower will be diminished.
  • This principle is aligned with those familiar with HALT (Hungry, Angry, Lonely, Tired) as triggers (risks) for relapse. I would add that some people experience emotional “shut down” rather than anger.

• You can increase tenacity & willpower by triggering the activation of the Anterior Mid-Cingulate Cortex (aMCC) region of the brain, the area that strongly influences our ability to resist something we want to do or move toward something difficult.
  • When you do something you don’t want to do, the Anterior Mid-Cingulate Cortex (aMCC) grows in volume (new neurons).

The two most powerful activities to increase willpower and tenacity are:

• Rewarding yourself, while limiting external rewards, for getting through a stressful experience and/or overcoming a challenge.
• Engaging in a mental or physical activity that you don’t want to do, or avoiding an activity you really want to do. These activities can actually decrease age-related brain atrophy in the aMCC.
  • Intentionally commit yourself to do some ‘micro-sucks’, something you don’t want to do, as part of your wellness/recovery routine.
  • Examples can be adding an extra exercise activity after finishing a challenging exercise activity, not eating dessert one night you want it, taking a cold shower, not scrolling on the phone when wanting to do so. 

How to Increase Your Willpower & Tenacity – Huberman Lab

Proposed questions for thought or sharing:

1. Have you included “micro-suc” activities into your wellness/recovery lifestyle? What activities? Have you noticed increased willpower and/or stress tolerance?
2. Did this information provide you with ideas of behavioral changes (micro-sucs) that you might experiment with?