Below are resources to help you further explore and share what you learned and experienced in our intensive. You are welcome to share anything on this page.
PDFs of Slide Show:
McGonigalWillpowerIntensiveHandoutofSlides (Best for Printing)
McGonigalWillpowerIntensiveSlides (Best for Viewing on Computer)
Guided Meditations/Practice MP3s/Written Exercises:
Breath Focus MP3 (instructions for practice followed by 3 5-min intervals marked by meditation bowl ringing, for up to 15-min practice)
Listening to Your Body MP3 (5-min meditation/reflection on self-care)
Surf the Urge instructions (breathing practice for dealing with cravings/impulses/anxiety)
Self Compassion Letter Writing Exercise (word doc)
Values Affirmation Writing Exercise (word doc)
Full scientific reports of relevant ideas/studies mentioned in workshops:
The Neural Basis for Self-Control (Rangel 2009)
Ego Depletion–Is It All In Your Head?: Implicit Theories About Willpower Affect Self-Regulation (Job, Dweck, & Walton 2010)
Putting Brain Training to the Test (Owen et al. 2010)
The Great Outdoors: How a Green Exercise Environment Can Benefit All (Gladwell et al. 2013)
The Science of Self-Compassion A review chapter by self-compassion researcher Kristin Neff, from the book Compassion and Wisdom in Psychotherapy
Self-Compassion Increases Self-Improvement Motivation (Breines et al. 2012)
How Can We Instill Productive Mindsets at Scale? A Review of the Evidence and an Initial R&D Agenda White paper prepared for the White House meeting on Excellence in education: The importance of academic mindsets. (Yeager et al 2013)
Mind Wandering and Attention During Focused Meditation (Hasenkamp et al. 2012)
Craving to Quit: Psychological Models and Neurobiological Mechanisms of Mindfulness Training as Treatment for Addictions (Brewer, Elwafi, & Davis 2012).
Resources from Organizations I Work With/Endorse:
The Stanford Center for Compassion and Altruism Research and Education (includes many videos of compassion-related talks, research papers, and other resources)
Perts (a Stanford University research center focused on academic motivation and mindset).
The Center for Greater Good (UC Berkeley) — articles, videos, and more on the “Science of a Meaningful Life”
“The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It” (Penguin 2011) describes the science of self-control and how to apply it to your own life. Available in hardcover, ebook, and audiobook formats everywhere. Also available in Chinese, Dutch, German, Hebrew, Japanese, Korean, Russian, Spanish, and other translations — check your regional booksellers to see if it is available. Published as “Maximum Willpower” in the UK.
“Choose to Change” On-Demand 6-Week Video/Audio course from SoundsTrue.com
Do you feel stuck in old habits that no longer serve you? Have you been struggling to make a change that you know will bring greater health and happiness into your life? In Choose to Change, Dr. Kelly McGonigal presents a six-week online video course on the process of intentional change that blends lecture, experiential exercises and guided meditations, Q&A with participants, and more. CE credits available to a range of healthcare professionals. This series includes videos of previously live sessions, as well as downloadable MP3s of all meditation/self-reflection practices in the program. Get immediate access online at Sounds True.
“The Neuroscience of Change” 6-Session Audio Program from SoundsTrue.com
The Neuroscience of Change: A Compassion-Based Guide to Personal Transformation presents six live (unscripted) talks and twelve guided self-reflection and mediation practices to support the process of change. This audio series integrates the most exciting scientific findings about how the mind works with the wisdom of mind-body traditions like yoga and Buddhism. It deepens some of the most important ideas from The Willpower Instinct, including the importance of mindfulness, self-compassion, and acceptance for change. The program also provides practical support to help you explore and embody these qualities through breathing, meditation, and relaxation practices.
You can order the 6-CD set OR download the program in MP3 format at Sounds True. CE Credits available for the downloadable version.
“Boost Your Willpower: 28 Days to Create the Change You Want” A Free 4-Week Online Program through YogaJournal.com
Through this exclusive Yoga Journal program, created by Stanford University psychologist Kelly McGonigal, you will learn to identify what you really want and gain the tools and skills needed to reach those goals. You can do this program anytime, at your own pace. After you sign up, you’ll receive daily emails with links to yoga practices, meditations, and self-reflection exercises to tap your inner guidance, focus your energy, and strengthen your willpower muscles. Plus, you’ll enjoy great information and tips about how willpower works and how to create a life that supports all of your goals.