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" In another test of the wills of young female dieters, each one was tempted by a bowl brimming with M&M’s that was placed in the screening room with her as she watched a nature documentary (a nontearjerker about bighorn sheep). For some of the women, the bowl was placed nearby, within easy reach, so they had to continually resist the temptation. For other women, the candy bowl was placed on the other side of the room and hence was easier to resist. Later, in a separate room with no food in sight, the women were given impossible puzzles to solve, that standard lab test of self-control. The dieters who had sat within arm’s reach of the M&M’s gave up sooner on the puzzles, demonstrating that their willpower had been depleted by the effort of resisting temptation. Clearly, if you’re a dieter who doesn’t want to lose self-control, you shouldn’t spend a lot of time sitting right next to a bowl of M&M’s. Even if you resist those obvious temptations, you’ll deplete your willpower and be prone to overeating other foods later. "
― Roy F. Baumeister , Willpower: Rediscovering the Greatest Human Strength
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" It’s the same lesson that Navy SEAL commandos learn during a modern version of Stanley’s ordeals: the famous Hell Week test of continual running, swimming, crawling, and shivering that they must endure on less than five hours’ sleep. At least three-quarters of the men in each SEAL class typically fail to complete training, and the survivors aren’t necessarily the ones with the most muscles, according to Eric Greitens, a SEAL officer. In recalling the fellow survivors of his Hell Week, he points out their one common quality: “They had the ability to step outside of their own pain, put aside their own fear, and ask: How can I help the guy next to me? They had more than the ‘fist’ of courage and physical strength. They also had a heart large enough to think about others. "
― Roy F. Baumeister , Willpower: Rediscovering the Greatest Human Strength
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" I started to feel I wasn’t right,” Blaine said. “I’ve been through organ failure, but there’s nothing worse than mental illness. I looked through the ice at a guy standing in front of me and asked him what time it was. He says, ‘Two o’clock.’ I say to myself, Oh, man, I’m not done with this until ten P.M. That’s eight more hours! I tell myself it won’t be so bad once there’s only six hours left, so I just have to get through the next two hours. That’s the kind of time-shift technique I use to change perspective so I get through these stunts. I waited for at least two hours, just patiently waited, and it was difficult. I was hearing voices. I was seeing people’s bodies carved into the ice. And I don’t realize that these are all hallucinations from sleep deprivation. You don’t know what’s going on—you think it’s real because you’re awake. So I waited two hours, and I looked at a guy through the ice and asked, ‘What time is it?’” Gazing through the ice, Blaine still had enough mental resources to realize that this guy looked much like the guy at two o’clock. Then he discovered that it was the same guy. “He goes, ‘Two-oh-five,’” Blaine recalled. “That’s when things got really bad.” Somehow he stayed in the ice until the prime-time removal, but he was so dazed, incoherent, and weak that he had to be rushed off immediately in an "
― Roy F. Baumeister , Willpower: Rediscovering the Greatest Human Strength
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" Yes, that did indeed sound like the toughest feat of them all. But then something else occurred to Blaine once he heard about the experiments by Baumeister and other scientists. After learning of the wide-ranging benefits of the willpower-strengthening exercises, Blaine nodded and said, “That makes perfect sense. You’re building discipline. Now that I think about it, when I’m training for a stunt and I have a goal, I change everything. I have self-control in every aspect of my life. I read all the time. I eat perfectly. I do good things—I visit kids in hospitals and do as much of that as I can. I have a whole different energy. Complete self-control. I eat food based on nutrition. I don’t overindulge. I don’t drink. I don’t waste time, basically. But as soon as I’m done with that, I go to the opposite extreme, where I have no self-control, and it seems to spread through everything. It seems like when I stop eating right, then I’m not able to sit down and read for the same amount of time. I can’t focus the same way. I don’t use my time the same way. I waste a lot of time. I’ll drink. I’ll do silly things. After a stunt I’ll go from 180 pounds to 230 pounds in three months. "
― Roy F. Baumeister , Willpower: Rediscovering the Greatest Human Strength
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" Remember, too, that the depleted state makes you feel everything more intensely than usual. Desires and cravings are exceptionally intense to the depleted person. Dieting is a frequent drain on your willpower, and so the dieter will frequently be in a depleted state. That will, in effect, turn up the volume on many good and bad things that happen throughout the day. It will also make longings—yes, unfortunately, even the longings for food, which are already there—seem especially intense. This may help explain why, eventually, many dieters seem to cultivate a numbness to their body’s wants and feelings about food. "
― Roy F. Baumeister , Willpower: Rediscovering the Greatest Human Strength
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" When you’re not starving, when you have glucose, you can prepare for the battle of the bulge with some of the classic self-control strategies, starting with precommitment. The ultimate surefire form of precommitment—the true equivalent of Odysseus tying himself to the mast—would be gastric bypass surgery, which would physically prevent you from eating, but there are lots of more modest forms. You can begin by simply keeping fattening food out of reach and out of sight. You’ll conserve willpower (as the women in the experiment did when the M&M’s were moved out of reach) at the same time that you’re avoiding calories. In one experiment, office workers ate a third less candy when it was kept inside a drawer rather than on top of their desks. A simple commitment strategy for avoiding late-night snacking is to brush your teeth early in the evening, while you’re still full from dinner and before the late-night-snacking temptation sets in. Although it won’t physically prevent you from eating, brushing your teeth is such an ingrained pre-bedtime habit that it unconsciously cues you not to eat anymore. On a conscious level, moreover, it makes snacking seem less attractive: You have to balance your greedy impulse for sugar against your lazy impulse to avoid having to brush your teeth again. "
― Roy F. Baumeister , Willpower: Rediscovering the Greatest Human Strength