What happens in our brain when we fight a temptation?

What “The Neural basis for Self-Control” reveals, an article published in October 2009 in the journal "Engineering and Science" is that in recent years, they have been discovered in the brain two important areas related to willpower, that are activated when we find ourselves in a situation in which we must make a decision.

The first of these two mechanisms is located in an area of ​​the brain called ventromedial prefrontal cortex (in green in the image). This area is activated when we are faced with several options and the need to choose between one of them, such as whether to eat a healthy apple or fall into the temptation of an irresistible brownie ...

The ventromedial prefrontal cortex (in green) first identifies the items in front of it, assigns a value to each one, and after comparing them, makes a decision. And what does the decision depend on? It will depend on the frequency with which the neurons in this region respond to each item that is presented to us. The more value we attribute to an item, the greater neuronal activity in the prefrontal ventromedial cortex (in green), and therefore the greater the probability that we will end up choosing that item. In my case, for example, there is no doubt that the brownie would elicit a greater neural response a priori than the apple. But what determines that in the end I manage to opt for the apple and thus be consistent with the objectives that I propose? Where is "willpower" located? What are the differences between some people and others?

It's not that people with self-control difficulties are "too sweet to eat" for example, but rather that they seem to limit their criteria to the immediate value of things ("Mmh, how good the brownie looks ... My health? What does it matter! Carpe diem! ), while people who display willpower also take long-term considerations into account. And then, will you say "that willpower is something that is inherited or has to do with intelligence?" Not quite. In fact, some authors such as Malcolm Gladwell affirm that intelligence, although it is a favorable variable, is not decisive for becoming a successful person in life. With regard to weight problems, there are also predisposing factors that can facilitate or hinder the implementation of self-control mechanisms such as the body constitution of each individual (people who tend to gain weight more easily must display greater willpower to resist temptations), the influence of education on eating habits or even the socio-economic context of the person (having to constantly be comparing prices and counting each coin reduces willpower as it is an exhaustive task).

However, what most draws the attention of the experts is the strong emotional component in impulsive behaviors that are observed not only in people with weight problems, but also in addictions, in emotional management problems, domestic violence , etc. Many people tend to regulate their emotional states through food or substance use. Hence the importance of understanding what our weaknesses hide, of making our actions more aware and of learning (or relearning) alternative coping strategies that are not harmful to health or hinder the objectives that we set for ourselves. In these cases, therapies can be of great help to get out of a vicious circle that does not suit us.

Kelly McGonigal, a psychologist and professor at Stanford University, whose classes I was fortunate to attend, explains in her book "The Willpower Instinct" that what we experience in this modern world as a loss of control may actually be a holdover. of our brain instinct. The brain evolved in a very different context than today. It was programmed to direct our decisions toward immediate gratification as resources and food availability in earlier times were more scarce and unpredictable. The problem is that what was adaptive before is no longer always adaptive today. For this reason, When we are hungry, the brain changes to a state of greater impulsivity and we are more prone to take risks. The priority of our brain is going to be to obtain more energy, relegating the rest to the background.

Another author, Archibald Hill, proposed that fatigue derived from physical exercise was not due to muscle failure but to an overprotective system in the brain whose function is to prevent exhaustion. Thus, the feeling of fatigue would be a trick that our mind sets in motion to protect our body from excessive wear and tear.

Now, returning to the question from before, what differentiates a person with relative willpower from another with less willpower (but beware, willpower is not a constant characteristic but a state), is the activation of a brain area called dorsolateral prefontal cortex (the region marked in red in the drawing). Thus, it has been observed that in self-controlled individuals, this region is activated to modulate the prefrontal ventromedial cortex (in green) so that long-term aspects such as our values, objectives, beliefs, aspirations are also included in the decision-making. In contrast, in individuals with low willpower, the dorsolateral prefrontal cortex (in red) does not come into play to efficiently regulate the activity of the ventromedial prefrontal cortex (in green).

But let's not be alarmed by fatalistic ideas! The good news is that willpower is like a muscle and therefore can be trained. On the other hand, maintaining good life habits is the basis for promoting its appearance. Since self-control depends largely on our physiological state, it is important to take care of sleep, eating, as well as practicing physical exercise and having recreational spaces to restore it. Let's not forget that too much self-control kills self-control. In addition, physical exercise has been shown to improve the physiognomy of self-control and just 5 minutes of physical activity outdoors reduces stress and improves mood, concentration and self-esteem.

If you want to practice, start observing yourself in situations that challenge your willpower. No need to force any changes yet. Just watch. This practice is called "Mindfulness" and it consists of actively and consciously paying attention to what is happening in the present moment, trying not to interfere with or value what is felt or perceived at each moment. In this way, we will be able to bring to consciousness automated thoughts or emotions that we usually barely notice.

Try to identify:

1. The situations or decisions that most drain your willpower
2. The moments when you feel stronger of will
3. Activities that help you restore your willpower

When you feel ready, think about aspects of your behavior or lifestyle that you would like to improve, imagine what your life would be like with this change, and set a goal. However, it is advisable not to set goals that are too difficult from the beginning because if we fail, our motivation is likely to suffer. To achieve safe changes, therefore, it is better to take small steps.

I encourage you to practice these tips since willpower is a virtue that can be cultivated and one of the basic ingredients to lead a harmonious life consistent with our principles.

by Jasmine murga[mashshare]