In the pursuit of personal fitness goals, or hell…. life goals in general, understanding the mechanics of willpower can be a game-changer.
But willpower doesn’t come in a one-size-fits-all.
Some people seem to have iron willpower. Ready to take on even the toughest task at a moment’s notice and refuse to give in no matter the circumstances.
While others, have willpower with the tensile strength of tissue paper, who’ll give up at even the slightest hint of resistance.
How can there be such a divide from one person to the next?
The difference can be attributed to a multitude of things.
Genetics, upbringing, and learned behaviors significantly influence one's ability to exercise self-control and persist in the face of challenges.
However, a lesser known and maybe even more important cause can be due to differences in brain structure and function, particularly in areas like the anterior mid-cingulate cortex.
The study "The Tenacious Brain: How the Anterior Mid-Cingulate Contributes to Achieving Goals" unveils critical insights into how our brains can help sustain the persistence needed to meet fitness objectives.
Dr. Andrew Huberman states, “The aMCC is smaller in obese people, it gets bigger when they diet. It’s larger in athletes and especially large in people who see themselves as challenged and overcome that challenge. And in people who live a very long time, this area of the brain keeps it size.
In many ways, scientists are starting to think of the aMCC not just as one of the drivers of willpower, but actually as the driver of the will to live.”
This blog explores the role of the anterior mid-cingulate cortex (aMCC) in building willpower and provides actionable strategies to enhance this mental fortitude.
The Role of the Anterior Mid-Cingulate Cortex (aMCC)
Central to our discussion is the anterior mid-cingulate cortex (aMCC), a brain region involved in cognitive control and emotional regulation. The aMCC plays a pivotal role in our ability to pursue goals, especially in the face of challenges.
It helps us manage the discomfort associated with exertion and maintain focus on long-term benefits over immediate gratification.
The study, “The Tenacious Brain”, hypothesizes that the aMCC performs all of its functions in the service of a broader common goal: efficient energy regulation (Think: Cost vs. Benefit).
Perceived potential rewards and the necessary energy costs of performing the task will be a heavy determining factor in the internal scale of what matters most.
So, what can we do to tip the scale in our favor?
The Body and Mind
Your body and mind will get really good at what they do repeatedly. Your pattern of decisions begin to leave a deep imprint, creating a groove (or rut) in which you’ll live your life.
In a healthy, active person, the anterior mid-cingulate cortex (aMCC) is regularly engaged, enhancing their ability to endure discomfort and maintain focus on long-term goals, thus reinforcing their active lifestyle.
Conversely, in an unhealthy, sedentary individual, reduced stimulation of the aMCC may lead to weaker willpower and less resilience against immediate gratifications, perpetuating a cycle of inactivity.
Over time, this difference in aMCC activation creates a self-reinforcing loop: the more active you are, the stronger the aMCC becomes, encouraging continued activity, while inactivity leads to a less responsive aMCC, making it harder to break sedentary habits.
Pro Tip: Do challenging things daily, that you don’t want to do. Especially, when you don’t feel like it. This will strengthen your aMCC over time, resulting in an increase of willpower, allowing you to push past all previous barriers. Ultimately, it’s the action that strengthens the mind.
Ok, action time! Let’s put a plan together that’ll strengthen your aMCC and put the ‘power’ back in your ‘will’.
Understanding the aMCC & Strengthening Your Willpower
1. Set Specific Goals: The aMCC thrives on clarity and specificity. By setting precise, measurable goals, you can enhance the effectiveness of this brain region. For instance, rather than aiming to "exercise more," set a goal to "walk 30 minutes every day after dinner." This clarity helps the aMCC link your actions to the desired outcomes.
2. Anticipate and Plan for Challenges: The aMCC is activated when we confront conflicts between our goals and our current state. By anticipating potential challenges—like fatigue, boredom, or time constraints—and planning strategies to overcome them, you strengthen your willpower circuitry. Visualization techniques, where you imagine facing and managing these challenges, can be particularly effective.
3. Incremental Challenges: Gradually increasing the difficulty of your fitness challenges can help bolster the aMCC's function. Just as muscles grow through incremental increases in load, the aMCC strengthens when gradually exposed to larger challenges. Start with manageable workouts and slowly increase their intensity.
4. Mindfulness and Cognitive Training: Practices like meditation and mindfulness enhance focus and emotional regulation, key functions of the aMCC. Regular mindfulness practice can help you better manage stress and maintain focus on your fitness goals, reinforcing your willpower.
5. Leverage the Reward System: The brain's reward system is closely linked to the aMCC. Small, frequent rewards for reaching short-term goals can keep you motivated. These rewards could be as simple as a small treat after a week of completed workouts or a new piece of workout gear after a month of consistent activity.
6. Social Support: Engaging with a supportive community can activate positive emotional responses and reinforce commitment pathways in the brain. Whether it’s joining a fitness class, working out with a friend, or participating in online fitness communities, social support can be a powerful enhancer of willpower.
7. Regular Physical Exercise: Beyond its physical benefits, exercise increases blood flow to the brain, including the aMCC, enhancing its overall functionality. Regular physical activity can, therefore, self-perpetuate willpower by continuously strengthening the brain areas responsible for maintaining it.
8. Adequate Rest and Recovery: Sleep is essential for cognitive function and emotional regulation. Ensuring you get enough rest prevents fatigue from impairing the aMCC’s function, thereby maintaining your willpower during challenging times.
Putting It All Together
Building willpower is less about sheer force and more about understanding and leveraging how your brain works. By adopting strategies that strengthen the aMCC, you not only improve your ability to stick with fitness routines but also enhance your overall mental resilience.
The journey to fitness is not just physical; it's profoundly neurological. By nurturing your brain's willpower circuits, you're setting the stage for a healthier, more disciplined life.
Embrace these strategies to tap into the power of your tenacious brain and watch as your fitness journey transforms from a sporadic endeavor into a consistent, rewarding part of your life.
“Mind over matter” only works once you have a strong mind.
And a strong mind gets that way from taking continual action. Especially, when you least want to do it.
Committed to Your Success,
Coach Michael