Yoga and "Willpower"

Or:

"Ego depletion" and "effort."

Anyone who's tried to keep a yoga practice knows that sometimes it takes "willpower." Interestingly, recent studies are validating the yogic perspective that "willpower" is more complicated than just "making yourself do it" and secondly, that it's a muscle that we can strengthen.

"Will power" or "active ego," as psychologists call it, is a limited physical resource that draws on blood sugar or glucose. When you perform a task that requires "will power," it can use up your reserves and leave them empty when the desert menu arrives at the table.

One of the foremost researchers on willpower has been Dr. Roy Baumeister at Case Western University. According to one of his studies, (link to .pdf) participants who used will power to not laugh at a funny video had lower blood glucose levels and had less ability to exert willpower (subjects in a test group were allowed to laugh and their glucose level was unaffected.) When they ate a simple carbohydrate that returned their glucose levels to normal their willpower returned as well.

But at the same time, research by Baumeister and others has found that successful small efforts, such as removing "um" and "like" from your speech, can strengthen your um, ability to exert willpower in, like, other areas, such as diet.

So staying that extra breath in Warrior 2 might help you fend off that delicious, mouth-watering chocolate cake. And keeping a simple daily yoga practice could help you accomplish other goals.

Interestingly, this research seems to validate a yogic, holistic approach to effort such as that found in pantanjali's yoga sutras, the Buddha's "right effort" or Daoisms teachings on "wu wei."

Firstly, in the context of this research, it's not surprising that Pantanjali and the Buddha make a connection between effort and diet. I remembered that this after noon after I ate white bread and jam and tea with honey, making me feel really sluggish. Those simple carbohydrates convert to glucose rapidly (in around 30 minutes--maybe less with our modern ultra-refined sugars.) Too much sugar can cause an insulin spike, keeping your body from using the glucose, willpower food (not to mention brain and muscle food.)

Secondly, the research backs the philosophy of regular, daily small steps. Not only is it a good way to accomplish a goal but it builds willpower in the process.

Finally, this research might suggest a back-door approach to willpower. Research subjects experienced a willpower drain when they needed to exert "active ego" over habitual, automatic activities. That suggests this:

Why not work to make desirable activities habitual and automatic?

Indeed, that's the approach favored by the Daoist classics as well as Buddhist traditions like zen. Again, that takes a daily, small steps and an attitude of working with your intrinsic nature, not exerting willpower over it.


Additional articles:

http://well.blogs.nytimes.com/2007/12/06/how-to-boost-your-willpower/

Glycemic Index Diets:

http://www.annecollins.com/gi-guide.htm

Warrior: Right Effort 2

(Although this entry on effort can stand alone, you can read part 1 here)

Anytime you settle into a good, deep "warrior 2" pose, something that becomes pretty apparent is this: staying there for long is going to take effort. Staying with those little moments of effort in our practice provide an opportunity to explore the various textures of effort that we can apply to our yoga and to our daily "to do" lists. The question then, is how to exert that effort.

In the Sona Sutta, the Buddha likened the "right effort" to a stringed instrument that doesn't necessarily play better just because the strings are very tight. Instead, the tension on the strings must be right for the specific needs of the song to be played. This sets up a basic approach to effort as a continuum that puts (what I think of as) a military sort of discipline on one end and my college room-mate's dooby-fueled, couch and hoho binges on the other end.

While it seems obvious that some sort of effort is necessary, to me, a "tight strings" approach to effort, or forcing ourselves to do something is not compatible with yoga's values of non-violence, compassion (for yourself!) or to experiencing yoga's most profound benefits.

The basic problem with a heavy handed self discipline is that, for me, it becomes self-defeating. When you start viewing every asana, (or writing or studying...) as an exercise in "strength" or "mind over matter," you're trying to exert your will over your natural inclination. First of all, this kind of approach has the tendency to kill the chance for any spontaneity or joy. And I guarantee you, your "natural inclination" is going to kick your "will's" ass in the end. From my experience, people who rely on that kind of "effort" rarely succeed in their persistence. The problem is, at least for us Yanks, that's the kind of effort we're taught...

The "American Work Ethic:"

Although my mother is in many ways a very enlightened individual, I can still hear her admonishing me not to be "lazy" and saying: "sometimes you just have to make yourself do it."

And that's the American ethic, right? Industry! Enterprise!

Git.

-R-

Done.


But perhaps this sort of approach of "making yourself do it" is really taking the easy way out.

Maybe, "just make yourself do it"

-IS-

being lazy.

Perhaps if we weren't so lazy, we'd instead commit to the disciplined, relaxed and compassionate approach of working diligently to create conditions where our work feels more effortless.

In other words, rather than try to kick our "natural inclination" in the ass, we can find some ways to work with it. The basic approach there is cultivating joy in what we do. Now, that's the RIGHT EFFORT.

In part 3, I'll write about some specific approaches that have been helpful to me.

Warrior: Right Effort, part 1

Related to the idea of "being grounded" and to "fierceness" is this idea of effort.

There are plenty of stiff days when I'm forced to think of this idea of effort on my first forward bend. Heck, there are days when just getting out of bed takes effort, right?

And the warrior poses, because of their relative simplicity, give us a chance to explore the various textures of effort we can bring to our practice, our everyday lives and even getting out of bed.

"Effort" traditions:

In Ashtanga Yoga, the idea of effort is embodied in the first two limbs of Patanjali's 8 fold path--Yama and Niyama can be roughly understood as: effort and relaxation. This also corresponds to the 6th step in the Buddhist "Noble Eight Fold Path," "right effort." While Pantanjali takes a more restrictive and arguably more ascetic approach than the Buddha's "Noble 8 fold path," the basic idea is the same: do things that create a life conducive to a experiencing fulfillment: a peaceful, non-violent, healthy mind and body.

Or as the great Dorje Dradul of Mukpo described it:

"The sudden flash is a key to all Buddhist meditation, from the level of basic mindfulness to the highest levels of tantra. But it is not enough just to hope that a flash will come to us; there must be a background of discipline."

In other words, you won't find instant enlightenment for sale at the bookstore or at those expensive spiritual retreats. If you want to experience the peace, health, stillness, and special insight of the present moment, available through yoga, you have to make the effort to create the right conditions for it.

But while these paths usually deal with WHAT we should be directing our effort to, in order to create those conditions, I'm interested in HOW we exert that effort. As it turns out, it seems that the "WHAT": and the "HOW" might be the same thing....

I'll explore more on effort in part 2....