Section 1.1: Why Meditation is Essential for Willpower

In "The Willpower Instinct," a Stanford Ph.D. discusses how our brains make choices and how meditation influences this decision-making process. To summarize, our brain has a 'decision-making' center known as the prefrontal cortex, which is crucial for determining our actions.

This area has two main functions: restraining us from making poor choices (e.g., avoiding infidelity) and motivating us to take action when we’d rather not (e.g., getting out of bed for work). When this decision-making region is weak, we are prone to making unwise choices, like indulging in junk food while dieting or procrastinating on studying for exams.

So, how can we strengthen this 'decision maker'? The answer is meditation. Why? Because meditation engages both functions of the decision-making center throughout the practice. You learn to resist distractions (practicing self-restraint) while also honing your ability to focus on something challenging (like your breath).

After consistent meditation practice, you develop an extraordinary level of concentration. For instance, I was diagnosed with ADHD in college and prescribed medication. However, after quitting that medication over ten years ago, I found that meditating for just 30 minutes each day granted me a focus similar to that of when I was on medication, lasting for hours.

Monk Like Discipline: What It Really Takes To Win - YouTube

The focus gained from meditation, combined with the practice of saying no to distractions, creates a lasting impact on your ability to stay disciplined. My mind, once akin to a wild animal, is now well-trained, adhering to my commands instead of running rampant.

Section 1.2: The Correct Approach to Meditation

There's a common misconception that meditation requires sitting still for a certain duration without any thoughts. That’s not true. Meditation is simply about focusing on your breath. If your mind wanders, recognize it, and return your attention to your breathing. Each time you do this is a repetition, and these repetitions are what enhance your focus.

The key is not to be discouraged when your mind drifts; instead, celebrate the moments you bring your focus back. Over time, your attention span will increase significantly.

Subsection 1.2.1: Simplifying the Process

Starting a meditation practice can be daunting, but it doesn’t have to be. Here’s a straightforward approach: commit to just 2 minutes of meditation daily. This might seem trivial, but it’s crucial for habit formation. Everyone can spare 2 minutes, and I suggest doing this first thing in the morning or right before work to sharpen your focus.

After a month, gradually increase your meditation time. This method, known as progressive overload, will lead you to deeper levels of focus and discipline over time.

Section 1.3: Anticipating Results

Research indicates that after approximately 11 hours of meditation, changes in the prefrontal cortex become visible via MRI. However, personally, I began to notice benefits shortly after reaching a 3-minute meditation duration, with significant changes becoming evident at around the 4-minute mark.