Self-Regulation and Willpower
Instructions: Use this worksheet to reflect on self-regulation and willpower. Items with a blue asterisk require completion (*).

1. Summarize the main ideas from the video and article in one paragraph each.
A. Video – “The Science of Willpower: An Interview with Kelly McGonagall”*
The video for Week 2 Assignment is all about willpower and how it works. Having inner experiences and impulses and still directing the energy and attention to the things that matter the most to you. You have to know what you really want and not let the universe impose on you. You need to take action to have the ability to say yes to yourself. Willpower is like having three (3) powers I (will), I (wont), and I (want). I use me (will) and I (want) power the most and resist most of the temptations. I have self-compassion; I take small steps for small actions and get a bigger change. Sometimes we have to force ourselves to do things that we really don’t want to do but need to do.

B. Article – “Academic Delay of Gratification, Motivation, and Self-regulated Learning Strategies”*

2. Using your own words define willpower and explain what it means to you.* What Willpower means to me is when you hold yourself back from doing something you may regret in the future. Having willpower is the ability to recognize when you’re about to do something that is inconsistent with your culture, values, and literally put on the I won’t brakes on and say I will. An example of when I used willpower is when I decided that I wanted to make healthier eating habits and shed some weight. See I’m the kind of person who likes junk food. I had to have the willpower not to eat junk food and try eating healthier snacks. It did work I lost a few pounds. Although I am the kind of person that hid my feelings with food, by not eating those foods it made me have to talk through more of my problems. I was very proud of myself, because it took a lot of willpower. I really felt good about myself after losing the weight.

3. Think about a time in which you used willpower to delay instant gratification.
A. Explain what happened in detail.*
Once I had the chance to buy myself a really nice ring. It was designed the way I had always imagined the “perfect” ring. I had an opportunity to take out a line of credit with a low interest rate. I knew that although what the salesman was pitching to me may have sounded good, I knew that I couldn’t afford the ring.

B. What were the results?*
I thought about it and realized that it was not a purchase that I could afford at that time in my life. I do not regret buying the ring because it saved me a lot of money that I was able to use for things that were more important.

C. How did you feel afterward?*
I knew that I had made the right decision in not buying the ring that day. I know that I would have regretted it later. It took a lot of willpower to avoid the temptation of buying that ring.

4. Think about a situation that you are currently facing as a college student that requires willpower and complete the items below.
A. Describe the situation in detail.*
The one situation where that as a college student, I am facing I would have to say would be getting to a place there is a computer to use for school. There are some days that I don’t feel like leaving my house, I use my willpower however to tell myself that if I want a good job and do the work that I enjoy, than I have to complete all the foot work it will take so that I’m able to achieve my goals. There are days that it’s just too hot to walk to the library but I just say to me “you can do this”. I use my willpower to help get me through my courses, I push myself because I know that I can do anything in life if I apply myself.

B. The links to the video and article recommend very specific ways to use willpower.
Identify at least two strategies from either the video or the article that you can use to overcome the current situation so that you may achieve your academic goals. 1.
One strategy that I will use is I will stay positive and take action to help myself stay on track with my assignments. When I begin to feel like I want to quit, I will always tell myself I can do this.

2.*
Another strategy that I will use is Approach instead of Avoid when it comes to conquering a task at hand or an assignment.

5. Think about a situation that you are currently facing in another area of your life (personal or professional) that requires willpower and complete the items below.
A. Describe the situation in detail.*
The area in my life that requires willpower is my lifestyle. I recently had gotten off track with my weight and eating habits. I’m trying to get back on track but I must say it has been a challenge. I have to try the power to not eat unhealthy snacks and instead try a more heathy approach to eating. I give the attention to the things that mean the most to me.

B. The links to the video and article recommend very specific ways to use willpower. Identify at least two strategies from either the video or the article that you can use to overcome the current situation.
1.*
The strategies that I will use to overcome my current situations are:
I will remind myself of my overall values and goals. (Self-affirmation).

2.* Another strategy I will use is self regulation. This will allow me to perceive my competence to be able to reach the goals that I find valuable to me.

6. Enrolling at Ashford University validates that education is one of your core values. Identify three of your educational goals that align with this core value.
1.*
My three (3) educational goals that align with my education as a core value are:
Goal A: Do the best to my ability and apply myself to do the work and receive a passing grade. Get a B or better.

2.*
Goal B:
Never give up! No matter what challenges or hurdles that may arise during my journey here at Ashford, I will never give up.

3.*
Goal C:
My final goal is to finish out with a degree in Health Care Administration.

7. Explain how willpower encourages choices that are consistent with your three goals.*
Willpower plays a big part in reaching my goals. I have some people that don’t believe in me and my ability to return to college at age 38 and earn my degree. This is where my willpower will kick in, I’m determined to make something of myself and complete my education here at Ashford with the focus on the final prize, my degree. Using my willpower has helped me in many different situations in my life. There has been many times that I thought about just giving up, but by using my willpower I have continued to move forward so that I may achieve all my goals.