willpower — The Habit Factor®

5 Habits of Heroes: A Tribute to Former Astronaut and Senator John Glenn

Character, discipline, Focus, goals, habits, learning, performance, preparation, pressure, vision, willpower

heart-sunset

By: Martin Grunburg

“I don’t know what you could say about a day in which you have seen four beautiful sunsets.”
~John Glenn

We lost another great American hero last week: John Glenn passed away at the age of 95. While I knew little about the man behind the legend and never had the opportunity to meet him, what I did know I revered.

John Glenn was a recognized war hero who flew 149 combat missions during WWII and the Korean War. He famously became the first American to orbit the Earth after the launch of the Mercury-Atlas 6 on February 20, 1962; in 1998, at the age of 77, he became the oldest person ever to go into space with his shuttle Discovery mission. He was a Congressional Space Medal of Honor Recipient in 1978 and was inducted into the U.S. Astronaut Hall of Fame in 1990. He served as a U.S. Senator from 1974-1999. Today, there are five high schools named after him!

After I heard this short interview with his biographer on NPR (below), I knew I wanted to learn a little more about John Glenn. I discovered we shared a similar passion: taking pictures (thousands of them) of sunsets. A few of mine are here ; )

John Glenn’s fascination with sunset photography was undoubtedly spurred by his utterly unique perspective, having witnessed four sunsets in the span of about five hours (3 Earth orbits in 1962). My sunset photography compulsion isn’t quite as romantic; it almost seems obligatory living in San Diego.

I viewed John Glenn’s remarkable life and character through the prism of habit (as I tend to do) and couldn’t help but think we could all learn a lot from the foremost character traits (habits) John Herschel Glenn Jr. exhibited.

So, here are five foundation character traits this great American hero exhibited that we can all learn from.

1) Curiosity!

“I suppose the one quality in an astronaut more powerful than any other is curiosity. They have to get someplace nobody’s ever been.” ~John Glenn

Be curious! READ. Visit museums. Learn about other cultures. Find what piques your curiosity and follow it! As you already know, curiosity drives desire, which is a requirement for the development of any new habit, trait or skill — leading to a true sense of purposefulness!

2) Work Ethic and Preparation

Nobody becomes an astronaut, fighter pilot or U.S. Senator by accident. John Glenn was known for his impressive work ethic and ability to dive into his ambitions with complete resolve. He prepared and studied long after most would have quit. Biographer Frank Van Riper writes in the 1983 biography Glenn: The Astronaut Who Would Be President: “Glenn grew up with the archetypal Protestant work ethic and the idea that good things happen to people who work hard…Add to this [his] sense of confidence and the idea in the military that you succeed if you work hard, and it explains why he pursued tougher and tougher assignments.”

3) Selflessness

“We are more fulfilled when we are involved in something bigger than ourselves.” ~John Glenn

John Glenn’s life was a model of service. In every phase of his life — as a Marine, astronaut and senator — he helped to represent a cause larger than himself. He undertook is last space flight at the age of 77 to help science better understand the effects of space on aging.

4) Courage

“There are times when you devote yourself to a higher cause than personal safety.” ~John Glenn

Courage seems like the most obvious trait for the first American to orbit the earth — perhaps even the one I should have started with. As Aristotle pointed out centuries ago: “Courage,” after all, “is the mother of all virtues for it is the one that enables all the others.”

Glenn’s original orbit was consistently delayed and he became increasingly and visibly nervous and anxious about the pending mission that had been pushed back months. I share this not to diminish his legacy but to show that even the greats — those who seem to be entirely fearless — are not. Rather, it’s a reminder that courage is not the absence of fear but, more realistically, as John Wayne put it, the ability to feel fear and saddle up anyway. So, here’s the key point: When you are able to devote yourself to a cause higher than yourself, as John Glenn did, your fear becomes subordinated by your bigger ambitions and desires.

5) Humility

Astronaut Leland Melvin recounts this story:

“I remember seeing him in the astronaut gym, and he was doing some bench press,” Melvin recalled. Finally, Melvin worked up the courage to thank Glenn — at the time still serving as an Ohio senator — for his service to the nation.

“I think he cracked a joke about something,” Melvin said.

But that’s how John Glenn was: easygoing, kind, genuine.

“If you take away all of his accolades for what he’s done … if you just look at the man as a person,” said Melvin, “he was just such a good person — had humility, worked hard, loved his wife.” (full article here)

John Glenn was married to his wife Annie for an impressive 73 years. He felt that she was the true hero, having conquered her stuttering disability at the age of 53 and devoting the rest of her life to helping others with this issue.

For an entertaining account of the drama surrounding the Mercury-Atlas 6, check out the movie “The Right Stuff” or Tom Wolf’s book upon which the movie is based.

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Very short NPR Interview here:

One more sunset with a moon rise! Godspeed John Glenn!

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More articles and stories here: Wired magazine and these articles in Wikipedia and this one about Mercury-Atlas 6

The little “Extra” that Turns Ordinary into “Extraordinary”

belief, discipline, energy, goal theory, goals, habits, Habituation, peak performance, performance, practicing, pressure, willpower

By: Martin Grunburg

In the prior post I shared an amazing story about preparation related to tennis great Rod Laver. In fact, I learned of the story from a participant in my presentation to the San Diego Entrepreneurs’ group.

As I presented the info I recall myself saying, “I can’t believe it took me 47 years to learn that The 3 P’s are the key to the competitive edge and performing optimally, particularly under pressure.”

However, here’s what I didn’t say:

I’ve also come to realize The 3 P’s are what separate the all-time greats from the greats. In fact, I want you to imagine that we are going to match up two individuals: one with great talent vs. another who has “good/average talent.” Who do you think will win?

In the short term it’s likely that the great talent will win almost every time. However, over the long haul – that is, the long, long, long haul – incredibly, it will be the average talent who comes to embody an exceptional work ethic (that is, The 3 P’s) who will ultimately prevail.

If all other factors were equal, The 3 P’s would become the difference maker. The performer who plans, prepares and practices the best and the most – who has developed the habits of the 3 P’s – will ultimately be the winner.

This is worth reiterating, particularly if you have children who are budding/aspiring athletes or performers. If we were to match up average talent with the benefits of the 3 P’s versus great talent, great talent ultimately loses, and here’s why . . .

The average talent will develop a strong work ethic – the habits of hard work (planning, preparing and practicing), and these individuals will continue to improve. Improvement will become an ongoing ambition.

And, through continued efforts, the average talent’s concentration and focus will also improve. The practical use of energy will become refined, whereas the top-talent/performer who doesn’t develop the habits of hard work (planning, preparing and practicing) will begin to stagnate; over time the performances will plateau.

Examples of this proving itself out in professional sports are nearly infinite. Whatever the endeavor, we can find admittedly average talents who’ve developed superior work habits (applying The 3 P’s) who transform themselves into extraordinary performers.
In sports, they become known as Hall-of-Famers.

Jerry Rice was an overall 16th pick in the draft who held scouts at bay with his reportedly “slow” 4.7 40-yard dash speed. Today the Hall-of Famer has attained more records than I can recite here, including being the NFL’s all-time leader for receptions, receiving yards and touchdowns. The best part, though, is Rice may best be known for his OFF-SEASON workout routine. His preparation and practicing habits have become so legendary that NFL players sought him out to take part in his routine.

Tom Brady: “Brady was a lightly regarded prospect coming out of college, and was selected by the New England Patriots in the sixth round of the 2000 NFL draft.” The 6th round! He remained a backup quarterback to Drew Bledsoe, but it was his planning, preparing and practice habits that had him ready when opportunity knocked, and he was able seize the moment.

Michael Jordan: You might not think of MJ as an “average talent,” but he was certainly NOT extraordinary. In fact, it was when he failed to make the varsity team as a sophomore that he was spurred on to “train rigorously.”

Drew Brees: He only received offers from two colleges, Purdue and Kentucky, but became a Super Bowl champion and nine-time Pro Bowler. Todd Durkin, owner of Fitness Quest 10 had this to say: “Drew Brees, his concentration and focus are amazing, and he works extremely hard. He’s not the biggest guy or the fastest guy . . . Last season he threw for over 5,000 yards. That’s crazy! He’s only the second quarterback to ever do that, and he came back here with a new purpose. He’s not finished; he’s as hungry as ever.”

Peyton Manning: “… there were better, more natural athletes at the position. You may recall that Ryan Leaf was identified to be far more athletic and had a better quarterback rating, yet for those who understand the demands of professional sports and performing under pressure, it was an easy decision by the Indianapolis Colts. Here a New York Times article reflects on the situation and why the Colts chose the way they did. (Note “habits” of preparation.)

“In Mr. Manning, a member of a family that qualifies as pro football aristocracy, the team believed it had a master of control and poise. Mr. Leaf was the stronger athlete in many respects, but he turned out to have a 10-cent emotional quotient to go with his million-dollar arm. He was hot-tempered and at times lackadaisical in his training habits.”

Steph Curry: In a league dominated by men over 6’ 5” – and with many upwards of 6’ 9” – Curry at 6’ 3” wasn’t the most athletic, and didn’t fit the prototypical basketball body. However, it’s unanimous that what separates Steph from nearly every other player in the league are his work habits. Steph plans, prepares and practices harder, and his success is no accident. A prior post links to a video with nearly an identical title “Success is no accident”. (note video is at the bottom of this post)

There truly is no shortage of examples; I didn’t even mention Russel Wilson, Alex Smith, Wes Welker – I could go on and on.

The theme remains consistent: The highly rated talent almost always (as a byproduct of being a super-talent) develops a poor work ethic. Whereas, just to compete, the “average” and “good” athlete – the underdog, the player who develops a chip on his or her shoulder, who has something to prove – continuously challenges himself or herself. They push their own bounds and channel their energy toward constant improvement.

So, if that little “extra,” as the saying goes, is what takes the ordinary and makes them “extra-ordinary,” well it’s worth knowing what that “little” extra means… what it really is – and to be specific, it’s The 3 P’s.

Planning, Preparing and Practicing.

Focus, Discipline and something called Willpower Math

discipline, energy, goal theory, goals, Habit Alignment, habits, HabitStregth™, willpower

Discipline is a habit. Nobody is born disciplined.

By: Martin Grunburg

The other day, I was listening to a very popular, top-ranked podcast that shall remain nameless and they had a Discipline, Willpower and (bonus) Habit expert on as a guest. The conversation went something like this:

HOST: So discipline is one of those funny things that people talk about a lot but I don’t think is really that clear… I’m not sure I understand the difference between discipline and willpower… are they the same?

EXPERT: I believe discipline is doing the things you need to get done even though you don’t want to.
Sidenote: This is a great definition (not the dictionary one of course but for purposes of productivity it’s perfect AND it is really the same sentiment that Jim Rohn shared decades ago… “discipline is doing what you ought to do when you ought to do it, whether you feel like it or not.”

HOST: How is it different from willpower?

EXPERT: “I think it’s very similar… really the same thing”. “Willpower” he continues “is something Roy Baumeister studied at length (Psychologist and Professor at Florida State)… it’s like a muscle we have, call it discipline… call it willpower…”

“Call it discipline… call it willpower.”

Really?

So, there you have it, another expert who suggests that these two (Willpower and Discipline) are the same.

On the surface it’s easy to see why so many people view these as the same because there is absolutely some overlap. However, after considerable deliberation I’d like to share what I believe Willpower really is…

First, I hope we can agree that discipline is a HABIT. Nobody is born disciplined (see post). THERE ARE NO DISCIPLINED BABIES. (even that little monster above ; )

Discipline is developed over time and becomes strengthened much like a muscle (just like the expert above referenced, BTW: See the HabitStrength™ video).

Aristotle observed that VIRTUE is simply a prolonged and strengthened good habit.

Then, there is WILLPOWER. My favorite definition of willpower might be the ability to demonstrate self control and delay gratification in the moment in accordance with one’s short and long-term goals.

For the record willpower is slightly more complex because it involves discipline and, contains other contributing factors, including: one’s Energy levels and Leverage (motivation). So, the best way to clearly explain willpower is to provide a simple example:

There is a piece of CAKE on the counter. Do YOU eat it?
To understand the KEYS TO WILLPOWER we need to know the three essential factors involved.

Discipline, Energy and Leverage (Motivation).

$willpower-math-1$

Let’s give each category a relative score of 1 thru 8 (8 being the highest).

For simplicity we’ll suggest that for each category (discipline, energy, leverage) they are all weighted equally (which may not be the case). Following this model then the highest Willpower Relative Score (WRS) any person “in the moment” could have for any decision/behavior would be a 24.

To have any score (WRS) between 18-24 after calculating said variables would essentially equate to a “no-brainer” decision/action. Meaning, in the moment the participant passes on the cake without much conscious thought. Interestingly of course, that happens to be one of the definitions of “habit”, the idea that a decision or action is made without much/any conscious thought. Hence, you can see the significance of habit when it comes to willpower.

Now, with the “cake on the counter” example; the first question to ask is if the habit (discipline) already exists for passing up the piece of cake. Has this behavior happened before? Better still, is it a habit that has developed over time? If the habit of passing the cake is a consistent behavior (a habit) give yourself a score of anywhere between 6-8. If you rarely pass on the piece of cake give yourself a 1 or 2.

Next, let’s consider the related Energy level of the participant at the time of the decision/action. Since we know that a person’s willpower will wane with their corresponding energy levels (think lack of sleep, food or increased stress which can all decrease one’s willpower).

So, you may be wondering, what happens if the habitstrength for any behavior is high, like a 6 or 7 but their energy is extremely low like a “0” or a “1”? Interestingly, they are still likely to pass on the cake. Don’t take my word for it though, consider what both Ovid, “Nothing is stronger than habit.”And Darwin, “It is notorious how powerful is the force of habit.” have both concluded when it comes to the power of habit to influence our actions and decisions.

What happens though if we take the same example but reduce the habitstrength for “passing on the cake” to a 2 or a 3 and keep the energy levels low at a 0 or a 1. What do you think will happen?

Well, it’s safe to presume that with little energy to do the right thing and no established habitstrength for the action/behavior the participant will almost certainly cave and eat the cake!

Finally, there is another major factor in willpower math and it may be the most influential component; the final piece in the equation is Leverage; one’s motivation for a particular choice or action in the moment.

Think about it this way, If I’m a professional boxer, say Bernard Hopkins and I have a weigh-in tomorrow, (btw: it would cost me millions if I was overweight). So, even if I had low habitstrength, (3 or 4) and low energy (0 or 1), my motivation for doing the right thing in the moment (passing on the cake) is an 8 and it would likely trump all the other factors involved to help ensure that I act in accordance with my short and long-term goals.

So, the next time you are facing a real willpower dilemma, whether it’s hitting the gym, time to study, do the laundry or even just focus on the task at hand consider NOT your willpower but rather the underlying willpower math. ; )

Let me know what you think we should add or subtract from the willpower equation, I’m all ears.

-Martin

BTW: For more on the process of habit mastery checkout this free webinar.

5 Habits of Heroes: A Tribute to Former Astronaut and Senator John Glenn

The little “Extra” that Turns Ordinary into “Extraordinary”

Focus, Discipline and something called Willpower Math

What's the Value of Experimentation?

The Pressure Paradox, New Book Giveaway! Plus, The Habits 2 Goals Podcast [Update]