{"id":14364,"date":"2023-12-17T10:44:30","date_gmt":"2023-12-17T10:44:30","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=14364"},"modified":"2023-12-17T10:56:19","modified_gmt":"2023-12-17T10:56:19","slug":"notas-do-podcast-do-laboratorio-huberman-sobre-como-aumentar-a-forca-de-vontade-e-a-tenacidade","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2023\/12\/17\/notas-do-podcast-do-laboratorio-huberman-sobre-como-aumentar-a-forca-de-vontade-e-a-tenacidade\/","title":{"rendered":"Laborat\u00f3rio Huberman \u2013 Notas do Podcast \u2013 Aumente a For\u00e7a de Vontade e a Tenacidade"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Este v\u00eddeo\/podcast \u00e9 sobre como aumentar sua for\u00e7a de vontade e tenacidade. Como o t\u00edtulo sugere!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/carrytheboats-davidgoggins.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"452\" data-attachment-id=\"14367\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2023\/12\/17\/notas-do-podcast-do-laboratorio-huberman-sobre-como-aumentar-a-forca-de-vontade-e-a-tenacidade\/carrytheboats-davidgoggins\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/carrytheboats-davidgoggins.gif?fit=640%2C452&amp;ssl=1\" data-orig-size=\"640,452\" data-comments-opened=\"1\" data-image-title=\"carrytheboats-davidgoggins\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/carrytheboats-davidgoggins.gif?fit=640%2C452&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/carrytheboats-davidgoggins.gif?resize=640%2C452&#038;ssl=1\" alt=\"\" class=\"wp-image-14367\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Resumo<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tenacidade e for\u00e7a de vontade podem ser <strong>limitado<\/strong> recursos.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Isso \u00e9 semelhante \u00e0 &quot;fadiga decis\u00f3ria&quot;. S\u00f3 conseguimos tomar um n\u00famero limitado de decis\u00f5es por dia (\u00e9 por isso que Steve Jobs usava as mesmas roupas todos os dias, ele n\u00e3o gastava energia decidindo o que vestir). Se voc\u00ea fizer uma coisa dif\u00edcil, ser\u00e1 mais dif\u00edcil manter a for\u00e7a de vontade mais tarde no mesmo dia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se voc\u00ea resistir \u00e0 tenta\u00e7\u00e3o de comer um prato de biscoitos e depois fizer um teste de aptid\u00e3o f\u00edsica, \u00e9 prov\u00e1vel que seu desempenho seja relativamente ruim, pois sua for\u00e7a de vontade j\u00e1 ter\u00e1 sido testada.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O cansa\u00e7o ou a priva\u00e7\u00e3o de sono afetam negativamente a for\u00e7a de vontade.<\/li>\n\n\n\n<li><strong>Recompensar intermitentemente<\/strong> voc\u00ea mesmo por fazer algo dif\u00edcil.<\/li>\n\n\n\n<li><strong>Force-se a fazer algumas &#039;micro-suc\u00e7\u00f5es&#039;<\/strong>\u2019<strong>&nbsp;\u2013&nbsp;<\/strong>Escolha algo que voc\u00ea n\u00e3o quer fazer e fa\u00e7a \u2013 essa \u00e9 uma \u00f3tima maneira de treinar e desenvolver a for\u00e7a de vontade.<\/li>\n\n\n\n<li>Isso pode incluir adicionar uma s\u00e9rie extra ao seu treino de resist\u00eancia, 100 polichinelos ap\u00f3s sua corrida de 1,6 km, um sprint ap\u00f3s o treino, n\u00e3o comer sobremesa em uma noite em que voc\u00ea queira, estender seu per\u00edodo de jejum, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">O lend\u00e1rio Andrew Huberman afirma que a for\u00e7a de vontade pode ser definida como a capacidade de resistir \u00e0 tenta\u00e7\u00e3o e persistir \u2013 continuar diante das dificuldades. A for\u00e7a de vontade \u00e9 uma caracter\u00edstica complexa, influenciada por fatores gen\u00e9ticos, ambientais e outros, como os n\u00edveis de testosterona.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Se estivermos com dor \u2013 f\u00edsica ou mental \u2013 tendemos a ficar distra\u00eddos e a ter menos for\u00e7a de vontade.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Como aumentar a for\u00e7a de vontade <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dormir<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Existem v\u00e1rias coisas que podemos fazer para aumentar nossa for\u00e7a de vontade. Uma delas \u00e9 dormir o suficiente. A priva\u00e7\u00e3o de sono pode prejudicar nossa capacidade de tomar decis\u00f5es e resistir \u00e0 tenta\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exerc\u00edcio<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Outra coisa que podemos fazer \u00e9 praticar exerc\u00edcios f\u00edsicos regularmente. O exerc\u00edcio libera endorfinas, que t\u00eam efeitos ben\u00e9ficos para o humor e aliviam a dor. Isso, por sua vez, pode nos ajudar a manter a motiva\u00e7\u00e3o e o foco.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Aten\u00e7\u00e3o plena<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O professor Huberman afirma que tamb\u00e9m podemos aumentar nossa for\u00e7a de vontade praticando mindfulness. Mindfulness \u00e9 a pr\u00e1tica de prestar aten\u00e7\u00e3o ao momento presente sem julgamento. Isso pode nos ajudar a nos tornarmos mais conscientes de nossos pensamentos e sentimentos e a tomar decis\u00f5es melhores.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>ACC<\/strong> \u2013 Continue se esfor\u00e7ando!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Huberman descreve uma regi\u00e3o do c\u00e9rebro chamada c\u00f3rtex cingulado anterior (ACC). O ACC est\u00e1 envolvido em diversas fun\u00e7\u00f5es cognitivas, incluindo a for\u00e7a de vontade. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Podemos ativar o ACC fazendo coisas dif\u00edceis ou desafiadoras. Isso pode nos ajudar a desenvolver nossa for\u00e7a de vontade ao longo do tempo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fa\u00e7a coisas que voc\u00ea n\u00e3o quer fazer para ativar o ACC (Centro de Acuidade Visual) e desenvolver for\u00e7a de vontade.<\/p>\n\n\n\n<div class=\"wp-block-cover\" style=\"min-height:430px;aspect-ratio:unset;\"><span aria-hidden=\"true\" class=\"wp-block-cover__background has-background-dim\" style=\"background-color:#5b5b5b\"><\/span><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"768\" data-attachment-id=\"14374\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2023\/12\/17\/notas-do-podcast-do-laboratorio-huberman-sobre-como-aumentar-a-forca-de-vontade-e-a-tenacidade\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1.jpg?fit=640%2C768&amp;ssl=1\" data-orig-size=\"640,768\" data-comments-opened=\"1\" data-image-title=\"5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1.jpg?fit=640%2C768&amp;ssl=1\" class=\"wp-block-cover__image-background wp-image-14374\" alt=\"\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/12\/5f76489ace6aa9d8a10c0639d9e241f19229dd612867a7e75059d9e46c78fa3c_1.jpg?resize=640%2C768&#038;ssl=1\" data-object-fit=\"cover\" \/><div class=\"wp-block-cover__inner-container is-layout-flow wp-block-cover-is-layout-flow\">\n<p class=\"has-text-align-center has-large-font-size wp-block-paragraph\"><\/p>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>This video \/ podcast is about how to increase your willpower and tenacity. As the title suggests! Summary this is similar to &#8220;decision fatigue &#8220;. We can only make so many decisions per day (this is why Steve jobs wore the same stuff each day, he didn&#8217;t wate energy deciding what to wear). If you [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[753687102,4909],"tags":[713830537,5004,784152945,65323,57752,5895,372040],"class_list":["post-14364","post","type-post","status-publish","format-standard","hentry","category-huberman-lab-notes","category-psychology","tag-huberman-lab","tag-mental-health","tag-psychology","tag-self-help","tag-self-discipline","tag-self-improvement","tag-willpower"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Huberman Lab - Podcast Notes - Increase Willpower and Tenacity - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2023\/12\/17\/notas-do-podcast-do-laboratorio-huberman-sobre-como-aumentar-a-forca-de-vontade-e-a-tenacidade\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Huberman Lab - Podcast Notes - Increase Willpower and Tenacity - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"This video \/ podcast is about how to increase your willpower and tenacity. As the title suggests! Summary this is similar to &#8220;decision fatigue &#8220;. We can only make so many decisions per day (this is why Steve jobs wore the same stuff each day, he didn&#8217;t wate energy deciding what to wear). 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As the title suggests! Summary this is similar to &#8220;decision fatigue &#8220;. We can only make so many decisions per day (this is why Steve jobs wore the same stuff each day, he didn&#8217;t wate energy deciding what to wear). 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