Harnessing Willpower: The Role of the Anterior Mid-cingulate Cortex Explained

You can listen to what I say all you want — but even better, there’s through research already out there. If you want a personally recommended perspective to expand your understanding, check out the work of neurobiology and ophthalmology professor Dr. Andrew Huberman and David Goggins, often dubbed “the toughest man on the planet.”

What is the anterior mid-cingulate cortex?

The anterior mid-cingulate cortex (let’s call it aMCC for short) is a recently researched area of the brain, located above the corpus callosum (the bridge which connects the left and right hemispheres).

It mainly controls our cognitive control, helping us make informed decisions in moments of conflict and when focussing our attention, and it’s also involved in the emotional-motivational constituent of pain (the aMCC basically gives the brain an insight into how bad the pain, is and how much attention we give it).

The anterior mid-cingulate cortex, in the context of the brain structure. Source: Kathryn Fulton/Medium

Huberman explains research showing that the cortex is smaller in obese individuals, but grows when they diet, lose weight and especially when they build muscle.

How do you stimulate the aMCC?

Given the new, emerging research many, including Huberman, believe that the anterior mid-cingulate cortex holds, not only the seat of power, but maybe even the seat of the will to live – in other words willpower). All the data suggests that we can stimulate and strengthen the aMCC. Huberman suggests that we can stimulate the growth of the cortex by doing challenging things.

An example of this, is ice baths:

If you have a friend that loves the ice bath, so much that he takes one everyday every day at 7AM, he is doing nothing to stimulate the cortex’s growth.

Yet, your other friend can hate the ice bath, absolutely dreads it. But he recognises its mental and physical benefits, so despite the fear and discomfort, he still does it. That’s what stimulates the growth of the aMCC.

The strength of the mind cannot be found inherently; it must be developed over time. The development and size increase in the aMCC is closely linked to mental strength; David Goggins relates this situation to Navy SEAL training.

“You develop that over years and decades of suffering, and they go back into that suffer. A lot of guys [who graduate Navy SEAL training] don’t want to go back into that water, don’t want to go back into that hard stuff. They’re happy they graduated. I realised I’m the same way; I don’t want to go back. I have to go back. I must go back because that is exactly where all the knowledge of my life exists.” — David Goggins

David Goggins. The toughest alive. Source: RUN247

How do you build willpower?

It doesn’t involve any cheesy catchphrases – not passion slogans or tips about hitting the snooze button. It comes from discipline and determination: the voice that says, “I don’t feel like it, but I’ve got to get up and chase this.”

How you keep pushing through in the face of adversity is a remarkable part of the human experience, and this, combined with challenging yourself and doing hard things, builds your willpower.

You’ve got to find your purpose; are you going to chase the easy pleasures, the quick highs and lows, or the meaningful challenges that shape who you are: your family, your friends, your work, your passions?

You might doubt yourself sometimes, but willpower is that inner voice that says, “let’s get a little better today.”