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The Willpower Instinct Summary – This is my book summary of The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It by Kelly McGonigal.
I have written an in-depth summary of each chapter. It will give you a good idea of what the original book is about. If you have read the book, this condensed version might help you recall what you have learned.
The Willpower Instinct is based on "The Science of Willpower," a class Kelly McGonigal offered to the public through Stanford University's Continuing Studies program.
Some of the Topics You Will Learn Include:
1. How to train your brain to get better at self-control
2. How to train your willpower muscle
3. What are willpower traps
4. How marketers use the promise of reward system
5. How to avoid stress-induced willpower failures
6. How feeling bad leads to giving in
7. How to delay gratification
8. Meet your future self
9. How social influence causes willpower failures
10. How to catch self-control
11. Why trying to suppress thoughts, emotions, and cravings doesn't work
12. What can you do with your cravings
If you want to read the science behind each topic, you will find lots of references of scientific research and scientific studies in this book.
At the end of each chapter, the author lays out practical strategies which you can apply immediately to your life challenges. She calls it the "willpower experiments."
Who is This Book For?
If you want to become a better version of yourself, this book is for you. And if you have a goal such as to quit smoking, lose weight, get out of debt, become a better parent, overcome addiction, stop procrastination, or sticking to an exercise program, you will find this book valuable.
Before you proceed, it's best that you understand the definition of willpower according to Kelly McGonigal
"Willpower is a biological instinct, like stress, that evolved to help us protect ourselves from ourselves."
And she writes,
"Science is painting a very different picture of willpower. It's an evolved capacity and an instinct that everyone has – a careful calibration of what's happening in your brain and body."
The Willpower Instinct Summary – Chapter One
What is Willpower?
Willpower comprises I will power, I won't power, and I want power.
The "I Will" power is the ability to do what you need to do even if a part of you wants to do something else.
The "I Won't" power is the ability to resist temptations.
The "I Want" power is the ability to exert self-control by remembering what you really want, instead of following your immediate desires.
Why Does Willpower Matter?
When you make use of these three powers, you will have better control of your attention, emotions, and actions which will then help you achieve your goals and be a better version of yourself.
The Neuroscience of Willpower
Willpower starts in the brain, specifically in the prefrontal cortex. There are three regions in it, each one handling different tasks. The "I will" region will help you start and stick to boring, difficult, or stressful tasks. One area handles the "I won't" power in which it holds you back from following your impulses or cravings. And the area that handles the "I want" power remembers and keeps tracks of your goals and desires.
The Importance of the Prefrontal Cortex to Self-Control
The author cites the story of Phineas Gage, the most famous case of prefrontal cortex brain damage. When the foreman lost this part of his brain, he also lost his will power, his won't power, and his want power.
She then says that you too can temporary lose your willpower even with your prefrontal cortex still intact. This happens when you are drunk, deprived of sleep, or distracted.
But you can also temporarily lose your willpower and fail in your willpower challenge even when you are rested and sober. This is because the brain has a mind of its own.
The author says,
"Some neuroscientists go so far as to say that we have one brain but two minds – or even, two people living inside our mind. There's the version of us that acts on impulse and seeks immediate gratification, and the version of us that controls our impulses and delays gratification to protect our long-term goals. They're both us, but we switch back and forth between these two selves. Sometimes we identify with the person who wants to lose weight, and sometimes we identify with the person who just wants the cookie."
The conflict between the two minds or the two selves creates a willpower challenge.
What is a Willpower Challenge?
Here's the author's explanation.
"Part of you wants one thing, and another part of you wants something else. Or your present self wants one thing, but your future self would be better off if you did something else."
The First Rule of Willpower
You got to know yourself first. To do this, you need to develop self-awareness. This means you got to be able to notice what you are doing as you are doing it and understand why you are doing it. And at the end of the day, reflect on your actions or behaviors so that you are aware of the decisions you took related to your willpower challenge.
Can You Train Your Brain to Get Better at Self-Control?
The answer is yes.
The author suggests you do it by planting temptation traps around your home or office to challenge your "I won't' power. To challenge your "I will" power, she proposes that you create an "I will" power obstacle course. Or you could train your brain to become a finely tuned willpower machine through meditation.
A simple but powerful meditation technique for training your brain and increasing willpower is the five-minute breath focus.
Here's what the author says about breath focus.
"It reduces stress and teaches the mind how to handle both inner distractions (cravings, worries, desires) and outer temptations (sounds, sights, and smells). New research shows that regular meditation practice helps people quit smoking, lose weight, kick a drug habit, and stay sober."
At the end of chapter one, the author lists the steps to help you get started with the five-minute brain training breath focus.
The Willpower Instinct Summary – Chapter Two
What Happens When You're Experiencing a Craving
Every cell in your body is saying "I want." Another part of you says, "I won't." It's like a battle happening inside of you, a battle between two parts of yourself. In this moment, you need to find the inner strength to control yourself (I will) from giving in to your urges.
Will You Succeed or Fail in Your Willpower Challenge?
Whatever the outcome, the author suggests you ask, "What was my body doing?"
Yes, it's not just your mind. Your body is involved too.
Kelly McGonigal says,
"Science is discovering that self-control is a matter of physiology, not just psychology."
The Biology of Self-Control
When something triggers your craving, the brain is taken by promise of reward. The brain releases dopamine which will activate the impulsive part of you. The wiser you will prompt its willpower instinct to do whatever it can to not give in to the impulse.
This is the time when you need the pause-and-plan response.
What is the Pause-and-Plan Response and What Does it Do?
When there is a need for you to exercise self-control, there is a coordinated set of changes in the brain and body. These changes help you to resist temptations and override self-destructive urges.
The pause and plan response starts when you perceive there is an internal conflict; the inner battle between two different goals or two different parts of you.
The pause-and-plan response triggers the brain and body to slow down with the aim of controlling your impulses.
What it does, according to the author, is to protect you from yourself. And this is what self-control is about.
However, the willpower instinct doesn't always kick in. Why is that?
To answer this question, the author talks about heart rate variability or the body's "reserve" of willpower.
Heart rate variability is a physiological measurement of the pause-and-plan response. It is a tool used to predict who will resist temptation, and who will give in.
If you're healthy, your heart rate speeds up a bit when you inhale and slows down when you exhale. When people are under stress, heart rate goes up, and variability goes down. If you have high heart rate variability, you have more willpower available for whenever temptation strikes.
Why do some people have high heart rate variability? Why do they have more willpower reserve?
Here are some of the factors that influence your willpower reserve.
1. What you eat
2. Where you live – your environment
3. Stress
The author says,
"Anything that puts a stress on your mind or body can interfere with the physiology of self-control, and by extension, sabotage your willpower."
4. Certain emotions like anxiety, anger, depression, and loneliness
5. Chronic pain and illness
She provides tips to help you improve your body's willpower reserve. They are:
1. Getting a good night's sleep
2. Spending quality time with friends and family
3. Participating in a religious or spiritual practice
4. Doing the five-minute breath focus meditation
In addition to those mentioned above, the author says that there is one way to immediately boost your willpower reserve.
It is slowing your breath down to four to six breath per minute or ten to fifteen seconds per breath.
For enhancing self-control, she says that physical exercise is the willpower miracle.
Sleep Deprivation Saps Your Willpower
The prefrontal cortex is the self-control center. If you deprive yourself of sleep, the prefrontal cortex loses it power. Your body suffers too because the cells are unable to properly absorb glucose to provide you with energy.
You become susceptible to stress, cravings and temptations. You have trouble controlling your emotions and focusing your attention. And with the lack of energy, you cannot handle your "I will" power challenges.
It leads to giving in. You will regret your action which will then spiral to shame and guilt.
The good news, you can recharge your self-control.
The author offers these suggestions which are based on sleep research and studies.
1. Getting a single good night sleep can restore brain functions to an optimal level
2. Getting enough sleep early in the week can act as a reserve to counteract sleep deprivation later in the week
3. Taking a short nap will help you restore focus and self-control
In order to recover from stress and the daily self-control demands of your life, she encourages you to relax your body and mind. Studies show that allowing yourself physical and mental rest will provide many health benefits including increasing your willpower reserve.
The Willpower Instinct Summary – Chapter Three
Why Self-Control is Like a Muscle
Roy Baumeister did numerous studies on the limits of willpower. He found that people who performed a concentration task will not only lose their attention over time, their physical energy will also be depleted. He also discovered that when people controlled their emotions, it would lead them to spend money on something they didn't need on top of displaying emotional outbursts. And people who resisted sweets are not only triggered by the cravings of chocolates, that act of self-control prompted them to procrastinate.
He observed that people's self-control deteriorated over time. He also found that people ran out of willpower with each successful act of self-control.
His observations and findings led him to hypothesize that self-control is like a muscle. When it is used, it gets tired. If you don't rest the muscle, you can run out of strength completely.
What it means is, an exhausted brain and body is one of the causes of willpower failures.
The author suggests that you pay attention to when you have the most willpower. Take notice also when you are most likely to give in or give up. Once you become aware of when you feel the most recharged and refreshed, use this knowledge to plan your schedules.
Is Self-Control Limited?
The brain gets less active and tired with repeated acts of self-control. It happens not because the brain runs out of energy but because it decides to conserve its energy when it senses that the body's energy levels are dropping.
To ensure that your body is well-fueled, the author suggests that you eat foods that provide lasting energy.
She says,
"Most psychologists and nutritionists recommend a low glycemic diet – that is, one that helps you keep your blood sugar steady. Low-glycemic foods include lean proteins, nuts and beans, high-fiber grains and cereals, and most fruits and vegetables—basically, food that looks like its natural state and doesn't have a ton of added sugar, fat, and chemicals."
How to Train the Willpower Muscle
The author provides a few ideas for you to try out on how to strengthen your "I won't" (not do) and "I will" (will do) powers.
She also suggests that you do self-monitoring by keeping track of something you don't usually pay attention to. The purpose of this exercise is to let you notice what you are about to do, and then choose the most difficult thing instead of the easiest. This exercise will train your brain to get used to pausing before acting.
A professor at the University of Cape Town have collected evidences and proven that physical exhaustion is a trick played on the body by the mind. He said that fatigue is not a physical event but a sensation or emotion.
It led scientists to consider that willpower depletion too might actually be due to running out of will and not out of power. They said that it actually reflects a person's belief and not actual limitation.
In order to determine if you have really run out of willpower, the author suggests that you push through that feeling of wanting to give in or give up. You can find inspiration by reminding yourself of what you really want which means, tapping into your "I want" power.
At the end of the chapter she says,
"We cannot control everything, and yet the only way to increase our self-control is to stretch our limits. Like a muscle, our willpower follows the rule of "Use it or lose it."
The Willpower Instinct Summary – Chapter Four
Moral Licensing
In the previous chapters, the author mentions that the reasons people lose self-control include an exhausted self-control muscle, low blood sugar levels, stress, and sleep deprivation.
In this chapter, the author says that another reason why people give in to temptations is because they make a conscious choice and not due to the lack of self-control. This is because when people do something good, they feel virtuous and justify that they deserve a reward.
In other words, being good gives them permission to be bad.
The author writes,
"When it comes to right and wrong, most of us are not striving for moral perfection. We just want to feel good enough – which then gives us permission to do whatever we want."
But people don't have to do good deeds to feel good or virtuous.
Studies have shown that people even gave themselves credit for what they could have done, but didn't. Feeling virtuous also made them refused to do something good when they were asked to do so.
When researchers asked these licensed indulgers how they felt about their choices, they said that they didn't feel guilty. They said they deserved a reward for their good behavior. And they felt in control.
Psychologists call this moral licensing.
How to Avoid this Moral Licensing Trap
One way to avoid this trap is to pause and ask if you label your behavior as good when you succeed at a willpower challenge or bad when you fail. Another tip is to be aware if you are using your "good" behavior as an excuse to give yourself permission to do something "bad."
The Problem with Progress
Contrary to popular belief, focusing on progress is a trap of moral licensing. When you make progress on a goal, you will feel motivated to engage in self-sabotaging behavior.
This happens because of the presence of the two competing selves. One part of you wants to achieve your long-term goal while the tempted self wants immediate gratification. Progress satisfies your rational self temporarily and so the brain turns off its mental processes in relation to that goal. This is when the tempted self takes over and influences you to give in to the voice of indulgence.
The author says that progress itself is not the problem. It becomes a problem only if you listen to your feeling instead of sticking to your goal.
To avoid abandoning your goal, change your view about it. Don't see your progress for resisting temptation as good behavior and thus deserving a reward. Remind yourself of your "why."
Kelly McGonigal writes,
"Remembering the "why" works because it changes how you feel about the reward of self-indulgence. That so-called treat will start to look more like the threat to your goals that it is, and giving in won't look so good. Remembering the why will also help you recognize and act on other opportunities to accomplish your goal."
Borrowing Credit from Tomorrow
Another willpower trap is what the author calls borrowing credit from tomorrow. It is when you expect that you will make better decisions tomorrow than you do today. You see the promise of future good behavior; that you will make whatever behavior change starting tomorrow.
To overcome it, aim to reduce variability of your behavior day to day.
Here's how the author explains it.
"View every choice you make as a commitment to all future choices. So instead of asking, "Do I want to eat this candy bar now?" ask yourself, "Do I want the consequences of eating a candy bar every afternoon for the next year?" Or if you've been putting something off that you know you should do, instead of asking "Would I rather do this today or tomorrow?" ask yourself, "Do I really want the consequences of always putting this off?"
The Halo Effect
Another kind of moral licensing is the halo effect. The halo effect occurs when you justify a vice because of just one virtuous aspect. It is usually when something indulgent is paired with something more virtuous.
Here are a few examples.
Shoppers who buy chocolate for a charity will reward their good deed by eating more chocolate.
Bargain-hunters who get a good deal may feel so virtuous for saving money that they buy more than they intended.
Gift-givers may feel so generous that they decide they, too, deserve a gift.
Marketers use the halo effect by using magic words to make you feel good. As you already know, this will make you sabotage your goal. The common words that marketers use are "Buy 1 Get 1 Free," "Fat Free," "All Natural," "Light," "Fair Trade," "Organic," and "For a Good Cause."
To avoid giving in to the halo effect, pause and ask yourself if the choice you are going to make is consistent with your goals.
The Willpower Instinct Summary – Chapter Five
The Promise of Reward
There is an area in the brain known as the reward system. When this part of the brain recognizes an opportunity or a promise of reward, it releases dopamine. The opportunity or trigger can be food, alcohol, shopping, Facebook or anything else that captures or captivates your attention.
The release of dopamine creates arousal – seeking, wanting, cravings, and desires. You feel awake. It triggers anticipation, pleasure, or satisfaction. You will feel motivated to make an action plan.
But it also makes you unaware of a fake promise of reward, a threat to your self-control.
When your focus of attention is on the object of desire, you are willing to work for it or to repeat an action over and over. Driven by the need to chase pleasure, you feel less concerned about long-term consequences and effects to your well-being. You also become susceptible to other kinds of temptations.
The author says,
"Our brains mistake the promise of reward for a guarantee of happiness, so we chase satisfaction from things that do not deliver."
How Marketers Use the Promise of Reward System
Restaurants, grocery stores, clothing stores, and casinos are a few examples of retailers and marketers who use the knowledge and understanding of dopamine to trigger consumers' promise of reward system.
Some of the strategies they use are:
1. Offering free food samples
2. Offering novelty and variety
3. Bargains
4. Time pressure or scarcity cue
5. Scents and appetizing odors
6. Scratch-and-win discount cards
7. Pictures of models
8. Free catalog subscriptions
9. All you-can-eat buffets
How to Put Dopamine to Good Use
The author suggests that you dopaminize boring and least favorite tasks or chores. Introduce a reward for each one to make it appealing. If the rewards of your actions are far off in the future, squeeze a little extra dopamine out of neurons by fantasizing about the eventual payoff.
The Dark Side of Dopamine
High levels of dopamine in the brain can make you get hooked on the promise of reward. It will lead to addiction, compulsion, and obsession.
The other negative side effect of dopamine is it creates anxiety and stress because dopamine triggers the release of stress hormones. This means you will experience mixed inner feelings of desire and stress at the same time.
So when you give in to a temptation because of the dopamine rush, it's either because of the promise of reward or to relieve anxiety.
The Effects of Damage to the Brain's Reward System
Dopamine triggers wants and desires. If the dopamine-producing brain cells are damaged, you will lose your motivation, desire, and may eventually feel depressed. What is left in life if you live without desires?
The author says,
"A life without wants may not require as much self-control – but it's also not a life worth living."
The author concludes that desire is the brain's strategy for action. It is neither good nor bad. It can be a threat to self-control or a source of willpower. It is up to you how you use it. What's important is not to be fooled by the promise of reward as a guarantee for happiness.
In this chapter, you will also learn how to test the promise of reward by mindfully indulging.
If you are on diet, or have been on and off, this research finding might be of interest to you.
"Research shows that people who practice this mindful-eating exercise develop greater self-control around food and have fewer episodes of binge-eating. Over time, they not only lose weight, but they also experience less stress, anxiety, and depression."
The Willpower Instinct Summary – Chapter Six
What Do You Do When You Feel Down, Anxious, or Stressed?
You'd probably turn to dopamine-releasing activities that provide the promise of reward or the promise of relief. These activities could be eating, drinking, shopping, watching television, surfing the internet, gambling, or playing video games.
Using these strategies will not make you feel good. You will feel guilty instead. Studies have proven it.
Why Does Stress Lead to Cravings?
The brain wants to protect your mood. It does it by pointing you to take action which it thinks will make you feel better and happy. You'll end up craving for anything or any activity which your brain associates with the promise of reward or relief.
How to Avoid Stress-Induced Willpower Failures
One of the ways is to choose a strategy that doesn't require you to turn to a temptation. Another strategy is to give up using guilt and self-criticism.
Here are Stress-Relief Strategies that Work:
1. Exercise
2. Playing sports
3. Praying or attending a religious service.
4. Reading
5. Listening to music
6. Spending time with friends and family
7. Getting a massage
8. Going outside for walk
9. Meditation
10. Doing yoga
11. Spending time with a creative hobby
Real stress relievers release brain chemicals such as serotonin, GABA, and oxytocin. Unlike dopamine, these brain chemicals do not trigger the release of stress hormones. In fact, they reduce stress hormones in the body and induce the relaxation response.
Anxiety and Terror Trigger Dopamine Release
What are humans terrified of the most?
Their own death. Their mortality.
Whenever you "see" or are reminded of death on the news or other form of media, it triggers a panic response in the brain causing anxiety. Anxiety is the feeling of terror, and hopelessness. When you are in this state of mind, you become susceptible to all sorts of temptations as a means to look for hope and security.
Studies have shown that people who think about their death shop more, spent more on comfort foods, and eat more chocolate and cookies. People who watched reports of death on the news responded positively to advertisements for luxury products. And people who watched a death scene in a movie were willing to pay three times more for something they didn't need.
Sometimes terror management doesn't lead to temptation but procrastination. People postpone important matters that they should take care of as a way to avoid facing their vulnerability.
The "What-the-Hell" Effect
"The "what-the-hell" effect describes a cycle of indulgence, regret, and greater indulgence."
Researchers observed that when people failed their willpower challenge, they felt bad about themselves. They went through the feeling of shame, loss of control, loss of hope, anger, overwhelmed, or guilt. The most common destructive emotions were shame and guilt.
The feeling of guilt led to "what the hell" thinking. Since they have given in to their willpower challenge, they felt that they might as well eat more, drink more, or smoke more. They wanted to feel better for giving in to the temptations or impulses. And the only strategy they knew of was to do more of what made them felt bad about.
The "what-the hell-effect" can happen to any willpower challenge such as smokers trying to quit smoking, dieters trying to lose weight, alcoholics trying to stay sober, and shoppers trying to stick to a budget.
How to Break the "What-the-Hell" Cycle
Based on studies, psychologists discovered that self-forgiveness or self-compassion can break the "what-the-hell" cycle.
And to forgive yourself for indulging, you need to stop criticizing yourself.
The author says,
"Study after study shows that self-criticism is consistently associated with less motivation and worse self-control. It is also one of the single biggest predictors of depression, which drains both the "I will" power and "I want" power.
Why Does Self-Forgiveness Work?
"One reason forgiveness helps people recover from mistakes is that it takes away the shame and pain of thinking about what happened. The what-the-hell effect is an attempt to escape the bad feelings that follow a setback. Without the guilt and self-criticism, there's nothing to escape. This means it's easier to reflect on how the failure happened, and less tempting to repeat it."
How to Avoid the Willpower Trap of Unrealistic Optimism to Feel Better
The authors says,
"Optimism can make us motivated, but a dash of pessimism can help us succeed. Research shows that predicting how and when you might be tempted to break your vow increases the chances that you will keep a resolution."
The author suggests that you apply optimistic pessimism by imagining yourself in a willpower failure situation. When you do it, observe what it feels like and what you might be thinking.
She says,
"Planning for failure in this way is an act of self-compassion, not self-doubt. When that moment of possible willpower failure hits, you will be ready to put your plan into action."
The Willpower Instinct Summary – Chapter Seven
Why Do People Choose Immediate Gratification at the Cost of Future Happiness?
The author introduces a term called delay discounting. What it means is, the longer you have to wait for a reward, the less it is worth to you. Even two minutes delay can lower its perceived value.
Another reason why people choose immediate gratification and fail to exercise self-control is because of bounded willpower. When you do not see the reward right in front of you, you behave in a rational manner. But when the reward is right there staring on your face, you cannot resist it. You don't want to miss out.
These are the two reasons why most willpower challenges, from alcoholism and addiction to weight gain and debt, fail.
How to Delay Gratification? How to Shift Your Brain to Self-Control Mode?
When you see a reward right in front of you, it triggers dopamine-induced desire. You want it now. To resist the temptation, put the physical reward at a distance; somewhere you cannot see or reach out for it easily. When you create a distance, the brain treats this wait as future reward since you can't have it now.
Another effective method is to wait for ten minutes before acting on your impulse.
The author says,
"If, in ten minutes, you still want it, you can have it – but before the ten minutes are up, bring to mind the competing long-term reward that will come with resisting temptation."
Another strategy to resist immediate gratification is to reframe your choice.
The author writes,
"When you are tempted to act against your long-term interests, frame the choice as giving up the best possible long-term reward for whatever the immediate gratification is."
How to Commit Your Future Self to a Desired Course of Action
When you set a goal, the rational self sets a desired course of action. But there is your tempted future self who wants immediate gratification. When it is wrecked by fear and exhaustion, the tempted future self often decides to change the course that your rational self has set.
To avoid the tempted self from sabotaging your goal, you can use a strategy called precommitment. What it means is to limit your options so that the tempted self has to follow your rational self's course of action.
The author offers three strategies you can apply to precommit your future tempted self. The first one is to make choices in advance before your future self is blinded by temptation. The second method is to make it difficult for the tempted self to give in. And finally, make immediate gratification more painful if you give in.
You 2.0 – Your Future Self
You 2.0 is an idealized version of you, a totally opposite personality to who you are now.
The author says,
"We think about our future selves like different people. We often idealize them, expecting our future selves to do what our present selves cannot manage."
She adds,
"However we think of our future selves, rarely do we see them as fully us."
Why Do People Treat Their Future Selves Like Different People?
The brain has developed the habit of treating the future self like another person, a stranger. This is unable to access the thoughts and feelings of the future self. And because of this, there is a disconnection which leads to making short-sighted decisions
A psychologist at New York University noticed that people who feel connected to their future selves are able to have self-control.
The author provides three ideas for getting to know your future self.
Create a future memory by picturing yourself doing something in the near future. Neuroscientists say that imagining the future helps people delay gratification.
Send an e-mail or letter to your future self. Write about your feelings, what you are doing to meet your long-term goals, your hopes, and so on.
Imagine a hoped-for future self.
At the end of chapter seven, the author talks about farsighted people; those who always delay gratification. This is also a self-control issue.
People who are farsighted find it difficult to indulge. They have a hard time taking a break from work or are anxious about spending money beyond purchasing their basic needs. They even postpone their present happiness.
If you act like a farsighted person, you'll find suggestions on how to handle this issue in this chapter.
The Willpower Instinct Summary – Chapter Eight
Willpower is Contagious
As mentioned in earlier chapters, humans have a multitude of selves. They are the impulsive self, the wiser self, the rational self, and the future tempted self. In this chapter, you are introduced to the social self.
Your social self is shaped by what other people think, want, and do or what you think they want you to do. The good thing about it is it can help you achieve your willpower goals. The bad part of it is it can cause willpower failures because you can catch other people's behaviors and indulgences. You can be swayed into emulating other people's bad habits or positive changes.
You can influence others with your actions too. Your choices can serve as an inspiration or temptation.
How Social Influence Causes Willpower Failures
The brain has specialized cells called mirror neurons. These neurons make you mirror other people's behavior in the following ways:
You unintentionally mimic someone's physical action.
An example,
"When you see someone else reach for a snack, a drink, or a credit card, you may find yourself unconsciously mirroring their behavior – and losing your willpower."
Someone's emotion affects yours.
An example,
"… a coworker's bad mood can become our bad mood – and make us feel like we're the ones who need a drink."
You "catch" other people's temptations.
An example,
"Seeing someone else engage in your willpower challenge can put you in the mood to join them. When we imagine what other people want, their wants can trigger our wants, and their appetites can trigger our appetites."
You can also easily catch someone else's goals in a way that changes your behavior. You can catch self-control as well as self-indulgence. Psychologists call it goal contagion.
But, if you are committed to your goal, you will not give in when you see other people giving in to temptations. It can enhance your self-control instead.
If you fear that you will be influenced to give in to other people's choices or temptations, the author suggests this.
"The best way to strengthen your immune response to other people's goals is to spend a few minutes at the beginning of your day thinking about your own goals, and how you could be tempted to ignore them."
How to Catch Self-Control
When you observe, or merely see evidence, that other people ignore rules and follow their impulses, you are more likely to give in to any of your impulses.
So to catch self-control, find a role model with willpower, someone who has succeeded in the same challenge you are facing. This will work because research shows that thinking about someone with willpower can increase your own.
The Influence of Social Proof
The need to fit in causes people to follow along what other people do. If they do the right things, it would be good for you because it will help you strengthen self-control.
If your tribe does something that challenges your self-control, it will interfere with your willpower challenge. It will be difficult for you not to act like them. This is because the brain works in such a way that it will easily absorb other people's goals, beliefs, and actions into your decisions.
This is why it is important that you find people who share the same goal as you.
You can also use the power of pride to develop self-control. For it to work, make your willpower challenge public. When you believe that people are watching you, you will feel motivated to do the right thing.
It's not wise to use shame as a means to develop self-control. Shame may cause the "what-the-hell effect" which, as mentioned earlier, will create a cycle of guilt, indulgence, and more guilt. In certain cases, social shaming might work as a preventive measure.
The Willpower Instinct Summary – Chapter Nine
The Ironic Rebound
Research findings show that people who suppress their thoughts as a strategy to fight their temptations are most likely to give in and lose self-control. The more they try to not think about or feel something, the stronger it will become. No matter what they do to push it away, it will rebound. It doesn't matter if it is a fear, desire, or any unwanted inner experiences.
This effect called ironic rebound explains why the "I won't" power fails.
Why Thought Suppression Doesn't Work
Thought suppression doesn't work because of the way the brain handles the command NOT to think, feel, or do something. One part of the brain will follow your command and direct your attention to anything but the prohibited thought. Another part of the brain will look for any evidence that you are thinking, feeling, or doing whatever you don't want to think, feel, or do. It will direct your attention to the thing you are trying to avoid.
The part of the brain that follows your command uses mental energy and is easily drained by distractions, fatigue, stress, alcohol, illness or other mental drains. When this happens, the other part of the brain which doesn't use mental energy is in control and will fill your mind with the thing you are trying to avoid.
How to Avoid Ironic Rebound
Give up trying to control unwanted thoughts and emotions.
Studies show that when participants were given permission to express the thoughts they were trying to suppress, the thoughts did not come back to conscious awareness.
The Problem with Dieting
Many dieters failed in their attempts to lose weight because of thought suppression. Trying to get rid of the thoughts of foods or prohibiting certain foods from their thoughts increased their desires.
What Can You Do with Your Cravings?
The author suggests the following tips based on a study.
Notice that you are thinking about your temptation or feeling a craving
Accept those cravings but don't act on them. Don't distract yourself from the thought or feeling. Don't argue with it.
Remember your goal and remind yourself of your commitment.
How to Turn an "I Won't" Challenge to an "I Will" Challenge?
Whenever you do something that you say you won't do, it is because it helps you fill a need. It could be to reduce stress, to have some fun, or to seek approval. The solution is to do something new and healthy that fills that need.
You can also think in terms of missed opportunity. Think of what you could be doing that will benefit you instead of wasting your time and energy on behaviors that go against your goals.
Another strategy is to focus on what you want to do instead of what you don't want to do. For example, instead of saying, "I don't want to be late," say, "I want to be the first person to arrive."
Another strategy to help you handle cravings or any destructive impulses without giving in is a technique called surfing the urge.
The author writes,
"… one of the best side effects of surfing the urge: You learn how to accept and handle all your difficult inner experiences, and no longer need to turn to unhealthy rewards for comfort."
Here's a summary of how to surf the urge.
When an urge takes hold, pause for a moment. Pay attention to the urge but don't try to change or get rid of it. Notice whatever sensations you are feeling in your body and try to describe what and how each one feels like.
You can read how a research scientist did an experiment with smokers using this technique in chapter nine.
The Willpower Instinct Summary – Chapter Ten
Chapter ten is a summary of chapters one through nine. The author presents her final thoughts here.
She writes,
"We've seen again and again that we are not one self, but multiple selves. Our human nature includes both the self that wants immediate gratification, and the self with a higher purpose. We are born to be tempted, and born to resist. It is just as human to feel stressed, scared, and out of control as it is to find the strength to be calm and in charge of our choices. Self-control is a matter of understanding these different parts of ourselves, not fundamentally changing who we are."
"If there is a secret for greater self-control, the science points to one thing: the power of paying attention. It's training the mind to recognize when you're making a choice, rather than running on autopilot. It's noticing how you give yourself permission to procrastinate, or how you use good behavior to justify self-indulgence. It's realizing that the promise of reward doesn't always deliver, and that your future self is not a superhero or a stranger. It's seeing what in your world—from sales gimmicks to social proof – is shaping your behavior. It's staying put and sensing a craving when you'd rather distract yourself or give in. It's remembering what you really want, and knowing what really makes you feel better. Self-awareness is the one "self" you can always count on to help you do what is difficult, and what matters most. And that is the best definition of willpower I can think of."
Buy the book: The Willpower Instinct by Kelly McGonigal.


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3.7 out of 5 stars with 392 reviews
The Return (English Subtitled)
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La Reina del Sur: Volumen 1
Manufacturer: Universal Studios Home Entertainment Brand: UNI DIST CORP. (MCA)
En Culiacán, Sinaloa, el narcotráfico controla todo, incluso la vida y la muerte. Y Teresa Mendoza (Kate del Castillo) deberá estar siempre un paso adelante si no quiere terminar como su pareja, el Güero Dávila (Rafael Amaya), vÃctima de la guerra silenciosa de los narcos. Tras la muerte del Güero, Teresa deberá huir por su vida y se trasladará a España, donde sus conocimientos del submundo de la droga harán que poco a poco suba por el escalafón del crimen hasta convertirse en La Reina del Sur, en esta electrizante telenovela dirigida por Walter Doenher.
Redline [Blu-ray]
Manufacturer: ANCHOR BAY Brand: ANCHOR BAY ENTERTAINMENT Model: 24141115
"Redline" is about the biggest and most deadly racing tournament in the universe. Only held once every five years, everyone wants to stake their claim to fame, including JP, a reckless dare-devil driver oblivious to speed limits with his ultra-customized car - all the while, organized crime and militaristic governments want to leverage the race to their own ends. Amongst the other elite rival drivers in the tournament, JP falls for the alluring Sonoshee - but will she prove his undoing, or can a high speed romance survive a mass destruction race?
The Skin I Live in (Two-Disc Blu-ray/DVD Combo)
Manufacturer: Sony Pictures Home Entertainment Brand: SONY (COLUMBIA) Model: 23080675 Color: color
Dr. Robert Ledgard (Antonio Banderas) is a driven plastic surgeon haunted by personal tragedies. After many years of trial and error, he finally perfects a new skin – a shield which could have prevented the death of his wife in an accident years earlier. His latest "guinea pig†is a mysterious captive whose true identity masks a shocking mystery. The Skin I Live In is a masterful tale of secrets, obsession and revenge from Oscar-winning (Best Writing, Original Screenplay, Talk to Her, 2002) writer/director Pedro Almodovar. For his maiden voyage into horror, Spanish maestro Pedro Almodóvar leaves the gore behind for a plunge into truly disturbing territory. If he suggests more than he shows, the human body still takes center stage, starting with Toledo plastic surgeon Robert Ledgard (a chillingly understated Antonio Banderas), who did his best to restore his wife to her former glory after a fiery car crash, only to have his efforts be in vain. Since then, he's concentrated on a skin substitute that repels damage. Like Dr. Frankenstein, he's a single-minded obsessive, and even his housekeeper, Marilia (Marisa Paredes), describes him as "crazy," but that doesn't dim her devotion to him any less. After tragedy reenters Ledgard's life, he finds the perfect subject on which to test out his superhuman skin. Almodóvar begins in the present before backtracking six years to explain how Vera (Elena Anaya) came to Ledgard's attention. Now, he keeps her locked in ...
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New 2020 Chevrolet Equinox LS Front Wheel Drive SUV
- Stock: T45321
Basic Info
Exterior:Silver Ice Metallic
Drivetrain:Front Wheel Drive
Interior:Medium Ash Gray, Premium cloth seat trim
Engine:1.5L Turbo 4-cylinder engine
Fuel Efficiency:26 CITY / 31 HWY
Key Features
Android Auto
Apple CarPlay
Backup Camera
Lane Departure Warning
Lane keep assist
Power Seats
Vehicle Details
- Active aero shutters
- Body-color door handles
- Acoustic laminated windshield
- Solar-absorbing glass
- IntelliBeam
- Automatic on/off headlamps
- Halogen headlamps
- Manual liftgate
- Black mirror caps
- Heated power outside mirrors
- 16" compact spare tire
- 17" all-season blackwall tires (FWD models)
- Tires, P225/65R17 all-season blackwall (STD) (FWD only.)
- Black lower window trim
- 16" steel spare wheel
- 17" aluminum wheels
- Wheels, 17" (43.2 cm) aluminum (STD)
- Single-zone manual climate control
- Chevrolet Connected Access capable
- Cruise control
- Rear window defogger
- 3.5" diagonal monochromatic Driver Information Center
- Power door locks
- Front carpeted floor mats
- Rear carpeted floor mats
- 2-way adjustable front head restraints
- Keyless Open
- Keyless Start
- Driver seatback map pocket
- Front passenger seatback map pocket
- Inside rearview manual day/night mirror
- 12-volt auxiliary cargo area power outlet
- 12-volt auxiliary front power outlet
- Remote panic alarm
- 4-way manual driver seat
- 4-way manual front passenger seat
- Fold-flat rear seat with 60/40 split
- Front bucket seats
- Seats, front bucket (STD)
- Manual tilt and telescoping steering column
- Steering-wheel mounted controls
- Theft-deterrent unauthorized entry system
- Charging-only USB ports
- USB data ports with auxiliary input jack
- Driver and front passenger visors with illuminated mirrors
- Power windows with driver express-up/down
- Power windows with front passenger express-down
- Power windows with rear express-down
- 4G LTE Wi-Fi® hotspot capable
- 6-speaker audio system
- Chevrolet Infotainment 3 System with 7" diagonal color touchscreen
- Audio system, Chevrolet Infotainment 3 system, 7" diagonal color touchscreen, AM/FM stereo. Additional features for compatible phones include: Bluetooth audio streaming for 2 active devices, voice command pass-through to phone, Apple CarPlay and Android Auto capable. (STD)
- Bluetooth®
- Active Noise Cancellation
- 3.50 axle ratio
- Axle, 3.50 final drive ratio (FWD only.)
- Performance brake linings
- Electronic parking brake
- 4-wheel antilock disc brakes, 16" front and rear
- Driver shift controls
- Automatic Stop/Start
- 1.5L Turbo 4-cylinder engine
- Engine, 1.5L Turbo DOHC 4-cylinder, SIDI, VVT (170 hp [127.0 kW] @ 5600 rpm, 203 lb-ft of torque [275.0 N-m] @ 2000 - 4000 rpm) (STD)
- Single-outlet exhaust
- E15 fuel capable
- 4,464 lbs. GVWR
- Mechanical jack with tools
- MacPherson front suspension
- 4-link rear suspension
- 6-speed automatic transmission with 1.5L engine
- Transmission, 6-speed automatic, electronically-controlled with overdrive includes Driver Shift Control (STD)
- Airbag system
- Automatic Emergency Braking
- LED Daytime Running Lamps
- Rear child security door locks
- Following Distance Indicator
- Forward Collision Alert
- Front Pedestrian Braking
- Lane Keep Assist with Lane Departure Warning
- OnStar® & Chevrolet Connected Services capable
- Rear Seat Reminder
- Rear Vision Camera
- StabiliTrak, electronic stability control system with traction control
- Teen Driver
- Tire Pressure Monitoring System
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Pistenbully Team
They are the heroes of the night – real lads, who love their job
The 10 PistenBully snow groomers boast up to 500 hp under the hood. Their drivers plan for eight hours a day – usually at dusk or under a starry sky. The skills of the PistenBully driver are crucial to ensure the ski slopes are presented as soft powdery carpets the next morning. Not only do they know the weather forecasts and terrain in detail, the PistenBullies are swiftly on hand to smooth things out again if necessary. But it is when they are working on particularly steep slopes, their heavy equipment hanging from a rope winch – this is when they remember who they really are: the heroes of the night!


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Mountain Biking Events 2014
Selkirk Mountain Bike Marathon
10th May, 2014 – Selkirk, Scottish Borders
The Elite level is a 47 mile marathon through the off-road trails of the borders, or there is a 25km and a 50km version for those with less of a
Scottish Enduro Series 2014
Round 1. 22nd/23rd February at Nevis Range by No Fuss
Round 2. 5th/6th April at Innerleithen by IMTBR
Round 3. 28th/29th June at Wolftrax by No Fuss
Round 4. 12th/13th July at Ae by IMTBR
Round 5. 18th/19th October at Innerleithen by IMTBR
Round 6. 8th/9th November TBC by No Fuss
Scottish Cross Country Series 2014 (SXC 2014)
SXC Round 1 – Forfar – 23rd March, 2014
SXC Round 2 – Cathkin Braes – 13th April, 2014
SXC Round 3 – Abriachan – 18th May, 2014
SXC Round 4 – Gleniffer Braes Country Park (Scottish Champs) – 29th June, 2014
Evans Cycles RideIt! Scotland
22nd – 23rd March, 2014 – Callander, Stirling
The event includes both on and off-road options, including a 15 mile or a 30 mile mountain bike race on the Saturday.
Newcastleton Cycling Festival
4th – 6th April, 2014 – Newcastleton, Scottish Borders
This is a weekend long festival including a whole range of races, including mountain biking and road races.
Evans Cycles RideIt! Muckletoon Festival
17th – 18th May, 2014 – Langholm, Dumfriesshire
A range of bike races in the South west of scotland.
Road Cyling Races and Events 2014
Evans Cycles RideIt! Scotland
22nd – 23rd March, 2014 – Callander, Stirling
The event includes both on and off-road options, including a 15 mile or a 90 mile sportive on the Sunday.
Etape Caledonia
11th May, 2014 – Perthshire
This is a 81 mile cycle through beautiful Perthshire countryside.
Trossachs Ton
15th June, 2014 – Stirling, Scotland
Running Events 2014
Kilomathon: Scotland
16th March 2014 – Edinburgh
Running: 2.6km, 6.5km or 13.1km through the city of Edinburgh.
Cape Wrath Challenge
11th – 17th May 2014 – Durness, Highlands
Running: A week of events, including a half and a full marathon tucked away up in Cape Wrath.
Edinburgh Marathon Festival
24th – 25th May 2014 – Edinburgh
Running: Half and a full marathon on the Sunday, or a 10km as a short option.
Rock 'n' Roll Edinburgh Half Marathon
29th June – Edinburgh, Scotland
Running: Half marathon through Edinburgh City centre
Lakeland Trails Marathon
6th July 2014 – Coniston, Cumbria
Running: Off road marathon and half marathon
The Dundee Running Adventure Marathon (DRAM)
2oth July, 2014 – Dundee, Scotland
A multi terrain marathon, covering the countryside around Dundee. There is also a half marathon DRAM available.
2-3 August 2014 – Forres to Cairngorm Mountain, Highlands of Scotland
Running: 45 mile route which is run as a relay with teams of 3, doing 15 miles each.
Coll Half Marathon
16th August 2014 – Isle of Coll, Inner Hebrides
Running: A full circle of the island, half marathon distance.
Lakeland Trails: Keswick
6th September 2014 – Keswick, Cumbria
Running: 10km or 15km race through the Lake District
Moray Marathon
7th September, 2014 – Elgin, Moray
A marathon around the nice wee town of Elgin, in the Highlands of Scotland, following the dramatic shoreline before heading inland to the mountains.
BUPA Great North Run
7th September 2014 – Newcastle, Tyne & Wear
Running: Half marathon with a whole lot of people!
The Great Pentlands Push
20th September 2014 – Bavelaw Castle, Edinburgh
Running: Cross country run around the Pentland hills with options of 12, 18 or 25 miles.
The Loch Ness Marathon
28th September, 2014 – Inverness, Scotland
Race nessie in a marathon around the most monster infested loch in the UK.
Glencoe Marathon
5th October 2014 – Glencoe, Highlands of Scotland
Running: 10km, half marathon or full marathon options, including a hike up the devil's staircase.
Glasgow Half Marathon
5th October, 2014 – Glasgow, Scotland
A half marathon distance race around the city of Glasgow.
Aviemore Half Marathon & Aviemore 10k
12th October 2014 – Aviemore, Highlands of Scotland
Running: Two routes for half marathon and 10k around Aviemore.


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Replacing Roof Flashing
Roof flashing is the barrier between your home and the weather. Once you roof flashing fails, your roof will begin to leak water and cause major damage.
Periodically inspect your roof for any signs that the integrity of the structure has been compromised. If you see sagging, then it is too late you and you will have to replace a major portion of your roof. However, if you can catch a leak quickly, then you can make a quick repair.
Roof flashing replacement can be done with a few simple tools and techniques.
Remove Surrounding Shingles
Before you can get to the flashing that needs to be replaced, you will need to remove the shingles around the area. If you work carefully, you may not have to actually replace any shingles—you can keep the same ones.
Gently pry up the shingles around the flashing so you can remove them for use later. Try to slide the pry bar under the roofing nails and apply pressure, lifting the nail out.
Loosen Vinyl Siding
The flashing you need to replace might not be located on the actual roof valley. It could be the drip edge or a piece of flashing running up the corner of the house. If this is the case, gently loosen the siding around the area so you can get access to the flashing material.
Remove Old Flashing
Pry up the old flashing, taking care not to damage the underlayment or the other shingles. Scrape up the old roofing tar and replace any roof felt if needed.
Measure and Cut
Measure the length you will need for the new flashing. Transfer that measurement to the new flashing and cut with the tin snips. Wear gloves while cutting, and always hold the flashing on a stable surface.
It is not important to be exact. In fact, try to keep it a little long in case you make a mistake. It is better to have a long piece than a short piece.
Crimp the Flashing
Use the metal brake and bend the flashing lengthwis, into a 90-degree angle. If this is for a valley flashing replacement, then you do not need such a severe angle. Check the angle with a square and transfer to the brake.
Install Flashing
Lay the new flashing on the roof and nail down. Cover seams with roofing cement and smooth it out with a scraper.
Replace Shingles
Once the flashing is in place, you can replace the shingles you removed. Use roof cement along the edges of the shingles and the flashing to create a waterproof seal.


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It was raining cats and dogs, so I called animal control. Turns out a tornado hit the local pound.
More thoughts on cats, dogs, pets, rain, weather
More funny random thoughts: cats dogs pets rain weather
Wow! The weather man never gets it right!
Dan's Art Photography
Vintage 3D in gifs
©2009-2014 Dan of the Day


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K2O kicks off with RYA level 1 and 2 courses
K2O kicks off in earnest this Saturday morning as Bartley's ever popular junior and youth club starts the training season. This year we have 2 groups (and a waiting list) for our level 1 and 2 courses and the usual faces returning for the level 3 and 4 sessions throughout the spring and summer months. We have 3 new members of our instructor team all of whom have progressed through the K2O club themselves and are now learning what it is like to be on the other side of the training program - great experience for them, great resource for the club, and they can use their qualification to travel further afield should they wish; everybody wins!
Please extend the usual warm welcome to any new faces you see at the club and help them find their way around if they are looking lost.
By accepting you will be accessing a service provided by a third-party external to https://www.bartleysailingclub.com/


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Plan Today to Survive a Job Loss
By Robert Gordon
Program Director, Reverse Logistics Management at American Public University
Statistically speaking most Americans will experience job loss at some point in their career. Job loss is not restricted to poor performers of an organization. Organizations are eliminating jobs and closing altogether with amazing frequency and today's professional must prepare for the likelihood of job loss.
You might not be able to stop your organization from going bankrupt, but you can avoid personal bankruptcy. Material possessions can be replaced, but you need to plan for the lean times. This could mean reducing your debt, and/or cutting back on luxuries.
Dealing with job loss is all about planning. Those that take the blow the hardest are those who are less prepared. If your credit cards are maxed out before you face a reduction or loss of income, you are setting yourself up for failure. Living on the financial edge and not making progress will make matters critical when job loss occurs.
Too many people are cash poor and cannot survive a disruption to their income. Save now so that you have a few months of expenses in the bank.
[Related: 4 Ways to Turn Every Rejection Into a Possible Success]
There's also a personal impact of a job loss, which diminishes feelings of self-worth and self-esteem. Take time to build and assess your support system. Understand what kind of help is available. I had to ask for my fair share of help from others to get through my own job loss situation.
At one point, I lost my job when I had two mortgages, a family to support, and no job prospects. Worse, I did not have a plan. To survive, I had to cash in my 401k and sell off my few meager investments at a loss. Not only did I end up without any retirement savings, but also I ended up owing thousands of dollars in taxes.
Since then, I have developed better spending habits and have a plan in place in case I am without a job again. I find that much of the stress of job loss can be mitigated by having a plan.
Job loss is temporary, but extremely unsettling. Having a plan to deal with the ups and downs of the job market will give you peace of mind. The best time to put together a plan for job loss is now. Reduce spending, reduce debt, and set aside funds for that rainy day.
About the Author: Dr. Robert Lee Gordon is the program director for the Reverse Logistics Management department at American Public University. Dr. Gordon has over 25 years of professional experience in supply chain management and human resources. Dr. Gordon earned his Doctorate of Management and Organizational Leadership and his Masters of Business Administration from the University of Phoenix as well earning a Bachelor of Arts degree in History from UCLA.
Ready When You Are
At American Public University, students are priority one. We are committed to providing quality education, superior student resources, and affordable tuition. In fact, while post-secondary tuition has risen sharply nationwide, the university continues to offer affordable tuition without sacrificing academic quality.


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Dirty Water ready to pour in Mid-Market hot spot
San Francisco's Mid-Market neighborhood is bracing for the big splash of Dirty Water.
It's the first of three major restaurants opening this year in the Market Square development (1355 Market St.), the block-long building between Ninth and 10th streets more commonly known as the Twitter building.
Barring any last-minute delays, the ambitious bar, restaurant and brewery should open this weekend.
Dirty Water has been 2½ years and more than $4 million in the making.
The rest of the numbers are just as staggering: More than 200 seats, 52 beers on tap, 114 wines by the glass, 67 staff members, 6,252 square feet inside, 1,700 square feet outside, and a seven-barrel brewery system.
Then there is the Mid-Market neighborhood, with 27 companies in the building and nearly 8,000 new residents within a block.
And before you ask, founder and General Manager Kristian Cosentino would like to address the name.
"So, I'm not a marketer guy," he says, with a laugh. "That said, it's easy to remember, right?"
He points out that the term "dirty water" was used to refer to homemade whiskey, in the same sense as moonshine. Cosentino also says that he could have chosen a fancier name, but the Dirty Water moniker "took the pretension out of it."
The non-dirty food will come courtesy of chef Jarad Gallagher, who is also the chef at Michelin-starred Chez TJ in Mountain View.
Here in the heart of the city's tech corridor, Gallagher will create a menu specializing in meat, especially meat cooked in the open kitchen's large wood-fired hearth, visible from the dining room.
Dishes are designed to be shared, and range from the exotic — seared duck hearts ($14), axis deer tartare ($20) — to the more familiar, like whole roasted squab ($38) and poached salmon ($24).
And, in a nod to the fad diet du jour, the menu is being billed as paleo-friendly.
(For the record, all the accompanying alcohol is not.)
Cosentino says that his goal with the food, and the wide variety of booze, is to provide something for everyone. It's a mind-set echoed in the modern look and sprawling layout crafted by architecture and interior design firm Arcsine.
"We saw such a large space. The business plan was for having parties and being comfortable for a large variety of people," says Arcsine's Nathaniel Muhler, noting that the design team engineered the various spaces — four lounges, a bar, a dining room, a private room — based on each area's expected clientele.
"It's actually taking a nod from the tech world and UX design, thinking about who is going to be using this product in the end. We tried to tailor it in that way. There are subtle nuances in several zones, and how they feel differently, for different purposes."
In the coming months, expect even more options on the ground floor of the building.
In addition to the Market, a combination grocery store and food hall that opened earlier this year, Dirty Water's new neighbors will include Bon Marché, a French brasserie from the team behind nearby AQ; and the Cadillac, a Mexican restaurant and bar.
Cosentino hopes that the wealth of new places will appeal to the neighborhood's influx of workers and residents.
"People naturally want to migrate together, especially people of the same ilk," he says. "I want a good beer, a good whiskey, a good cocktail. The companies upstairs are going to view this as their gathering ground — and it's big enough to gather."
Meanwhile, across town: Speaking of big beer projects, Sessions at the Presidio is now scheduled to open by the end of the summer.
To refresh your memory, Sessions is taking over the huge Presidio restaurant space that formerly housed Dixie and Pres a Vi.
The restaurant, bar and beer garden is coming together nicely.
With help from Lundberg Design (Slanted Door, Mourad), the entrance has been moved, and more than 2,000 square feet have been cut from previous incarnations. That said, Sessions will still seat more than 200.
On the personnel side, Nicole Erny will spearhead the beer list. She is one of nine Master Cicerones in the world, and the first woman to hold that title, which is achieved by passing a two-day examination of "multiple written, oral and tasting components" and paying $795, according to the organization's website.
Back to Square One: Don't call it a comeback, but do call it a celebration.
For one night only — Sunday, July 26 — noted cookbook author Joyce Goldstein will resurrect her trailblazing San Francisco restaurant, Square One.
Goldstein, who was Square One's chef and owner for its 12 years of business, is bringing back many of her staff members, including Wendy Brucker of Rivoli, Amaryll Schwertner of Boulettes Larder, Eskender Aseged of Radio Africa Kitchen, and Barbara Haimes, former sous chef at Square One and now a professor at City College of San Francisco. Goldstein's son and master sommelier Evan Goldstein and fellow sommelier Peter Granoff will do the wine pairings.
The five-course Mediterranean dinner will take place at Perbacco (230 California St.). Cost, including wine pairings, tax and tip, is $250, with proceeds benefiting Support for Families of Children With Disabilities. For more information on the dinner, check out the Inside Scoop blog.
There's another reason for the celebration: Goldstein is ringing in her 80th birthday this summer. Happy birthday, Joyce.
Paolo Lucchesi is a San Francisco Chronicle staff writer. E-mail: firstname.lastname@example.com Twitter: @lucchesi Instagram: @paololucchesi


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Tag: ERPA
Carbon offsets should have the same value as PPAs for project finance
Written by Alexis Leroy, CEO ALLCOT
Carbon offsets are just as valid and valuable as renewable power
Anyone involved in developing clean energy projects around the world will be familiar with the demands of securing project finance. Lenders typically want to see a solid revenue stream before they consider financing renewable energy or low-carbon energy projects.
Normally, a Power Purchase Agreement (PPA) fits this requirement: a long-term offtake agreement with a high-quality buyer offers confidence that the project will generate steady cash flow to service its debt.
Occasionally a PPA by itself may not be regarded as a sufficient guarantee of performance, or the off taker's credit quality may not be sufficiently strong. In such instances additional security can be added in the form of liquid guarantees or performance bonds.
But there is another revenue stream that can play its part: carbon offsets.
Carbon offsets represent the saving in emissions of carbon dioxide and other greenhouse gases (GHGs); they're measured against a baseline in which the project would use legacy technologies. In this way a wind farm, a solar park or a waste-to-energy plant represents savings in GHG emissions compared to coal or even gas-fired power.
The world is waiting for a new global offsets market to replace the Clean Development Mechanism (CDM) that will end when the Kyoto Protocol is superseded by the Paris Agreement in 2021. But in the meantime, there are plenty of opportunities to develop and sell carbon offsets for some existing markets. The revenues generated should help secure project finance.
South Africa and Colombia are leading the way in creating high-confidence markets for carbon offsets, by allowing them to be used in part payment of their respective national carbon taxes and thereby granting them a monetized value – at least on paper.
Besides, the International Civil Aviation Organisation is preparing the launch a global offsetting market for airlines in January 2021. Demand for offsets from airlines participating in CORSIA is projected to reach as much as 174 million tonnes of CO2 equivalent (tCO2e) tonnes in 2025 and could be nearly 8 billion tCO2e by 2040.
And beyond these formally established, government-backed markets is a wide variety of voluntary carbon offsetting programs operated by large industrial, commercial and retail companies around the world. According to Forest Trends, nearly 49 million offsets were retired by governments, companies, and individuals in 2018.
There are plenty of challenges facing the use of carbon offsets as securities for project finance. Firstly, the revenue stream from offsets would likely form only a fraction of the overall project costs, and for some, it may simply not be worth the effort to incorporate offsets into a finance agreement.
Also, revenue streams from offset sales tend not to be regular, but "lumpy". Offset projects must submit independent verification and reporting of the volume of emissions reduced before they can apply for the issuance of those credits, and the costs associated with that process usually mean they can only afford annual or even biennial issuance. Such periodic issuance may not be steady or regular enough to satisfy a lender.
Yet at the same time, using carbon revenue to secure financing may yield two significant benefits: the quality and the reliability of the purchaser. In the case of countries with carbon taxes that can be part-paid in offsets, the guarantor of demand is the government, and industrial emitters must abide by the law.
Similarly, in the case of CORSIA, the end-buyers will be international airlines seeking to comply with government-established, UN-approved targets.
Why is the end-use of the offset important? Because lenders are concerned not only with the scale of revenue streams from a project but also the reliability and creditworthiness of the buyers. Higher-quality off-takers will mean more security for the seller and hence for the lender.
Secondly, it's important to understand that there is a direct link between the security of the supply of renewable electricity and the security of the supply of carbon offsets. It should be the case that any lender that relies on a PPA as security against project finance, should also be able to rely on the flow of offsets through an emissions reduction purchase agreement (ERPA).
Lenders will consider the reliability of the power project – how much power it is expected to deliver across the length of any contract – when estimating the value of the PPA. The PPA, therefore, is a measure of the potential supply of power, and it can, therefore, be a measure of the supply of carbon offsets.
In the case of many reliable renewable energy technologies – waste gas, solar and even wind power – the actual generation of power and the generation of offsets are very closely linked.
A project developer could even use future delivery of offsets as a source of seed capital for a project. This was a common practice under the UN Clean Development Mechanism. By arranging an ERPA with a buyer who is seeking offsets for some compliance or even voluntary purpose, a project developer can then use this ERPA to raise seed capital. To be sure, the volume of offsets may be subject to clipping, but the principle is sound.
So why don't lenders take ERPAs into account? If we agree that the fight against climate change is paramount, then how can we not support carbon offsets as a valid source of capital, and indeed may be more valuable than megawatt-hours of renewable power generation?


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Sleeper Sofa in HGTV Urban Oasis Apartment
Do You Own a Sleeper Sofa?
When it comes to HGTV, there are many things to love, not the least of which is the Urban Oasis giveaway. This year's contest will award one lucky HGTV fan with a modern urban apartment in downtown Chicago. Decorated and designed by Vern Yip, the whole space is beautiful, including this gorgeous velvet upholstered sofa. The sofa is actually a sleeper — making the one-bedroom HGTV apartment more guest-friendly. (If you want to invite your friends over to sleep in this sweet apartment, you can enter here for a chance to win the Urban Oasis apartment.) In my experience, it's decidedly difficult to find a good-looking sleeper sofa that's also comfortable for guests to sleep on. When we shopped for a sleeper sofa, we tried out dozens before settling on the Kristina model from American Leather. It's truly a comfortable sleeper sofa, and not too shabby looking either. In fact, we're trying to figure out how to keep it in our house, even though the guest room is now officially a toddler room.


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Eight Best Musical Android App for Beginners
July 24, 2019
Milestone celebration comes when you need to buy a special gift for your life partner Milestone celebration comes. No matter what the occasion is, you can easily convey your heartfelt thoughts with sending gifts.Here we are going to learn you some topics with which you can generate your act of appreciation and understanding. Boys love gifts but in the decent manner. Here are some tips for making pleasurable events a memorable one. Try this and you are going to win a big big smile on his face.
Buy online gifts for her from here and express all your heartfelt greetings without speaking a single word.
(1)Think about Time spent Together
In general, we can say spend quality time with him. Occasion just not requires celebration; it should be in a decent manner. Some manner you must follow like share the sweet memories of when we meet or how we fall in love. Get rid of unnecessary business talk or any household matters. Just share how you feel for him and how special person he is in your life. Yeah, he is going to be feeling very grateful when you will share sweet memories with him
(2) Don't defy His companion
Don't ignore his companions. They can become the best source of finding a right gift for your boyfriend. Invite them in the birthday party and plan a surprise party with them.
(3) Stick to His Imprint
If he is stuck to such brands, please consider this. If he is wearing some specific brand jeans, clothes, shoes you can buy it for your boyfriend or husband.
(4) Consider his requirement
What is his interest and what is the first gift he might expect from you buy it. You must have an idea for this. You can consider to his requirements, if he needs a leather wallet, laptop bag, a fine pair of wine glasses, a fine pair of travel bag, everything you can find in the online site. Just you need to consider what his earning desire to get as a gift.
(5) Occasion
What is his first crush? What he likes or dislikes what he is seeking for years and not finding? Well, taking all these matters into consideration you can buy a birthday gift for him. If he is an alcoholic, get him a gift basket of wine, love eating chocolates send Godiva chocolates. Inspiring, heart shaped cake is also a fun gift to surprise your boyfriend.
A personalized gift is the sweetest option to rewind the sweet memories. You can send a memorable photo frame, personalized with a special message or a love pillow for sweet dreams. Engage him into reading the special notes in full in a jar. From personalized leather bag with personalized T-shirt you can find everything in the online shop.
There is a particular day of celebrating love. But it is not compulsory, because every day you feel love for him. But still, getting the gift for him on valentine day is a daunting task. No worry, you can surf the gift of his choice, rule of thumb is available to buy a gift. Don't rely on budget when you are finding the gift to be remembered for longer duration. Loose or chip gift can give your bad impression on his mind.
Holiday gifts are not celebrated in every country. But if you are still in a mood to give a holiday gift to him you can send the token of love which can be appreciated and remembered for years to years. You can send personalized leather gifts, personalized flask and many other gifts he can take on tracking or beach picnic time.
If you are not able to find what the gift you should buy for, here are quick links for giving inspirational gifts for your boyfriend.
A thoughtful flower decoration can make his mood. Speak to your heart with red roses heart bouquet. Fall him into the deep world of fragrance with mixed flower bouquet. So, send flowers UK from here.
Send chocolate, the most surprising sweet gift to sweeten his sweet heart. You will be given the gourmet chocolates and candy hampers welcomed to order for any occasion.
Send personalized gift suits to his style. Many personalized wine glasses, beer mug, shot glasses, leather belt, leather travel kit and many classy gifts you can customize with his name and throw a special surprise on his doorsteps.
Well, there are unlimited choices buy his favorite book, personalized jewelry, sweet cake to send in occasions. Prove your actual love with the tips we have brought to be in relations. Use it now.
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July 24, 2019
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While there, one of my favorite things to do is to attend Numismatic Theatre presentations. This is not always possible, and this year I missed several I would have liked to have gone to.
Generally, when referring to a renaissance in U.S. coinage, as Doty explained, collectors date the appearance of some of the nation's best coinage designs to the period between 1907 and 1921. This begins with Saint-Gaudens' redesign (at the request of President Theodore Roosevelt) of the gold $10 and $20 and continues with Bela Lyon Pratt's sunken Indian Head designs for the gold $2.50 and gold $5. Meshed into this period of inspired coinage designs (though coming after Roosevelt left office) are the Buffalo nickel (1913) by James Earle Fraser; the Standing Liberty quarter (1916) by Hermon MacNeil; and the Mercury dime (1916) and Walking LIberty half dollar (1916) by Adolph Weinman.
The Lincoln cent (1909) by Victor D. Brenner is sometimes added to the list, which usually ends in 1921 with Anthony de Francisci's Peace dollar.
Doty, however, has come to believe that there was another part to the renaissance and that was among the commemorative coinage of the period. Starting with the 1900 Lafayette dollar, the nation's commemorative coinage designs enjoyed a period of vast improvement that paralleled the revitalization of the circulating coins and continued for many years.
Doty pointed particularly to the gold coins from the 1915 Panama-Pacific Exposition in San Francisco as great examples of the minting art. This continued into the 1930s with the Oregon Trail half dollar (1926-1939) by James Earle Fraser and Laura Gardin Fraser.
There's much to be said for Doty's approach. As can be seen by the examples shown here, not only the circulating coins went through a significant sprucing up, but also the commemorative coins sold to collectors.


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Today's post is jam-packed with goodness. Not only am I sharing inspiration for great Christmas color combinations, but I have some other fun shares, too.
I love playing with colors – and Stampin' Up! gives us the best colors to play with as we create beautiful cards for every occasion. I've really enjoyed sharing color suggestions for the Fall holidays over the past couple of weeks – if you missed them you can click on either of these links for a closer look:
Today we are looking at Christmas colors. Yes, there are amazing non-traditional colors for Christmas (the crisp blues, the shiny grays, the neutral neutrals), but today is all about the greens and reds of Christmas. Since there is larger variety of greens in the current Stampin' Up! color family (but only a few Christmas-suitable reds), I created three charts to pair those greens with each of the three reds. I hope these will give you some good ideas about how you might want to pair-up your greens and reds this Holiday season:Cherry Cobbler. Cherry Cobbler is the most formal of the reds. It's rich and regal and filled with beautiful depth. While this rich red complements the dark greens, it really lets the softer and brighter greens shine.
Real Red. Real Red is the bright and shiny red in the current offering of colors. Real Red is Santa's suit and the red you'd find in children's wrapping papers for the holidays. It's fun, flirty and vibrant. Like Cherry Cobbler, Real Red pairs well with all greens – it pulls out different elements from each green.
Rose Red. I wouldn't say that Rose Red is a traditional red for the Holidays (Cherry Cobbler and Real Red share that title equally), but it really does make for some elegant combinations of colors. Don't count out Rose Red when you sit down to make your cards this year.I hope these charts can help you to settle in on color selections this year. Whether you are looking for rich and formal or fun and festive, I'm sure one of your green-red combinations can be found here.
I announced my 2015 Holiday Catalog Product Shares and kicked off the sales of my Designer Series Paper Swatch Books on Tuesday. If you missed out, don't worry! There's still time. Please click on one of the photos below for more information about how you can sign up – do it now if you want your shares to be in my order on September 1.
It's been a busy week, so I've not yet shared this week's Weekly Deals. Here's a peak at the products you can buy at an incredible discount this week:
Thanks for stopping by today!


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All diesel powered generators when exercised should be loaded to at least 60 - 70% of their standby nameplate rating at least once a month in order to be a reliable sources of power. Exercising generators at less than 50% will ultimately result in "wet stacking" or "slobbering". In order for a diesel engine to operate at peak efficiency it must be able to provide fuel and air in the proper ratio and at a high enough engine temperature for the engine to completely burn all of the fuel.
Whether you choose to buy or rent, HPS Loadbanks offers the best selection of new and used resistive load banks, resistive reactive load banks, transformers, trailers and cables. Our load testing products and services include sales, rental, training, parts and service.
Learn More


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The days are cold this January but hiring managers are not hibernating! Here the top 7 companies that are looking for new talents to fill their openings at the beginning of 2019!
Hiring: Financial Analysts and Advisors, Accountants and Auditors, Information Technology, Management Analysts, Market Research Analysts and Marketing Specialists, Administrative, Software Developers and Programmers, Buyers and Purchasing Agents, Computer and Information Research Scientists, Miscellaneous Managers, Procurement Clerks, Security Guards and Gaming Surveillance Officers, Business Development, Financial Managers, Human Resources Managers, Human Resources Workers, Logisticians, Management, Miscellaneous Media and Communication Workers, New Accounts Clerks, Support
What they do: With over 14,500 stores and 4 billion happy customers across 24 markets in Asia and Europe, A.S. Watson is the world's largest health & beauty retailer.
What they offer employees: As a CPA Australia Recognized Employer and ACCA Global Approved Employer, A.S. Watson Group focus on talent development and employee well-being. Their office is equipped with an office gym, staff clinic, and lactation room. Staff can also participate in Lifestyle Club staff activities, enjoy exclusive staff sales, and have mobility across businesses.
Hiring: Marketing and Sales Managers, Software Developers and Programmers, Designers, Miscellaneous Engineers, Product Management, Writers and Editors
What they do: AfterShip's mission is to automate eCommerce operations and help retailers provide the best customer experience after sales.
What they offer employees: Aftership offer a diverse international team, flexible working hours and an unlimited work from home policy. They're dedicated to training and quality. You'll find a trendy, modern work environment, both in design, practice and how much they value their employees.
Hiring: Finance, Lawyers and Judicial Law Clerks, Computer and Information Analysts, Marketing and Sales Managers, Market Research Analysts and Marketing Specialists, Secretaries and Administrative Assistants, Support
What they do: Clifford Chance is one of the world's pre-eminent law firms, with significant depth and range of resources across Asia Pacific, Europe, the Americas and the Middle East.
What they offer employees: Clifford Chance offer an exceptionally supportive working culture with an emphasis on training. They focus on employee well-being and regularly offer CSR and pro-bono activies to the team. Not only will you work professionally with industry leaders here, but you'll get a chance to understand how they acheive work life balance via the Clifford Chance Wellness Committee.
Hiring: Customer Service Representatives, Order Clerks, Miscellaneous Engineers, Management, Industrial Engineers, Including Health and Safety, Administrative, Financial Analysts and Advisors, Information Technology, Procurement Clerks, Finance, Miscellaneous Business Operations Specialists, Miscellaneous Sales and Related Workers, Software Developers and Programmers, Computer Support Specialists, Buyers and Purchasing Agents, Miscellaneous Sales Representatives, Services, Marketing and Sales Managers, Human Resources Managers, Market Research Analysts and Marketing Specialists, Industrial Production Managers, Accountants and Auditors, Project Management, Miscellaneous Production Workers, Logisticians, Miscellaneous Managers, Production, Planning, and Expediting Clerks, Product Management, Miscellaneous Installation, Maintenance, and Repair Workers
What they do: Avery Dennison manufactures and distributes display graphics, labeling and packaging materials, retail graphic embellishments and RFID tags for companies across the world
What they offer employees: Avery Dennison is employee-focused. The company offers a flexible work environment,travel opportunities, and flexi-benefits. Their team is diverse and embraces global mobility.
Hiring: Marketing and Sales Managers, Miscellaneous Business Operations Specialists, Bookkeeping, Accounting, and Auditing Clerks, Information Technology, Operations
What they do: foodpanda is one of the world's largest online food ordering marketplaces, delivering from the best restaurants right to customers' doors
What they offer employees: Join a friendly family of foodies who get to go to regular free food events, enjoy discounted foodpanda orders, free refreshments, and monthly social budget. The management also conduct a regular 1-2-1 feedback to ensure you have everything you need to thrive.
Hiring: Software Developers and Programmers
What they do: Prenetics empowers individuals with valuable health information to live healthier lives and to proactively prevent disease.
What they offer employees: Prenetics believes in working hard and playing hard. You can grab a drink at their office bar, or take part in one of the many yoga, meditation, or other team activities. As a health-focused company that aims at changing lives, Prenetics also offer free genetic testing to their staff.
Hiring: Human Resources Workers, Designers, Miscellaneous Business Operations Specialists, Software Developers and Programmers
What they do: Easyship's online platform provides streamlined logistics and delivery services for e-commerce sellers and SMEs.
What they offer employees: At Easyship you'll find generous benefits, such as an equity share program, gym allowance, abundant team activities and offices located in the heart of trendy Sheugn Wan. They also have a co-founder mentoring program to really develop talent at the company.
Vanna's expert writing team
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Is it just us or the older you get, the more you want to just sink into a hot bath until you can only just see Gossip Girl playing on a precariously perched laptop?
Like, we're getting a little dependent...
We've even perfected the full faux spa situation: candles (also precarious), a bath pillow and serious amounts of bubbles (tbh it's no fun without them).
Even the celebs are obsessed.
Queen of all things indulgent glamour, Mariah Carey, recently revealed that the rumour about her bathing in milk like a real life Cleopatra is actually true. Yup, really. Carey confirmed the story to The Guardian saying, 'I bathe in milk...sometimes I use it as a beauty treatment.'
Or take Madonna, who shunned Coachella to take a good long soak in a bath full of basil. Wait, what? Yup, everyone's cone bra icon posted a pic of her at-home spa situation that included a glass of rosé, luxurious body cream from her own MDNA beauty line and a bath full to the brim with basil.
Known for its antiseptic and inflammatory qualities (as well as its ability to make a caprese salad taste delicious) basil is actually a great way to soothe acne prone skin and relieve itchy, dry scalps. Who knew?
Inspired by Madge and Mariah's kitchen cupboard approach to their baths, we've rounded up the best DIY bath tea bags recipes so you can create your very own salad-inspired spa at home.
More glamorous than your regular brew, and even better for you than your daily green tea, bath tea bags are pretty much what they say on the tin - a cloth bag filled with herbs, flowers, salts etc.
Simply fill, tie, and hook over your hot tap while you run your bath as usual, letting the water flow through the tea bag to create an indulgent bespoke soak.
Founder of Ermana Skincare, Claire Twigge-Molecey is on board: 'Using herbs and other natural ingredients in the bath is a practice that goes back as far as Cleopatra's time; she was famed for bathing in milk and honey to achieve soft skin.'
The best bit? They're almost too easy to make.
We can feel a tub tea Art Attack moment coming on...
You will need:
1. A tie top muslin bag (these are ideal but a stretch of cheese cloth from that home-made almond milk you were casually whipping up or some white cotton tied at the top with string work just as well).
2. A mix of herbs and spices (see recipes below).
How To Make Your Own Bath Tea Bag
1.The Chill Mix (courtesy of Martha Stewart)
- Dried Lemon Verbena
- Dried Lavender
- Dried Peppermint
- Dried Chamomile
Why It's A Bath Win:
Peppermint and lemon verbena rejuvenate and refresh whilst lavender is well known for its soothing and calming properties that can ease headaches, anxiety and stress. Once you've come round to the slightly old school scent (think L'Occitane pillow spray rather than your Nan's fave perfume), it's a winner.
FUN FACT: The ancient Romans used lavender to scent their public baths and the origin of the word comes from the Latin 'lavandus' which actually means 'to wash'. Riveting stuff, we know.
2. The Cleopatra (courtesy of Claire Twigge-Molecey, founder of Ermana Skincare)
- Powdered Milk
- Epsom Salts
- Uncooked Oats
- Dried Lavender
- Manuka Honey
Why It's A Bath Win:
The powdered milk softens and soothes skin whilst loosening any dead skin cells, whilst the honey acts an antioxidant and a healing agent for dry or damaged skin.
NOTE: Do not use granola. Repeat after us: 'A sticky bath does not make a successful bath.'
3.The Disney Princess
- Dried Rose Petals
- Dried Lavender
- Dried White Sage
- Pink Himalayan Salts
Why It's A Bath Win:
First off, who doesn't want to sit in a bath full of rose petals? Secondly, the rose infuses into the hot water to create the floral-scented bath of dreams. Add to that sage to help clear your mind (just the thing for when Prince Charming isn't living up to his name) and pink himalayan salts to balance pH and ease sore muscles.
4. The Skin Soother
- Epsom Salts
- Oatmeal
- Dried Lavender
- Lavender Essential Oil
Why It's A Bath Win:
Oatmeal contains anti-inflammatory agents that soothe dry, irritated skin and is known to help eczema, whilst Epsom salts soothe tired muscles and achey joints.
Top Tea Bag Tip: Use the oat bag to rub over particularly dry patches on your arms and legs to help exfoliate and smooth.


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Maltese Company Formation
Limited Liability Company (LLC)
Offering some of the lowest tax rates within the EU.
Why choose a Maltese company?
Company structure
- Only one shareholder (can also be a legal person, no nationality restriction)
- Only two directors (only a natural person, no nationality or residency restrictions)
- Beneficial owners' details – shown on the public record, if you wish to keep this information private then please purchase our nominee service
- Shareholders' details – shown on the public record, if you wish to keep this information private then please purchase our nominee service
- Directors' details – shown on the public record, if you wish to keep this information private then please purchase our nominee service
- Malta is a traditional tax based system with a number of advantages for foreign and non-resident individuals and companies.
- Maltese taxes at the standard 35% corporate tax rate; however, when dividends are distributed to individuals out of taxed profits, it carries an imputation credit on the tax that has already been paid by the company; and after refund to shareholders, the tax burden decreases to 5%, or 0% in certain circumstances. This inherently eliminates the double taxation that occurs.
Under Malta's tax law, all income coming from a company that qualifies as a "participatory holding" company also qualifies for a full refund of the taxes paid by the company, when distributions are paid back to the company's shareholders. Furthermore, provided certain conditions are satisfied, income can be exempted from being taxed, based on the "participation exemption" clause.
There is a Value Added Tax rate of 18% applicable to those companies that are trading within the EU.
Maltese based LLCs also enjoy many other tax benefits including:
- No inheritance tax
- No wealth tax
- No annual property tax
- No tax on interest
- No tax on dividends
- No tax on royalties or licence fees
- No withholding on dividends
Additional benefits
- Company meetings do not have to be held in Malta. A general meeting can be held at more than one location by using any suitable method ie. video conference etc.
- An annual general meeting (AGM) must be held at least once in every calendar year and not more than 15 months after the last preceding AGM. However the company does not need to have its first AGM until 18 months after its incorporation. A company can dispense with the holding of AGM if all the actions that are required or intended to be actioned at the meeting are done by resolutions.
- Companies may dispense with the holding of AGMs by unanimous shareholder's consent.
Maltese companies are required to maintain accounting records, which may be kept at their registered office address or elsewhere at the request of the directors. Maltese companies are required to file accounts with the tax authorities. Maltese companies also have a requirement of financial audited accounts at the end of each year. Annual return is required to be filed to the Companies Registry within 42 days of the date of anniversary of incorporation, and then each year thereafter.
Required, who is resident in Malta must be appointed as company secretary.
- Language: Any
- Characters: From Roman alphabet
- Company name must end with such suffix or it's abbreviation: Limited or Ltd.
- Restricted Names: Terms such as Royal, Imperial, Bank, Insurance, Trust as well as offensive and obscene names, names which suggest an involvement with the government, are not permitted.
- Restricted connections for company name: name of state, national or local government.
- Any name that implies illegal activity or implies royal or government patronage is restricted.
- Registrar may reject any name which it considers undesirable or contrary to the public interest.
- Company name is restricted to be identical or similar that of an existing company.
Incorporation: 2 working days + delivery time for the courier
Minimum paid up capital: €250
(excl. VAT)
Maltese Company Incorporation
Government Filing Fee
Digital Certificate of Incorporation
1 x Printed Certificate of Incorporation
Digital Memorandum & Articles of Association
1 x Printed Memorandum & Articles of AssociationBuy Now
Use our simple online checker to see if your name is available.
Follow our step-by-step process to form your new company within 24 hours.
Look through our various packages to begin to run your company the very next day.
We Provide Free Unlimited Online Support
Help is never more than a click away, our advisers are able to answer any and all of your questions.
Easy Access
No paper documents are required to be filled and all forms are available online. You will receive the original hard copy of the Incorporation Certificate by mail and all company documents (such as the memorandum & articles of association) will be easily available in PDF form online 24/7.
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