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Sleep deprivation makes you weak and tired. It has a direct impact on your focus and decision-making, whilst slowly exhausting your source of energy.
Sleep between 7.5 and 8.5 hours a night. A good rest makes it much easier to deal with daily activities and challenges.
It’s easy to give in to temptation, feeling guilty about yourself afterward.
A good meal and regular exercise can decrease the desire for smoking, alcohol and caffeine consumption, and increase healthy eating and emotional control. Look for activities you enjoy, such as jogging, cycling, swimming, martial arts, etc.
Our environment has a great influence on our behavior. For example, if you mute and put away your phone while working or studying, you will be less tempted to look at it.
Associate your environment with a specific task. Re-arrange everything you want to focus on, and keep away the things that take away your concentration.
We make many decisions on any day, from the most simple, like what to eat for lunch, to important ones.
Create the habit of performing some activities without having to rely on your willpower. For example, previously packing your clothes in order to avoid excuses for not exercising.
Self-compassion works much better than self-criticism when we have to deal with failures, or not reaching a certain goal.
People who exercise self-compassion tend to develop a willingness to learn from their mistakes. They find it easier to recover from setbacks and pursue positive change.
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The willpower response is a reaction to an internal conflict. You want to do one thing, but know you shouldn’t. Or you know you should do something, but you’d rather do nothing.
The prefrontal cortex, the part of the brain that helps us with things like decision-making and regulating our behavior, needs to be looked after.
Feed your brain with good-quality food so it has enough energy to do its job and get enough sleep.
Willpower is like a muscle—it can get exhausted by overuse, but we might be able to strengthen our willpower by training it.
The primary keystone habit is regular exercise. People who exercise habitually start changing other unrelated patterns in their lives, even unknowingly. They eat better, use their credit car...
Willpower is limited. It is highest early in the day but decreases as we make more decisions. Most self-control failures happen at night.
Do the most important things first. As the day goes on it will only get harder to face big challenges.
Research shows we don’t use much willpower when something is a habit.
Build new habits by manipulating your environment so as to make what you should do easy and what you shouldn’t do hard. Remove the cookies from eyesight and put your running shoes next to the bed.
New Year Resolutions typically show a low success rate, as 10% of them actually succeed.
The reason for this low rate might be our basic instincts and temptations: people give into te...
Our emotions motivate us more than willpower.
If we are generous, fair and co-operative, we have an invaluable tool to motivate us to complete our goals. If we cultivate good character, compassion, and honesty, it leads to a better chance of success in our endeavors.