The Psychology of Willpower

• An “I will” power challenge: What is something you would like to do more of or stop putting off because you know doing it will improve the quality of your life?
• An “I won’t” power challenge: What is the stickiest habit in your life? What would you like to give up or do less of because it is undermining your health, happiness or success?
• An “I want” power challenge: What is the most important long-term goal you’d like to focus your energy on? What immediate want is most likely to distract you or tempt you away from this goal?

• I will and I won’t power alone do not constitute willpower. To say no when you need to say no, and yes when you need to say yes, you need a third power. The ability to remember what you really want.
• To exert self-control you need to find your motivation when it matters.
• People who have better control of their attention, emotions, and actions are better off almost any way you look at it.
• Self-control is a better predictor of academic success than intelligence.

When your brain meditates it gets better at attention, focus, stress management, impulse control, and self-awareness.

How to meditate:

1. Sit still and stay put.
2. Sit in a chair with feet flat on the ground or cross-legged on a mat.
3. Sit up straight and put your hands in your lap. Do not fidget.
4. Turn your attention to the breath. Say in your mind, inhale and exhale.
5. Notice how it feels to breathe and notice how the mind wanders. Drop the labels, inhale and exhale after a few minutes, notice how it feels to breathe.
6. Start with just 5 minutes a day.