Willpower is like a muscle. When you overuse it, it gets tired. But exercising it over time will make it stronger.

You want to rely on habits and exercise willpower steadily.

The reality is that you will give in to temptation. What is important is what you do after you fail.

Don't blame yourself. It reduces self-control. Showing self-compassion increases it.

Improving willpower is as easy as eating and getting enough sleep.

Adults who routinely shortchange themselves on sleep have less self-control.

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 card less, are more productive at work and more patient.

Food journaling is another keystone h...

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.