Eat And Sleep

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

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

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“Keystone” Habits

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 habit. Just write down everything you eat, every day.

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.

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.

Postpone your temptation to gain discipline.

Tell yourself "not now, but later." It is more powerful than denying yourself something.

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.

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Avoid willpower depletion

Building willpower is similar to building muscle. Continually exercising without giving yourself a break is not the best way to increase your strength or performance.

Don't allow yourself to be in a position where you constantly have to exercise self-control. It will eventually deplete your resolve. Allow yourself some recovery time away from temptation.

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IDEAS

Alcohol impairs judgment, reduces self-awareness, and impedes willpower.

Be mindful of how much you’ve had to drink when making decisions.

Self-control is a kind of mind muscle that if used continuously, tires out just like the physical counterpart.

Difficult days that rob our energy also sap us out of our willpower, make us psychologically weak and unable to resist the temptation to give up on our plan. We are more likely to skip the evening gym session if we were occupied the whole day, mentally and physically exhausted.

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