Willpower can be increased, but it is a slow and gradual process (just like increasing muscle mass).

Real change requires one small start at a time.

Having a pre-determined plan can significantly increase your willpower when presented with temptation.

Do you have a plan to deal with your temptations? Write out an action plan even if it is very simple.

Steer clear from “danger spots” where temptation is present and willpower is necessary.

Every time you change your routines, you are exercising self-control.

Start with small changes. When you succeed in making small changes, you develop the ability to take on much larger ones.

When you consistently remind yourself why you are doing this, your willpower increases to stick to your plans.

Figure out what you are trying to accomplish. What will you lose if you give in to your bad habits?

The brain is a decision making muscle and needs to be sufficiently fed to provide the necessary willpower.

Eat meals at regular intervals. The meals should contain healthy proteins, vegetables and complex carbohydrates, to avoid the glucose rush.

When we become “mindful,” we are also engaging that part of our brain that we need for willpower.

Take 5 minutes and detach from the chaos around you.

We can “run out” of willpower and end up making poor decisions if we don’t allow ourselves to take breaks.

Rest from time to time. You will feel refreshed, have more willpower and produce better work.

Our brain is hardwired to pursue positive rewards. Determine a reward in advance for making a change.

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

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

Making endless lists that cannot be completed leaves us worrying more than doing.

Make sure your "to-do" list is manageable.