Meditation has also been linked to increasing the reserve of willpower we have available. Brain changes have been observed after eight weeks of brief daily meditation training.

Meditate

Your brain manages energy better when you get enough sleep.Sleep deprivation causes the prefrontal cortex to lose control over the regions of the brain that create cravings and the stress response. Sleep between 6.5 hours and 7.5 hours every night.

Get enough sleep

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.

What willpower is

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.

How willpower works in the brain

Regular physical exercise can make us more resilient to stress; relaxing, mindful exercise like yoga and intense physical training can provide these benefits.

Exercise

Willpower is like a muscle—it can get exhausted by overuse, but we might be able to strengthen our willpower by training it.

Willpower is finite

Our prefrontal cortex loses out in the battle for our energy when high-stress is involved.Learn how to manage your stress. Stop to take a few deep breaths when you feel overwhelmed or tempted.

Increase your capacity for pressure

Every time you tell yourself “I can’t”, you’re indicating that you’re forcing yourself to do something you don’t want to do.Tell yourself "I don’t do that" instead. You're punishing yourself by saying “I can’t,” because that is a reminder of your limitations.

"I can't" vs "I don't"

If you’re trying to break a bad habit, tell yourself “not now, but later.” People who do this are generally less afflicted by the temptation of something they are trying to avoid.

Postpone things for later

One of the key parts of our culture at Buffer is a focus on self-improvement. We each pick an area to improve on each week and share our daily progress and challenges, making it a social, supportive way to adjust, create or change our habits.

Get enough sleep

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