As with your projects and your tasks, it is much... - Deepstash
The Psychology of Willpower

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How to strengthen your willpower

How to overcome temptation and distractions

The role of motivation in willpower

The Psychology of Willpower

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As with your projects and your tasks, it is much better to focus on developing solid relationships than making multiple shallow-level friendships. You want to have friends you can always trust.

Stop managing your time and start managing your focus. It might appear like spreading yourself thin saves you time. But your focus is ultimately the most important thing.

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10. The Three Pockets of the 20/20/20 Formula

10. The Three Pockets of the 20/20/20 Formula

The first hour of your day should be split into three 20-minute pockets of exercise, reflection and study.

Pocket #1: Move

5:00 AM to 5:20 AM is when we have to move. This includes doing intense exercise, hydrating ourselves, or breathing deeply. This is because your ...

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13. The Amazing Day Deconstruction and The Ten Tactics of Lifelong Genius

13. The Amazing Day Deconstruction and The Ten Tactics of Lifelong Genius

Sharma deconstructs what a fantastic day looks like. His day starts at 4:45 AM and ends at 9:30 PM.

Different people will have different timetables, and their needs will differ. However, you can still take this as a basic guideline and reframe the structure according to your needs. By keepi...

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7. Heroic Habit Makers Share These Three Values

7. Heroic Habit Makers Share These Three Values

Sharma explains that the most proficient habit makers live by three key values. These are:

  1. Persistence and consistency are the keys to victory. Of course, anyone can be great for just one day. But to be great consistently is what is required to become heroic.
  2. Your level of resp...

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When we exercise first thing in the morning, our cortisol levels decrease. Our dopamine and serotonin levels also increase. These changes elevate our mood and our metabolism. So, we are ready for the day ahead. We will be less stressed throughout the day, and our energy levels will remain higher ...

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The cortisol levels in the brain decrease, while the dopamine and serotonin levels increase. The prefrontal cortex then rests, which allows us to enter into the flow state. Flow is a state of mind when we are genuinely engaged in the activity that we pursue and lose track of time. This state is m...

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5. The Four Interior Empires

5. The Four Interior Empires

To be a genius and thrive in the long run, we need to take care of ourselves. Sharma calls these our interior empires and provides the four most important ones:

  1. Mindset: Relates to the psychological aspect of our being, for example, our thinking and optimism.

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15. Use Joy as a GPS

15. Use Joy as a GPS

With this concept, the author has mentioned we can use joy to guide us on the right path. Spend time with people who spark joy in your life. You should also spend time on the pursuits and in the places that spark joy.

When you use joy as a GPS, you ensure you are happily achieving your goal...

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<p><strong>Tactic Six – The Tw...

Tactic Six – The Two Massage Protocols

Sharma believes it is a good idea to have two massages per week. This is because massages help you relax and gain the energy you lose throughout the week.

Tactic Seven – Traffic University

The idea is not t...

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<p>Sharma believes there are t...

Sharma believes there are ten tactics that you should implement for the rest of your life to sustain success. These are:

Tactic One – The Tight Bubble of Total Focus

What this means is that people who excel in their field stay away from distraction. They work in the t...

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External always expresses internal. Your creativity, productivity, prosperity, performance, and impact on the planet are always an expression of what’s going on inside you. Your internal reflections will always manifest within your external behaviors. So, challenge yourself when you are negative ...

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12. The Pre-Sleep Ritual

12. The Pre-Sleep Ritual

When we talk about getting up at 5:00 AM, it’s impossible unless we sleep on time. We need to sleep on time and have a high-quality sleep. It is vitally important that you keep to a healthy pre-sleep ritual to ensure these two factors. Generally, this ritual should occur between 7:00 PM and 8:00 ...

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<p><strong>Tactic Four – The F...

Tactic Four – The Five Daily Concepts

You should write five goals that you want to complete on a particular day in the morning. Doing this should help every day become the best day it could be. You ensure you stay on track and move towards your ideal life.

Tac...

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1. The Five Ground Rules

1. The Five Ground Rules

A key feature of your success will be effective preparation. So, Sharma breaks this preparation down into five fundamentals:

  1. Distractions are the death of creativity. Those who make history and build empires dedicate an hour before dawn to themselves. This time offers them new opportu...

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<p><strong>Pocket #2: Reflect<...

Pocket #2: Reflect

This pocket is from 5:20 AM to 5:40 AM. You should use this time to reflect on your life. You can reflect either by meditation or writing in your journal. You might also want to spend this time planning your day, praying, or creating a time of personal co...

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<p><strong>Tactic Eight – The ...

Tactic Eight – The Dream Team Technique

We cannot accomplish what we want to accomplish without the help of others. By delegating some tasks to our team members, we can ensure everyone is doing what they are good at. So, having a dream team is a critical part of any pursuit...

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9. The Habit Installation Protocol

9. The Habit Installation Protocol

According to research, it takes around 66 days for any habit to become automatic. That said, these 66 days are divided into three stages. 

  1. Stage one is destruction, where we destroy our old habits and try to implement a new one.
  2. The following 22 days are part of the installatio...

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<p>3. Willpower weakens when y...

3. Willpower weakens when you’re tired. So, to reach mastery, you should take time to recover and manage decision fatigue.

4. Developing a new habit and sustaining it long-term follows a clear four-part pattern. We will get into this later.

5. As you develop self-control in one area o...

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<p><strong>Tactic Ten – The 60...

Tactic Ten – The 60-Minute Student

Those who are considered geniuses by society study for a minimum of 60 minutes each day. For you, it could be a book about your field or the latest update in your field. It could even be talking with your mentor. But, the idea is to learn....

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<p><strong>Tactic Two – The 90...

Tactic Two – The 90/90/1 Rule

For the next 90 days, you should use the first 90 minutes of your work to identify one thing that could revolutionize your work. By doing this, you’ve ensured your day’s first 90 minutes are wholly focused on the single most important activity ...

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6. The Five Scientific Truths That Govern Successful Habits

6. The Five Scientific Truths That Govern Successful Habits

Based on research, Sharma offers you five scientific truths that will help you develop habits:

  1. Strong willpower isn’t something you’re born with. It’s a skill you can develop through constant practice. Getting up at 5 A.M. is perfect self-control training for the rest of your day. If ...

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<p><strong>4) Day Stacking</st...

4) Day Stacking

Each day is equally important in the bigger picture of your life. So, craft your life based on each day, focusing on the bigger picture of your life. Each of your special days represents your precious life in miniature. What we are doing today is creating ou...

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11. The Benefits of Journaling

11. The Benefits of Journaling

Journaling multiplies our clarity and awareness. This clarity and awareness are the only way to ensure we are on the right path.

Journaling activates deliberate gratitude. It is often easy to get tied up in the business of our daily life and forget to be grateful. Journaling is a fantastic ...

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2. The Three-Step Success Formula

2. The Three-Step Success Formula

Sharma provides a three-step formula that you can apply to all parts of your life. First, you should be working on improving your awareness. This heightened level of insight and consciousness will then optimize your daily decisions. Improved awareness will lead to better choices. Finally, once yo...

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8. The Lifetime Habit Arc

8. The Lifetime Habit Arc

The lifetime habit arc is the four-part automation pattern we mentioned earlier.

The first step is the trigger. It’s the cue that initiates the habit. Once the habit is initiated, we need to follow a particular ritual to continue it. Then, after completing the habit, it’s time for us to rew...

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The 5 AM Club

The 5 AM Club

The 5 AM Club is a parable about genuine success. The kind of success that will turn you into a hero. Heroism may sound romantic, but it is possible for anyone to achieve it by embracing discomfort and working on daily habits for self-improvement. The first habit is to simply wake up at 5 a.m. an...

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Tactic Nine – The Weekly Design System

You should sit down and plan your entire week every weekend, preferably on Sunday. What does your week look like? What are the things you want to accomplish this week? What do you want to do each day?

By having this weekly plan, ...

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Journaling also allows you to plan effectively and set demonstrable goals. This means you will understand when your performance improves. As we have heard so many times, what gets written gets done. So, the act of journaling will help keep you more motivated. Finally, journaling captures your lif...

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 You can have honest conversations with your loved ones, or meditate if you want. You can spend some time reading or listening to audiobooks or podcasts. The idea is to just relax and calm your mind before sleeping.

9:00 PM to 10:00 PM is when you have to prepare for your sleep. Make sure y...

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14. Twin Cycles of Elite Performance

14. Twin Cycles of Elite Performance

We have five assets: mental focus, physical energy, personal willpower, original talent and daily time.

We have to protect these five assets. We protect them by following this twin cycle: the high excellence cycle and deep refueling cycle.

We work with complete focus in the high excel...

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3. The Four Focuses of History Makers

3. The Four Focuses of History Makers

Sharma researched where the most influential people place their focus. The result of this research is his four focuses of history makers.

These four focuses are:

1) Capitalization IQ

Natural talent is not what defines great individuals. It is the extent of that ...

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4. The Secret of Morning Genius

4. The Secret of Morning Genius

When we get up at five in the morning, the stillness, solitude, and silence trigger our brains. Our brain waves shift from beta to alpha, through to theta. And then, a pharmacy of mastery is stimulated in our brain. These changes help us produce groundbreaking thoughts that would not have previou...

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<p>3. The first part of any ch...

3. The first part of any change is complicated, the middle is messy and the end is beautiful. The things you find simple now were once complex for you. Soon, you will become accustomed to getting up early.

4. To get to the top 5%, you must start doing what 95% of people are not willing to d...

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<p><strong>2) Freedom from Dis...

2) Freedom from Distraction

An addiction to distraction is the death of your creative production. Strip away all the layers of complexity from your days. Simplify and streamline everything. Less is more. Concentrate on only a few projects, so you can make them exceptional. ...

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<p><strong>3) Personal Mastery...

3) Personal Mastery Practice

All your actions within your environment are a result of what’s happening within you. Your fortune always follows your fearlessness, and your influence in the world is entirely attributable to the glory, nobility, vitality, and luminosity you ha...

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<p><strong>Pocket #3: Grow</st...

Pocket #3: Grow

This pocket should generally occur between 5:40 AM to 6:00 AM. In these 20 minutes, you have to review your life, week, and day goals.

You can read books in your field, listen to audiobooks or podcasts, or engage with an online training course. This ti...

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CURATED FROM

CURATED BY

kasayerh

Book summaries mostly ...

The 5 AM Club offers advice on making your mornings the kickstart you need to attain your most remarkable achievements. Mornings are often a struggle for people. But Robin Sharma believes his formula can help anybody feel inspired and focused early in the morning. He also offers neuroscientific support for approaches that will help you rise far more quickly than the rest of society.

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