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Willpower is like a muscle

Willpower is like a muscle

Just like going to the gym and building up strength, the more you train your willpower by accomplishing tasks on a consistent basis, the more you’ll have of it.

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While consistency is key, missing one or a handful of opportunities to practice the desired habit will not ruin your chances at establishing that habit in the long run. 

 ...to familiar environmental cues. 

They form when you engage in a behavior repeatedly in the presence of consistent stimuli.

  1. Knowing the basics about how habits form and how they work
  2. Adjusting your perception about the habit you want to build - If the habit seems impossible, then it will feel harder
  3. Planning for when things go wrong

...of days to form a new habit.

Instead, habits come about gradually over time and in a non-linear fashion.

  • An environmental cue (that triggers your brain to initiate a habit);
  • behavioral response (the manifestation of the habit);
  • reward (that reinforces the habit).

Long term change is better served by building better habits, than by forcing your willpower. 

You will choose the apple over the cake for a number of times ... and then give up. Building a habit to start the day by going to the gym will work better.

...means changing the cue that triggers it.

Instead of focusing on developing the habit of “working out,” develop the habit of putting yourself in the position to work out regularly: get home, get into workout clothes, prepare you water, go to the gym. 

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Make a Habit in 5 Simple Steps

  1. Be consistent 
  2. Make it a part of your identity
  3. Identify the cues which trigger your habit
  4. Make it easy, make it attractive
  5. Reward yourself 

A cue could be a specific time at which you start your habit or a particular location at which you perform y...

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It's so simple, only if you are willing to do it

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 ... is the ability to regulate and alter responses in order to avoid undesirable behaviors, increase desirable ones, and achieve long-term goals.

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  • Envision your ideal end result. What are you going to achieve?
  • Write it down. It will serve as a powerful motivation, especially if you include why you want it.
  • Create a detailed vision you're compelled to chase.
  • Research people who have re...

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