🔼: # Willpower Willpower is mental stamina— a limited, rapidly depleting, muscle-like internal resource spent when we [[💡 Focus & Concentration|focus]] on something we don't want to do or aren't particularly interested in. Ultimately, our [[⭐️ Emotions]] determine what we do; willpower is what we use in order to do something that doesn’t bring us pleasure but otherwise feels ‘right’. Like a muscle it requires rest to recover and can over time be improved through training. Acts of self-control, responsible decision making, and active choice can expend our willpower and worsen any following decision making. Both being a victim of prejudice and resisting the influence of our own prejudices expend willpower. Willpower is closely related to [[💡 Focus & Concentration|Focus]], [[💡 Motivation|Motivation]], and [[💡 Habits]] - [[🔑 Willpower and Awareness are neuroscientifically the same thing]] ##### Increase Willpower 1. [[⭐️ Sleep]] 2. [[⭐️ Nutrition]] + Cut out meat + No weed + Cola -> seltzer + Sweetness + Carbonation + Apples and peanut butter + Oatmeal + Maple syrup, berries, cinnamon + Soy green onion, tomato, sesame oil + Butternut squash soup 3. Get out of the house + Plant aerosauls (mood/anxiety) + Eye accommodation (less headaches, maybe improves vision) + Moving 4. [[🕯️ Meditation 🧘]] and [[👟 Asana Practice]], + alternate nostril breathing, om chanting 10 minutes each. + Surya Namaskar ###### Advanced 1. No devices in the bathroom 2. No devices while eating Overcoming addictive behavior has multiple components Cigarettes 1. Nicotine - Nicotine gum 2. Break, social - Meditation, walks 3. Tactile addiction - Sunflower seeds ###### Mental Contrasting - Imagine the goal or fantasy. - Reflect on present difficulties - Contrast the two. Contrast where you are to where you want to be. Imagine the obstacles that might stand in your way. ###### Implementation Intentions Envision obstacles and think about if-then plans. ###### Reduce Environmental Friction Design your space to make doing the thing you want to do easier. It doesn't take much discipline to not eat junkfood that isn't in your kitchen. Reduce the number of decisions you have to make (like Obama wearing only navy or charcoal colored suits) ###### Monitoring and Tracking Rize auto-time tracking. What gets measured gets managed and improved. [[🔑 Awareness can catalyze change]] - Noticing progress is [[💡 Motivation|motivating]] - Gives us a feedback loop. See the result, adjust our strategy, repeat. - Clarity about what works and doesn't, allows us to adjust if needed. - Shift from [[Willpower to Motivation]]. Streaks app ###### Make It more Enjoyable and Energizing Make it into a [[💡 Strengths and Weaknesses|Strength]] by learning moving to a [[💡 Process Mindset]] by making it enjoyable. - Play - Power - People - What would this look like if it were fun? - How can this be a little bit more enjoyable? - Could I play music? - Could I go to the library, coffee shop, or park every day to it feels more adventurous? - Could I make it more aesthetically appealing? [^1]: