Willpower 101 Flashcards
Your ____ is to be who you would be, what type of life would you have, if you were the type of person who could do what you needed to do, when you needed to do it, whether you felt like it or not.
goal
Be keen to re-write your goal this morning, or first chance you have, right now.
Stay focused on who you want to be. Be keen to understand Ikigai, the Japanese philosophy of success.
Willpower is the _____ that takes us from theory to practice.
engine
Willpower/self-control is the master attribute and is teachable.
Those with willpower have a positive picture of their future self.
Playing offense vs. defense is to use willpower _____.
Construct your life so that temptations don’t arise: play ____.
offensively defense.
Be proactive, build systems and habits that make your life easier.
- Drive AWAY from stores! Not TO stores.
- Stay away from junk food.
- Plan your route before leaving home.
- Avoid temptation. Willpower is only good in the short term. It has limits!
____ is the price you you pay to earn more will power.
Commit your future with ____, right now.
Commitment
self-discipline
State if-then intentions for each situation you find yourself in: driving, work, food, etc. For example:
For example: if I am assigned 10 algebra problems for homework, when I get home, I will immediately solve one problem. It is a tiny habit with a big payoff!
Control your impulses: ____ ____, plan, act.
Breathe pause
Breathing is a tool to control impulses, boost willpower.
Take a deep breath.
Slow down via your breath, think about your long term goals.
Get out of flight or fight so you can pause and plan, and act with integrity, always congruent with your values: Breathe, pause, plan, act consistent with your core values.
Effective Stress Release Strategies: _____ , _____ , walking, family, _____ ____ , petting a dog.
meditation
exercise
relaxing music
Ineffective stress release: Internet, TV, drinking, eating.
BTW: Higher stress = lower willpower, so to increase will power, stay away from the Internet and eating.
Replace with reading and walking.
How to keep willpower engine finely tuned: _____ _____ ____ _____
Eat, Move, Sleep, Focus
Keep ketones high to reinforce willpower.
Feed your will power engine via healthy diet and a good night’s sleep.
Exercise provides immediate benefit for willpower.
Too tired? Willpower gets compromised.
Tiny + Tidy + 2 Minutes = _____.
Completion
Willpower is a muscle.
Tiny things done repeatedly strengthen willpower.
Tiny little habits have a powerful impact on positive big habits.
Tidy + Clean environment = Willpower.
Messy creates distractions, depletes willpower.
If it can be done in 2 minutes, do it.
When you start something, finish it!
Finish what you start!
Game vs. shame.
_____ does NOT help.
Shame
We are not trying to be perfect.
Shaming doesn’t work. We need high standards and high warmth. Make it a game, don’t make life about being perfect. Try to get a little better and celebrate those wins (and then repeat). Make it a game. Get out of shame. Let your ideal self blossom.
Your _____ matters.
attitude
If you think doing hard things depletes your energy and willpower, it does.
If you think it energizes you, it does
If you think you dare not, you don’t.
For soon or late, the man who wins is the man who thinks he can.
Your attitude is how you see things, how you feel about your chances for winning. The secret to a good attitude is simply a serious determination to become competent.
Competence breeds confidence.
Have a strong _____.
WHY!
SMART goals
Write down brief description of your ideal self; what are your positive characteristics?
Live with integrity, congruent with your values.
Kids with impulse control outperformed kids with lower impulse control. Remember the ____ test.
marshmallow
Kids that could delay gratification, cooled their impulses and heeded their long-term vision of their ideal self were the ones that out-performed.
____ and ____ predict IQ twice as much for academic performance.
Attitude
willpower
Create _____ _____ for the things you want to change in your life.
When you _____ to principles, you are not constantly negotiating with yourself.
Take your time.
Compare decisions with principles.
bright lines
commit
No fuzzy lines! Smart, honest lawyers have a mental bright line that they will not cross. Ethics in the courtroom is a must! Principles are descriptions of relationships between cause and effect.
Make Habits work for you with strong ____: No ___!
Act ___ on resolutions.
Exercise a smart ____ a little bit every day.
intention
exceptions
now
habit
