{"id":569,"date":"2020-12-14T18:07:10","date_gmt":"2020-12-14T18:07:10","guid":{"rendered":"https:\/\/roborman.com\/?p=569"},"modified":"2024-01-01T17:48:52","modified_gmt":"2024-01-02T01:48:52","slug":"33-how-to-break-bad-habits-and-form-good-ones","status":"publish","type":"post","link":"https:\/\/roborman.com\/stimulus\/33-how-to-break-bad-habits-and-form-good-ones\/","title":{"rendered":"33.  Understanding Willpower and Habits"},"content":{"rendered":"<div style=\"width: 100%; height: 200px; margin-bottom: 20px; border-radius: 6px; overflow: hidden;\"><iframe style=\"width: 100%; height: 200px;\" frameborder=\"no\" scrolling=\"no\" allow=\"clipboard-write\" seamless src=\"https:\/\/player.captivate.fm\/episode\/1ad50732-1f62-4693-95c6-519dc8404f2d\"><\/iframe><\/div>\n\n\n<p><span style=\"font-weight: 400;\">Most of us have habits we&#8217;d like to change &#8212; both getting rid of bad ones and adopting good ones. It&#8217;s easier said than done! Habits by nature are hardwired and happen without much activation energy. In this episode, Christina Shenvi MD, PhD breaks down the nature of willpower, how knowing it&#8217;s a limited resource can play to our advantage, strategies for getting out of bad habits, and how to adopt the ones you want.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Guest Bio:<\/strong> Christina Shenvi MD, PhD is an emergency physician at the University of North Carolina, Chapel Hill where she is the director of the UNC Office of Academic Excellence. A frequent guest on Stimulus, she has now started coaching and teaching more broadly on time management. Her goal is to help busy professionals find more peace with their schedules, feel less stressed, and use their time more effectively. Dr. Shenvi blogs at:<\/span> <a href=\"http:\/\/www.timeforyourlife.org\/\"><span style=\"font-weight: 400;\">www.timeforyourlife.org<\/span><\/a><span style=\"font-weight: 400;\">, and offers workshops on time management.<\/span><\/p>\n<p><strong>Episode Sponsor<\/strong><span style=\"font-weight: 400;\">:<\/span> <a href=\"https:\/\/panaceafinancial.com\/\"><span style=\"font-weight: 400;\">Panacea Financial<\/span><\/a> <span style=\"font-weight: 400;\">is a financial services company created for doctors, by doctors &#8212; aiming to improve the lives of physicians and physicians in training with products and services tailored to the medical community.\u00a0 Whether it&#8217;s scheduling residency interviews, trying to buy a house during training, or looking for ways to fund your practice,<\/span> <a href=\"https:\/\/panaceafinancial.com\/\"><span style=\"font-weight: 400;\">Panacea Financial<\/span><\/a> <span style=\"font-weight: 400;\">was created to remove the unique financial hurdles of physicians and allow you to better serve your communities.<\/span> <a href=\"https:\/\/panaceafinancial.com\/\"><span style=\"font-weight: 400;\">Panacea Financial<\/span><\/a> <span style=\"font-weight: 400;\">is a Division of Sonabank, Member FDIC.<\/span><\/p>\n<h3><strong>Love medicine, but the job itself leaves a lot to be desired?<\/strong><\/h3>\n<p>I work with many docs in your shoes. To learn more about 1-on-1 coaching, <a href=\"https:\/\/roborman.com\/\">start here<\/a>.<\/p>\n<p>\u00a0<\/p>\n<p><!-- notionvc: 197042a3-c874-4f20-b006-9f07751c239a --><\/p>\n<div data-draftjs-conductor-fragment=\"{&quot;blocks&quot;:[{&quot;key&quot;:&quot;cnrq7&quot;,&quot;text&quot;:&quot;We discuss:&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:11,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:11,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:11,&quot;style&quot;:&quot;BOLD&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;5mvr2&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{}},{&quot;key&quot;:&quot;9abg0&quot;,&quot;text&quot;:&quot;Self-regulation and how it relates to willpower [06:00];&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:56,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:56,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:56,&quot;style&quot;:&quot;BOLD&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;566j9&quot;,&quot;text&quot;:&quot;Self-regulation is our ability to do things that we don't want to do in the moment. When you have that motivational conflict (ie. you want to eat ice cream, but you also want to lose weight), self- regulation is how you resolve it in favor of long term goals.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:259,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:259,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;7kojp&quot;,&quot;text&quot;:&quot;Self-regulation has four components:  standards (ie. goals that you want to act in alignment with), motivation, willpower, and monitoring (ie. how well are you achieving your goals).&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:182,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:182,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;8icfu&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{}},{&quot;key&quot;:&quot;96acn&quot;,&quot;text&quot;:&quot;How willpower is a limited resource [08:00];&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:44,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:44,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:44,&quot;style&quot;:&quot;BOLD&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;e0vqb&quot;,&quot;text&quot;:&quot;Studies have shown that if you use up all of your willpower by resisting one desire, your willpower will be depleted and will be insufficient for other things.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:159,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:159,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;606l3&quot;,&quot;text&quot;:&quot;Once your willpower is drained, you feel temptations more strongly and you'll have less reserves to say \u201cno\u201d.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:109,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:109,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;dcib4&quot;,&quot;text&quot;:&quot;Some people have more discipline and willpower than others.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:59,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:59,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;b8m64&quot;,&quot;text&quot;:&quot;\u201cIt's not just your intelligence that determines your success. So much more of it comes down to your self- regulation and your willpower.\u201d &quot;,&quot;type&quot;:&quot;blockquote&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:139,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:138,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#036b03\\&quot;}&quot;},{&quot;offset&quot;:138,&quot;length&quot;:1,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;d4251&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{}},{&quot;key&quot;:&quot;bi5k&quot;,&quot;text&quot;:&quot;Tricks for building up your willpower muscle [14:45];&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:53,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:53,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:53,&quot;style&quot;:&quot;BOLD&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;5hggu&quot;,&quot;text&quot;:&quot;First, you have to be aware of the importance of willpower and intentional about not wasting it.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:96,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:96,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;ddtje&quot;,&quot;text&quot;:&quot;Select your situations. Don\u2019t go into situations where you will needlessly drain your willpower. &quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:97,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:97,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;1f38h&quot;,&quot;text&quot;:&quot;Change your environment by getting rid of temptations.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:54,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:54,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;5omp8&quot;,&quot;text&quot;:&quot;Have selective attention and do specific things to take your mind off of temptations.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:85,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:85,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;8njje&quot;,&quot;text&quot;:&quot;Cognitively reappraise things that might be tempting you, trying to convince yourself that it may ultimately be a disappointment.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:129,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:129,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;n31a&quot;,&quot;text&quot;:&quot;Ask yourself what you expect a temptation to achieve.  Many of those immediate gratifications undermine our long term goals; we're asking them to do things that they can never do.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:179,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:179,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;caq6f&quot;,&quot;text&quot;:&quot;\u201cBy practicing willpower on a daily basis, you can build up your willpower muscle. And once something becomes a habit, it requires a lot less willpower.\u201d &quot;,&quot;type&quot;:&quot;blockquote&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:153,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:154,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#036b03\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;2n83m&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{}},{&quot;key&quot;:&quot;9bikf&quot;,&quot;text&quot;:&quot;The habit cycle, and why we need to understand how habits work before we can change them [20:25];&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:97,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:97,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:97,&quot;style&quot;:&quot;BOLD&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;bq3ms&quot;,&quot;text&quot;:&quot;Up to 40%of what we do is based on habit.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:41,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:41,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;dik9b&quot;,&quot;text&quot;:&quot;Habits help us offload cognitive strain and overload so that we can do things automatically. But habits can become a bad thing if either we don't examine them or we form them unconsciously.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:189,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:189,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;qoa3&quot;,&quot;text&quot;:&quot;Habits occur because of the cycle of cue, craving, response and reward.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:71,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:71,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;evqts&quot;,&quot;text&quot;:&quot;\u201cEvery single qualification for success is acquired through habit. People form habits and habits form futures.\u201d  Albert Gray    &quot;,&quot;type&quot;:&quot;blockquote&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:125,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:124,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#036b03\\&quot;}&quot;},{&quot;offset&quot;:124,&quot;length&quot;:1,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;3ae69&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{}},{&quot;key&quot;:&quot;acsqb&quot;,&quot;text&quot;:&quot;Breaking bad habits using mental contrasting with implementation intention [24:55];&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:83,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:83,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:83,&quot;style&quot;:&quot;BOLD&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;2ft19&quot;,&quot;text&quot;:&quot;The first step is to examine the habit, trying to understand each step in the cycle (cue, craving, response and reward).  Then you create steps to disrupt the loop.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:164,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:164,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;a60i8&quot;,&quot;text&quot;:&quot;Identify the cue and come up with a way to control the cue or change your response to it. Suppose you want to stop looking at your cell phone every time you hear the \u201cding\u201d indicating receipt of a text message. Perhaps you could change your notification settings or leave your phone in another room. Or you could change your response by standing up and stretching when you hear the notification instead of glancing at your phone..&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:430,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:430,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;50qc4&quot;,&quot;text&quot;:&quot;Mental contrasting with implementation intention refers to the use of a specific action every time you have trouble resisting an urge. For example::  When I feel the urge to pick up my phone, then I will take a deep breath and stretch.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:235,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:235,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;cm4vr&quot;,&quot;text&quot;:&quot;Once you create the habit around your new, desired response, then it doesn\u2019t require so much willpower.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:103,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:103,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;3s8gf&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{}},{&quot;key&quot;:&quot;51n1g&quot;,&quot;text&quot;:&quot;The process of strategic automatism, where you're strategically forming a habit so that you do it automatically [28:50]; &quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:120,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:120,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:120,&quot;style&quot;:&quot;BOLD&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;9i8ik&quot;,&quot;text&quot;:&quot;Creating a plan and identifying exactly what you want to work on can help you make incremental changes in the long term. &quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:120,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:120,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;43p55&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{}},{&quot;key&quot;:&quot;9fggg&quot;,&quot;text&quot;:&quot;Why it helps to think about the identity you want to have when you\u2019re working on improving your habits [29:30]; &quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:111,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:111,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:111,&quot;style&quot;:&quot;BOLD&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;e8rfb&quot;,&quot;text&quot;:&quot;Example: when you're trying to avoid the distraction your phone creates, focus not only on the negative action of trying to stop looking at it, but also on what you want to move towards -- being a person of discipline and focus. That's the identity that you want to create for yourself. &quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:287,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:287,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;4f2i2&quot;,&quot;text&quot;:&quot;Reinforce that identity every time you choose the right option in your habit loop.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:82,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:82,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;a7g4v&quot;,&quot;text&quot;:&quot;\u201cAt a certain point, the identity itself becomes the reinforcer. Behavior becomes automatic because it\u2019s who you are. \u201d James Clear in Atomic Habits&quot;,&quot;type&quot;:&quot;blockquote&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:148,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:134,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#036b03\\&quot;}&quot;},{&quot;offset&quot;:134,&quot;length&quot;:1,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:135,&quot;length&quot;:13,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#1155cc\\&quot;}&quot;},{&quot;offset&quot;:135,&quot;length&quot;:13,&quot;style&quot;:&quot;UNDERLINE&quot;}],&quot;entityRanges&quot;:[{&quot;offset&quot;:135,&quot;length&quot;:13,&quot;key&quot;:0}],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;bun8k&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{}},{&quot;key&quot;:&quot;5o897&quot;,&quot;text&quot;:&quot;Habit stacking [36:30];      &quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:23,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:23,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:23,&quot;style&quot;:&quot;BOLD&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;6o8hn&quot;,&quot;text&quot;:&quot;Linking two habits is a good way to take some of the activation barrier out of creating a new habit.&quot;,&quot;type&quot;:&quot;unordered-list-item&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:100,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:100,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;5bgp9&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{}},{&quot;key&quot;:&quot;9avas&quot;,&quot;text&quot;:&quot;And more.&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:9,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#000000\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:9,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:9,&quot;style&quot;:&quot;BOLD&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;bha9i&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;unstyled&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{}},{&quot;key&quot;:&quot;1ob5l&quot;,&quot;text&quot;:&quot;Shownotes by Melissa Orman, MD&quot;,&quot;type&quot;:&quot;header-two&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[{&quot;offset&quot;:0,&quot;length&quot;:30,&quot;style&quot;:&quot;{\\&quot;FG\\&quot;:\\&quot;#302d2d\\&quot;}&quot;},{&quot;offset&quot;:0,&quot;length&quot;:30,&quot;style&quot;:&quot;{\\&quot;BG\\&quot;:\\&quot;#NaNNaNNaN\\&quot;}&quot;}],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}},{&quot;key&quot;:&quot;5uglk&quot;,&quot;text&quot;:&quot;&quot;,&quot;type&quot;:&quot;header-two&quot;,&quot;depth&quot;:0,&quot;inlineStyleRanges&quot;:[],&quot;entityRanges&quot;:[],&quot;data&quot;:{&quot;dynamicStyles&quot;:{&quot;line-height&quot;:&quot;1.38&quot;}}}],&quot;entityMap&quot;:{&quot;0&quot;:{&quot;type&quot;:&quot;LINK&quot;,&quot;mutability&quot;:&quot;MUTABLE&quot;,&quot;data&quot;:{&quot;url&quot;:&quot;https:\/\/jamesclear.com\/atomic-habits&quot;,&quot;target&quot;:&quot;_blank&quot;,&quot;rel&quot;:&quot;noopener&quot;}}},&quot;VERSION&quot;:&quot;8.63.7&quot;}\">\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"2fjgv-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"2fjgv-0-0\"><strong>We discuss:<\/strong><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"famtl-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"famtl-0-0\"><span data-offset-key=\"famtl-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"6cl21-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"6cl21-0-0\"><strong>Self-regulation and how it relates to willpower [06:00];<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\" data-offset-key=\"cp170-0-0\">\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"cp170-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"cp170-0-0\"><span data-offset-key=\"cp170-0-0\">Self-regulation is our ability to do things that we don&#8217;t want to do in the moment. When you have that motivational conflict (ie. you want to eat ice cream, but you also want to lose weight), self- regulation is how you resolve it in favor of long term goals.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"e2bak-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"e2bak-0-0\"><span data-offset-key=\"e2bak-0-0\">Self-regulation has four components: standards (ie. goals that you want to act in alignment with), motivation, willpower, and monitoring (ie. how well are you achieving your goals).<\/span><\/div>\n<\/li>\n<\/ul>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"5n9k4-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"5n9k4-0-0\"><span data-offset-key=\"5n9k4-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"60hih-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"60hih-0-0\"><strong>How willpower is a limited resource [08:00];<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\" data-offset-key=\"1pmik-0-0\">\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"1pmik-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1pmik-0-0\"><span data-offset-key=\"1pmik-0-0\">Studies have shown that if you use up all of your willpower by resisting one desire, your willpower will be depleted and will be insufficient for other things.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"8hiit-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8hiit-0-0\"><span data-offset-key=\"8hiit-0-0\">Once your willpower is drained, you feel temptations more strongly and you&#8217;ll have less reserves to say \u201cno\u201d.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"4enah-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4enah-0-0\"><span data-offset-key=\"4enah-0-0\">Some people have more discipline and willpower than others.<\/span><\/div>\n<\/li>\n<\/ul>\n<blockquote class=\"_1zcTE _3CTXq _1Js0h public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"cm0um-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"cm0um-0-0\"><span data-offset-key=\"cm0um-0-0\">\u201cIt&#8217;s not just your intelligence that determines your success. So much more of it comes down to your self- regulation and your willpower.\u201d<\/span><\/div>\n<\/blockquote>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"9n2fj-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"9n2fj-0-0\"><span data-offset-key=\"9n2fj-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"fshp1-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"fshp1-0-0\"><strong>Tricks for building up your willpower muscle [14:45];<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\" data-offset-key=\"edofh-0-0\">\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"edofh-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"edofh-0-0\"><span data-offset-key=\"edofh-0-0\">First, you have to be aware of the importance of willpower and intentional about not wasting it.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"b4ucd-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"b4ucd-0-0\"><span data-offset-key=\"b4ucd-0-0\">Select your situations. Don\u2019t go into situations where you will needlessly drain your willpower. <\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"bpteh-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"bpteh-0-0\"><span data-offset-key=\"bpteh-0-0\">Change your environment by getting rid of temptations.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"f91e3-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"f91e3-0-0\"><span data-offset-key=\"f91e3-0-0\">Have selective attention and do specific things to take your mind off of temptations.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"8skq5-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8skq5-0-0\"><span data-offset-key=\"8skq5-0-0\">Cognitively reappraise things that might be tempting you, trying to convince yourself that it may ultimately be a disappointment.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"24njk-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"24njk-0-0\"><span data-offset-key=\"24njk-0-0\">Ask yourself what you expect a temptation to achieve. Many of those immediate gratifications undermine our long term goals; we&#8217;re asking them to do things that they can never do.<\/span><\/div>\n<\/li>\n<\/ul>\n<blockquote class=\"_1zcTE _3CTXq _1Js0h public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"8qbev-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8qbev-0-0\"><span data-offset-key=\"8qbev-0-0\">\u201cBy practicing willpower on a daily basis, you can build up your willpower muscle. And once something becomes a habit, it requires a lot less willpower.\u201d<\/span><\/div>\n<\/blockquote>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"98tne-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"98tne-0-0\"><span data-offset-key=\"98tne-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"5vq2k-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"5vq2k-0-0\"><strong>The habit cycle, and why we need to understand how habits work before we can change them [20:25];<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\" data-offset-key=\"2orab-0-0\">\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"2orab-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"2orab-0-0\"><span data-offset-key=\"2orab-0-0\">Up to 40%of what we do is based on habit.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"4kqqg-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4kqqg-0-0\"><span data-offset-key=\"4kqqg-0-0\">Habits help us offload cognitive strain and overload so that we can do things automatically. But habits can become a bad thing if either we don&#8217;t examine them or we form them unconsciously.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"egk2b-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"egk2b-0-0\"><span data-offset-key=\"egk2b-0-0\">Habits occur because of the cycle of cue, craving, response and reward.<\/span><\/div>\n<\/li>\n<\/ul>\n<blockquote class=\"_1zcTE _3CTXq _1Js0h public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"5npfg-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"5npfg-0-0\"><span data-offset-key=\"5npfg-0-0\">\u201cEvery single qualification for success is acquired through habit. People form habits and habits form futures.\u201d Albert Gray<\/span><\/div>\n<\/blockquote>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"lgvp-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"lgvp-0-0\"><span data-offset-key=\"lgvp-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"574d0-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"574d0-0-0\"><strong>Breaking bad habits using mental contrasting with implementation intention [24:55];<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\" data-offset-key=\"136d6-0-0\">\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"136d6-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"136d6-0-0\"><span data-offset-key=\"136d6-0-0\">The first step is to examine the habit, trying to understand each step in the cycle (cue, craving, response and reward). Then you create steps to disrupt the loop.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"1don4-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1don4-0-0\"><span data-offset-key=\"1don4-0-0\">Identify the cue and come up with a way to control the cue or change your response to it. Suppose you want to stop looking at your cell phone every time you hear the \u201cding\u201d indicating receipt of a text message. Perhaps you could change your notification settings or leave your phone in another room. Or you could change your response by standing up and stretching when you hear the notification instead of glancing at your phone..<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"ddjfd-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"ddjfd-0-0\"><span data-offset-key=\"ddjfd-0-0\">Mental contrasting with implementation intention refers to the use of a specific action every time you have trouble resisting an urge. For example:: When I feel the urge to pick up my phone, then I will take a deep breath and stretch.<\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"1d5vh-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1d5vh-0-0\"><span data-offset-key=\"1d5vh-0-0\">Once you create the habit around your new, desired response, then it doesn\u2019t require so much willpower.<\/span><\/div>\n<\/li>\n<\/ul>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"4kgnv-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4kgnv-0-0\"><span data-offset-key=\"4kgnv-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"3t5ok-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"3t5ok-0-0\"><strong>The process of strategic automatism, where you&#8217;re strategically forming a habit so that you do it automatically [28:50];<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\" data-offset-key=\"cdll9-0-0\">\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"cdll9-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"cdll9-0-0\"><span data-offset-key=\"cdll9-0-0\">Creating a plan and identifying exactly what you want to work on can help you make incremental changes in the long term.<\/span><\/div>\n<\/li>\n<\/ul>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"ec2hk-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"ec2hk-0-0\"><span data-offset-key=\"ec2hk-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"a0gg5-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"a0gg5-0-0\"><strong>Why it helps to think about the identity you want to have when you\u2019re working on improving your habits [29:30];<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\" data-offset-key=\"fiuh3-0-0\">\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"fiuh3-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"fiuh3-0-0\"><span data-offset-key=\"fiuh3-0-0\">Example: when you&#8217;re trying to avoid the distraction your phone creates, focus not only on the negative action of trying to stop looking at it, but also on what you want to move towards &#8212; being a person of discipline and focus. That&#8217;s the identity that you want to create for yourself. <\/span><\/div>\n<\/li>\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"1kg0-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1kg0-0-0\"><span data-offset-key=\"1kg0-0-0\">Reinforce that identity every time you choose the right option in your habit loop.<\/span><\/div>\n<\/li>\n<\/ul>\n<blockquote class=\"_1zcTE _3CTXq _1Js0h public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"2n723-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"2n723-0-0\"><span data-offset-key=\"2n723-0-0\">\u201cAt a certain point, the identity itself becomes the reinforcer. Behavior becomes automatic because it\u2019s who you are. \u201d James Clear in<\/span> <a class=\"_3Bkfb _1lsz7\" href=\"https:\/\/jamesclear.com\/atomic-habits\" target=\"_blank\" rel=\"noopener noreferrer\" data-hook=\"linkViewer\"><span data-offset-key=\"2n723-1-0\">Atomic Habits<\/span><\/a><\/div>\n<\/blockquote>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"20o8d-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"20o8d-0-0\"><span data-offset-key=\"20o8d-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"bah0v-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"bah0v-0-0\"><strong>Habit stacking [36:30];<\/strong><\/div>\n<\/div>\n<ul class=\"public-DraftStyleDefault-ul\" data-offset-key=\"7hh23-0-0\">\n<li class=\"MIezR Zn7O0 _2zLWO public-DraftStyleDefault-list-ltr rich_content_line-height-1_38 public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"7hh23-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7hh23-0-0\"><span data-offset-key=\"7hh23-0-0\">Linking two habits is a good way to take some of the activation barrier out of creating a new habit.<\/span><\/div>\n<\/li>\n<\/ul>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"6ch33-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"6ch33-0-0\"><span data-offset-key=\"6ch33-0-0\">\u00a0<\/span><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"37rkk-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"37rkk-0-0\"><strong>And more.<\/strong><\/div>\n<\/div>\n<div class=\"_25Ehb _3qYRK Zn7O0 public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_P\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"34t4o-0-0\">\u00a0<\/div>\n<div data-offset-key=\"74t1k-0-0\">\u00a0<\/div>\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"74t1k-0-0\"><span data-offset-key=\"74t1k-0-0\">Shownotes by Melissa Orman, MD<\/span><\/div>\n<h2 class=\"_2G1WZ _3qYRK public-DraftStyleDefault-block-depth0 public-DraftStyleDefault-text-ltr rich_content_line-height-1_38 rich_content_H2\" data-block=\"true\" data-editor=\"editor\" data-offset-key=\"474mq-0-0\">\u00a0<\/h2>\n<\/div>\n<p><!-- \/wp:create-block\/libsyn-podcasting-block --><\/p>\n<p><!-- wp:shortcode --><br \/><iframe loading=\"lazy\" style=\"border: none;\" title=\"Embed Player\" src=\"\/\/play.libsyn.com\/embed\/episode\/id\/17178725\/height\/192\/theme\/modern\/size\/large\/thumbnail\/yes\/custom-color\/0d57ac\/time-start\/00:00:00\/playlist-height\/200\/direction\/backward\" width=\"100%\" height=\"192\" scrolling=\"no\" allowfullscreen=\"allowfullscreen\"><\/iframe><br \/><!-- \/wp:shortcode --><\/p>","protected":false},"excerpt":{"rendered":"<p>We break down the nature of willpower, how knowing it&#8217;s a limited resource can play to our advantage, strategies for getting out of bad habits, and how to adopt the ones you want.<\/p>\n","protected":false},"author":3,"featured_media":465,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"nelio_popups_active_popup":"","yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>33. Understanding Willpower and Habits - Orman Physician Coaching<\/title>\n<meta name=\"description\" content=\"We break down the nature of willpower, how knowing it&#039;s a limited resource can play to our advantage, strategies for getting out of bad habits, and how to adopt the ones you want.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/roborman.com\/stimulus\/33-how-to-break-bad-habits-and-form-good-ones\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"33. 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