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The Willpower Instinct - Coggle Diagram

- - - - < 6 hour of sleep a night = sleep deprive
      - < 6 hours of sleep a night => the brain unable to recruit the systems of the brain to be better version of self
      - big goals depend on brain use energy well and sleep deprivation
      - small sleep intervention => resist relapse to drug addiction because brain have better fueled to remember goals to stay clean and sober
      - make brain a kind of willpower machine
        
        sleep => prefrontal cortex better => regulate systems of the brain the direct towards temptation and immediate gratification
        
        meditation and physical exercise=> increse self control systems , systems bigger and better connect to the regions that suppose to be controling
        
        low-glycemic, plant-based diet
        
        eating affect to the brain
        big spike,big drop in blood sugar level => screws how to brain use energy.
- - - - noticing guilt, feeling self doubt or self critical, angry of your self and acctually alow yourself to see that feeling
      - because guilty to giving again => want to get rid of that feeling
      - it's over whelming and they want to distract themselves from something that gonna get them into further trouble
    - - reason hard to find motivation, willpower: there's something uniquely broken with us, there's something about people wrong and weak
      - that mindset => difficult to tap back into motivation or strength
      - the matter is how you response afterward not the fact that it happened
- - - - who you are, what you're doing, where you're living, what you care about
      - challenges in currently
    - - the exercise of just imagining yourself in the future
      - imagining self grocery shopping in the future => make better decisions in the present