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Willpower instinct, the fight-or flight stress response (Lion Threat)…

- - - - Like muscles, a warm up can help us, if you're trying to make a big change, look for a small way to practice self-control that strengthens your willower, but doesn't overwhelm it completely
  - - - we often have more willpower than we believe we do. It also raises the possibility that we can, push past the feeling of willpower exhaustion to make it to the finish line of our own willpower challenges.
  - - - Is your exhaustion real?
      - Highs and lows of willpower
    - - The willpower diet
        
        Sugar can fill your will power instantly but, for longer benefits follow a balanced diet without processed sugar
      - Find your "want" power
        
        When you find your biggest want power—the motivation that gives you strength when you feel weak—bring it to mind whenever you find yourself most tempted to give in or give up.
      - A willpower workout
        
        Pick one thing to do, or not do, or keeing track of something you arent used to paying close attention to
- - - - Three powers
        
        I wont
        
        The power to say no
        
        I want
        
        The ability to remember what you really want.
        
        I will
        
        The power to say yes
      - controls our impulses and delays gratification to protect our longterm goals.
    - - acts on impulse and seeks immediate gratification,
    - - This is what defines a willpower challenge: Part of you wants one thing, and another part of you wants something else. Or your present self wants one thing, but your future self would be better off if you did something else. When these two selves disagree, one version of us has to override the other. The part of you that wants to give in isn’t bad—it simply has a different point of view about what matters most.
  - - - most of our choices are made on autopilot
      - the ability to realize what we are doing as we do it, and understand why we are doing it
    - - It improves: attention, focus, stress management, impulse control, and selfawareness. And neurologically they have more gray matter in the prefrontal cortex, as well as regions of the brain that support self-awareness.
  - - - Track your willpower choices (At least for a day)
      - Five minute meditation
    - - What is the harder thing? What makes it hard?
      - Meet your two minds. What does the impulsive version of you want? What does the wiser version of you want?
- - - - Types of responses (an energy-management instinct. It decides how you are going to spend your limited physical and mental energy )
  - - - Sleep deprivation makes you less abel to manege stress and cravings. it makes your prefrontal cortex impaired. The body gets stuck in a physiological fight or flight state.high levels of stress and decreased heart rate variability
      - A single good night sleep can reverse the effects of sleep deprivation
      - The good sleep habit is more related with the "i wont power", look at what are you saying "yes" instead of sleep.
    - - Too much self control is as bad for health as too much stress, thats because both of them consume great amounts of energy. Ergo, we need relaxation to restore our energy
    - - Do as much as you are willing to do (like 5 min or more)
      - Exercise turns out to be the closest thing to a wonder drug that selfcontrol (see it as a restoration tool, not as something that consumes)
      - Everything that you can answer no to the next questions counts as exercise 1. Are you sitting, standing still, or lying down? 2. Are you eating junk food while you do it?
  - - - What is the threat?
      - What happens with your self control when stress strikes?
    - - Take naps and get zzzzzs
      - 5 min green
      - Relax, meditate, etc.
      - Slow to 4-6 breaths/min.