“Fatigue should no longer be considered a physical event but rather a sensation or emotion.”

To trigger this relaxation response, lie down on your back, and slightly elevate your legs with a pillow under the knees (or come into whatever is the most comfortable position for you to rest in). Close your eyes and take a few deep breaths, allowing your belly to rise and fall. If you feel any tension in your body, you can intentionally squeeze

run into difficulty. Self-knowledge – especially of how we find ourselves in willpower trouble – is the foundation of self-control.

Physical exercise – like meditation – makes your brain bigger and faster, and the prefrontal cortex shows the largest training effect.

adults who learn how to juggle develop more grey matter in regions of the brain that track moving objects.

When your mind is preoccupied, your impulses – not your long-term goals – will guide your choices.

And because it takes only one to two minutes of breathing at this pace to boost your willpower reserve, it’s something you can do whenever you face a willpower challenge.

When you’re trying to make a big change or transform an old habit, look for a small way to practise self-control that strengthens your willpower, but doesn’t overwhelm it completely.

you’re more likely to slack off in the afternoon if you made progress in the morning. Simply put: whenever we have conflicting desires, being good gives us permission to be a little bit bad.