Issue #278: Willpower Over IQ
Good morning. It’s Thursday, December 14th.
Today’s Quick Win
From the Lab: The 5 Keys to Making Resolutions Stick
Speed Read: Bringing Back Bands from the 90’s
Thursday Night In: Autumn Kale and Quinoa Salad
“Willpower is more important than IQ. That’s why the point isn’t to become smarter, but to become more self-disciplined.”
The number of calories our brains use everyday just for thinking. This is 100x the energy required from our phones and why we feel exhausted on days when we never shut down our mind. (source)
From the Lab
On Tuesday we talked about the science of willpower (Issue #277) - how we need to boost our brain (specifically our AMCC) and fight against human evolution to stop ourselves from eating those holiday cookies or to get up before 6am for that morning run.
But let’s say we do all that - how can we actually break down our resolutions (knowing Jan is just 2 weeks away) so that we stick with ‘em?
1. Prioritize Goals
When we focus on everything, we actually focus on nothing - it’s actually true. Too many goals prevents us from really putting all our effort behind any one goal.
On January 1st, I’m committing that this year I will be able to…
🏀 Make 25 free throws in a row (get back my lost basketball skills)
🏃🏽♂️ Run a mile in less than 7 minutes (get back my speed)
🇪🇸 Learn Spanish to talk/write at a high school level (get back to being bilingual)
🎹 Play a Coldplay song on the piano (get a new musical talent that I’ve never had)
First - do I have the time to do all of that?
Second - even if I can find the time…how do I still keep up my willpower to get upstairs to the piano after I just finished going through a Spanish lesson?
2. Energy Conservation
There’s an ongoing debate as to whether or not willpower is a finite resource. A famous study showed that if you had to first resist eating a radish (not that hard) that your willpower to not eat chocolate was lower (i.e., the participants caved faster and ate the chocolate) than if you didn’t originally have to stop yourself from eating the radish.
Other studies suggest this isn’t really true - willpower is only limited if you actually BELIEVE it is limited. (YES!! There is no spoon!)
Whatever the case - there’s no arguing that recovery is key. We aren’t able to dive all in on a new habit or a big challenge if we’re mentally or physically exhausted.
Tackle the most challenging tasks when your willpower/energy are at their peak (for most people either early or late morning).
Let’s go back to those 2024 resolutions.
What if instead - it’s just ONE goal for 3 months.
So from Jan-Mar I focus only on basketball. I set up time at the gym, I watch videos of Steph Curry, I practice with intention.
Now I can be sure that I’m doing everything I can to get better and to reach my own personal potential - no regrets.
I then replicate this for each subsequent quarter of the year.
You still get to achieve multiple goals - but can be laser-focused on a single goal at a time.
3. Know Your Why
“If you know the why, you can live any how.”
If we know that willpower is something we need to build up to go against our natural instincts, then we better know why we’re spending time on such a goal.
Setting out to achieve something for a superficial reason won’t help you get up at 6am to practice; it won’t help you go all-in on learning how to get better. If you’re going to drum up your willpower - do it for something that will truly make your life better.
4. Reward Yourself
When setting resolutions, one of the biggest mistakes is not recognizing progress. Don’t worry about just getting to the results-based goals - you can’t guarantee these outcomes.
But you can control process-based goals - did you complete the 30 min of practice, did you go 5 days in a row avoiding those holiday cookies in the kitchen.
Make sure you reward yourself throughout the journey - we all need a little recognition to keep going.
5. Navigate Stress
Constantly resisting temptations or dealing with chronic stress crushes our willpower.
It’s like when you come home from work thinking about the three sales calls that you lost and the presentation you still need to finish that night - how easy is it to skip cooking the healthy dinner from Green Chef in the fridge and just crush some take-out.
By letting stress take over it creates a vicious cycle where you won’t fight to make healthy decisions and then you can begin to spiral.
So for 2024 - set yourself up for success and maximize your willpower to achieve what it is you really want.
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Speed Read
Health & Longevity in the News
Time Machine: Seems like the bands of the 90’s are having their moment again as those of us old Gen Xers and young Millennials are having nostalgia for the bands we grew up with. Phish anyone? (NYTimes)
So Hot Right Now: Both hot and cold therapies are on the rise, underscored by Kohler’s acquisition of a German sauna maker. Kohler’s all in on wellness - dipping into destination spas, forest bathing, and aromatherapy. (Fitt Insider)
Personal Annual Review: 7 simple questions to reflect on to check in on the past year and prepare us for 2024. (Sahil Bloom - X)
Thursday Night In | Autumn Kale and Quinoa Salad
We’re sneaking this one in just before winter officially starts next week…
Enjoy a nutritious kale and quinoa salad, bursting with the flavors of mango chutney, curry powder, and crisp veggies. This fall favorite includes juicy grapes, roasted cashews, and a tangy lemon-honey dressing. Rich in nutrients - protein from quinoa and chickpeas, antioxidant-packed kale, heart-healthy olive oil, and vitamin-rich carrots and red bell pepper, it's a perfect heart-healthy choice. Swap grapes with apples or add dried cherries for variety.
Pro Tip: use pre-cooked quinoa for a quicker cook time, or enjoy that Thursday night in.
Thrive25 Give the Gift of Longevity
December is already half over - don’t forget about our Referral Campaign that ends on December 31st! Everyone you refer to Thrive25 gets you a ticket into our end of year drawing with 5 winners who will get $50 at one of the best wellness brands in the world.
LOGIN HERE TO GIVE THE GIFT TO OF LONGEVITY!
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