WHAT IS WILLPOWER
LOSING WEIGHT IS A MENTAL GAME
THE PARADOX BETWEEN WILLPOWER AND WEIGHT LOSS
HOW TO BUILD THE MUSCLE OF WILLPOWER
STRATEGIES TO CONSERVE AND STRENGTHEN YOUR WILLPOWER
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INTRODUCTION: CONSERVE AND STRENGTHEN YOUR WILLPOWER (2:46)
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GOAL STRATEGY - HOW TO APPROACH YOUR GOALS (7:56)
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HAVE A HIGHER PURPOSE (2:03)
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GO FOR THE 100% COMMITMENT (1:59)
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BURN THE SHIPS! (3:04)
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SET UP AN ACCOUNTABILITY SYSTEM (4:25)
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MONITOR YOUR THINKING (2:26)
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MONITOR YOUR BEHAVIOR (3:03)
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USE YOUR IMAGINATION (2:08)
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HOW TO HANDLE TEMPTATION (4:36)
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5-MINUTE RULE (1:21)
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AVOID WILLPOWER EXHAUSTION (1:28)
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PRACTICE MINDFULNESS MEDIATION (2:31)
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CHOSE A REWARD IN ADVANCE (1:08)
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SELF-AFFIRMATIONS (3:17)
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CREATE POWERFUL HABITS, RITUALS AND ROUTINES (1:41)
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THINK OF SOMETHING ELSE (1:17)
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POSTPONE THINGS (0:53)
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DO THE OPPOSITE OF WHAT YOU NORMALLY DO (2:25)
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COPE WITH STRESS (2:47)
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LIMIT YOUR CHOICES (1:54)
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ELIMINATE UNNECESSARY DECISIONS (2:21)
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EXERCISE (1:26)
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DELAY GRATIFICATION (1:36)
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SEARCH FOR THE REASON (1:49)
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DO THE MOST CHALLENGING TASK AT THE BEGINNING OF THE DAY (1:59)
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KEEP YOURSELF AND YOUR SURROUNDINGS TIDY AND CLEAN (1:23)
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THINKING POSITIVE AND ENJOYING LIFE (1:22)
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TAKE FREQUENT BREAKS, REST, AND GET A GOOD NIGHT'S SLEEP! (3:13)
BONUS STRATEGIES
CONCLUSION
