If you want to get to the next level, you need willpower to make creative breakthroughs and steady progress. Don’t you? After all, willpower helps you to beat distractions and delay gratification to make wise choices. But willpower is limited. It gets depleted the more you use it and as the day goes on.

While you could do certain things to boost and improve willpower, you could also shape your environment so you don’t need it. Your situation and circumstances either encourage or discourage positive change.

In episode 31 of The Incrementalist show, you will learn:

1. The stages of change

2. precontemplation (you deny you have a problem)

3. contemplation (you acknowledge there’s a problem and weigh the pros and cons of change)
4. preparation (you commit to the change)
5. action (you behave and act in new ways to effect change, which is shaped by internal factors like willpower and external factors like rewards and consequences)
6. maintenance (you keep the good habits and drop the bad habits)

7. relapse (you slip back into old behavior)

8. Why willpower is not enough to overcome obstacles

9. The problem with decision fatigue and how to reduce it

10. Make a full, 100% commitment to make the change

11. Get clear and specific on what you really want
12. Define positive goals to approach instead of negative goals to avoid
13. Have implementations intentions and an if-then strategy
14. Choose the big three things you will do to support your priorities

15. Perform a weekly review and planning session

16. The benefits of imagining the future and future you when making decisions

17. Your future self is how you want to be and show up 90 days, 1 year, and 3 years from now

18. Practice strategic ignorance by blocking things that are not serving your highest goals or desired life
19. Practice strategic remembering by adding reminders of your future self in your current environment

20. Keep visual cues of your wins and progress

21. The importance of making your commitments public and having support networks and accountability partners

22. The Pygmalion Effect, which means you rise or fall to the demands of expectations and situations

23. Your personal history and past affect you, but does not define you, your present, or your future

24. Your emotions are a key source of information in designing your environment

25. How Forcing Functions put you on the hook for things that matter and help you create desired outcomes

26. Parkinson's law, i.e. work expands to fill the time allotted for it

27. The 80% approach, i.e. going for 80% gets results while striving for 100% is still thinking about it

28. Peak experiences allow you to stretch and grow beyond your limits

29. The integration of pure work and pure play is necessary for creative insights

30. Mental breakthroughs occur when you engage in deliberate rest, daydreaming and mind wandering, and quiet reflection

31. You usually need willpower to change your environment. But it’s really the environment that allows you to sustain the change.

Read the transcript.

Resources cited:

• Benjamin Hardy, Willpower Doesn't Work: Discover the Hidden Secrets of Success
• Dyan Williams, The Incrementalist: A Simple Productivity System to Create Big Results in Small Steps
• The Incrementalist, Ep. 8, How to Plan Your Ideal Week
• The Incrementalist, Ep. 10, Rest Even When You're Busy
• The Incrementalist, Ep. 20, Consistency and the Compound Effect

Music by:

• Sebastian Brian Mehr: Album – Olemus; Song – La Nieve (hearnow.com)

Dyan Williams
Check out the book: The Incrementalist, A Simple Productivity System to Create Big Results in Small Steps
Visit website: www.dyanwilliams.com
Subscribe to productivity e-newsletter