CHAPTER 3

- Muscle model: willpower gets depleted over time. Every time your brain and body stop and plan, you're using some of it.

- The muscle model explains the usual lack of willpower, but also points to the possibility of training and strengthening it.

- When do you have more or less "strength? It is wise to avoid putting yourself through temptations when you know your willpower is depleted, likewise, you can schedule the tasks related to your big goals for when you're feeling energized and well rested.

- The brain uses a lot of energy to exert self control, so when it notices low blood sugar (which is interpreted as environmental scarcity) it severely limits the amount of energy you can use to "stop and plan". This is probably a survival mechanism that we inherited from our ancestors.

- This means candy could possibly help during a self control emergency. The ideal path however is to eat healthy foods (as always) to keep the sugar levels stable (no drastic peaks). Nuts.

- Small acts of self control can train the "willpower muscle" and help with the big goals on the long run. One could create and meet self imposed deadlines (small steps I will), use the non dominant hand for some tasks (I won't), refrain from using certain words (yeah->yes)(Monitoring)...

- All of them revolve around noticing your actions and taking an alternative path. The brain gets used to stopping before taking a decision and the "unimportant" nature of these actions makes it possible to practice/strengthen self control without overwhelming it.

- Practice resisting to small temptations, "saying no" gets easier with time.

- Fatigue isn't always real, but rather a mental state caused by the brain to prevent real exhaustion. It is possible that self controls works in the same way,

- It's often doable to go beyond the "willpower limit". Try pushing through next time.

- The "willpower muscle" can be convinced to go beyond it's current limit with the right kind of inspiration: "What is my 'I want' goal? My true desire?" "How would this I benefit from this in the future?" "Who else will benefit from this?" "WIth time this will become easier".

- Be aware of your true intentions as often as possible.

- Changes are not a matter of caring, but doing. People often have the right set of values and beliefs but do not act on them.

- Choice architecture as a concept: removing the willpower of the process as much as possible, making it easier for the "tired self" rather than expecting the action of the "ideal self".

- How to apply this idea to public administration? How about the corporations?