Track your habits with the Grooves App — https://mygrooves.onelink.me/elix 

Join the Grooves Community on Skool — https://www.skool.com/grooves/about

What if the single biggest thing holding back your sleep, your energy, and your willpower has nothing to do with your mindset — and everything to do with when you stop eating?

In this solo episode of the Willpower Podcast, I break down the very first weekly challenge of the new series — and it's one I picked for a reason. Because it's something I've personally struggled with for years.

The challenge is simple. Stop eating 3 hours before bed.

That's it. No overhauling your diet. No cutting out carbs. No 5am cold plunges. Just one clear rule that has a way of quietly influencing dozens of other decisions throughout your day.

This show is not about motivation. It's not about grit. It's about finding the one concrete action that makes everything else easier — and doing it in a way that actually sticks.

This week, we're hitting 5 out of 7 nights. That's the benchmark. That's success.

🔔 Subscribe — every week we add one new habit to the stack. 👍 If this episode landed for you, share it with someone who always eats late.

#WillpowerPodcast #LateNightEating #SleepHacks 

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Hey there! I’m William, and this channel is all about self-control, willpower, and making choices today that lead to a better future, all while enjoying life. If you're looking to build stronger habits, stay motivated, and push through challenges, you're in the right place!

📌 Stay Connected:

🌍 My website: https://williammulvaney.com/

🎙️ Listen to The Willpower Podcast:

👉 Spotify: https://tinyurl.com/willpower-Podcasts

👉 Apple Podcasts: https://tinyurl.com/willpower-podcast

👉 Amazon Music Podcast: https://tinyurl.com/willpower-podcast-Amazon

📸 Let’s connect on IG: https://instagram.com/willpower_lifestyle

If you found this video helpful, hit the like button, drop a comment, and don’t forget to subscribe + tap the 🔔 so you never miss an update!

What does it take to rewire your mind and your life from the inside out?

This episode stopped me in my tracks. I sat down with Chris Harris, internationally known as The Warrior Maker. Elite military combat trainer. Executive coach. Keynote speaker. Bestselling author of 7 Rivals of Leadership.

25 years teaching close quarters combat to Special Forces units around the world. Then he took that same warrior mindset into corporate America and made it to the top of one of the most competitive high ticket sales industries out there.

But the part of his story that hit me hardest had nothing to do with any of that. At 10 years old his mother was arrested and he entered the foster care system. By 12 he chose to live homeless on the streets of Dayton, Ohio rather than stay in homes where he felt unwanted.

Let that sink in. Twelve years old. On the streets. By choice. Because it felt safer than the alternative. And what he built from that point forward is nothing short of extraordinary.

What Chris teaches now is something I think everyone needs to hear. You are not your circumstances. You are the space between your stimulus and your response. That one idea alone is worth the listen.

Chris's latest book The Book of Mindset is also available on Amazon and Audible if you want to go deeper.

#MindsetMastery #Leadership #WillpowerPodcast

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Hey there! I’m William, and this channel is all about self-control, willpower, and making choices today that lead to a better future, all while enjoying life. If you're looking to build stronger habits, stay motivated, and push through challenges, you're in the right place!

📌 Stay Connected:

🌍 My website: https://williammulvaney.com/

🎙️ Listen to The Willpower Podcast:

👉 Spotify: https://tinyurl.com/willpower-Podcasts

👉 Apple Podcasts: https://tinyurl.com/willpower-podcast

👉 Amazon Music Podcast: https://tinyurl.com/willpower-podcast-Amazon

📸 Let’s connect on IG: https://instagram.com/willpower_lifestyle

If you found this video helpful, hit the like button, drop a comment, and don’t forget to subscribe + tap the 🔔 so you never miss an update!

Most people who want to change their lives are already consuming the right content. They're reading the books, taking the courses, listening to the podcasts. And still nothing changes.In Episode 103, I sits down with Erin, habit coach and author of "Do the Thing," to get to the bottom of why. Erin has spent nearly 18 years in the coaching space and 7 years running the Habit Coach Professionals, a certification program, and her answer might surprise you.Check out Erin's new book: https://dothething-book.com/It's not a discipline problem. It's not a knowledge problem. It's an application problem. And there's a science-backed fix for it.📚 MENTIONED IN THIS EPISODE:- "Do the Thing" by Erin science-backed process for building real habits- Habit Coach Professionals certification program- Goodreads, Duolingo streak psychology- Alex Hormozi's approach to reading one chapter at a time- The Domino Action concept (smallest first micro-step)💡 KEY TAKEAWAY:Knowledge is step zero. Reading feels like progress but the application of what you learn is the only thing that actually changes your life. Erin breaks down exactly how to bridge that gap using behavioral science.⚠️ This podcast is for informational and educational purposes only. For personalized coaching or mental health support, please consult a qualified professional.#Productivity #HabitCoach #PersonalDevelopment Timestamps:-----------------------------------Hey there! I’m William, and this channel is all about self-control, willpower, and making choices today that lead to a better future, all while enjoying life. If you're looking to build stronger habits, stay motivated, and push through challenges, you're in the right place!📌 Stay Connected:🌍 My website: https://williammulvaney.com/🎙️ Listen to The Willpower Podcast:👉 Spotify: https://tinyurl.com/willpower-Podcasts👉 Apple Podcasts: https://tinyurl.com/willpower-podcast👉 Amazon Music Podcast: https://tinyurl.com/willpower-podcast-Amazon📸 Let’s connect on IG: https://instagram.com/willpower_lifestyleIf you found this video helpful, hit the like button, drop a comment, and don’t forget to subscribe + tap the 🔔 so you never miss an update!

In this Willpower Podcast Episode, Chris Ryan — former Lululemon Mirror trainer and founder of the Chris Ryan Fitness app — breaks down exactly how he structures his day, balances family life with running a business from home, and what discipline actually means in real life.

Chris shares how he went from training high-level executives in New York City to building his own fitness platform after his Lululemon contract ended in 2024. If you're an entrepreneur, a fitness professional, or someone trying to build better daily habits, this one's packed with practical insight.

What we cover:

- Chris's full daily routine as a fitness entrepreneur

- How he transitioned from in-person trainer to online fitness app founder

- What "golden hours" are and how to use them to grow your business

- Why discipline is the foundation of long-term success

- Balancing fatherhood and entrepreneurship while working from home

- How student athletes carry a competitive edge into business

- Staying authentic on social media without overthinking it

- The Chris Ryan Fitness app — what's inside and who it's for

📱 Available on Apple App Store & Google Play 

🎙️ Host: William Mulvaney

Timestamps:

00:00 — Intro & Episode Teaser

01:00 — Chris Ryan's Daily Routine

04:07 — The Chris Ryan Fitness Ecosystem Explained

05:35 — Leaving Lululemon & Launching His Own App

07:19 — App Features: Workouts, Programs & Nutrition

08:10 — Working From Home With a Family

10:07 — Sink or Swim: Discipline as an Entrepreneur

11:31 — How to Prioritise When Everything Feels Urgent

12:14 — The "Golden Hours" Framework

13:53 — Compartmentalising Time Like a Workout

14:39 — What Student Athletes Bring to Business

17:08 — How Chris Lives Differently From Most People

18:57 — What Discipline Actually Means

20:47 — Cutting Through Fake Success on Social Media

21:50 — What It's Really Like Being a Dad

25:12 — Chris's Biggest Current Struggle: Social Media & Algorithms

26:50 — How to Be More Authentic on Camera

28:38 — Dealing With Internet Trolls

34:43 — What Does Chris's Dream Life Look Like?

36:12 — Life Is a Long Game: You Don't Have to Peak at 25

38:23 — Selling a Business at 28 & Traveling the World

39:35 — Final App Shoutout & Where to Find Chris Ryan

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Hey there! I’m William, and this channel is all about self-control, willpower, and making choices today that lead to a better future, all while enjoying life. If you're looking to build stronger habits, stay motivated, and push through challenges, you're in the right place!

📌 Stay Connected:

🌍 My website: https://williammulvaney.com/

🎙️ Listen to The Willpower Podcast:

👉 Spotify: https://tinyurl.com/willpower-Podcasts

👉 Apple Podcasts: https://tinyurl.com/willpower-podcast

👉 Amazon Music Podcast: https://tinyurl.com/willpower-podcast-Amazon

📸 Let’s connect on IG: https://instagram.com/willpower_lifestyle

If you found this video helpful, hit the like button, drop a comment, and don’t forget to subscribe + tap the 🔔 so you never miss an update!

#Willpower #SelfControl #BetterHabits

Feeling overwhelmed with a million things to do? In this solo episode, we break down the simplest — yet most powerful — fix: a good old-fashioned to-do list. But that's just the start.

We also get into something darker — how AI tools like ChatGPT and Claude Code are making work insanely fun and stimulating, but might actually be rewiring our brains in ways we're not ready for. Constant dopamine hits, zero friction, six projects at once — sounds great, right? But at what cost?

This episode is real, raw, and honestly more of a note to self than anything else. Tune in if you've been feeling scattered, overstimulated, or just want to live and work a little better.

0:00 - Intro & Podcast Update 

0:46 - Dealing With Overwhelm 

1:32 - The Utility Bill Example 

2:49 - Why Small Tasks Feel So Big

3:08 - The Simple Fix: To-Do Lists 

4:12 - How a To-Do List Changes Your Mindset 

5:57 - Tips to Make Your To-Do List Better 

6:51 - Add Easy Wins to Build Momentum 

7:01 - Start With Things Already Done 

8:04 - Paper vs Phone for To-Do Lists 

9:42 - Why "Doable" is the Key to Motivation 

11:05 - Working With AI 

12:06 - The Problem With AI Overstimulation 

13:40 - Are We Becoming Gods of Creation? 

15:13 - The Harm of a Full AI Workflow 

16:03 - Sitting With Zero Ideas (The Lost Skill) 

17:25 - This is Not Doom & Gloom 

18:42 - Schedule Time WITHOUT AI 

19:25- How AI Affects the Rest of Your Life 

20:58 - Hydration Reminder & Outro

🔔 Subscribe for weekly episodes on willpower, good living, and actually getting your life together.

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Hey there! I’m William, and this channel is all about self-control, willpower, and making choices today that lead to a better future, all while enjoying life. If you're looking to build stronger habits, stay motivated, and push through challenges, you're in the right place!

📌 Stay Connected:

🌍 My website: https://williammulvaney.com/

🎙️ Listen to The Willpower Podcast:

👉 Spotify: https://tinyurl.com/willpower-Podcasts

👉 Apple Podcasts: https://tinyurl.com/willpower-podcast

👉 Amazon Music Podcast: https://tinyurl.com/willpower-podcast-Amazon

📸 Let’s connect on IG: https://instagram.com/willpower_lifestyle

If you found this video helpful, hit the like button, drop a comment, and don’t forget to subscribe + tap the 🔔 so you never miss an update!

#Willpower #SelfControl #BetterHabits

On episode 100, I bring back one of the very first guests on the show. We talk about what the past two years have really looked like — new careers, an ultramarathon, injuries, and the grind of figuring out adult life. But the real conversation is about connection: why men default to isolation, how to build social time into your routine, and what it actually means to be present with people.To support, give the Grooves app a download and see what it can do for you https://mygrooves.appTimestamps:#100episodes #WillpowerPodcast #GroovesApp-----------------------------------Hey there! I’m William, and this channel is all about self-control, willpower, and making choices today that lead to a better future, all while enjoying life. If you're looking to build stronger habits, stay motivated, and push through challenges, you're in the right place!📌 Stay Connected:🌍 My website: https://williammulvaney.com/🎙️ Listen to The Willpower Podcast:👉 Spotify: https://tinyurl.com/willpower-Podcasts👉 Apple Podcasts: https://tinyurl.com/willpower-podcast👉 Amazon Music Podcast: https://tinyurl.com/willpower-podcast-Amazon📸 Let’s connect on IG: https://instagram.com/willpower_lifestyleIf you found this video helpful, hit the like button, drop a comment, and don’t forget to subscribe + tap the 🔔 so you never miss an update!

Welcome back! This week we have Barbara McAfee as our guest.

Feel better and know why with the Grooves app: https://mygrooves.app

Barbara McAfee is a voice coach, author, speaker, and performer with over 30 years of experience helping people unlock their full voice, blending practical vocal techniques with powerful tools for authentic, flexible, and unforgettable self-expression.

Website: https://www.barbaramcafee.com/

YouTube: https://www.youtube.com/mcafeemusic

Facebook: https://www.facebook.com/barbara.mcafee

Instagram: https://www.instagram.com/barbaramcafeesings/

LinkedIn: https://www.linkedin.com/in/barbaramcafee/

TEDx talks:

Bringing Your Full Voice to Life: https://www.youtube.com/watch?v=Ze763kgrWGg

How Oral Tradition Singing Helps Us Work & Live Better Together:

https://www.youtube.com/watch?v=lrRQulQnaoQ

Audiobooks:

Full Voice for Leaders: Cultivating Vitality, Presence, and Impact in a Changing World

(soon to be renamed Vocal Intelligence) 2025

https://www.audible.com/pd/Full-Voice-for-Leaders-Audiobook/B0FPPDSP8S?srsltid=AfmBOopIxGbLsz_RSgrCigIRdg0cnaoAqD88KIARw7PZrEdxHQzgov3g

Full Voice: The Art and Practice of Vocal Presence, 2011

https://www.audible.com/pd/Full-Voice-Audiobook/B008S06VR0?qid=1769011250&sr=1-1&ref_pageloadid=not_applicable&pf_rd_p=83218cca-c308-412f-bfcf-90198b687a2f&pf_rd_r=DKA4T6B2V8XKQX2RFBXP&plink=7XzbFqC6SKeSkTUB&pageLoadId=zPK5gUaPW4b8ui5D&creativeId=0d6f6720-f41c-457e-a42b-8c8dceb62f2c&ref=a_search_c3_lProduct_1_1

Paperbacks:

Full Voice: The Art and Practice of Vocal Presence

https://www.amazon.com/Full-Voice-Practice-Presence-Business/dp/1605099228

Vocal Intelligence: Leading with Vitality, Presence, and Impact

Coming in spring of 2026

Bandcamp: A catalogue of Barbara’s original music

https://barbaramcafee.bandcamp.com/

In this solo episode, I share a raw look into my current journey—balancing health, productivity, and building startups.

From quitting caffeine to improving sleep and dialing in daily habits, I break down what actually moves the needle. I also dive into how AI is shaping focus, why real user feedback is everything when building products, and what it takes to stay consistent long enough to win.

This is less about theory and more about what’s actually working (and not working) for me in real time.

Key topics:
• Focus vs. distraction in an AI-driven world
• Building better products through real user feedback
• Caffeine withdrawal, sleep, and daily habits
• Startup growth and staying in the game
• Experimenting with routines that actually stick

Resources:
Grooves — Engineered Wellness App: https://mygrooves.app

00:00 Introduction and Personal Updates
02:30 Health and Wellness Journey
05:16 Caffeine Addiction and Challenges
07:59 Travel Experiences and Sleep Quality
10:11 Startup Insights and App Development
13:11 User Experience and Feedback
15:35 Focus and Productivity Challenges
20:56 Conclusion and Future Plans

Welcome back! This week the focus is on caffeine withdrawing, running in the evening, and things not going according to plan.

To support, give the Grooves app a download and see what it can do for you https://mygrooves.app

Chapters

00:00 Exploring the Impact of Sleep on Wellness

03:39 Caffeine Withdrawal and Motivation Challenges

10:06 Strategies for Overcoming Decision Paralysis

11:53 Enhancing User Engagement in App Development

18:10 The Journey of Building a Successful App

25:15 Reflections on Self-Help Books and Personal Growth

Welcome back. This week I have another solo episode where I talk about moving, getting more guests on, and a method I'm trying to use to build sustained happiness.

Check out Grooves to build up your happy deposits: https:mygrooves.app

Chapters

00:00 The Unconscious Mind and Creativity

05:35 Embracing Change and New Beginnings

11:23 Building Community Through Grooves

16:46 Understanding Brain Chemistry and Happiness

26:02 Conclusion and Future Plans