The Willpower Podcast

Check out my new free community willpower tool!

Read this weeks substack.

This week we are talking Trojan Horses and how your willpower is being zapped in the modern day.

Comment your commitment and any takeaways!

0:00 Intro

1:40 The Trojan Horse

3:30 The modern day equivalent

6:41 How to stop falling into the trap

8:10 Where your willpower is going

12:15 Creating a daily action

13:52 Why it works

17:12 New community tool

19:00 Rules of engagement

20:52 Commitment time!

Welcome back! This week we are talking about a common pitfall of building willpower. Listen through to the end to hear how to best combat it.

To track your habits, try one of my apps:

Grooves: https://mygrooves.app

Habit empire: https://habitempire.com

If fear is stopping you from pursuing your goals, this is the episode for you.

To build quick willpower:

https://williammulvaney.com/#willpower

Check out my apps:

https://mygrooves.app

https://habitempire.com

Welcome back!

Today we are talking about motivation, and an easy & counterintuitive action that builds it immediately.

To build quick willpower:

https://williammulvaney.com/#willpower

Check out my apps:

https://mygrooves.app

https://habitempire.com

Welcome back to the show!

This week we're discussing a simple, 2-minute unlock that is making my days feel twice as meaningful. Comment if you will be joining in!

My free "willpower fundamentals" guide: https://williammulvaney.com/#willpower

My habit tracking apps

Analytical: https://mygrooves.app

Gamer / world builder: https://habitempire.com

Share with a friend who might be in the market for some willpower! As always, follow, rate, subscribe, etc to support.

Chapters:

0:00 Intro

0:30 The goal for our 15 minutes

1:15 What's actually happening & why?

2:00 Dr Gollwitzer's study on breast cancer screenings

4:15 Benjamin Franklin's tie-in, the "Meaning Method"

6:15 Breaking down the action

8:57 Why this fits with our show

10:25 Your commitment

11:30 Rules of this show

You have a day off. You finish your morning routine. And suddenly you go... now what?

Then tonight you lie down and your eyes pop open. All the racing thoughts come back. Everything I haven't done yet. I've been caught in this loop more times than I can count.

So I found the tiniest action that breaks you out of it.

Track your habits with my free app Grooves or my new app Habit Empire. And grab my free 10 day Willpower Walkthrough at https://williamulvaney.com/#willpower

Timestamps

00:00 Intro

00:29 Does this feel familiar? Wasted days and sleepless nights

01:37 Procrastination is not a personality trait

02:12 What a low stress life actually looks like

02:47 The vicious cycle most people are stuck in

03:43 Why a to do list isn't enough

04:41 This week's habit: one minute writing after brushing teeth

06:19 Why understanding the habit makes you stick with it

07:22 Reason 1: better sleep equals better willpower

07:52 Reason 2: breaking the reactive cycle

08:33 Reason 3: defining your will as the prereq to willpower

10:09 William's personal experience with this

13:06 Commit to the action now

13:37 Monthly habit stack recap

15:21 Rules of the show

16:06 Grooves app and Habit Empire mention

17:56 Free willpower walkthrough at williamulvaney.com/#willpower

#willpowerpodcast #procrastination #betterhabits 

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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 if improving your focus, energy, and self-discipline was as simple as keeping a water bottle within reach?

In this solo episode, I share one of the simplest yet most overlooked habits for improving focus, energy, and willpower: keeping water within reach.

Most people think hydration requires tracking ounces, setting reminders, or forcing themselves to drink more. But what if the secret is simply making water easier to access? If you're looking to build better habits, improve productivity, increase focus, and strengthen your willpower, this episode is for you.

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

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

Chapters:

00:00 Why Hydration Matters

00:27 The Simplest Habit You'll Ever Build

01:02 Leave a Water Bottle in Sight

02:02 Why This Actually Works

03:40 Remove Friction From Healthy Habits

05:31 Hydration and Willpower Connection

07:17 How Water Impacts Focus and Energy

08:17 Personal Experience With Dehydration

11:57 The Habit Design Principle

13:02 Why Easier Choices Build More Discipline

16:02 The Monthly Habit Stack Review

20:04 How to Successfully Add New Habits

23:00 Final Challenge and Takeaways

#willpowerpodcast #Hydration #atomichabits 

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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!

Phones are causing a lot of harm and most of us aren't taking it seriously enough. In this episode of the Willpower Podcast, William breaks down why something as simple as charging your phone outside your bedroom can change how you interface with your phone, your mornings, and your entire day.

This isn't about quitting your phone or promising never to use it again. It's about environmental control, making yourself the agent instead of the phone. William gets into the deeper psychology behind phone addiction, how constant dopamine without effort makes everything else harder, and why checking your phone first thing in the morning can quietly hijack your entire day before you've even had a chance to decide who you want to be.

William also shares his own story with phone addiction starting at age 11 with an iPod Touch, through a dopamine detox phase in college, and where he stands with it today.

This week's challenge: no phone in the bedroom after a set time. Success means 5 out of 7 days. Stack it with last week's habits, 10 minutes of morning sunlight and no food 3 hours before bed.

Track your habits for free with the Grooves app or join the free Skool community to build this alongside others.

#PhoneAddiction #DigitalDetox #WillpowerPodcast 

Timestamps: 

00:00 Intro: phones causing harm

00:48 This week's habit: phone outside the bedroom

01:56 Why this works

03:32 Deeper reason: how phones affect your brain

05:29 Mornings and vulnerability

07:17 Phones and loss of agency

09:01 Cal Newport shoutout

09:52 William's personal story with phone addiction

14:09 How phone checks derail your morning

15:38 Making the bad habit harder

17:32 This week's challenge

19:00 Success means 5 out of 7 days

20:36 Grooves app mention

20:59 Outro

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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!

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

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

Most people spend all their energy trying to fall asleep better. But by the time you're lying awake at night, you're already 20 steps behind.

In this episode of the Willpower Podcast, William (me) breaks down why the fix for bad sleep, low energy, and poor willpower actually starts the moment you wake up. The habit this week is simple. 10 minutes outside in natural sunlight within one hour of waking.

I covers the science behind your circadian rhythm, why your internal clock drifts without sunlight to reset it, and how one tiny morning habit can create a ripple effect through your entire day including your energy, focus, mood and sleep that night.

Plus I shares my own experience from never getting morning sunlight in high school in Minnesota to building this habit into his daily routine now.

This is episode 106 and part of a new series on building a high willpower life through easy, stackable actions. Last week was no food 3 hours before bed. This week we add morning sunlight. One brick at a time.

Download Grooves free on the App Store to track your habits and join the community at skool.com/grooves

#Discipline #BetterEveryDay #HealthyHabits

Chapters: 

00:00 Intro

00:44 Why mornings matter more than nighttime routines

01:06 This week's habit: 10 min morning sunlight

02:01 Sleep and willpower connection

03:38 The science of circadian rhythm

05:01 How sunlight resets your internal clock

07:23 Why you can't make up for it later in the day

08:51 Cortisol, energy levels and Huberman

11:33 William's personal experience

14:09 Other benefits of getting outside

16:28 Building willpower the easy way

20:30 One brick at a time mindset

21:55 Quick fixes vs long term habits

25:13 This week's challenge

26:43 Success means 5 out of 7 days

28:23 Habit stack recap

30:32 Grooves app mention

31:35 Next week's preview

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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!

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!