Prioritize getting sufficient quality sleep and effectively managing stress, as these are foundational modulators for consistent tenacity and willpower, without which other tools will be less effective.
Believe that willpower is an unlimited resource, as this mindset can enable you to engage in multiple challenging tasks without experiencing a diminishment in your capacity for tenacity and performance.
Deliberately engage in tasks that are physically and/or psychologically challenging and that you don’t instinctively want to do, as this activates and strengthens your anterior mid-cingulate cortex (AMC), the brain hub for tenacity and willpower.
Incorporate small, safe, and slightly uncomfortable activities (“micro sucks”) into your routine, such as an extra exercise set or delaying gratification, to build up tenacity and willpower by overcoming internal friction.
Engage in moderate-to-high intensity cardiovascular exercise (e.g., three one-hour sessions per week at 60-75% maximum heart rate) to maintain or increase the volume of your anterior mid-cingulate cortex, thereby enhancing your capacity for tenacity and willpower.
Actively resist impulses to engage in default or tempting behaviors (e.g., checking your phone during a workout) to activate your anterior mid-cingulate cortex and strengthen your ability to exert willpower in various contexts.
Continuously seek out novel, challenging, and slightly uncomfortable activities or environments (e.g., learning a new skill as an adult) to foster a mindset of growth and maintain cognitive function and tenacity, akin to “super-agers.”
Ensure adequate hydration and sufficient intake of electrolytes (sodium, magnesium, potassium) for optimal brain and body function, as even slight dehydration can diminish cognitive and physical performance.
Utilize meditation, Yoga Nidra, or Non-Sleep Deep Rest (NSDR) protocols, even in short 10-minute sessions, to effectively restore levels of cognitive and physical energy, supporting overall willpower capacity.
When facing multiple, back-to-back challenging tasks, consider sipping a glucose-containing beverage between or during tasks, as this can help maintain willpower and performance, especially if you believe glucose is a limiting resource.
After successfully overcoming a challenging or stressful situation, occasionally provide yourself with a healthy reward to reinforce the tenacity and willpower used, which can increase your capacity for future stressors.
If deliberate cold exposure (e.g., cold shower, ice bath) is challenging for you, engage in it when you least want to (safely) to specifically activate your anterior mid-cingulate cortex and build tenacity and willpower.