The Willpower Podcast

Work with me 1:1: williammulvaney.com/coaching Most of us say yes to things we don't want to do because we think saying no will make people like us less. In this episode I go through the science of what actually happens when you say no, and three ways to stop people-pleasing. The last one changed how I think about willpower. It starts with a night I missed three comedy open mics because I coul...

FREE LIVE WORKSHOP: Dopamine by Design, Saturday, November 7, 1:00 pm CT. Save your spot at williammulvaney.com/workshop This episode we are talking about how we often look at people with self-control as people who deny themselves pleasure. We imagine them being unhappy. Today we're flipping the script: why people with self-control are actually happier, and why we give in to things like late-n...

Does meditation actually work, or is it a waste of time? Some people call it the salvation of their lives. Today we look at the science. We go through a Harvard study where eight weeks of mindfulness training changed how the brain decides whether a fear is still real, and a second study on what meditation does to your motivation (spoiler: it doesn't kill your drive, it changes what you're...

Welcome back! This week we're talking about gratitude journaling, and the science backing (and not backing) the practice. Details on working with me: williammulvaney.com/group 00:00 Does gratitude journaling do anything? 00:48 Why journaling splits people 02:22 How gratitude ties into willpower 03:35 Does satisfaction kill motivation? 04:12 The 2017 study on life satisfaction 06:13 Satisfied a...

Welcome back to the show! This week we're exploring a science-backed Japanese concept that I am currently applying to my pursuits in stand-up comedy. Check out the willpower group: williammulvaney.com/group 00:00 Does failure stop you? 00:47 Why we treat failure as bad 01:54 The quit reflex 02:24 The open mic that went wrong 05:09 Why this is a willpower problem 06:08 The same pattern in datin...

Welcome back! This week we’re focusing in on one of the areas people often associate with willpower: health and fitness. However, we are approaching it in a different way, by asking the question “What actually sticks?”. I created a free guide to go along with this video, get yours here: williammulvaney.com/fitness-blueprint   Learn about coaching: williammulvaney.com/group Try the free habit board...

Welcome back to the show! This week I have broken down a super simple habit that many greats have applied to their work, along with science to explain why it works. To learn about the coaching group: williammulvaney.com/group To join the (free) habit board: board.williammulvaney.com Chapters: 0:00 Brain fog 1:10 Join the group 1:45 Hitting creative exhaustion 3:33 Why this is about willlpower 4:30...

Welcome back to the show! This week we are talking personal finance, an area that a ton of us are leaking willpower. Listen through for a super simple way to fight your way back. Learn more about coaching: williammulvaney.com/book Join the board: board.williammulvaney.com Chapters: 0:00 Intro 1:35 Why personal finance? 2:37 Two levels to financial willpower 4:10 Edward Jones Research 5:07 What med...

Welcome back! This week we are talking about Personal Growth, and the mass deception we've all been tricked into. By the end of the episode, you will have a clear framework for achieving true "Personal Growth". If you are interested in my coaching, book an intro call today: https://cal.com/william-mulvaney-s0q4fq/introwithwill3 Check out the free habit board: https://board.williammul...

Welcome back to the show! This week we are talking about how make discipline happen naturally. Listen through to the end to get the simple daily action that builds this muscle. For 1-1 coaching: https://williammulvaney.com/book To follow along with our willpower actions (free!): https://board.williammulvaney.com Chapters: 0:00 Intro 3:05 Kobe's discipline 4:55 Kids playing soccer 7:45 Kobe&#39...

Welcome back! This week I'm talking about AI, what it means to us, and the ways it is already killing us. I'll leave off with a framework to use it without falling into nihilism.⁠Follow along with us each week: https://board.williammulvaney.com I'm offering 4 weeks of free coaching for 5 guys. Book an intro:⁠ https://williammulvaney.com/book Chapters: 0:00 Intro 0:58 What AI is doing to us 2:31 Wh...

Welcome back! This week I'm talking about how to bridge the gap between your dream life and the one you currently have, without falling into nihilism. Follow along with us each week. I'm offering 4 weeks of free coaching for 5 guys. Book an intro: 4 weeks of free coaching . Chapters: 0:00 Intro 2:00 Standup comedy 5:40 The "X" method 7:58 Behavioral momentum 9:02 My 100 mile ultr...

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...

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...

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. Tonight, after you brush your teeth, spend one minute writing in a noteboo...

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 sim...

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...

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 en...

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...

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...

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 Pr...

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...