THE SCIENCE OF SELF-CONTROL: 53 Tips to stick to your diet, be more productive and excel in life

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FOREWORD INTRODUCTION CHAPTER 1: 2-SYSTEM THEORY CHAPTER 2: THY WILL BE DONE The evolution of self-control CHAPTER 3: HOW TO BE MORE PRODUCTIVE Why willpower is not like a muscle Productivity tip 1: A lethal illusion Productivity tip 2: The locus of control Productivity tip 3: Framing for self-efficacy Productivity tip 4: How to use the Zeigarnik effect to stop procrastinating Productivity tip 5: There’s no sin without temptation Productivity tip 6: How to do more work while working less Exercise Hydrotherapy Work hard, play hard Power napping Meditation Prayer The imaginary break Productivity tip 7: How (not) to incentivize yourself and others Productivity tip 8: Vary up your stimulus modalities Productivity tip 9: To multitask or not to multitask? Productivity tip 9.1: “Do not disturb” Productivity tip 9.2: No peeking Productivity tip 9.3: Batching Productivity tip 9.4: The right number of projects to take on Productivity tip 10: How to optimize your to-do list Productivity tip 10.1: Beware of overuse Productivity tip 10.2: How to structure your to-do list Productivity tip 10.3: How to set deadlines Productivity tip 10.4: The most important time to consult your to-do list Productivity tip 11: Wipe the bureaucracy from your mind Productivity tip 12: Schedule your work in line with your circadian rhythm Productivity tip 13: Why Obama only wore 2 colors of suits Productivity tip 14: The optimal work environment Productivity tip 15: The Yerkes–Dodson law Productivity tip 16: Mens sana in corpore sano CHAPTER 4: HOW TO STICK TO YOUR DIET Diet tip 1: The flesh is strong, but the mind is weak But what about blood sugar? Postprandial somnolence Diet tip 2: Hustle Diet tip 3: Why ‘trying harder’ doesn’t work Diet tip 4: The best macros for adherence Diet tip 5: How to interpret your personal preference Diet tip 6: How empty rewards can help us stick to our diet Diet tip 7: How not taking breaks can break your diet Diet tip 8: “Don’t bind bacon to the cat’s back” Diet tip 9: Make a meal plan Diet tip 10: Eat in line with your circadian rhythm Diet tip 11: Constant macros Diet tip 12: Projection bias Diet tip 13: Don’t try to be a robot Diet tip 13.1: Failure is a learning experience Diet tip 13.2: Adopt a sustainable lifestyle perspective Diet tip 13.3: View your calories as a budget Diet tip 13.4: You don’t always have to spend everything Diet tip 13.5: Think outside the lunchbox Diet tip 14: How to stop food cravings Diet tip 14.1: Mindfulness training Diet tip 14.2: Episodic future thinking The forbidden fruit effect Diet tip 14.3: How to teach yourself to like healthy, low-calorie foods Diet tip 15: How to cheat your diet Diet tip 15.1: IIFYM Diet tip 15.2: Think about food like an economist Diet tip 15.3: Learn to prepare low-calorie comfort foods Diet tip 15.4: How to fit indulgent cheat meals into your lifestyle Diet tip 15.5: Eat out Diet tip 15.6: Take a lesson from Japanese sushi etiquette Diet tip 16: Do this before every meal Diet tip 17: Do this after every meal Diet tip 18: How to manage your appetite Diet tip 18.1: Eat more, not less Diet tip 18.2: More protein, but not too much Diet tip 18.3: How much fiber you need Diet tip 18.4: Eat mindfully Diet tip 19: Minimize decision fatigue Diet tip 20: How to build activity habits Diet tip 21: Use action triggers Diet tip 22: How to change bad eating habits Diet tip 23: Get a standing desk Diet tip 24: Use availability effects Diet tip 25: The most useful skill that nobody regards as a skill Diet tip 25.1: Shop satiated Diet tip 25.2: Your grocery list is sacrosanct Diet tip 25.3: Stay in the safe zones Diet tip 25.4: How to organize your grocery list Diet tip 25.5: Order online Diet tip 26: Umami preloads Diet tip 27: Learn how often to weigh yourself CHAPTER 5: HOW TO MAKE EXERCISE LESS EFFORTFUL Workout tip 1: Use caffeine (more) strategically Workout tip 2: Listen to the right music Workout tip 3: Intra-workout drinks Workout tip 4: Optimize your training frequency Workout tip 5: Optimize your training intensity Workout tip 6: Use free weights CHAPTER 6: HOW TO MOTIVATE YOURSELF What is motivation and how do we get it? Motivation tip 1: Cultivate competence Motivation tip 1.1: Research Motivation tip 1.2: Tracking Motivation tip 2: How to set goals Motivation tip 3: How to become more autonomous Motivation tip 4: Connect Motivation tip 4.1: Find a community Motivation tip 4.2: How purpose motivates us, even when it’s nonsense AFTERWORD About the author REFERENCES Chapter 2: Thy will be done Chapter 3: How to be more productive Chapter 4: How to stick to your diet Chapter 5: How to make working out less effortful Chapter 6: How to motivate yourself