The Willpower Podcast

William Mulvaney
  • 5.0 (7)
  • Self-Improvement
  • Updated Weekly

I'm here to help you do hard things like you love them. Most of us get a sick feeling in our stomach when we think about willpower. We think about stress, friction, struggle. I'm not convinced that it has to be this way. Willpower, in my eyes, is my ability to do the actions that move me closer to the life I want. That's what I've dedicated my work towards: how to consistently do those actions myself, and share the lessons I've learned. Each week, I'll explore one aspect of willpower that can have a disproportionate impact on your life. Come along for the journey!

  1. Aug 12

    #114 — Mental Trojan Horses are destroying your willpower. Here's what you can do about it

    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!

  2. Aug 5

    #113 — Approach life like a Gladiator (build your willpower with this simple framework)

    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

  3. Jul 29

    #112 — Your New Daily Practice That Transforms Fear

    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

  4. Jul 22

    #111 — If your motivation comes from screens and stimulants, listen to this

    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

  5. Jul 15

    #110 — It only takes 2 minutes to accomplish 2x in a day

    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

  6. Jul 8

    #109 — Frozen in place by your to-do list? Today, do this instead (1 minute willpower unlock)

    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  ----------------------------------- 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!

  7. Jul 1

    #108 — “1 gallon/day” is NOT what you need. Make this 1-minute change instead

    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  ----------------------------------- 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!

  8. Jun 24

    #107 — Why Your Phone Is Destroying Your Focus (And How to Fix It) | Solo Episode

    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 ----------------------------------- 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!

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Ratings & Reviews

5
out of 5
7 Ratings

About

I'm here to help you do hard things like you love them. Most of us get a sick feeling in our stomach when we think about willpower. We think about stress, friction, struggle. I'm not convinced that it has to be this way. Willpower, in my eyes, is my ability to do the actions that move me closer to the life I want. That's what I've dedicated my work towards: how to consistently do those actions myself, and share the lessons I've learned. Each week, I'll explore one aspect of willpower that can have a disproportionate impact on your life. Come along for the journey!

Information

  • Creator
    William Mulvaney
  • Years Active
    2024 - 2026
  • Episodes
    114
  • Rating
    Explicit
  • Copyright
    © William Mulvaney
  • Show Website
    The Willpower Podcast