Set up blockers and tools that prevent you from being tempted in the first place. Sometimes it’s necessary to outsource willpower.
♘ Apps & Chrome Extensions Recommendations
- Allows you to set custom schedules to block apps & notifications
- iOs only, Android coming soon
- 20% off of the yearly PRO subscription with code: leonhendrix
- Allows you to set custom schedules to block specific websites, apps and internet access across all your devices
- Use LEON30 to get 30% off all Freedom plans
- Available on iOS, Android, Mac, Windows, and as a Chrome extension
- Prompts you to do an exercise or task (ex. Deep breathing, Rotate phone 3 times, etc.) creating friction for accessing certain apps
- Available on iOS, Android, and as a Chrome extension.
- Blocks YouTube homepage, related videos or side bar suggestions so you can only watch videos you search for
- Pauses distracting websites before they open.
- A Chrome extension that removes newsfeeds on all major social media websites to prevent scrolling
♘ Other Helpful Tips for Resisting Temptation:
- Use an old phone or laptop as a second device to separate work and entertainment.
- Automate your diet by meal-prepping your food or signing up for a meal-prep service.
- Set an alarm to remind you to turn off screens at a specific time.
Accountability is a powerful tool that always makes habits easier, more effective, and more fun to stick to. It will measurably strengthen your system.
♖ Habit Tracker - “Whatever gets measured gets managed.”
- Create a habit tracker for the few key habits that will make every other habit fall into place.
- Get an accountability partner and set up stakes and incentives.
- Check in with them on a regular basis using your habit tracker.
- This is optional but highly effective: Add fines or consequences if a habit is missed (Ex. $100).
♙ Impulse Control
Build your impulse control to stay strong, resilient, and adaptable when you lose access to your blockers or accountability.
♙ Exercise for Building Impulse Control
- Proactively resist temptations as they arise 10-15 times a day.
- Learn more in this video:
Compulsive or addictive behavior usually stems from our desire to escape negative emotions. By facing them, we can prevent compulsive behavior at its root. This is by far the most powerful component of the system as well as the most challenging one.
♕ Meditation & Journaling
- Any form of meditation, self-reflection or journaling will be helpful to check-in emotionally.
- Check out the free Insight Timer app for meditations, breath work, and journaling exercises.
- Check out these journaling exercises I recommend (specifically the “Windshield Wipers” one) to help you reflect.
♕ Internal Family Systems
- Try IFS meditations (Internal Family Systems) to learn about the addictive parts of you that pull you to escape.
- Check out this Tim Ferriss interview with Richard Schwartz to learn more about IFS:
- YouTube: https://youtu.be/ebLMeNiuoEo?t=238
- Spotify: https://open.spotify.com/episode/7fPMm58yB4pjdVkw1NsLzi?si=KrRmBfY-SUKIj5TTgvRg-A
- Richard Schwartz’s book No Bad Parts will help you understand the concept in more detail.
- IFS meditations:
♔ Optional: Online Safety
While you’re creating your system, also check out these resources to add practical safety to your online behavior to prevent getting scammed or hacked.
♔ Aura (sponsor)
- Aura is an all-in-one online security tool that uses AI to protect your identity, personal information, financial information, and so much more.
- Data brokers sell your information to robocallers, spammers. Aura identifies the data brokers targeting you, and manages the complex process to enforce your legal right to protect your data. Aura can do this for you on the 14-day free trial!
- Sign up for a 14-day free trial: https://aura.com/leon
- They will immediately request data brokers to remove your personal information and scan the dark web for your information.