1) Negotiate with yourself about what you're willing to do. 2) Incremental changes are incredibly powerful. Can you manage to study for an hour today? Okay, m

1) Negotiate with yourself about what you're willing to do. 2) Incremental changes are incredibly powerful. Can you manage to study for an hour today? Okay, maybe not - an hour is a long time. Can you do it for 15 minutes? If yes, then do that. And tomorrow aim for 16 minutes. And if you fail, go back to the minimum that you can do and start over. You have 5 junk meals every week - can you have a week with only 4? You probably can and it's a much better way to approach this than trying to eat perfectly clean for a few days and then binging when you have the tiniest slip in your diet. These small incremental changes work because eventually you hit a point where you're getting a positive feedback loop and what used to be difficult becomes easy. And I think that this is more effective than being your own tyrant - trying to act perfectly and feeling like you failed when you don't meet that expectation. Your overall willpower is somewhat limited, but the limits of what you can easily do are fuzzy, so you can use that to your advantage by pushing your limits a teeny-tiny bit each day.