Chapter 12 Flashcards

1
Q

What is the best predictor of a leader’s success?

Self-control

Integrity

Willpower

Self-discipline

A

Integrity

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2
Q

What is a foundational strength?

Self-control

Integrity

Willpower

Self-awareness

A

Self-control

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3
Q

What is key to well-being in life?

Self-control

Integrity

Willpower

Self-awareness

A

Self-control

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4
Q

How much energy does the brain consume?

less than 2%

more than 18%

more than 20%

more than 30%

A

more than 20%

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5
Q

What is our self-discipline dependent on?

Self-control

Integrity

Willpower

Self-awareness

A

Willpower

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6
Q

How do you master self-control?

Keep your willpower high in energy

Conserve your willpower

Save your willpower for the tougher and more demanding decisions

All of the above

A

All of the above

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7
Q

What do we use willpower to exercise self-control of?

Thoughts

Emotions

Impulses and performance

All of the above

A

All of the above

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8
Q

Which (from above) is especially difficult to control?

Thoughts

Emotions

Impulses and performance

All of the above

A

Emotions

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9
Q

How can we affect emotional control?

What we think about or how we behave

By altering our mood

By avoiding impulses

All of the above

A

What we think about or how we behave

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10
Q

What leaves us more prone to serious decision fatigue?

By attempting to alter our mood

By avoiding impulses

By pursuing more than one thing at a time

By forcing ourselves to be happy

A

By pursuing more than one thing at a time

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11
Q
Where does our willpower reside?
Cerebellum
Hypothalamus
Anterior cingulate cortex
Subconscious
A

Anterior cingulate cortex

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12
Q

What does our brain need energy to pursue?

Self-control

Integrity

Willpower

Self-discipline

A

Self-discipline

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13
Q

What are neurotransmitters?

Fuel for our brain

Chemicals that our brain cells use to send signals

Energy located in our anterior cingulate cortex

Glucose

A

Chemicals that our brain cells use to send signals

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14
Q
What calls out for sweets when we have more demand for self-control?
Self-control
Integrity
Willpower
Self-awareness
A

Willpower

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15
Q
What should you do when you’re physically or mentally stressed?
Decrease your glucose
Get more rest
Eat healthy
Keep your glucose up
A

Keep your glucose up

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16
Q

Why are sugar spikes dangerous?

It’s promptly followed by a crash

It can turn the most disciplined person into an indecisive blob

It creates ill-tempered coworkers

All of the above

A

It’s promptly followed by a crash

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17
Q

What should you do to maintain steady self-control?

Eat more vegetables and foods with glycemic index

Get 6 to 8 hours of rest each night

Consume more caffeine

All of the above

A

Eat more vegetables and foods with glycemic index

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18
Q

Why should you save your glucose for your immune system?

So you won’t crash once your healthy

It automatically extracts what it needs to defeat the microbe, leaving what’s left for brainpower

If you have too much glucose, you’re susceptible to diabetes

To maintain steady self-control

A

It automatically extracts what it needs to defeat the microbe, leaving what’s left for brainpower

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19
Q

What occurs when sleep deprivation impairs the processing of glucose?

You become physically stressed

You become mentally stressed

It produces immediate negative consequences for self-control

All of the above

A

It produces immediate negative consequences for self-control

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20
Q

What do many police managers, who have poor glucose intake, do with raw willpower?

Function with little sleep

Have no action plan

Fight decision fatigue

All of the above

A

All of the above

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21
Q
What is decision fatigue the dangerous downside of when making decisions?
Lack of sleep
Not enough glucose
Insufficient cerebral energy
Too many activities at once
A

Insufficient cerebral energy

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22
Q

What is the link between decision making and willpower?

Decision making depletes your willpower, and once your willpower is depleted, you’re less able to make correct decisions

When you’re physically and mentally tired, it affects your willpower which in turn affects your decision making

When you’re willpower is depleted, you suffer from decision fatigue

All of the above

A

Decision making depletes your willpower, and once your willpower is depleted, you’re less able to make correct decisions

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23
Q

When is the reluctance to forfeit options become more pronounced?

When your glucose is too low

When your willpower is too low

When you have a lack of sleep

When you are malnourished

A

When your willpower is too low

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24
Q

When do leaders look for ways to postpone or evade decisions?

When your glucose is too low

When your willpower is depleted

When you have a lack of sleep

When you are malnourished

A

When your willpower is depleted

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25
Q

What can cause “cognitive miser”?

When your glucose is too low

When your willpower is too low

When you have a lack of sleep

When you are malnourished

A

When your willpower is too low

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26
Q

What does it mean to avoid compromises?

Your cutting your options

Your forfeiting options

“Cognitive miser”

You have low willpower

A

“Cognitive miser”

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27
Q
What does a tired leader seek?
Quickest option
Most available option
Easiest option
All of the above
A

All of the above

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28
Q
What is another term for self-control?
Self-regulation
Self-discipline 
Willpower
Self-awareness
A

Self-regulation

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29
Q

When is having goals frustrating and a wasteful energy drain?

Having too many goals

Having conflicting goals

When there is no purpose to the goals

Both a and b

A

Both a and b

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30
Q
What happens if you have too many goals?
You worry a lot
You get less done
You generate negative emotions
All of the above
A

All of the above

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31
Q

What is the main thing about short-term and long-term goals?

You need self-control to accomplish them

They show a clear connection between the goals and the actions needed to achieve them

They both use your subconscious mind to make a plan

All of the above

A

They show a clear connection between the goals and the actions needed to achieve them

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32
Q
How should the action required to attain a goal be expressed?
In specific terms
In a To-Do list
In generalities
With individual imagination
A

In generalities

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33
Q
What part of the mind makes a plan-like time, place, and opportunity?
Conscious
Subconscious
Neurotransmitters
Self-discipline
A

Conscious

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34
Q
What allows our brain to relax and preserve energy?
Making a To-Do list
Making a To-Don’t list
Making a plan
Plenty of rest
A

Making a plan

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35
Q
What is the first step in self-control?
Monitoring our behavior
Making a list
Cutting your options
Setting a goal
A

Setting a goal

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36
Q

Why did self-awareness evolve?

We are more prone to adopt traits that improve survival and reproduction

We are more prone to adopt traits that make us feel good

It assures self-regulation

It’s a process by whereby we compare ourselves to standards- self-regulating standards

A

It assures self-regulation

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37
Q

What does self-awareness involve?

Comparing ourselves to our ideas of what we might, or should, or could be

Self-regulation

Monitoring our behavior by developing strategies, tactics, and technology

Self-control

A

Comparing ourselves to our ideas of what we might, or should, or could be

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38
Q
In which step do we develop strategies, tactics, and technology to make us more self-aware?
Monitoring our behavior
Making a list
Cutting your options
Setting a goal
A

Monitoring our behavior

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39
Q

What is required to monitor and then change our personal or job-related behavior to meet those self-imposed standards?

Willpower
Self-awareness
Self-discipline
Self-regulation

A

Willpower

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40
Q
What is useless without willpower?
Integrity
Self-awareness
Self-discipline
Self-regulation
A

Self-awareness

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41
Q
How much of our self-awareness is made up from our DNA?
10%
20%
40%
50%
A

DNA - 50%

“Circumstances - 10%
Our choices - 40%”

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42
Q

What cannot exist without self-awareness?

Self-regulation

Our goals

Monitoring our goals

All of the above

A

All of the above

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43
Q
What are you looking for if you look at how far you’ve come?
Movement
Ambition
Contentment
Well-being
A

Contentment

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44
Q

What do you want if you focus on the path ahead of you?

Movement
Ambition
Contentment
Both a and b

A

Both a and b

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45
Q
What is the fourth strength of a strength-based leader?
Movement
Ambition
Contentment
Well-being
A

Well-being

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46
Q

What must we include when we monitor and measure our progress in achieving our goals?

Use of our time

State of our emotions

How we’re dealing with the demands made on us to change or not change

All of the above

A

All of the above

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47
Q

How do you strengthen the “will” in your willpower?

“Why” versus “how” and social support

“Why” versus “how” and emotional support

By asking “why” and having social support

Self-quantification and framework

A

“Why” versus “how” and social support

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48
Q
Which questions push the mind up to higher levels of thinking and focus on the future?
Why
How
When
Where
A

Why

49
Q
What adds muscle to willpower?
Why
How
When
Where
A

Why

50
Q
Which questions are narrow and concrete, which weaken willpower?
Why
How
When
Where
A

How

51
Q
Research shows being what is stressful?
Overworked
Overly social
Alone
Tired
A

Alone

52
Q

What is the concern in social support?

Who is in the group

The purpose of the group

How many people are in the group

All of the above

A

The purpose of the group

53
Q

Why do people form habits?

Our brain relaxes

Our brain diverts focus to other tasks

Our brain stops fully participating in decision making

Our brain is constantly looking for ways to save on willpower

A

Our brain is constantly looking for ways to save on willpower

54
Q

What have scientific studies informed us?

Habits never really disappear

Our brain can’t tell the difference between the bad habits and the good ones

Unless you find new routines, the old pattern will unfold automatically

All of the above

A

All of the above

55
Q

What is encoded into the structure of our brain?

Habits never really disappear

Bad habits don’t disappear

We can control habits

The three components of a habit

A

Habits never really disappear

56
Q

What are the components of a habit?

Chunking, cue, and reward

Cue, reward, and chunking

Cue, routine, and reward

Routine, chunking, and reward

A

Cue, routine, and reward

57
Q
What is the process of our brain which converts a sequence of actions into an automatic routine?
Reward
Recognition
Chunking
Neurotransmitters
A

Chunking

58
Q
What is a trigger that tells the brain to display a specific habit?
Cue
Recognition
Routine
Reward
A

Cue

59
Q
What can be a cue?
A time of a day
Ice cream
Encountering certain people
All of the above
A

All of the above

60
Q
Habits are \_\_\_\_\_\_.
Pervasive
Powerful
Delicate
All of the above
A

All of the above

61
Q
What shapes our lives far more than we realize?
Routines
Habits
Cues
Rewards
A

Habits

62
Q

How are we able to change a routine?

By recognizing triggers

By making a plan

By learning to identify the cues and rewards

All of the above

A

By learning to identify the cues and rewards

63
Q
In respect to Aristotle’s admonition, what is leadership?
A habit
An act
A routine
Self-discipline
A

A habit

64
Q

Why are habits so powerful?

Because of the triggers

They are controlled by our subconscious

They create neurological cravings

Whether positive or negative, we want the reward

A

They create neurological cravings

65
Q

What must the cue trigger?

A craving for the reward to come

A routine

Both a and b

Our subconscious mind to react

A

Both a and b

66
Q

How can habits be changed?

By recognizing the reward

Understanding how they function and deciding to change them

Recognizing the trigger and changing the reward

Following a new pattern

A

Understanding how they function and deciding to change them

67
Q

What does a police manager need to reshape almost any habit?

Time and effort

Identify the routine and experiment with rewards

Isolate the cue

All of the above

A

All of the above

68
Q

What is included in the framework for changing a habit?

Identify the routine

Experiment with rewards

Isolate the cue

All of the above

A

All of the above

69
Q

What do you need to do to understand your own habits?

Identify the components of your loop

Time and effort

Begin with the involved routine

Look for ways to make a new routine

A

Identify the components of your loop

70
Q
Why are rewards so powerful?
They create neurological cravings
They drive our behavior
They satisfy our cravings
All of the above
A

They satisfy our cravings

71
Q
What is the trick in determining the reward?
Look for the trigger
First determine the cue
Look for patterns
Make a list
A

Look for patterns

72
Q

Why is it important to write down three things, even if they are meaningless words?

Forces a momentary awareness of what you are thinking or feeling

Writing down a few words helps in later recalling what you were thinking at that moment

Your scribbled words will trigger a wave of recollection

All of the above

A

All of the above

73
Q

What is essential in redesigning the habit?

Writing down a few words

Isolate what you are actually craving

Determining the reward

Replacing it with a new habit

A

Isolate what you are actually craving

74
Q

What is left after you’ve connected the routine to the reward?

Replacing it with a new routine

Using your willpower and self-control to make changes

Identifying the cue

Explore different rewards

A

Identifying the cue

75
Q

What must we identify in order to identify the cue amid the noise?

Categories of behavior ahead of time in order to see patterns

What you are actually craving

The importance of the reward

All of the above

A

Categories of behavior ahead of time in order to see patterns

76
Q

Why is it so hard to identify the cues that trigger our habits?

We’re often unaware of the cravings that drive our behavior

There’s too much information bombarding us as our behaviors unfold

They are hard to spot when we are under their influence

All of the above

A

There’s too much information bombarding us as our behaviors unfold

77
Q

What are the five categories of habitual cues?

Location, time, why, how, and other people

Location, time, emotional state, other people, and immediately
preceding action

Time, effort, emotional state, other people, and immediately preceding action

Why, how, social support, location, and time

A

Location, time, emotional state, other people, and immediately
preceding action

78
Q
When do you usually discover the cue that triggers your unwanted habit?
First attempt
Third attempt
Fifth attempt
Undetermined attempts
A

Third attempt

79
Q

When can you begin to shift the behavior?

Identify the reward driving the behavior

Identify the routine

Identify the cue triggering the behavior

All of the above

A

All of the above

80
Q

Changing to a better routine by planning for a cue and choosing a behavior that delivers the reward you are craving requires what?

Willpower
Self-discipline
Another routine
A plan

A

A plan

81
Q
A habit is a formula our brain automatically follows.  What is that formula?
Cue, routine, and reward
Trigger, cue, and reward
Trigger, cue, routine, and reward
Cue, routine, reward, and plan
A

Cue, routine, and reward

82
Q

What are implementation intentions?

Intentions on changing your habits

A way to focus your energy on your habits

A plan to begin making choices again

An idea of how you will change your habits

A

A plan to begin making choices again

83
Q

What is profound dissatisfaction?

When you realize you are unhappy

In order to change your values, you have to get really angry at yourself

When you realize what is making you unhappy

The realization that your reward is not what makes you happy

A

In order to change your values, you have to get really angry at yourself

84
Q

If you want to harness the habits of a strengths-based leader, you are most likely to accomplish this by following what steps?

Applying willpower to your self-awareness and having profound dissatisfaction

Recognizing the cue, changing the routine, and having a new reward

Forming positive rewards for your habits

Applying willpower to your self-discipline and having self-awareness to change your behaviors

A

Applying willpower to your self-awareness and having profound dissatisfaction

85
Q

When do you gain power over a habit?

Once you diagnose the cue and the routine

Once you diagnose the reward

Once you understand how a habit operates

All of the above

A

All of the above

86
Q

How does a strengths-based leader protect and project self-control?

By using self-discipline and willpower

By balancing willpower and habits

By balancing willpower and self-discipline

By using willpower and habits

A

By balancing willpower and habits

87
Q
How do you lose your leadership?
By losing your willpower
By losing your self-discipline
By losing your self-awareness
By Losing you self-control
A

By Losing you self-control

88
Q

How do you modify a habit?

Decide to change it

Know you have control and be self-conscious enough to use it

Consciously accept the hard work of identifying the cues and rewards that drive the habit’s routine and find alternatives

All of the above

A

All of the above

89
Q

How do you start each day with your willpower replenished?

By keeping our glucose levels up

By being physically active at least 20 minutes a day

By sleeping seven hours or more and a healthy meal

All of the above

A

By sleeping seven hours or more and a healthy meal

90
Q
What blocks the needed restocking of will power?
Rotating hours
Long shift schedules
Decision fatigue
All of the above
A

All of the above

91
Q

What weakens your self-control?

Not sleeping enough

After making some tough decisions

The exertion of the struggle

All of the above

A

All of the above

92
Q

What does withdrawing do?

Restores the willpower you’ve already expended

Protects you from expending anymore energy

Helps you to make satisfying decision

Prevents decision fatigue

A

Protects you from expending anymore energy

93
Q

How do you accomplish knowing yourself and knowing your limits?

Using your willpower

Watching for signs

Balancing your willpower and self-control

All of the above

A

Watching for signs

94
Q

What are the most satisfying decisions?

The ones that seem tough to you

The ones that seem easy

The ones you delegate

Any positive decision is satisfying

A

The ones that seem tough to you

95
Q

When should you not make tough and binding decisions?

When you are stressed

When you have multiple decisions to make

When your energy is down

When your willpower is restored

A

When your energy is down

96
Q

When are you less prone to make mistakes with your emotional intelligence?

If you articulate your reasons for your decision and quietly consider whether they make sense

When your willpower is restored

When you are tired

When you make an on the spot decision

A

If you articulate your reasons for your decision and quietly consider whether they make sense

97
Q

What should you do when you pick your fights?

Determine if the issue is vital

Scan beyond the challenge

Visualize your values

All of the above

A

All of the above

98
Q

How should effective life planning budget your willpower?

Don’t give drudgery more than its absolute minimum share

Don’t sweat the small stuff

Back off on other unimportant demands

All of the above

A

All of the above

99
Q

What is a diary of things you don’t have to fret about after you write them down?

A To-Do list
A To-Don’t list
A plan
All of the above

A

A To-Don’t list

100
Q

What occurs when you attempt to ignore unfinished tasks?

Your brain forgets about the task

Your conscious mind will be satisfied

Your unconscious mind continues to worry about them

Your conscious mind makes a plan to finish the task

A

Your unconscious mind continues to worry about them

101
Q

When will your unconscious be satisfied?

Once you make a list

Once you make a plan

When you complete the task on the To-Do list

After the entire list is complete

A

Once you make a list

102
Q

What makes a To-Do list better?

When your unconscious relaxes

When it replenishes your willpower

Adding a brief action plan to each item on the list

Marking off the completed tasks on the list

A

Adding a brief action plan to each item on the list

103
Q

What does creating a plan provide?

Sets us up for failure

Sense of direction

Commitment to your willpower

All of the above

A

All of the above

104
Q

What is the best way to evade the planning non-solution trap?

Making a list
Prioritizing your goals
By procrastinating
By casting all important goals

A

Prioritizing your goals

105
Q
What is needed to boost your willpower in order of importance?
Sleep, food, and order
Food, sleep, and order
Order, sleep, and food
Sleep, order, and food
A

Sleep, food, and order

106
Q

What is the Nothing Alternative?

Commitment of some willpower to get the routine started

Precommitment

Simple tool against procrastination

When you don’t accomplish your list

A

Simple tool against procrastination

107
Q

How does the Nothing Alternative work?

By giving you a guide to follow

You set up a rule and every time you follow that rule, the routine converts into a habit

You begin by committing, and then you change your routine

By conserving your willpower

A

You set up a rule and every time you follow that rule, the routine converts into a habit

108
Q

When should you reward yourself?

When you complete your To-Do list

When you complete your To-Don’t list

When you change a routine

When you meet a goal

A

When you meet a goal

109
Q
What comes with free will?
Willpower
Habits
Self-control
All of the above
A

All of the above

110
Q

What are we without self-control?

Unpredictable humanoids clearly incapable of manifesting leadership

Desensitized robots

Misguided and unpredictable

Destined to fail

A

Unpredictable humanoids clearly incapable of manifesting leadership

111
Q
What variables does our self-control depend on?
Free will and self-awareness
Willpower and free will
Willpower and positive habits
Free will and positive habits
A

Willpower and positive habits

112
Q

What is the answer to willpower depletion?

Getting plenty of fluids

Taking naps when needed to replenish your energy levels

Shore it up with solid, reliable habits

Avoid making decisions

A

Shore it up with solid, reliable habits

113
Q

When do you have the freedom and the responsibility to forge habits as guardians of your willpower?

Once you recognize the habits

Once you realize that all habits can change

Once you realize the loop

All of the above

A

Once you realize that all habits can change

114
Q

What are those like who possess a lot of self-control?

More likely to mentor others

More likely to do volunteer work

More altruistic

All of the above

A

All of the above

115
Q
What leads to outer kindness?
Self-awareness
Inner discipline
Self-discipline
Willpower
A

Inner discipline

116
Q
What virtue can make each of us a strengths-based leader?
Self-awareness
Inner discipline
Self-discipline
Willpower
A

Willpower

117
Q

What are the five lessons and strategies for putting glucose to work for you?

A

First - keep your glucose up, especially when you’re physically or mentally stressed.
Second - sugar spikes are dangerous because a spike is promptly followed by a crash that leaves us feeling more depleted.
Third - to maintain steady self-control, you’re better off eating foods with a low glycemic index(most vegetables, nuts, raw fruits, cheese, fish, and other “good” fats.)
Fourth - when you’re sick, save your glucose for your immune system because it automatically extracts what it needs to defeat the microbe, leaving what’s left for brainpower.
Fifth - sleep deprivation impairs the processing of glucose, which produces immediately negative consequences for self-control.

118
Q

What are the four steps in a habit?

A

Step one - set a goal
Step two - monitoring behavior
Step three - framework
Step four - self-control: have a plan

119
Q

What is the process for record and reward?

A
  1. spot one of your limits
  2. detect a notable signpost
  3. don’t engage in a senseless battle of wits
  4. check off a to-do item on your list
  5. accomplish a goal in your plan
  6. remember one or more of the basics
  7. precommit to develop a habit