The Willpower Podcast

#105 — The Best Way to Increase Your Willpower Naturally (Why "Sleep More" Doesn't Cut It) | Solo Episode

Track your habits with the Grooves App — https://mygrooves.onelink.me/elix  Join the Grooves Community on Skool — https://www.skool.com/grooves/about What if the single biggest thing holding back your sleep, your energy, and your willpower has nothing to do with your mindset — and everything to do with when you stop eating? In this solo episode of the Willpower Podcast, I break down the very first weekly challenge of the new series — and it's one I picked for a reason. Because it's something I've personally struggled with for years. The challenge is simple. Stop eating 3 hours before bed. That's it. No overhauling your diet. No cutting out carbs. No 5am cold plunges. Just one clear rule that has a way of quietly influencing dozens of other decisions throughout your day. This show is not about motivation. It's not about grit. It's about finding the one concrete action that makes everything else easier — and doing it in a way that actually sticks. This week, we're hitting 5 out of 7 nights. That's the benchmark. That's success. 🔔 Subscribe — every week we add one new habit to the stack. 👍 If this episode landed for you, share it with someone who always eats late. #WillpowerPodcast #LateNightEating #SleepHacks  ----------------------------------- 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!

#104 — 95% of Your Life Is Running on Autopilot and Here Is How to Stop It | Chris Harris

What does it take to rewire your mind and your life from the inside out? This episode stopped me in my tracks. I sat down with Chris Harris, internationally known as The Warrior Maker. Elite military combat trainer. Executive coach. Keynote speaker. Bestselling author of 7 Rivals of Leadership. 25 years teaching close quarters combat to Special Forces units around the world. Then he took that same warrior mindset into corporate America and made it to the top of one of the most competitive high ticket sales industries out there. But the part of his story that hit me hardest had nothing to do with any of that. At 10 years old his mother was arrested and he entered the foster care system. By 12 he chose to live homeless on the streets of Dayton, Ohio rather than stay in homes where he felt unwanted. Let that sink in. Twelve years old. On the streets. By choice. Because it felt safer than the alternative. And what he built from that point forward is nothing short of extraordinary. What Chris teaches now is something I think everyone needs to hear. You are not your circumstances. You are the space between your stimulus and your response. That one idea alone is worth the listen. Chris's latest book The Book of Mindset is also available on Amazon and Audible if you want to go deeper. #MindsetMastery #Leadership #WillpowerPodcast ----------------------------------- 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!

#103 — Why You Read Every Self-Help Book But Never Actually Change | Erin Laverone

Most people who want to change their lives are already consuming the right content. They're reading the books, taking the courses, listening to the podcasts. And still nothing changes.In Episode 103, I sits down with Erin, habit coach and author of "Do the Thing," to get to the bottom of why. Erin has spent nearly 18 years in the coaching space and 7 years running the Habit Coach Professionals, a certification program, and her answer might surprise you.Check out Erin's new book: https://dothething-book.com/It's not a discipline problem. It's not a knowledge problem. It's an application problem. And there's a science-backed fix for it.📚 MENTIONED IN THIS EPISODE:- "Do the Thing" by Erin science-backed process for building real habits- Habit Coach Professionals certification program- Goodreads, Duolingo streak psychology- Alex Hormozi's approach to reading one chapter at a time- The Domino Action concept (smallest first micro-step)💡 KEY TAKEAWAY:Knowledge is step zero. Reading feels like progress but the application of what you learn is the only thing that actually changes your life. Erin breaks down exactly how to bridge that gap using behavioral science.⚠️ This podcast is for informational and educational purposes only. For personalized coaching or mental health support, please consult a qualified professional.#Productivity #HabitCoach #PersonalDevelopment Timestamps:-----------------------------------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_lifestyleIf 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!

#102 — How Chris Ryan Built a Fitness App After Lululemon | Daily Routine, Discipline & Business | Chris Ryan

In this Willpower Podcast Episode, Chris Ryan — former Lululemon Mirror trainer and founder of the Chris Ryan Fitness app — breaks down exactly how he structures his day, balances family life with running a business from home, and what discipline actually means in real life. Chris shares how he went from training high-level executives in New York City to building his own fitness platform after his Lululemon contract ended in 2024. If you're an entrepreneur, a fitness professional, or someone trying to build better daily habits, this one's packed with practical insight. What we cover: - Chris's full daily routine as a fitness entrepreneur - How he transitioned from in-person trainer to online fitness app founder - What "golden hours" are and how to use them to grow your business - Why discipline is the foundation of long-term success - Balancing fatherhood and entrepreneurship while working from home - How student athletes carry a competitive edge into business - Staying authentic on social media without overthinking it - The Chris Ryan Fitness app — what's inside and who it's for 📱 Available on Apple App Store & Google Play  🎙️ Host: William Mulvaney Timestamps: 00:00 — Intro & Episode Teaser 01:00 — Chris Ryan's Daily Routine 04:07 — The Chris Ryan Fitness Ecosystem Explained 05:35 — Leaving Lululemon & Launching His Own App 07:19 — App Features: Workouts, Programs & Nutrition 08:10 — Working From Home With a Family 10:07 — Sink or Swim: Discipline as an Entrepreneur 11:31 — How to Prioritise When Everything Feels Urgent 12:14 — The "Golden Hours" Framework 13:53 — Compartmentalising Time Like a Workout 14:39 — What Student Athletes Bring to Business 17:08 — How Chris Lives Differently From Most People 18:57 — What Discipline Actually Means 20:47 — Cutting Through Fake Success on Social Media 21:50 — What It's Really Like Being a Dad 25:12 — Chris's Biggest Current Struggle: Social Media & Algorithms 26:50 — How to Be More Authentic on Camera 28:38 — Dealing With Internet Trolls 34:43 — What Does Chris's Dream Life Look Like? 36:12 — Life Is a Long Game: You Don't Have to Peak at 25 38:23 — Selling a Business at 28 & Traveling the World 39:35 — Final App Shoutout & Where to Find Chris Ryan ----------------------------------- 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! #Willpower #SelfControl #BetterHabits

#101 — Your To-Do List Is Changing Your Life (And AI Might Be Ruining It)

Feeling overwhelmed with a million things to do? In this solo episode, we break down the simplest — yet most powerful — fix: a good old-fashioned to-do list. But that's just the start. We also get into something darker — how AI tools like ChatGPT and Claude Code are making work insanely fun and stimulating, but might actually be rewiring our brains in ways we're not ready for. Constant dopamine hits, zero friction, six projects at once — sounds great, right? But at what cost? This episode is real, raw, and honestly more of a note to self than anything else. Tune in if you've been feeling scattered, overstimulated, or just want to live and work a little better. 0:00 - Intro & Podcast Update  0:46 - Dealing With Overwhelm  1:32 - The Utility Bill Example  2:49 - Why Small Tasks Feel So Big 3:08 - The Simple Fix: To-Do Lists  4:12 - How a To-Do List Changes Your Mindset  5:57 - Tips to Make Your To-Do List Better  6:51 - Add Easy Wins to Build Momentum  7:01 - Start With Things Already Done  8:04 - Paper vs Phone for To-Do Lists  9:42 - Why "Doable" is the Key to Motivation  11:05 - Working With AI  12:06 - The Problem With AI Overstimulation  13:40 - Are We Becoming Gods of Creation?  15:13 - The Harm of a Full AI Workflow  16:03 - Sitting With Zero Ideas (The Lost Skill)  17:25 - This is Not Doom & Gloom  18:42 - Schedule Time WITHOUT AI  19:25- How AI Affects the Rest of Your Life  20:58 - Hydration Reminder & Outro 🔔 Subscribe for weekly episodes on willpower, good living, and actually getting your life together. ----------------------------------- 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! #Willpower #SelfControl #BetterHabits