The Minimalist Minute

Welcome to the weekly dose of brain juice that helps you build better habits, get fit and live longer. If you were sent this email, come and join us here.

In today’s instalment:

• Willpower is a trap—here’s what actually works

• Your fitness might be more mental than physical

#habits

Let’s be honest. Willpower is flaky.

Some days you’ve got it. Some days you don’t. And most days? It disappears faster than your motivation on a Monday morning.

That’s because willpower is like a phone battery—it drains fast, especially when you’re tired, stressed or overwhelmed.

So instead of relying on it, build systems that don’t need it.

Here’s what works better:

• Environment design – If it’s easy to access, you’ll do it. If it’s hidden, you won’t. This applies to workouts, food, and bad habits.

• Forcing functions – Set up situations where failure is awkward or impossible. E.g. train with a friend, pre-commit to something public, automate your choices.

• Default actions – Shrink your habits down to their simplest form so it’s easier to show up than skip. If you're busy, try the 5 Minute Busy Person Workout Plan.

Want habits that last? Rely less on willpower. Rely more on design.

#longevity

Did you know? Your mindset around exercise might impact your results more than the workout itself.

One study from Stanford found that people who believed they were less active than others had a higher mortality risk—even when their actual activity levels were the same or higher.

In short: what you think matters.

This is a reminder that how you frame your progress (and your self-talk) can directly influence your outcomes. You might be doing better than you think.

#quote

I hope you enjoyed this week’s instalment of the Minimalist Minute.

Got anything you want to know? Hit reply to this email and I’ll include it in the next edition!

Stay frosty,
Brett