Hi folks, I'm Bob Schrupp physical therapist,
Brad Heineck physical therapist.
Together we are the most famous physical therapists on the internet
In our opinion of course, Bob
Look at that baby staring at us. Kinda creepy. Yeah why.
According to science these are the seven keys to improve willpower, which can help you lose weight and also help you
increase your motivation to exercise, sure. This is one of those things scientists looked at quite a bit if you're
you know, oh yeah it's been studied a lot by psychologists
In fact, I want to talk about a study in just a second
But before I do that, welcome to our channel. If you haven't already, please take the time to subscribe to us
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we got psychological issues right? Well Bob, like I said, from the neck up we're loaded
or unloaded. So there's a famous study that was done in the 60s by Walter Mitchell
He took four-year-olds and
he wanted to test their willpower to some extent
So he said I'm gonna give you a choice either you get a marshmallow now or you can get two in 15 minutes.
So what was interesting after that, they tracked the person
the four-year-olds after that to see what kind of life they basically had. So there was one group that took it right away
and the other group that could wait. That's right
So the group that could wait actually had increased academic success, better health, less divorce
I mean that whole ability to delay gratification
is a really important thing it turns out, so and it's funny
I don't want to mention it with my family
But I've got eight sisters and there was like one as a kid that could not delay it, gratification
Your parents did the marshmallow test? No, I didn't do it, but I could tell, I just knew
just from that's how she was she'd get money and she'd spend it. Yeah, and it ended up being a problem as an adult. Yeah
Sure, she gets into debt and stuff like that
So that's why I know you you think you would take the marshmallow right away
I don't think you would. Well because if you wait, you get two of them. That would make me think. Yeah, exactly
especially only 15 minutes. So these are the seven Brad
Let's start going through them. These are again
a lot of them based on scientific studies. First off, a lot of studies have shown that willpower is limited
I mean you don't have an unlimited amount of it. So it's like a gas tank you're using up the gas
So you want to keep that in mind
So for example, let's say it's the start of the year and you're making a pledge that you want to lose weight. Stop smoking
Maybe start exercising. Yeah, good one, three big ones there
Don't try all three at once. I mean, you don't have that much, you know, bandwith
Yeah, I mean there's a few people who may be able to do that
But generally yeah, generally those are the people that are already doing it because they got good willpower. You look and
it's a recipe for disaster. Yeah
So focus on one thing spend all your energy
on trying to improve that thing and then you know
once you kind of got that well in hand then go on to something
So, all right second one is that sleep will replenish your gas tank, basically, so
You want to make sure you're getting enough sleep because I think everybody knows this, right?
I mean as you start getting tired your willpower goes down. Right sure
That's why a lot of people like to exercise in the morning. Yep, because by the time you get home at night, you're already tired and you've had a bad day
I don't need to do that. I'm tired ya know. I had to do videos with Bob today. Yeah
Why? Yeah why you?
So get plenty of sleep. I'm a napper too. I take naps
Oh, I think that's a wonderful idea. So I get home and I kind of get my second burst then, sure
Yeah. All right number three they have found that willpower is contagious
So that's where you they talk about having workout buddies and stuff like that
You know the day you don't feel like working out your friend's going, no we're working out
Yeah, so get yourself some good positive people around you. That's really true isn't it Brad
You want to surround yourself with people that are
living the kind of life that you want to live, right
I mean if if you're living around a naysayer you're going to become a naysayer.
That's the whole idea of Weight Watchers you go with people and you get that energy, that vibes come from the other people
Yeah, we talked about when I was in cross country you run in packs in cross country because when you get tired
Someone else is feeling good, right, the way running works is you never really feel that good but these
periods of time sometimes you feel a little bit better and you drag the pack then, so it works out really good
One of those win-win situations. Yeah
Number four simple, you know, remove temptation and that's when people talk about when you're trying to do a diet
the struggle is at the store, isn't it? I mean you you don't want to buy stuff and bring it home.
Once it's home man, it's going down
So we are gonna talk about a tool here too if any of you guys are a fan of Shark Tank
This was on Shark Tank. So this is called Kitchen Safe and
I believe there's two sizes, there's one that's about this height and
there's this one that's the full height here. Can you see that pretty good on the camera? Yeah, and they're all the same circumfrence
Or width, yeah circumfrence is circle. All right, we're talking like, you know the size, they're the same size this way.
And so but how this works is
It's got a little timer on here. I'm going to see if we can show this or not.
Yeah, this is really a cool device. Well, actually, let me first back this up here Brad cuz you
I was playing with it. Yeah, you were and you put it all the way up to three hours
Well, you know, that was my goal was three hours for what I was thinking about
Okay, I'm gonna put it at one minute, people are really interested. So what you do is you push on this knob and
You hold it down and you spin it and right now there's one minute on there
I'm gonna put two minutes on there
So what do you do with one minute or two minutes or two hours or whatever you set it for?
So now, I'll talk about that in just second. So now the timer is going down and now
these little slots come out and that, you know, if it was on there it would be locked in place
I don't think those are slots
They go into the slots, the little fingers, the tabs.
Tabs go out. So what happens is you want to set this at a time where your willpower is really good
And like for me at night is probably when my willpower is the least, I don't, we gotta tell them what we're doing here
I think they're--oh, you're gonna put food in there! Yeah
So you got the M&Ms that Bob and I are really fond of.
Bob more so than I and you open these up and you have some and you say I've gotta save the rest for tomorrow
If it's at my house, they're gone. They're gone by before I go to bed. Yeah
And same with chips.
You know anything that you know, I guess you could probably put a I don't could you put a bottle of wine in there?
Yeah, we could certainly put a few beers in there
Yeah, so drop them in there put this in place, set the timer for like I said
You could set it for 12 hours. You can set it up to 10 days
Okay, so and you lock it and then it you know, when it comes off
You can have your treat if it's on the weekend or whenever you want, and there's no way to bypass it. No bypass
Someone said oh you can push on these tabs. You can't push on these tabs. Sure.
Well, you could take a sledgehammer to break it. Yeah
Yeah, you could there's that way so just one funny story, you know
you read through the questions on the reviews and someone said what happens if my son puts a cat in there and
so the responses are maybe you should go get a psychological evaluation of your son
so people said you can drill holes in there. So you could feed it, yeah so you could feed it
The other thing is someone took this and they would set it up like this
So that when the timer goes off it would fall off like this and they could use it to feed their cat
Yeah, that's a really good idea. They do have those though. Oh, self feeders? Yeah.
Yeah, but this would be 2 in 1, 2 birds with 1 stone
2 cats with 1 stone. Alright, we're moving on so you're gonna remove temptation and that's one way to do it
It just went in. Two minutes. Yeah there it fell off. Thanks Bob.
All right number 5
you want to decrease the stress in your life, the more stress you have
the less willpower you have, right, and one thing to reduce stress
you've got to decrease the amount of commitments you have in life. Sure. You've gotta learn to say no Brad. Right exactly Bob.
Compartmentalizing your life, right. Yeah, there's been books written on that. Yeah.
All right number 6 reward yourself later use this technique and this is what I use with M&Ms
I don't eat sweets all week. I have no problem bypassing the donuts
But I'm like, I better get my M&Ms on the weekend though because I'm giving this up for a reason, right.
Yeah, and there's nothing wrong, you know moderation is the key. Right right exactly and number seven
You want to expend your willpower on the most important stuff.
So a lot of times, you know in the morning
I have the most that's when I exercise because I think that's probably one of most important things for me to do. Yep
Get it out of the way.
If something else is more important for you to do in the mornings, you know
use that time if you have to want to get your best work done. Yep. So did this help you Brad? Oh, yeah
Really I mean, these are nice, you know
I don't think there's anything new except for this for most people but to get those reminders and yeah
Exactly of how to kind of run your life because we like to tell you how to run your life. Yeah.
All right. Thanks for watching