Write down your attempts to control your impulses, including both successful and unsuccessful attempts at increased willpower. Be sure to include details that may help you evaluate the situation later. For example, you might write, "I ate five cookies at an office party today. I skipped lunch to work, so I was quite hungry. There were many other people there, and Sally made the cookies and kept encouraging me to have another. Another example is, "I went to the mall today with my husband to buy new jeans for our son, and I resisted buying a dress that I saw, even though it was on sale. I came out with exactly what I went in for and nothing additional." In addition to detailing situations in which you resisted or gave in to impulsive behavior, comment on things that were going through your mind. You may want to include your emotional state, who you were with, and where you were. Once you have established several journal entries, you should begin to read over your entries and try to find patterns in your behavior. Some questions to ask yourself include: Do I make better decisions when I am alone or around other people? Are there certain people who "trigger" my impulsive behavior? Do your emotions (depression, anger, happiness, etc.) influence your impulsive behaviors? Is there a time of day that you find it more difficult to have impulse control (such as late at night?) This may sound silly, but some people respond better to a more concrete visual representation of their progress. If you have something that you can look at to show you how far you have come and how far you have left to go, it can help you stay motivated. For example, if you are trying to lose 40 pounds, you could put a quarter in a jar every time you lose a pound. Seeing the level of the quarters grow as you lose weight can give you a concrete idea of how much progress you've made. If you are trying to save money, you might draw a picture that looks like a thermometer and color in the level of money you've saved; when you get to the top, you have reached your goal. (This is commonly used for fundraisers to show fundraising progress.) By using your journal or just thinking about your success or setbacks with impulse control, find what works best for you. You may find that giving yourself weekly rewards helps; you may need to have a visual to focus on; you may find that giving each day a written rating of your willpower scale helps. You might find that being alone is a trigger for your impulsive behavior, or that by going to a certain place or being with a certain person can act as a trigger. Tailor your approach to increasing your willpower to your specific needs and situation.
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One-sentence summary -- Keep a willpower journal. Comment on factors that influenced your decision-making. Look for patterns in your behavior. Consider making a visual representation of your progress. Find what works for you.

Unnecessary emotional meltdowns are unhealthy for you and toxic for everyone around you. No one likes to be put in upsetting situations or treated badly by a spoiled person. Throwing a tantrum could just end up creating resentment and awkwardness, and you won't even get the results you're after. Reacting poorly when you don't get what you want usually makes other people unwilling to help you. Expecting instant gratification is unrealistic! Instead of expecting your requests to be fulfilled immediately, work on being patient with other people. Patience could be the key to getting exactly what you want, and you won't even have to act spoiled or hurt the other person in the process. For example, your parents may fully intend to get you a new car, but they can't do it until the end of the year. Instead of demanding the car immediately, give your parents some time to get everything in order. It's easy to forget that the world doesn't revolve around you, especially if you're caught up in the moment or feeling emotional about something. Instead of expecting others to drop everything and pay attention to you, consider what they might be dealing with in their own lives. For example, you expect your mom to pick you up from school every day without fail, but she might have an important doctor's appointment or something else she needs to do. You could offer to take the bus that day, or at least be okay with it if she asks you to. Be respectful and say "thank you" when you get what you want. Other people will appreciate your gratefulness, and they'll also be more inclined to help you in the future if they know you won't take them for granted. For example, if your parents get you the new car you've been wanting, you could say, "I love it! Thank you so much, I can't wait to show my friends!"
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One-sentence summary -- Control your emotions when things don't go your way. Be patient when you ask for things. Be considerate instead of making it all about you. Say "thank you" and don't take others for granted.

Sit-ups, push-ups, and other moves can help you tone your body. However, exercise is a life-giving activity that should not be done just for the results. Do it for how it makes you feel. Of course, the feel-good chemicals (known as endorphins) produced during exercise will improve your mood. Regular physical activity also enhances your physical and mental well-being, allows you to challenge yourself, and build self-confidence. How could you possibly dislike your body after it has pulled you through an hour of power yoga or an invigorating mountain hike? Choose several activities that you enjoy and do them often. Exercising alone delivers terrific benefits, but loving your exercise time enables you to feel productive and happy while you're doing it. Having good posture can work wonders on your body confidence. Posture doesn't just change the way others perceive you, it also affects the way you perceive yourself. One study shows that subjects were more likely to believe positive thoughts they wrote down about their qualification for a job when they sat up straighter. When they slumped, they were less likely to believe these positive thoughts. . Just as posture can affect you when you're sitting, it can also affect you while standing and walking. If you feel bad about your body, it may show in the way you carry yourself. Demonstrate confidence by walking with your shoulders back and your chin tilted upward. Doing this will help you to feel better about yourself. Psychologist Amy Cuddy describes 'power poses' that you can use to increase confidence. These positions include standing in a wide stance with your hands gaped at your sides. The "Wonder Woman" pose is characterized by placing your hands on your hips with your chest poked out. Taking on such a pose increases your own self-perception of being capable and in charge. Take dance classes or just groove around your living room. Dancing makes you exercise without realizing it. It tones your muscles, improves stamina, posture and coordination. It also improves mood and can help you fight depression and anxiety. Dancing may also connect you with others who share the same passion, thereby, enhancing your social health, too.
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One-sentence summary --
Exercise regularly. Sit up. Walk with your head held high Dance.