1.cram VERB to push or force sb/sth into a small space; to move into a small space with the result that it is full 把…塞進；擠滿；塞滿.
cram(for sth) to learn a lot of things in a short time, in preparation for an exam （为应考）临时死记硬背
仿I bought a large basket and crammed it full of snacks.
原. Students cram their heads with facts and formulas, pull all-nighters,(开夜车) and push themselves to study hard enough to make up for ten weeks of dorm parties and Frisbee golf.
be prone to sth 易于，倾向于
emotional outburst情绪的爆发
regime 管理体制
2.deteriorate VERB to become worse 變壞；惡化；退化
仿Many kind of disease will easily outbreak and deteriorate at this time.
原 Researchers have found that self-control is highest in the morning and steadily deteriorates over the course of the day.
3.innate ADJ
(of a quality, feeling, etc. 品質、感情等 )
that you have when you are born 天生的；先天的；與生俱來的
仿. An innate talent for singing.
原It’s nice to know that not every willpower failure reveals our innate inadequacies.
4.hoard NOUN
hoard(of sth)
a collection of money, food, valuable objects, etc, especially one that sb keeps in a secret place so that other people will not find or steal it （錢、食物、貴重物品等的）貯存，聚藏；（尤指）秘藏
VERB hoard(sth)
to collect and keep large amounts of food, money, etc, especially secretly 貯藏；囤積；（尤指）秘藏
仿He came back to hide a hoard of secret information about his work.
原 They weren’t confident in the money supply, so they hoarded the resources they had.
5.reluctance noun when someone is unwilling to do something, or when they do something slowly to show that they are not very willing勉强; 不情愿
仿 I accepted his apology with great reluctance.
原 The brain may have a second motivation behind its reluctance to exert self-control when the body’s energy levels are dropping.
6.sentences
Researchers have found that self-control is highest in the morning and steadily deteriorates over the course of the day.
意志力在早上是最强的，所以要把一定要做但是不想做的在早上完成，这样一天都很轻松。知道容易做起来难，所以今天开始要把任务设成背景桌面，一玩手机就可以看到了。
She made it her new routine to spend the first hour of the day building her business, not taking care of everyone else’s needs.
早上做点事会感觉一天的任务量少了一半，会有一种超前感。就会迫不及待的好好过这一天了。
This was a smart move for Susan, who needed to put her willpower where her goals were.
要给自己的目标点时间，不要把时间都给了任务和例行公事。
7.Summary
Self-control is like a muscle.If you don't let it rest and use it all the time, it will feel a little bit of strength.We don't have to be ashamed of not being able to control too many things. It's the nature of willpower itself. On the contrary, if we try to control too many things, we may exhaust ourselves completely.The author also show us the following willpower workouts:1. strengthen “I Won’t” power,strengthen “I Will” power and trengthen self-monitoring.
