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The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals
Your best intentions are not enough. Learn how to scientifically engineer a disciplined existence, become relentless, and never give up.Whatever you want in your life, self-discipline is the missing piece. Goals will remain dreams if you make the mistake of relying on motivation and your best drawn plans.The Science of Self-Discipline is a deep look into what allows us to resist our worst impulses and simply execute, achieve, produce, and focus. Every principle is scientifically-driven and dissected to as be actionable and helpful as possible. You’ll learn how top performers consistently exercise self-discipline, as well as what drives us on an instinctual, psychological level to act.This isn’t just a book; it’s a roadmap to the human psyche and will allow you to accomplish exactly what you set out to do, every time. When you understand what drives your cravings and the true roots of self-discipline, you’ll be able to rise above your temporary discomfort and focus on what really matters. Discover every factor that impacts self-discipline for better or worse.Break free of excuses, distractions, laziness, and temptations.Peter Hollins has studied psychology and peak human performance for over a dozen years and is a bestselling author. He has worked with dozens of individuals to unlock their potential and path towards success. His writing draws on his academic, coaching, and research experience.Beat instant gratification and create limitless motivation.•The biological basis of self-discipline - and why it’s beneficial to you.•Discipline tactics for high performers such as Navy SEALs.•Diagnosing what motivates you, what drains you, and what moves you emotionally.•Engineering an environment and social circle that boosts self-discipline.Form productive habits to increase your focus, strengthen your resolve, and stop giving up from boredom or frustration.•Why choosing two marshmallows over one matters.•Four questions for any potential lapse in willpower.•The interplay between habits, motivation, and self-discipline.Self-discipline and willpower will fundamentally change your life.A goal without the self-discipline necessary to enact it will remain just a dream or fantasy. Does this describe you more often than not? It doesn’t matter what you want to do - you might want to become a CEO or just clean more consistently - self-discipline is one of the most important life skills because it is the skill of doing and executing.Pick up your copy today by clicking the BUY NOW button at the top of this page.
217 pages, Paperback
First published October 21, 2017
1832 people are currently reading
5487 people want to read
About the author
Peter Hollins
157 books374 followersPeter Hollins is a bestselling author, human psychology researcher, and a student of the human condition. He possesses a BS in psychology and a graduate degree.
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Displaying 1 - 30 of 209 reviews
June 5, 2020
Quite unlike many other books on Self-Discipline, this one focuses on the key points, with some but not a lot of examples/studies and summarizes the chapters at the end so that the key takeaways become clear.
My takeaways from this book (this is highly personalized and details can be found in the book summary at the end):
- Meditate more, it has physical consequences that is worth chasing.
- Evaluate any decision which can affect an established discipline by the 10-10-10 rule.
- At the first mental breaking point during exercising discipline, remember the 40% rule.
- Engineer mental finish lines midway any task for boosted motivation.
- Be aware of how stress can have an impact on an established discipline.
- And always eat your vegetables first!
Personal AI: Reading the summary periodically.
My takeaways from this book (this is highly personalized and details can be found in the book summary at the end):
- Meditate more, it has physical consequences that is worth chasing.
- Evaluate any decision which can affect an established discipline by the 10-10-10 rule.
- At the first mental breaking point during exercising discipline, remember the 40% rule.
- Engineer mental finish lines midway any task for boosted motivation.
- Be aware of how stress can have an impact on an established discipline.
- And always eat your vegetables first!
Personal AI: Reading the summary periodically.
May 7, 2020
Short and to the point with lots of practical techniques to form good habits while maintaining discipline and saving willpower...
January 5, 2018
Most straightforward, and practical self-improvement book I have read. One that actually has readily implementable, scientifically-based advice, not just motivational-mumbo-jumbo. Very grateful to the writer for synthesizing so much good material into one short book.
I would recommend this book to everyone, EXCEPT my worst enemy. Wouldn't want this book to fall into evil hands.
I would recommend this book to everyone, EXCEPT my worst enemy. Wouldn't want this book to fall into evil hands.
March 16, 2023
I read a lot of self-help books (and listen to YouTubers and Podcasters) so it feels as if I found a tomato in a rose garden when a book like this comes into my life.
I got so much more value from this little book than from days of reading fluffed-up similar-ish pseudo-psychology ones. Research-based instant actions that I implemented, and they worked, can't be more grateful.
The nuggets can help build base for well disciplined life and give motivation towards myriad pursuits both professional and personal, just as tomatoes are at the base of most sauces. Healthy too... I mean the book for the mind.
Highly recommend it if you are limited on time, or debating to choose only one book on the topic.
I got so much more value from this little book than from days of reading fluffed-up similar-ish pseudo-psychology ones. Research-based instant actions that I implemented, and they worked, can't be more grateful.
The nuggets can help build base for well disciplined life and give motivation towards myriad pursuits both professional and personal, just as tomatoes are at the base of most sauces. Healthy too... I mean the book for the mind.
Highly recommend it if you are limited on time, or debating to choose only one book on the topic.
May 8, 2020
You are a person I assume, yes, you, reading this review. You might have goals to work toward, but there are so many roadblocks and distractions along the way. For example, let’s say you want to lose weight. You set it as a goal, tell your friends, sell all your old clothes so you have to lose weight, but you still manage to fail. With plentiful food everywhere and massive portion sizes it is no wonder that people are gaining weight in the ‘developed world.’ Peter Hollins had a similar problem, but with him, he had the issue of needing to gain weight. Hollins had to force himself to eat. In both cases, it is the need for self-discipline. To help out people with their issues, Hollins wrote The Science of Self-Discipline. This book is very easy to read despite its references to previous works in psychology.
So as one would expect, the book goes over techniques and ideas used to goad the brain into developing self-discipline. It talks about the prefrontal cortex, assorted brain structures related to self-control, the biological basis of willpower, and more. The book distills information from several other books. This is not a bad thing since it helps to have a reminder sometimes. Do you remember the Marshmallow Test? I certainly do. Delayed gratification is an important trait to have if you want to be able to master your impulses. Another interesting bit of research was the Framingham Heart Study. It found that if you have friends or family that are obese, you are significantly more likely to be overweight or obese yourself.
The main idea is to utilize your environment and take advantage of the problems presented by your neolithic brain. As I mentioned in the previous paragraph there is a biological basis to willpower. It can be measured by how hungry you are when you make a decision, but this might be a gross over-simplification. Hungry people make bad decisions. Think about what happens when you go shopping and you haven’t had any food for a while; this is especially clear with grocery shopping. The stores all take advantage of this trait. Think of the check-out lanes filled with candy and tabloid magazines. They know that you had to exercise willpower over the entire shopping trip and that it has probably been depleted.
The book also discusses habit formation and how to avoid procrastination. The book is similar to The Science of Self-Learning where it has a large and clear font. The book is split into chapters and systematically goes over the items that I have mentioned. I found it enjoyable. It also seems as though it would be really easy to follow. I am probably tricking myself though.
So as one would expect, the book goes over techniques and ideas used to goad the brain into developing self-discipline. It talks about the prefrontal cortex, assorted brain structures related to self-control, the biological basis of willpower, and more. The book distills information from several other books. This is not a bad thing since it helps to have a reminder sometimes. Do you remember the Marshmallow Test? I certainly do. Delayed gratification is an important trait to have if you want to be able to master your impulses. Another interesting bit of research was the Framingham Heart Study. It found that if you have friends or family that are obese, you are significantly more likely to be overweight or obese yourself.
The main idea is to utilize your environment and take advantage of the problems presented by your neolithic brain. As I mentioned in the previous paragraph there is a biological basis to willpower. It can be measured by how hungry you are when you make a decision, but this might be a gross over-simplification. Hungry people make bad decisions. Think about what happens when you go shopping and you haven’t had any food for a while; this is especially clear with grocery shopping. The stores all take advantage of this trait. Think of the check-out lanes filled with candy and tabloid magazines. They know that you had to exercise willpower over the entire shopping trip and that it has probably been depleted.
The book also discusses habit formation and how to avoid procrastination. The book is similar to The Science of Self-Learning where it has a large and clear font. The book is split into chapters and systematically goes over the items that I have mentioned. I found it enjoyable. It also seems as though it would be really easy to follow. I am probably tricking myself though.
August 14, 2024
کتاب خویشتنداری به واسطهی معرفی بزرگواری خیلی غیر منتظره وارد صف مطالعهام شد. یک نگاه به فهرستش باعث شد همون موقع حدود سی چهل صفحهشو بخونم و این طوری بدون اجازه اومد سر صف مطالعهام.
کتاب خویشتنداری در واقع در مورد انضباط و نیروی اراده است. پیتر هالینز در این کتاب اراده داشتن و منضبط بودن رو مهارتی اکتسابی میداند که قابل دستیابی است، حتی در سنهای بالا، با این شرط که فرد قبول کند که به این امر تواناست و نیت تغییر را داشته باشد. ایم کتاب کم حجم ۱۴۳ صفحهای بدون حواشی و پُرحرفی، در یازده فصل به شیوهی عملی بر اساس یافتههای علمی، راه و روش منصبط شدن و با اراده بودن را آموزش میدهد.
هالینز نخست مبانی زیست شناختی خویشتنداری را شرح میدهد سپس چند تکنیک برای تقویت انضباط را معرفی و شرح میدهد و سپس راههایی برای مقابله با عواملی که ما را متزلزل می کنند ارائه میکند.
گذشته از مختصر و مفید بودن کتاب، جمع بندیها و خلاصههای بسیار مفید در انتهای هر فصل از ویژگیهای بسیار خوب و راهگشای کتاب است. حتی در انتهای کتاب، بعت از بخش یازدهم، بخشی وجود دارد که این خلاصهها را جهت ارجاعهای سریع در آینده، به تفکیک فصل ذکر کرده است.
ویژگی بارز دیگر کتاب، آموزشی و تکنیکی بودن آن است که آن را به یک راهنمای عملی تبدیل کرده است.
تنها نکتهای که در خوانش کتاب، کمی آزاردهنده بود، کم بودن علائم نگارشی که خوانش را راحتتر میکرد بود. با توجه به محتوای کتاب، به نظر من در این مورد کم لطفی شده بود.
این کتاب عالی با ترجمه خوب سمیه قوامینژاد، توسط نشر کار درست آریاناقلم در تابستان ۱۴۰۳ برای اولین بار چاپ شده است.
کتاب خویشتنداری در واقع در مورد انضباط و نیروی اراده است. پیتر هالینز در این کتاب اراده داشتن و منضبط بودن رو مهارتی اکتسابی میداند که قابل دستیابی است، حتی در سنهای بالا، با این شرط که فرد قبول کند که به این امر تواناست و نیت تغییر را داشته باشد. ایم کتاب کم حجم ۱۴۳ صفحهای بدون حواشی و پُرحرفی، در یازده فصل به شیوهی عملی بر اساس یافتههای علمی، راه و روش منصبط شدن و با اراده بودن را آموزش میدهد.
هالینز نخست مبانی زیست شناختی خویشتنداری را شرح میدهد سپس چند تکنیک برای تقویت انضباط را معرفی و شرح میدهد و سپس راههایی برای مقابله با عواملی که ما را متزلزل می کنند ارائه میکند.
گذشته از مختصر و مفید بودن کتاب، جمع بندیها و خلاصههای بسیار مفید در انتهای هر فصل از ویژگیهای بسیار خوب و راهگشای کتاب است. حتی در انتهای کتاب، بعت از بخش یازدهم، بخشی وجود دارد که این خلاصهها را جهت ارجاعهای سریع در آینده، به تفکیک فصل ذکر کرده است.
ویژگی بارز دیگر کتاب، آموزشی و تکنیکی بودن آن است که آن را به یک راهنمای عملی تبدیل کرده است.
تنها نکتهای که در خوانش کتاب، کمی آزاردهنده بود، کم بودن علائم نگارشی که خوانش را راحتتر میکرد بود. با توجه به محتوای کتاب، به نظر من در این مورد کم لطفی شده بود.
این کتاب عالی با ترجمه خوب سمیه قوامینژاد، توسط نشر کار درست آریاناقلم در تابستان ۱۴۰۳ برای اولین بار چاپ شده است.
July 9, 2018
The Science of Self-Discipline is such an essential read and provides many great tips and examples. The book is one that I would refer back to if I needed a kick in the butt or reminders to shame me into action.
Discipline is never easy, but the book is a useful tool to read to understand better ways to deal with urges, procrastination, and how to get started on something you've been telling yourself you'll do. The question you need to ask yourself is, "Do I want to be a disciplined person or not? If you are disciplined, you'll do the thing you don't feel like doing because that's what is necessary to pursue your goals. You must classify yourself one way or another at each juncture. Reality isn't black and white, one lapse in discipline doesn't make you an undisciplined person, it just makes you human, but when you approach a decision or action as if it is that black or white, it provides strong motivation against failure because you don't want to view yourself as someone without discipline."
The book gives many powerful reminders, explanations, and helps with self-awareness when it comes to being disciplined. I highly recommend this book to anyone looking to make any positive changes or improvements to their life but have lacked the follow through or found it difficult to push forward.
Discipline is never easy, but the book is a useful tool to read to understand better ways to deal with urges, procrastination, and how to get started on something you've been telling yourself you'll do. The question you need to ask yourself is, "Do I want to be a disciplined person or not? If you are disciplined, you'll do the thing you don't feel like doing because that's what is necessary to pursue your goals. You must classify yourself one way or another at each juncture. Reality isn't black and white, one lapse in discipline doesn't make you an undisciplined person, it just makes you human, but when you approach a decision or action as if it is that black or white, it provides strong motivation against failure because you don't want to view yourself as someone without discipline."
The book gives many powerful reminders, explanations, and helps with self-awareness when it comes to being disciplined. I highly recommend this book to anyone looking to make any positive changes or improvements to their life but have lacked the follow through or found it difficult to push forward.
December 14, 2018
Anyone who looks at me knows I lack self-discipline and have failed to achieve my goal of losing weight... in fact, I've gained weight. I know what to do, I just don't do it. Other things are more important (like ice cream, for instance). As I get older it gets more and more difficult and my excuses pile up.
This book isn't a diet book. It's about setting yourself up for success with little things you do. There aren't any easy answers and I really appreciate the fact that this guy doesn't coddle you with silly catch-phrases or platitudes. What he does do is give you facts, research, and ideas that should help you set yourself up for success.
I highlighted several passages and have come up with a few strategies to help me succeed. I know it won't be easy and I'll have some setbacks, but those are to be expected. The trick is not to let them win. I feel like I learned a lot, so now it's time to put it into practice.
...Now off I go to move my alarm clock across the room so I have to actually get out of bed in the morning when the alarm goes off. (My personal Step 1 in setting up my environment to help me succeed in exercising in the mornings.)
This book isn't a diet book. It's about setting yourself up for success with little things you do. There aren't any easy answers and I really appreciate the fact that this guy doesn't coddle you with silly catch-phrases or platitudes. What he does do is give you facts, research, and ideas that should help you set yourself up for success.
I highlighted several passages and have come up with a few strategies to help me succeed. I know it won't be easy and I'll have some setbacks, but those are to be expected. The trick is not to let them win. I feel like I learned a lot, so now it's time to put it into practice.
...Now off I go to move my alarm clock across the room so I have to actually get out of bed in the morning when the alarm goes off. (My personal Step 1 in setting up my environment to help me succeed in exercising in the mornings.)
January 26, 2022
On the plus side: This is a quick, easy, read with lots of practical tips to try if you're struggling to get things done.
On the minus side: If you're well-read in this area, there's not a ton that's new here. It's not a deep dive into the science, and it's missing some nuance when discussing specific studies. (For example, the discussion of the Stanford Marshmallow Experiment doesn't recognize that a lot of the kids who didn't wait for the second marshmallow were behaving rationally based on what their lives had taught them so far about the ability of adults to keep their promises or the likelihood of future availability of resources.)
So, not great if you want a deep understanding of the psychology of willpower and self-discipline. Pretty good if you want a toolbox of stuff to try to improve your own ability to get stuff done.
On the minus side: If you're well-read in this area, there's not a ton that's new here. It's not a deep dive into the science, and it's missing some nuance when discussing specific studies. (For example, the discussion of the Stanford Marshmallow Experiment doesn't recognize that a lot of the kids who didn't wait for the second marshmallow were behaving rationally based on what their lives had taught them so far about the ability of adults to keep their promises or the likelihood of future availability of resources.)
So, not great if you want a deep understanding of the psychology of willpower and self-discipline. Pretty good if you want a toolbox of stuff to try to improve your own ability to get stuff done.
January 13, 2026
This was okay. The advice seemed contradictory at times. I also found the author to be encouraging some unhealthy thinking habits… shaming yourself into action, punishing yourself for not following through, and black and white thinking might be effective for some, but my therapist would not approve.
May 17, 2020
Very solid advice and novel ideas!
November 28, 2017
Great book, i could see how i have failed on things that i tried to do and i unknowingly used some of the techniques and the work. Last year i tried to read 25 books but only managed 15 or so where as this year i set the same goal and this is my 24th book this year. I'm gonna be the first person ever to complete a new years resolution.
I recommend this book to anyone that has tried to improve an aspect of their life but lacked the follow through of self discipline.
I recommend this book to anyone that has tried to improve an aspect of their life but lacked the follow through of self discipline.
December 27, 2023
This is truly one of the best books I’ve ever read! Hollins provides such a great explanation, using both scientific research and practical tips, of how to grow in discipline, while also being super to the point with it only being 195 pages. As someone who has struggled with self-discipline my whole life, I’m walking away from this book feeling way more equipped to grow in this area. There were one or two of his tips that I felt kind of contradicted each other, but other than that, I loved this book through and through & definitely would recommend!
September 10, 2024
I felt this was a very good book for its genre. Funnily enough, the book is pretty self-disciplined as well, so to speak - it is very organized around concepts and themes, comes with a very good synthesis per chapter at the end, and each concept and theory is expanded with anecdotes as well as studies, with bits of trivia to make it memorable. Superficial at times from a science-y point of view, yes - but good on average, and successful in bringing to the table a bouquet of tips and tricks to get yourself started in times of low energy, motivation, and purpose.
January 4, 2021
I think New Year's Resolutions are typically a fool's errand, but mine is to have more self-discipline. This book gave me some great tips on how to do that.
July 19, 2022
If you don't know the basic principles of self-discipline, then this book is for you. Highly recommend it, if you liked the power of habits and atomic habits.
April 22, 2024
Highly motivating book if u would like to improve urself inside out !
August 7, 2021
Jó kis könyv volt, szerencsére bőven merít a szokáskialakítás irodalmából. Habár elméleti könyv, gyakorlati tippek nincsenek benne, mégis kétszer is elolvastam, mert klassz stílusa van.
September 25, 2024
Includes some science explanations of brain patterns, and backs up ideas with past experiments. Examples are all pretty relevant as well.
The author essentially did all the research for us and made a handy little guide. Many strategies, some will work for different people.
The author essentially did all the research for us and made a handy little guide. Many strategies, some will work for different people.
February 24, 2020
Ngắn gọn, súc tích và dễ áp dụng.
Tác giả chỉ ra những cơ sở sinh học của việc đặt ra và thực hiện nguyên tắc kỹ luật. Một trong những tips khá hay ho trong công cuộc gian nan để thiết lập tính kỷ luật cho bản thân là thay vì chống lại sự ham muốn thì hãy lướt qua sự mong muốn và đừng để sự chịu đựng tới cực điểm.
Thật sự mình chưa từng nghĩ sẽ đọc tới những cuốn sách kiểu này vì hồi ĐH tính kỷ luật của mình khá tốt, lúc nào cũng có mục đích mục tiêu, thời gian biểu rõ ràng. biết mình muốn gì và cách để thực hiện nó. Mọi thứ luôn kiểu follow the track. Cơ mà khi mình đi làm rồi thì mọi thứ không được như thế nữa. Cảm thấy con người bây giờ của mình nhiệt huyết với chăm chỉ chắc không được bằng 1/10 ngày trước luôn ý :(
Đọc xong cuốn này mình nghĩ mình cũng có thêm 1 chút tự tin để thay đổi bản thân mình, trở lại làm 1 người luôn tự tin, có mục đích mục tiêu cho cuộc đời và không phí hoài tuổi trẻ vốn đã không dài lắm này.
Tác giả chỉ ra những cơ sở sinh học của việc đặt ra và thực hiện nguyên tắc kỹ luật. Một trong những tips khá hay ho trong công cuộc gian nan để thiết lập tính kỷ luật cho bản thân là thay vì chống lại sự ham muốn thì hãy lướt qua sự mong muốn và đừng để sự chịu đựng tới cực điểm.
Thật sự mình chưa từng nghĩ sẽ đọc tới những cuốn sách kiểu này vì hồi ĐH tính kỷ luật của mình khá tốt, lúc nào cũng có mục đích mục tiêu, thời gian biểu rõ ràng. biết mình muốn gì và cách để thực hiện nó. Mọi thứ luôn kiểu follow the track. Cơ mà khi mình đi làm rồi thì mọi thứ không được như thế nữa. Cảm thấy con người bây giờ của mình nhiệt huyết với chăm chỉ chắc không được bằng 1/10 ngày trước luôn ý :(
Đọc xong cuốn này mình nghĩ mình cũng có thêm 1 chút tự tin để thay đổi bản thân mình, trở lại làm 1 người luôn tự tin, có mục đích mục tiêu cho cuộc đời và không phí hoài tuổi trẻ vốn đã không dài lắm này.
December 11, 2018
I very fast and easy read which covers multiple broad topics on the concepts of self discipline.
Occasionally conflicting information between two chapters happens (the chapter on navy SEALS being motivational to encourage the reader to try harder and push their limits is followed by a chapter on not overdoing it, and being mindful of when things are getting too much) which shows this is more of a compilation work. Readers can pick and choose which methods they want to pursue.
I'd rate it higher if this book was my first read into self help or discipline, but it's not. I would encourage it for anyone just starting off exploring that field you will find this book a great introduction into a wide array of options and not too lengthy (although I bought this book used, and found the previous reader feverently highlighted chapters one through three... Then just sort of stopped. Sorry previous reader, I hoped it worked out for you in the end, but I think it's telling if you couldn't commit to finishing a book on self discipline)
If you have already read books in depth on the topics of self discipline, such as books on zen, mindfullness, military discipline (especially Jocko Willink's stuff), and/o human behavior, then this book will read like a quick 1000 yard glance on these topics, with little new insight and no clear interconnections.
Occasionally conflicting information between two chapters happens (the chapter on navy SEALS being motivational to encourage the reader to try harder and push their limits is followed by a chapter on not overdoing it, and being mindful of when things are getting too much) which shows this is more of a compilation work. Readers can pick and choose which methods they want to pursue.
I'd rate it higher if this book was my first read into self help or discipline, but it's not. I would encourage it for anyone just starting off exploring that field you will find this book a great introduction into a wide array of options and not too lengthy (although I bought this book used, and found the previous reader feverently highlighted chapters one through three... Then just sort of stopped. Sorry previous reader, I hoped it worked out for you in the end, but I think it's telling if you couldn't commit to finishing a book on self discipline)
If you have already read books in depth on the topics of self discipline, such as books on zen, mindfullness, military discipline (especially Jocko Willink's stuff), and/o human behavior, then this book will read like a quick 1000 yard glance on these topics, with little new insight and no clear interconnections.
September 17, 2019
Muốn thành công thì phải làm việc hiệu quả, muốn làm việc hiệu quả thì không thể thiếu tính kỷ luật (tập trung vào mục tiêu, chủ động tránh xao nhãng gây ra bởi thiếu kỷ luật)
Đây là quyển sách rất hay hướng dẫn cách tạo kỷ luật cho bản thân. Nói một cách vắn tắt thì:
Kỷ luật cần đến: Động lực và ý chí
- Động lực là cần thiết nhưng nhất thời.
- Ý chí nếu phải sử dụng nhiều quá thì cũng bị bào mòn và đó là lúc bạn dễ nghe theo tác động/sự hấp dẫn của những thứ dễ dàng trước mắt.
Tin tốt là ý chí có thể rèn được thông qua luyện kỷ luật như luyện cơ bắp, nhờ vào các kỹ thuật/nguyên tắc sau:
- Chiến thuật kỷ luật của SEAL
- Nhận diện và xử lý các yếu tố gây suy giảm kỷ luật
- Rèn luyện sự khó chịu (kỹ thuật ra khỏi vùng an toàn)
- Tạo môi trường cho kỷ luật
- Chọn các mối quan hệ phù hợp
- Trì hoãn sự thoả mãn để được phần thưởng lớn hơn
- Khi bị cám dỗ: tự nhận thức bằng các câu hỏi quyết liệt, thẳng thắn
- Tư duy tích cực
Để hiện thực tất cả những điều trên, quan trọng nhất là thiết lập thói quen cho tính kỷ luật bản thân, khi động lực bớt sôi sục hay ý chí có đôi phần mỏi mệt thì thói quen sẽ kéo bạn dậy đi tiếp ;)
Muốn vậy, chỉ cần cố gắng vượt qua (trung bình) 66 ngày để xây dựng 1 thói quen.
Dịch có một số chỗ không được mượt mà cho lắm nhưng nội dung rất hay.
Đây là quyển sách rất hay hướng dẫn cách tạo kỷ luật cho bản thân. Nói một cách vắn tắt thì:
Kỷ luật cần đến: Động lực và ý chí
- Động lực là cần thiết nhưng nhất thời.
- Ý chí nếu phải sử dụng nhiều quá thì cũng bị bào mòn và đó là lúc bạn dễ nghe theo tác động/sự hấp dẫn của những thứ dễ dàng trước mắt.
Tin tốt là ý chí có thể rèn được thông qua luyện kỷ luật như luyện cơ bắp, nhờ vào các kỹ thuật/nguyên tắc sau:
- Chiến thuật kỷ luật của SEAL
- Nhận diện và xử lý các yếu tố gây suy giảm kỷ luật
- Rèn luyện sự khó chịu (kỹ thuật ra khỏi vùng an toàn)
- Tạo môi trường cho kỷ luật
- Chọn các mối quan hệ phù hợp
- Trì hoãn sự thoả mãn để được phần thưởng lớn hơn
- Khi bị cám dỗ: tự nhận thức bằng các câu hỏi quyết liệt, thẳng thắn
- Tư duy tích cực
Để hiện thực tất cả những điều trên, quan trọng nhất là thiết lập thói quen cho tính kỷ luật bản thân, khi động lực bớt sôi sục hay ý chí có đôi phần mỏi mệt thì thói quen sẽ kéo bạn dậy đi tiếp ;)
Muốn vậy, chỉ cần cố gắng vượt qua (trung bình) 66 ngày để xây dựng 1 thói quen.
Dịch có một số chỗ không được mượt mà cho lắm nhưng nội dung rất hay.
Read
December 25, 2025** Merry Christmas 2025 **
"The Science of Self-Discipline: Resist Temptation and Achieve Your Goals" by Peter Hollins explores why self-discipline so often feels exhausting - and how it can be redesigned to feel far more manageable. Drawing from psychology, neuroscience, and personal experience, the book argues that discipline is not a fixed personality trait or a moral failing, but a skill shaped by systems, habits, and environments. Hollins opens with his own story of being mocked for his body type and how sheer willpower wasn’t enough to change his circumstances. What ultimately worked was structure, accountability, and external support, leading him to a broader insight: relying on motivation alone is unreliable, but building the right framework makes discipline sustainable.
At the core of the book is the idea that willpower functions like a muscle. It can grow stronger with use, but it also tires easily. Every act of self-control draws from the same limited pool of mental energy, which explains why people often make good decisions early in the day and poorer ones later on. This biological limitation means that success is less about heroic resistance and more about reducing unnecessary drains on attention and energy. Hollins emphasizes that self-discipline improves when people stop fighting temptation head-on and instead design their lives to minimize exposure to it.
Neuroscience plays a key role in this explanation. The prefrontal cortex governs planning, focus, and impulse control, and its activity increases when people delay gratification or act in line with long-term goals. Because the brain is adaptable, these capacities can be strengthened over time through practices such as meditation, focused attention, and repeated habit formation. However, no amount of training makes willpower infinite, which is why even disciplined people eventually slip when constantly forced to resist.
Motivation also determines how far discipline can carry someone. Hollins distinguishes between extrinsic motivation - such as money, praise, or status - and intrinsic motivation, which comes from internal satisfaction, progress, and meaning. Goals rooted in autonomy, mastery, and purpose are far more resilient than those driven by external rewards. When people genuinely care about the outcome, discipline feels less like punishment and more like alignment with who they want to be. Elite performers, such as Navy SEALs, reinforce this mindset by reframing limits and using techniques like controlled breathing to manage stress and push past perceived exhaustion.
The book also addresses how unrealistic expectations sabotage discipline. Many people fall into 'false hope syndrome,' setting goals that are disconnected from their current abilities and circumstances. When setbacks inevitably occur, motivation collapses. Hollins encourages starting small and building momentum rather than chasing dramatic transformations. Perfectionism is another hidden drain; waiting for ideal conditions often results in endless delay. Progress, not perfection, is what strengthens discipline over time.
Discomfort is unavoidable in any meaningful change, so Hollins argues that the solution is not avoidance but training tolerance. One effective technique is learning to observe urges rather than suppress them. Cravings and impulses behave like waves - they rise, peak, and fall if not acted upon. By paying attention to physical sensations and breathing through discomfort, people can separate themselves from the urge instead of identifying with it. This approach reduces the power of temptation and builds confidence in one’s ability to endure temporary discomfort.
Environmental design is another central theme. Surroundings constantly shape behavior, often without conscious awareness. Visible temptations, constant notifications, and cluttered workspaces steadily drain focus and self-control. By removing cues for bad habits and increasing friction - such as making temptations harder to access - discipline becomes less necessary. At the same time, good habits should be made as easy as possible through visibility, convenience, and routine.
Social influence matters just as much as physical surroundings. People unconsciously adjust their behavior to match those around them. Spending time with disciplined, goal-oriented individuals increases the likelihood of adopting similar habits. Accountability partners, mentors, and role models provide both encouragement and pressure, reinforcing consistency when motivation dips. Simply knowing that someone else is paying attention can significantly improve follow-through.
Delayed gratification ties these ideas together. Choosing future rewards over immediate pleasure is a defining feature of self-discipline, famously illustrated by the marshmallow experiment. Hollins extends this concept by encouraging readers to make their future selves feel more real and emotionally present. Visualizing the benefits of long-term choices helps bridge the psychological gap between present discomfort and future gain. Discipline becomes easier when the reward feels personal and vivid rather than abstract.
To maintain momentum, the book highlights the power of perceived progress. Feeling that one has already started increases persistence, even if the progress is symbolic. Visible tracking, checklists, and streaks reinforce the sense of movement toward a goal. Effort also intensifies as people feel closer to the finish line, making short-term milestones especially motivating.
Ultimately, Hollins emphasizes habit over motivation. Motivation fluctuates, but habits run automatically once established. By starting with small, repeatable actions and maintaining consistency long enough for them to become ingrained, disciplined behavior shifts from conscious effort to default behavior. Over time, these routines compound into meaningful change.
In conclusion, "The Science of Self-Discipline" by Peter Hollins reframes discipline as a strategic process rather than a battle of willpower. By understanding mental limits, managing discomfort, shaping environments, and leaning on habits and social support, discipline becomes sustainable instead of draining. The book’s central message is clear: success doesn’t require superhuman self-control, only thoughtful systems that make the right choices easier to repeat.
"The Science of Self-Discipline: Resist Temptation and Achieve Your Goals" by Peter Hollins explores why self-discipline so often feels exhausting - and how it can be redesigned to feel far more manageable. Drawing from psychology, neuroscience, and personal experience, the book argues that discipline is not a fixed personality trait or a moral failing, but a skill shaped by systems, habits, and environments. Hollins opens with his own story of being mocked for his body type and how sheer willpower wasn’t enough to change his circumstances. What ultimately worked was structure, accountability, and external support, leading him to a broader insight: relying on motivation alone is unreliable, but building the right framework makes discipline sustainable.
At the core of the book is the idea that willpower functions like a muscle. It can grow stronger with use, but it also tires easily. Every act of self-control draws from the same limited pool of mental energy, which explains why people often make good decisions early in the day and poorer ones later on. This biological limitation means that success is less about heroic resistance and more about reducing unnecessary drains on attention and energy. Hollins emphasizes that self-discipline improves when people stop fighting temptation head-on and instead design their lives to minimize exposure to it.
Neuroscience plays a key role in this explanation. The prefrontal cortex governs planning, focus, and impulse control, and its activity increases when people delay gratification or act in line with long-term goals. Because the brain is adaptable, these capacities can be strengthened over time through practices such as meditation, focused attention, and repeated habit formation. However, no amount of training makes willpower infinite, which is why even disciplined people eventually slip when constantly forced to resist.
Motivation also determines how far discipline can carry someone. Hollins distinguishes between extrinsic motivation - such as money, praise, or status - and intrinsic motivation, which comes from internal satisfaction, progress, and meaning. Goals rooted in autonomy, mastery, and purpose are far more resilient than those driven by external rewards. When people genuinely care about the outcome, discipline feels less like punishment and more like alignment with who they want to be. Elite performers, such as Navy SEALs, reinforce this mindset by reframing limits and using techniques like controlled breathing to manage stress and push past perceived exhaustion.
The book also addresses how unrealistic expectations sabotage discipline. Many people fall into 'false hope syndrome,' setting goals that are disconnected from their current abilities and circumstances. When setbacks inevitably occur, motivation collapses. Hollins encourages starting small and building momentum rather than chasing dramatic transformations. Perfectionism is another hidden drain; waiting for ideal conditions often results in endless delay. Progress, not perfection, is what strengthens discipline over time.
Discomfort is unavoidable in any meaningful change, so Hollins argues that the solution is not avoidance but training tolerance. One effective technique is learning to observe urges rather than suppress them. Cravings and impulses behave like waves - they rise, peak, and fall if not acted upon. By paying attention to physical sensations and breathing through discomfort, people can separate themselves from the urge instead of identifying with it. This approach reduces the power of temptation and builds confidence in one’s ability to endure temporary discomfort.
Environmental design is another central theme. Surroundings constantly shape behavior, often without conscious awareness. Visible temptations, constant notifications, and cluttered workspaces steadily drain focus and self-control. By removing cues for bad habits and increasing friction - such as making temptations harder to access - discipline becomes less necessary. At the same time, good habits should be made as easy as possible through visibility, convenience, and routine.
Social influence matters just as much as physical surroundings. People unconsciously adjust their behavior to match those around them. Spending time with disciplined, goal-oriented individuals increases the likelihood of adopting similar habits. Accountability partners, mentors, and role models provide both encouragement and pressure, reinforcing consistency when motivation dips. Simply knowing that someone else is paying attention can significantly improve follow-through.
Delayed gratification ties these ideas together. Choosing future rewards over immediate pleasure is a defining feature of self-discipline, famously illustrated by the marshmallow experiment. Hollins extends this concept by encouraging readers to make their future selves feel more real and emotionally present. Visualizing the benefits of long-term choices helps bridge the psychological gap between present discomfort and future gain. Discipline becomes easier when the reward feels personal and vivid rather than abstract.
To maintain momentum, the book highlights the power of perceived progress. Feeling that one has already started increases persistence, even if the progress is symbolic. Visible tracking, checklists, and streaks reinforce the sense of movement toward a goal. Effort also intensifies as people feel closer to the finish line, making short-term milestones especially motivating.
Ultimately, Hollins emphasizes habit over motivation. Motivation fluctuates, but habits run automatically once established. By starting with small, repeatable actions and maintaining consistency long enough for them to become ingrained, disciplined behavior shifts from conscious effort to default behavior. Over time, these routines compound into meaningful change.
In conclusion, "The Science of Self-Discipline" by Peter Hollins reframes discipline as a strategic process rather than a battle of willpower. By understanding mental limits, managing discomfort, shaping environments, and leaning on habits and social support, discipline becomes sustainable instead of draining. The book’s central message is clear: success doesn’t require superhuman self-control, only thoughtful systems that make the right choices easier to repeat.
December 2, 2017
A most helpful and clear presentation of what's involved in designing a more effective way of functioning and building a productive life. Absolutely Anyone would benefit from the advise and explanations provided!!!
April 6, 2021
Very factual.
Showing exactly what was happening in you brain and the result on the body. What is down to genetics and what can be built on over time. Getting over mental and physical barriers and using them to your advantage.
Also contained studies and proof of each idea and theory proving their point. And a summary at the end of each chapter, making the information digestible.
My only note is that it wasn’t very fun to read. There were many times I considered stopping and lost interest, but I guess the ‘self discipline’ I learned through reading worked.
The writing was slightly dry, and I feel in a book like this it needs something more to keep people interested.
Showing exactly what was happening in you brain and the result on the body. What is down to genetics and what can be built on over time. Getting over mental and physical barriers and using them to your advantage.
Also contained studies and proof of each idea and theory proving their point. And a summary at the end of each chapter, making the information digestible.
My only note is that it wasn’t very fun to read. There were many times I considered stopping and lost interest, but I guess the ‘self discipline’ I learned through reading worked.
The writing was slightly dry, and I feel in a book like this it needs something more to keep people interested.
January 2, 2021
Confusing and Contradictory
Example: Chapter 3 promotes the “10X Rule” which says to set goals 10 times higher than you would like to achieve. Chapter 4 then advises you to avoid “False Hope Syndrome” which comes from trying to tackle challenges that are beyond your abilities. Huh? At that point, I stopped reading.
Example: Chapter 3 promotes the “10X Rule” which says to set goals 10 times higher than you would like to achieve. Chapter 4 then advises you to avoid “False Hope Syndrome” which comes from trying to tackle challenges that are beyond your abilities. Huh? At that point, I stopped reading.
February 17, 2018
Tells you things you already know
But everybody should still read it, gives some concrete examples on how to build discipline. A decent short read overall.
But everybody should still read it, gives some concrete examples on how to build discipline. A decent short read overall.
September 28, 2018
Súper bueno.
Excelentes tips e ideas para mantenerse enfocada.
Explica por qué a veces a fallamos y en qué.
Recomendado para cualquiera que desee mejorar su disciplina.
Excelentes tips e ideas para mantenerse enfocada.
Explica por qué a veces a fallamos y en qué.
Recomendado para cualquiera que desee mejorar su disciplina.
December 25, 2025
more of a refresher motivation sorta read before the new year
yes im aware its christmas right now
Rule: begin when you’re roughly 75 percent sure you’re ready. That’s usually more than enough. You can adjust as you go.
Parkinson’s Law: work expands to fill the time you give it. Set tight deadlines instead of generous ones.
notes:
- Studies link stronger childhood self-control with later-life success.
- Focus rests on your brain’s executive functions – working memory, impulse control, and cognitive flexibility and adaptability – so training attention directly supports discipline.
- Even small acts of self-control – like resisting that cookie – can reduce your persistence on a later, unrelated task. So avoid situations that sap your willpower unnecessarily. It’s easier to skip those cookies if you don’t keep them in the house
- If you’re dragging yourself through hard choices without a clear reason, discipline won’t hold out for long
- Motivation rooted in money or recognition tends to fade. Intrinsic motivators work better, like feeling you’re making progress, learning new things, or contributing to something bigger. These tie into three core needs: autonomy, mastery, and purpose.
- Navy SEALs, who depend on discipline for survival, put all of this into action. They’re known for operating by the “40% Rule,” which says that when you feel like you’ve reached your limit, you’re actually only 40 percent of the way there (ok rude)
- big goals can boost your performance more than small ones – if they’re paired with real commitment
- Try rejection therapy – put yourself in mildly awkward situations just to get used to handling them. Ask for a small discount you don’t expect to get. Order the unfamiliar dish. Turn the shower cold. When you step outside your comfort zone on purpose, discomfort stops being a threat – and discipline gets easier.
- The fewer distractions in your space, the fewer chances your willpower has to wear down.
- The best environments make discipline automatic. You default to the easiest option – so make that the right one. Want to drink more water? Keep it visible and easy to grab. Want to cut screen time? Delete the apps, or move them off your home screen. Set things up so doing the right thing takes less effort than doing the wrong one.
- Thinking and feeling on behalf of your future self makes the hard choice feel worthwhile; the identity and “right vs. easy”
- Effort ramps up when the finish line feels close. Keep cues that say “almost there” in sight – a checklist with only two boxes left, a graph nudging toward the target, a calendar streak you don’t want to break.
- Shift attention from self to service. Make the beneficiary vivid and specific: the intern waiting for your review so they can go home on time; the client who relies on your accuracy; the friend meeting you at 6:00 a.m. for a run. When a real person benefits, you’re far less likely to bail.
- Choose realistic optimism – hope for the best while preparing for setbacks. When something slips, extract the lesson and move on. Tie your identity to effort, not outcomes.
- Research suggests a new daily behavior becomes fairly automatic after around 66 days. Commit to mini habits so small they’re hard to skip, then let consistency compound.
- habits live in the basal ganglia – the brain’s pattern center – not in the decision hub
yes im aware its christmas right now
Rule: begin when you’re roughly 75 percent sure you’re ready. That’s usually more than enough. You can adjust as you go.
Parkinson’s Law: work expands to fill the time you give it. Set tight deadlines instead of generous ones.
notes:
- Studies link stronger childhood self-control with later-life success.
- Focus rests on your brain’s executive functions – working memory, impulse control, and cognitive flexibility and adaptability – so training attention directly supports discipline.
- Even small acts of self-control – like resisting that cookie – can reduce your persistence on a later, unrelated task. So avoid situations that sap your willpower unnecessarily. It’s easier to skip those cookies if you don’t keep them in the house
- If you’re dragging yourself through hard choices without a clear reason, discipline won’t hold out for long
- Motivation rooted in money or recognition tends to fade. Intrinsic motivators work better, like feeling you’re making progress, learning new things, or contributing to something bigger. These tie into three core needs: autonomy, mastery, and purpose.
- Navy SEALs, who depend on discipline for survival, put all of this into action. They’re known for operating by the “40% Rule,” which says that when you feel like you’ve reached your limit, you’re actually only 40 percent of the way there (ok rude)
- big goals can boost your performance more than small ones – if they’re paired with real commitment
- Try rejection therapy – put yourself in mildly awkward situations just to get used to handling them. Ask for a small discount you don’t expect to get. Order the unfamiliar dish. Turn the shower cold. When you step outside your comfort zone on purpose, discomfort stops being a threat – and discipline gets easier.
- The fewer distractions in your space, the fewer chances your willpower has to wear down.
- The best environments make discipline automatic. You default to the easiest option – so make that the right one. Want to drink more water? Keep it visible and easy to grab. Want to cut screen time? Delete the apps, or move them off your home screen. Set things up so doing the right thing takes less effort than doing the wrong one.
- Thinking and feeling on behalf of your future self makes the hard choice feel worthwhile; the identity and “right vs. easy”
- Effort ramps up when the finish line feels close. Keep cues that say “almost there” in sight – a checklist with only two boxes left, a graph nudging toward the target, a calendar streak you don’t want to break.
- Shift attention from self to service. Make the beneficiary vivid and specific: the intern waiting for your review so they can go home on time; the client who relies on your accuracy; the friend meeting you at 6:00 a.m. for a run. When a real person benefits, you’re far less likely to bail.
- Choose realistic optimism – hope for the best while preparing for setbacks. When something slips, extract the lesson and move on. Tie your identity to effort, not outcomes.
- Research suggests a new daily behavior becomes fairly automatic after around 66 days. Commit to mini habits so small they’re hard to skip, then let consistency compound.
- habits live in the basal ganglia – the brain’s pattern center – not in the decision hub
January 4, 2025
Not bad. I was surprised this book doesnt mention the flow theory.
But it has all the tips about willpower, motivation, dopamin, habits.
Willpower is a scared trainable resource , motivations are from outside and inside, aware and controll your dopamin
Hmm, check correction of this summary later...
Here’s a concise summary of all the key chapters from The Science of Self-Discipline by Peter Hollins:
Chapter 1: The Foundation of Self-Discipline
Key Idea: Discipline is the ability to resist impulses and focus on long-term goals.
Takeaway: Self-discipline is like a muscle—it grows stronger with consistent effort and practice.
Chapter 2: Motivation vs. Discipline
Key Idea: Motivation is fleeting, but discipline is enduring.
Takeaway: Relying solely on motivation is unreliable; build systems and habits to stay consistent.
Chapter 3: The Neuroscience of Self-Discipline
Key Idea: The brain plays a critical role in self-control, with the prefrontal cortex managing willpower.
Takeaway: Recognize mental fatigue and practice small acts of self-control to strengthen your discipline over time.
Chapter 4: Mastering Habit Formation
Key Idea: Habits are the foundation of discipline.
Takeaway: Use cues, routines, and rewards to form new habits. Start small and focus on consistency.
Chapter 5: Overcoming Temptations
Key Idea: Temptation undermines discipline and must be managed proactively.
Takeaway: Identify your triggers, remove distractions, and replace bad habits with productive ones.
Chapter 6: Delayed Gratification
Key Idea: Success often comes from resisting short-term rewards in favor of long-term benefits.
Takeaway: Train yourself to tolerate discomfort and focus on the bigger picture.
Chapter 7: Mental Toughness
Key Idea: Mental toughness is the ability to push through challenges and setbacks.
Takeaway: Develop resilience by embracing discomfort, reframing challenges, and maintaining a growth mindset.
Chapter 8: Self-Discipline in Action
Key Idea: Apply discipline to specific areas of life, such as health, work, and relationships.
Takeaway: Use self-discipline to set priorities, achieve balance, and maintain focus on your goals.
Chapter 9: The Role of Environment
Key Idea: Your surroundings significantly influence your discipline.
Takeaway: Create a supportive environment that eliminates distractions and encourages focus.
Chapter 10: Self-Reflection and Accountability
Key Idea: Reflecting on your progress and holding yourself accountable are essential for growth.
Takeaway: Keep a journal, track your habits, and seek external accountability when necessary.
Chapter 11: The Power of Visualization and Affirmations
Key Idea: Visualization and affirmations can enhance self-discipline by creating a positive mental image of success.
Takeaway: Regularly envision your goals and remind yourself of your capabilities to reinforce your discipline.
Chapter 12: The Compounding Effect of Discipline
Key Idea: Small, consistent efforts compound over time into significant achievements.
Takeaway: Discipline isn’t about monumental efforts; it’s about showing up daily and staying consistent.
But it has all the tips about willpower, motivation, dopamin, habits.
Willpower is a scared trainable resource , motivations are from outside and inside, aware and controll your dopamin
Hmm, check correction of this summary later...
Here’s a concise summary of all the key chapters from The Science of Self-Discipline by Peter Hollins:
Chapter 1: The Foundation of Self-Discipline
Key Idea: Discipline is the ability to resist impulses and focus on long-term goals.
Takeaway: Self-discipline is like a muscle—it grows stronger with consistent effort and practice.
Chapter 2: Motivation vs. Discipline
Key Idea: Motivation is fleeting, but discipline is enduring.
Takeaway: Relying solely on motivation is unreliable; build systems and habits to stay consistent.
Chapter 3: The Neuroscience of Self-Discipline
Key Idea: The brain plays a critical role in self-control, with the prefrontal cortex managing willpower.
Takeaway: Recognize mental fatigue and practice small acts of self-control to strengthen your discipline over time.
Chapter 4: Mastering Habit Formation
Key Idea: Habits are the foundation of discipline.
Takeaway: Use cues, routines, and rewards to form new habits. Start small and focus on consistency.
Chapter 5: Overcoming Temptations
Key Idea: Temptation undermines discipline and must be managed proactively.
Takeaway: Identify your triggers, remove distractions, and replace bad habits with productive ones.
Chapter 6: Delayed Gratification
Key Idea: Success often comes from resisting short-term rewards in favor of long-term benefits.
Takeaway: Train yourself to tolerate discomfort and focus on the bigger picture.
Chapter 7: Mental Toughness
Key Idea: Mental toughness is the ability to push through challenges and setbacks.
Takeaway: Develop resilience by embracing discomfort, reframing challenges, and maintaining a growth mindset.
Chapter 8: Self-Discipline in Action
Key Idea: Apply discipline to specific areas of life, such as health, work, and relationships.
Takeaway: Use self-discipline to set priorities, achieve balance, and maintain focus on your goals.
Chapter 9: The Role of Environment
Key Idea: Your surroundings significantly influence your discipline.
Takeaway: Create a supportive environment that eliminates distractions and encourages focus.
Chapter 10: Self-Reflection and Accountability
Key Idea: Reflecting on your progress and holding yourself accountable are essential for growth.
Takeaway: Keep a journal, track your habits, and seek external accountability when necessary.
Chapter 11: The Power of Visualization and Affirmations
Key Idea: Visualization and affirmations can enhance self-discipline by creating a positive mental image of success.
Takeaway: Regularly envision your goals and remind yourself of your capabilities to reinforce your discipline.
Chapter 12: The Compounding Effect of Discipline
Key Idea: Small, consistent efforts compound over time into significant achievements.
Takeaway: Discipline isn’t about monumental efforts; it’s about showing up daily and staying consistent.
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