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+:PROPERTIES:
+:ID:       455ef38f-9a5f-4f62-afe9-25e2261e1282
+:TYPE: Book
+:AUTHOR: Peter Hollins 
+:DATE_STARTED: <2024-12-27 Fri>
+:DATE_ENDED: <2025-05-24 Sat>
+:END:
+#+title: the_science_of_self_discipline
+#+filetags: :books:
+
+* Introduction
+Upon completing the book titled "The Science of Self-Discipline" written by Peter Hollins, I wanted to write a 
+little summary of the lessons the book has to offer. 
+
+* Purpose
+
+The purpose of the book is to provide a framework for those wanting to build and maintain self-discipline in their 
+daily routine, through science-based advice and strategies. 
+
+* Biological Basis of Self-Discipline
+
+One of the first quotes given in the book is from Jim Rohn, who states that:
+
+>  “We must all suffer one of two things: the pain of discipline or the pain of regret.”
+
+The very first chapter talks about the biology behind self-discipline. The reason for discussing this is that 
+without having an understanding of the things that cause, diminish or strengthen self-discipline, it would be 
+difficult to benefit from it. The concept of [[id:a087da71-bcfb-4ddf-9565-b82113d5d27f][neuroplasticity]] is mentioned in the book, which 
+enables change. Our brain's ability to form and reorganise neural connections alludes to the fact that 
+self-discipline can be developed and improved over time. The example used is that of a road being taken to and from 
+work every single day. The more often this road is taken, the more automatic the journey becomes, up to a point 
+where you will be able to get through it without conscious thought.
+
+Another important point raised is the concept of *willpower fatigue*. Self-discipline and willpower are not two 
+static quantities that are fixed, they are like gas in a tank, it can be drained or replenished. Essentially this 
+emphasises the point that no matter how great somebody's willpower is, it will eventually deplete. How does one 
+combat this then? One should prioritise important tasks when the willpower is at its highest, larger tasks should be 
+broken down into smaller ones, and self-care should be practiced to replenish willpower.
+
+* Two Rules:
+
+** The 40% Rule
+
+This rule was developed by Navy SEALs, and states that when you feel like you've reached your mental or physical 
+limit, the reality is that you've only reached about 40% of your true capacity. This rule allows you to create a 
+shift in your mindset. Perceived limitations are no longer ones maximum capacity, but rather, this shift pushes you 
+to tap into hidden reserves and maximises your potential.
+
+** 10-Minute Rule
+
+If you ever felt like you crave something, and the urge pushes you to it, the 10 minute rules states that you should 
+wait for 10 minutes before getting it. If you want to eat a sugary snack, wait for 10 minutes before getting it. 
+This exercise removes the 'immediate' from immediate gratification, and more-so shows that you *can* withstand your 
+urges.
+
+* Discipline Drainers
+
+The author then goes on to mention common discipline drainers, and how to overcome them. 
+
+** False Hope Syndrome
+
+Instead of setting unrealistic expectations, set smaller achievable goals, and celebrate the wins along the way. If 
+you were to do the former, it can quickly lead to disappointment and a decrease in motivation. The latter approach 
+will give you the sense of accomplishment, build self-confidence and increase momentum, which is more sustainable 
+over time.
+
+** Procrastination
+
+To improve self-discipline, procrastination should be avoided, one should stop waiting to *be ready* or for 
+everything to feel *just right*. Inaction goes hand in hand with making excuses, and ultimately sabotages the 
+chances of you getting the thing you want done. The 75% rule was mentioned, where you take action when you are 75% 
+certain of success. Embracing the imperfection allows you to act, and this action enables you to improve 
+self-discipline.
+
+* Flex your Uncomfortable muscle
+
+By nature self-discipline is uncomfortable. If you were given the choice to play video games or run a mile, most 
+would choose the former, simply because it is *easier*. Methods such as urge surfing, seeking out 
+challenges and practicing discomfort are mentioned here that would allow you to develop self-discipline. 
+
+* Create a Disciplined Environment
+
+The next chapter of the book states that having an environment that is conducive to self-discipline is one of the 
+most effective and simplest ways to drastically improve ones life. How does one do this? The author lists and 
+explains ways to create such an environment. From amongst them are: 
+- Minimising Distractions: essentially you create a clutter-free working environment, and focus on the 'out of sight,
+  out of mind' principle
+- Regulate Dopamine: being mindful of the cues that trigger dopamine release, such as junk food, social media etc. 
+  and instead creating a reward system that enforces positive behaviour and habits
+- Optimise default choices: simply put, this is streamlining disciplined behaviour and choosing the path of least 
+  resistance
+
+* Delayed Gratification
+
+This chapter was titled 'Why You Should Always Eat Your Vegetables First', and, as one can tell, this is talking 
+about the art of delaying gratification. The author goes on to explain how this works, and goes back to the
+[[id:acba0d25-08db-4784-8cc2-fe5c437ba723][stanford-marshmallow-experiment]]. Two ways one can delay gratification are:
+- Visualising your future self: research goes on to state that there is a strong correlation between visualising 
+  your future self and making better long-term decisions. This is simply putting yourself in the shoes of your 
+  future self and imagining what you will be doing in the future
+- The 10-10-10 Rule: a question to pose to oneself, asking 'how will I feel in 10 minutes, 10 hours and 10 days?'. 
+  This question forces a perspective shift and can allow you to prioritise long-term benefits over short-term 
+  satisfactions
+
+* Using targeted questions 
+
+> If you make the effort to ask yourself these four questions and to be
+honest in your answers, you’ll become more aware of your tendencies to
+rationalize and make excuses, and you’ll be prepared to create better
+habits for leading a disciplined life.
+
+The four questions are as follows:
+
+1. Do I want to be a disciplined person or not?
+2. Am I doing the right thing or simply what’s easy?
+3. These are the vegetables, so what am I getting for dessert?
+4. Am I being self-aware?
+
+* Mindset and Approach
+
+This chapter talks about how our mindset can affect weather we positively or negatively perceive our lives. Some of 
+the ways one can take on a more positive and optimistic outlook on life are:
+- The Endowed Progress Effect: perceiving advancements can make us feel more motivated and optimistic, one can do 
+  this by recognising and acknowledging progress in the past towards a goal
+- Goal Proximity: the idea that the closer we are to a goal, the more motivated we are to reach it.
+- Think of How Your Actions Can Benefit Others: when one considers how their actions can benefit others, this can 
+  quickly turn into a strong source of motivation and drive
+- Think Optimistically: by thinking optimistically, one can create a positive and optimistic outlook on life. The 
+  term used in the book is 'hoping for the best while preparing for the worst'
+- Think in Terms of Effort: focus on the effort, not the outcome. When one does this, they are able to enjoy the 
+  process regardless of the outcome
+
+* Build Routines and Habits
+
+Motivation is nice to have, but it is something that fluctuates based on emotion and circumstances. Habits on the 
+other hand, are something concrete and can be built and maintained. Research has shown that it takes 66 days to 
+build a habit, and requires self-discipline to get through that process. But once it is built, this habit will drive 
+you instead. The final thing mentioned in the book is the six sources of influence model by Joseph Grenny. These 
+factors are (1) personal motivation, (2) personal ability, (3) social motivation, (4) social ability, (5) structural 
+motivation, and (6) structural ability. 
+
+* Summary
+
+This book is a great read, and taught me a lot about self-discipline and the science behind it. I would definitely 
+recommend it to anyone who wants to improve their self-discipline. It is, however, something that should be 
+reflected upon, not all the approaches and strategies are a one-size-fits-all, thus, take it with a grain of salt and 
+adapt it to your own circumstances.