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Books/Book Notes/The Science of Self-Discipline.md

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+# The Science of Self-Discipline: Notes
+# 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 [[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
+[[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.