The Science of Self-Discipline Quotes

“We must all suffer one of two things: the pain of discipline or the pain of regret.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“Focus is one of the main pillars of self-discipline; a person who lacks the ability to focus is almost certainly one who will also lack discipline. Focus itself is dependent on something that neuroscientists call executive functions. The three executive functions that we are most concerned with when it comes to being disciplined are working memory, impulse control, and cognitive flexibility and adaptability. You can see why they are aptly named the executive functions. Your brain has to be able to set and pursue goals, prioritize activities, filter distractions, and control unhelpful inhibitions.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“When you try to break a bad habit or form a positive one, you’re naturally going to feel awkward or uncomfortable at first because you have to actively make decisions about your behavior. Your brain has already been programmed to function in a certain way, so it will resist the change and, as a result, make the new behavior feel wrong and even frightening. The best thing to do in order to successfully reprogram your behavior is to embrace that awkward feeling of wrongness. It will take a while for your new routine to feel right or natural, so just accept that and keep chugging along. It’s a bit like starting to wear eyeglasses for the first time. You start out feeling uncomfortable and overly conscious of that foreign object sitting atop your nose, but you get used to that feeling with continued wear, such that sooner or later you don’t even notice it when your eyeglasses are on. Eventually, the behavior you want will be wired into your basal ganglia and you can go back to autopilot as an improved version of yourself. Before that happens, though, habit formation will start with feelings of unease rather than feelings of excitement and comfort.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“One strategy to help you master delaying gratification is to think about your future self more—the one who will be rewarded for your temporary suffering. Integrate your view of your future self as one and the same with the you that is acting now. When you’re emotionally one with your future self, it becomes easier for you to act for the good of your future self instead of just following the whims of your present self.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“Without goals and aspirations, discipline is going to feel like pointless suffering.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“For whatever goal you want to achieve, there is discomfort along that path. Self-discipline drives you through this discomfort and allows you to achieve and attain. It’s an essential component of mastery, and nothing great was ever accomplished without it.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“The next time you feel that you’re about to give in to an urge or temptation, stop and ask yourself how you will feel ten minutes, ten hours, and ten days from now. The 10-10-10 Rule may not seem all that powerful, but it’s effective because it forces you to think about your future self and to see how your actions will affect you in the future—for better or worse.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“You can plan for the future and delay starting all you want, but the best thing you can do is to just begin. It doesn’t matter if that’s getting healthy, writing a book, or starting a business—the best time to start is now. There is almost no perfect timing you should be waiting for. Waiting to have more money, resources, or experience very rarely increases your odds of accomplishing the goal in the future. You only have the chance to succeed once you’ve started, and you can always figure out the details along the way.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“An ideal approach to life that is conducive to self-discipline can be summed up as being realistically optimistic—hoping for the best while preparing for the worst.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“Having self-discipline and willpower is the ability to do difficult or unpleasant things because those things are better for your well-being in the long run.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“A lot of things that happen to us and around us are out of our control. When we focus on what we can control—our own effort—our mindset becomes much healthier.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“Make positive actions and behaviors the default option for you. That way, you wouldn’t even need to exert more effort choosing the better and more self-disciplined of two or more options—you already have a single course of action laid out in front of you and you only need to follow it.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“The two biggest facets of environmental change are reducing clutter and distractions and optimizing choices based on the default effect.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“Procrastination, one of the most common enemies of self-discipline, may result from a paralyzing pursuit of perfection. When you’re always waiting for the perfect conditions before you start doing things, you will end up wasting time and never performing the actions necessary to accomplish your goals. To counter this, use the 75% Rule. Instead of waiting for 100 percent certainty, start taking action when you’re about 75 percent sure that you will succeed in your endeavor.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“Rather, it is a self-fulfilling prophecy in which the human brain anticipates an outcome and then produces that outcome of its own accord.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“fits”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“Detente por un momento, deja lo que estás haciendo y piensa acerca de un impulso que hayas sentido recientemente. Presta atención a las emociones y sensaciones físicas que sentiste. Acéptalo. Nota cómo las sensaciones evolucionan con el transcurso del tiempo. Mientras haces esto, enfócate en tu respiración para ayudarte a sobrellevar el deseo, imagina que es una ola y surfeas a través de ella.”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas

“Convertir en un hábito cotidiano el abrazar situaciones incómodas puede tener un efecto positivo en todos los aspectos de tu vida.”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas

“Ser disciplinado se reduce a escoger esas incomodidades temporales que te ayudan a largo plazo.”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas

“Ni una cantidad enorme de conocimientos, ni la formación de hábitos o la visualización harán que la disciplina sea cómoda. Es un hecho que la disciplina se sentirá como una obligación. Pero aquello que necesitamos en abundancia no es la autodisciplina por sí misma, sino una gran capacidad para manejar y tolerar la incomodidad. Flexionar el “músculo de incomodidad” se refiere a la capacidad para resistir lo incómodo, es decir, usar la resistencia mental para superar esos instintos que eligen lo más fácil, lo cómodo y la gratificación inmediata.”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas

“In addition to feelings of progress and investment, they have since come up with three main categories of motivation: autonomy, mastery, and purpose.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“discipline without purpose will probably just feel like pointless suffering.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“So ask yourself, what am I really doing all of this for? You probably don’t have the extreme discipline requirements of a bodybuilder, but you should ensure that your payoff is salient and truly moves you. The more discipline you require of yourself, the greater your reward must be at the finish line. Regardless of the ambitiousness of your goals, reminding yourself of them on a consistent basis will make you understand the necessity of discipline and stick with it.”
― Peter Hollins, The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals

“Los esfuerzos fallidos pueden llevar al éxito y el esfuerzo perfecto puede llevar al fracaso. Por lo tanto, es importante separar tu desempeño de los resultados, porque eso evitará que refuerces las técnicas erróneas. Serás capaz de aprender y desarrollar nuevas habilidades de manera eficiente si logras reconocer las cosas que hiciste bien en el proceso, sin importar si conducen o no al resultado deseado en cada caso particular.”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas

“Al parecer, nuestros cerebros ven a los demás de la misma manera que nos vemos a nosotros mismos -por lo menos en el caso de familiares cercanos y amigos-. Esto brinda una explicación clara de por qué el comportamiento puede ser contagioso. Cuando otras personas hacen algo, literalmente nos sentimos involucrados y manifestamos el deseo de hacerlo también. Piensa en las implicaciones: ¡otras personas influyen en lo que hacemos, cómo pensamos y quiénes somos! De nuevo, esas son buenas noticias si es una acción positiva, pero son malas noticias si es negativa.”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas

“La disciplina es esencialmente incómoda, por lo que mejorar tu relación con la incomodidad es una de las mejores formas de fortalecer tu autodisciplina. Todos tenemos diferentes miedos, inseguridades y molestias. Muchas personas van por la vida evitándolas, limitando así su potencial. Si quieres sacar el mayor provecho de los aspectos positivos de tu vida, puedes empezar enfrentando tus miedos y eligiendo la incomodidad.”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas

“Conclusiones: Algunos obstáculos comunes de la disciplina son plantearte metas poco realistas (síndrome de la falsa esperanza), procrastinar como consecuencia de buscar la perfección (puedes enfrentarlo con la Regla del 75%), racionalizar excusas para no actuar, y el efecto de la Ley de Parkinson (que puede ser combatido planteando plazos agresivos).”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas

“Plantéate fechas límite agresivas para desafiarte de una manera consistente y evitarás este obstáculo. Un plazo largo también implica un nivel sostenido de estrés de fondo. Oblígate a terminar pronto y libera tu mente.”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas

“Puedes planificar para el futuro y demorar el inicio todo lo que quieras, pero lo mejor que puedes hacer es empezar. No importa si se trata de ser más saludable, escribir un libro o iniciar un negocio, el mejor momento para empezar es ahora. Casi no existe el momento perfecto. Esperar a tener más dinero, recursos o experiencia rara vez aumenta tus probabilidades de alcanzar tu meta en el futuro. Solo tienes la oportunidad de tener éxito después de haber empezado, puedes averiguar los detalles una vez estés encaminado.”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas

“La procrastinación es enemiga de la autodisciplina porque con frecuencia implica que esperamos por las condiciones perfectas y así justificamos nuestra inacción. Por ejemplo, es fácil posponer ir al gimnasio porque nuestras pantorrillas están fatigadas o porque llueve. Solo porque la carretera no está en condiciones óptimas para que vayas al gimnasio no significa que debas posponer el compromiso. Son solo excusas. Lo que debes hacer para mejorar tu autodisciplina es simple. No esperes más para “estar listo”, o “sentirte preparado” para perseguir tus metas o cambiar tus hábitos. La inacción va de la mano con las excusas y realmente sabotea tus probabilidades de tener éxito. Cuando todo se siente cómodo y preparado ya es demasiado tarde, habrás esperado demasiado tiempo.”
― Peter Hollins, La ciencia de la autodisciplina: La fuerza de voluntad, fortaleza mental, y el autocontrol para resistir la tentación y alcanzar tus metas