I want to stay in shape, but I don’t like cycling in cold weather. So I have a great indoor trainer. I have Szwift, a great interactive cycling app.
In theory, I’m all set.
But, since indoor cycling makes me feel like a hamster on a wheel, I really don’t like spending hours on an indoor trainer. I “want” to ride the trainer… but I don’t want to ride it. (Think of a “want” as a desire without a subsequent action.)
So I use University of Pennsylvania professor David Premack’s Premack principle. (You know you’ve made it when your principle is eponymous.) The Premack principle involves using a probable behavior (something you really want to do) to reinforce a less probable behavior (something you “want,” but don’t particularly want, to do.)
An Inc.com Featured Presentation
The result is a temptation bundle, combining something you want to do with something you “want” but tend to struggle to do.
Say you want to get more exercise. A temptation bundle might be only listening to your favorite podcast when you take a walk, combining something you want to do with something you want, but struggle, to actually do. Or only listening to music when you’re doing calisthenics.
Or in my case, only watching documentaries I really want to watch when I’m riding the indoor trainer. I watched Michael Jordan’s ten-episode series The Last Dance that way. Same with The Redeem Team. Same with Metal Evolution, Becoming Led Zeppelin, and History of the Eagles. (Yep: I like documentaries about sports and music.)
I keep a list of documentaries I really want to see, and only watch them when I ride the indoor trainer.
Granted, that also sounds like a bribe, but it’s concurrent rather than after the fact — and works much better as a motivation and procrastination-avoidance strategy. A study published in Management Sciencedetermined people who used temptation bundling were approximately 25 percent more likely to follow an exercise program than those who were offered a reward to complete the program. (In fact, the reward group was only slightly more likely to stick with the program than the control group.)
If you’re trying to do things you typically avoid, rewards rarely work. But temptation bundling does.
Try it. Start by creating two columns. Title one column “Like to Do.” List things you enjoy doing. Things that tempt you. Things that divert you. Things you find hard to resist.
Title the other column “Want to Do.” List things you intend to do, or know you should do, but tend to put off or find excuses not to do.
But you can also include a variety of business tasks. Bookkeeping is a task I love to find ways to avoid, so I only listen to UFO — one of my favorite bands (again, I’m old) when I do administrative tasks.
Then see which “Like” items you can link with “Want” items:
I only watch documentaries I really want to watch when I ride the trainer. (I like documentaries, dislike the trainer.)
A friend only has popcorn when he develops new sales demos. (He likes popcorn, despises putting together sales demos.)
Another friends saves his favorite podcast for when he does inventories. (He likes, for example, Titanic: Ship of Dreams, but can’t stand supply management.)
Just make sure your “like” takes place at the same time as the thing you need to or should do, not as a post-willpower treat: again, that’s a self-reward, and self-rewards rarely work.
Temptation bundling also works when you want to build a new habit. Add a few new habits to your “want” list, take an item you really like to do, and only do it when you’re engaging in the activity you want to turn into a habit. If you love listening to music and want to get up every day and work out, only listen to music when you work out. (While that does require some degree of self-denial, it works.)
Granted, it also takes willpower to resist the temptation to do something you really like to do until you’re also doing something you want do.
But body chemistry will help you overcome that hurdle. You don’t get a shot of dopamine — the neurotransmitter that makes you feel good — after you get a reward. Dopamine gets released in advance of a reward: like knowing I get to watch When We Were Kings (the next sports doc on my list) the next time I hop on the trainer.
Link a dopamine-producing activity — listening to your favorite music — with a procrastination-producing activity — organizing your desk — and you’re much more likely to be motivated to undertake your “want” to do task.
And in time, you’ll not only biochemically but also mentally link the “want” with the “do.”
The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.
Do you have trouble transforming talk → action? Learn about Personal Growth Initiative (PGI) and the essential components behind a lifelong mindset of self-improvement.
Personal growth doesn’t just happen — it requires intention, planning, and action. While many of us may talk a lot about the things we want to change in our lives, transforming that talk into action can be a real challenge.
Psychologists have identified Personal Growth Initiative as a mindset that bridges this all-too-common gap between “talk” and “action,” helping individuals actively and consciously pursue their development in a clear and deliberate way.
As a reader of this article, you likely already check off some boxes for Personal Growth Initiative. The average person doesn’t consciously seek out knowledge about psychology and self-improvement, so you’re in a unique and special group of people. By virtue of being here right now, you are demonstrating a rare initiative.
Now let’s dive more into what PGI is all about.
Personal Growth Initiative: The 4 Core Components
Personal Growth Initiative (PGI) is a set of beliefs and attitudes that help individuals intentionally engage in their own growth process. It consists of four main components.
Readiness for Change
The first step is to be ready to make a change. A person can have all the help, guidance, and resources in the world at their disposal, but it all amounts to nothing if they aren’t ready to make that final leap. The basic truth is we often need that proverbial “fire under our butts” before we take conscious action. Once you’re ready, the next step is to translate that readiness into a clear plan of action.
Thought Patterns:
“I am aware of when I need to make a change.”
“I take every opportunity to grow as it comes up.”
“I am willing to step out of my comfort zone to achieve growth.”
“I take an active role in my self-improvement.”
“I don’t sit and wait for change to happen.”
Example: Imagine facing burnout at work. Instead of feeling trapped, a person with a high readiness for change may recognize this as a signal to re-evaluate their work habits or career path, making room for new habits and healthier routines (such as sleep, diet, exercise, or leisure time).
The second step is to create realistic plans for your growth. An idea remains just that until you put it on paper and hold yourself accountable. Having a clear vision of your future and where you want to go, then setting small and realistic goals that are within your reach, can help propel you forward in a natural and sustainable way.
Thought Patterns:
“I set realistic goals for what I want to change about myself.”
“I have a specific action plan to help me reach my goals.”
“I break down larger goals into smaller, manageable tasks.”
“I regularly review my progress and adjust my plan accordingly.”
“I stay committed to my plan even when faced with setbacks.”
Example: Let’s say you want to improve your physical health or lose weight. Instead of jumping into an unsustainable workout routine, a planful person might research the best exercise programs, consult with a trainer, and create a structured plan that best fits their lifestyle, personality, and fitness goals.
Another essential feature of the Personal Growth Initiative is actively seeking help and guidance from outside resources, including learning materials like articles and books, as well as reaching out to friends, mentors, or counselors. This is one of the most common ways people handicap themselves because they wrongly believe “I have to do everything on my own,” when the truth is there are plenty of resources available to take advantage of (including this website).
Thought Patterns:
“I ask for help from others when I need it.”
“I do my own research to learn more about new topics.”
“I like reading articles and books to learn new things.”
“I’m not afraid to reach out to a therapist or coach if I really need one.”
“I connect with communities or groups that align with my values and goals.”
Example: During a stressful life transition, like a divorce or job loss, someone with strong PGI would actively seek out the right books and resources, such as counseling or career coaching, to navigate the situation more smoothly and effectively.
Intentional Behavior refers to the daily or weekly actions you take that are purposefully directed toward achieving your goals. Unlike Readiness for Change, which is about being mentally prepared and open to growth, Intentional Behavior is about translating that readiness into consistent, goal-directed actions. It’s the final step between “talk” and “action.” For example, Readiness for Change might mean deciding that improving your health is necessary, while Intentional Behavior is actually getting up every morning to go for a jog or preparing a healthy meal.
Thought Patterns:
“I turn my intentions into actions.”
“I take small steps forward every day.”
“I build new habits into my daily routine that bring me closer to my goals.”
“I know what steps I can take to make intentional changes in myself.”
Example: After recognizing the need for change and making a plan, intentional behavior would involve committing to daily or weekly actions—whether it’s setting aside time for self-care or networking to explore new career opportunities. Each small step compounds over time, leading to greater progress and resilience.
Each of these components supports and strengthens the next, creating a clear pathway from “ideas” to “actions.”
“Readiness for Change” sets the foundation by keeping you open to new paths and patterns in life, ensuring that you are mentally prepared for growth and change when needed. From there, “Making a Plan” gives direction and a direct course for action, “Using Resources” provides support, knowledge, and inspirational boosts, and “Intentional Behavior” turns plans into consistent daily and weekly action. Together, they create a feedback loop that encourages continuous growth and resilience.
For example, someone with high Readiness for Change will see a major setback, like losing a job, as an opportunity to learn new skills or change their career path. They use Planfulness to plot a course of action they can follow, like going back to school or learning a new trade, seek new resources like career counseling, job fairs, or apprenticeships, and take consistent daily action, such as taking classes, practicing new skills, or sending out resumes – all of which help them not only cope with this major life change, but also thrive and ultimately find a better path forward in the long run.
One study published in the Journal of Happiness Studies found that PGI is positively related to adaptive coping styles and self-efficacy, suggesting that those who actively engage in personal growth are better equipped to handle negative and stressful events more effectively, because they approach life’s obstacles with the mindset of growth and learning rather than resignation and defeat.
If you aren’t ready to make a change – or you are completely resistant to change – it’s unlikely to happen. This includes therapy and coaching, where studies show that “motivational readiness” can be a contributing factor to how effective a therapeutic intervention is. This aligns with common factors theory, where one of the most important features of successful therapy and counseling is “shared goals” among therapist and client – you have to be on the same page about where you are and where you want to go.
Overall, PGI fosters a mindset that not only supports mental health and well-being but also builds long-term grit and resilience. By approaching challenges with intentional growth, individuals are more prepared to navigate life’s obstacles, setbacks, and inevitable ups and downs.
Embrace the Will to Improve
The best way to prove your commitment to something is through your actions.
Ask yourself, “What is the smallest step I can take today to start moving in the right direction?” Maybe it’s joining a gym, starting a new hobby, setting a 10-minute daily reading habit, or subscribing to our newsletter for more actionable tips and advice on self-improvement.
Personal Growth Initiative is about more than just wanting to improve — it’s about intentionally working toward becoming a better version of yourself. Start today by taking one small step, however small it may be.
Enter your email to stay updated on new articles in self improvement:
Do you see your emotions as a source of strength or weakness? New research shows how maladaptive beliefs about feelings can lead to destructive patterns and poor self-regulation. Learn how to better navigate your emotional world by cultivating the right approach and mindset toward every feeling.
Two people can experience the same exact emotion in radically different ways depending on their mindset and perspective.
Ultimately, the beliefs you have about emotions are going to influence how you respond to them. This includes both helpful and unhelpful strategies you use to self-regulate your mood and feelings on a daily basis, which is one of the main pillars of emotional intelligence.
Psychology research has looked into what types of beliefs about emotions are associated with maladaptive strategies. One new study published in Current Psychology identified two types of beliefs that can lead to emotional distress and the development of mood disorders: “emotional undesirability” (the belief that emotions should be avoided) and “emotional uncontrollability” (the belief that there’s nothing you can do to change your emotions).
Both of these maladaptive beliefs lead to a passive approach to mental health. They amount to the idea, “All emotions should be avoided – and if they do happen there’s nothing I can do about it.” Naturally a person who holds these beliefs isn’t going to make much of an effort to listen to their emotions more closely or channel them in a more constructive way.
For example, if a person is overwhelmed with anger and they hold these beliefs, they will always rely on their “default response” however destructive it may be: yelling at someone, drinking alcohol, punching a wall, or storming out of the room. The person doesn’t believe they have a choice in how they respond to their anger, they only blame others for their feelings, so there are limited options whenever anger arises. They say to themselves, “When I’m angry, I act like this! And that’s that!”
When you remove any choice or responsibility for your mood and feelings (and how you act on them), you automatically limit your power. You end up becoming a slave to your emotions, rather than a master of them. That’s why these maladaptive beliefs can lead to serious emotional dysfunction and disorder over time, especially if we don’t learn the proper tools and skills for managing our emotions more effectively.
Now let’s learn more about specific destructive beliefs about emotions and how they can hurt our mental health and well-being. Do you believe any of them (or used to in the past)?
5 Destructive and Maladaptive Beliefs About Emotions
People hold many misconceptions about their emotions, but these are the most popular myths:
Emotions Are Weakness – One of the most common beliefs about emotions is that they are a weakness that should be avoided. Whether it’s love, sadness, or fear, we are told to keep our emotions to ourselves, and any expression of them makes us imperfect and vulnerable. This is a myth especially common among men who strive to be as stoic as possible. Instead of listening to emotions and seeing them as a source of strength and knowledge, we bottle them up and are told to just “think with your head” and “be rational.” While emotions can be misleading and we should question our feelings instead of following them blindly or impulsively, the truth is emotions can contain a lot of power and wisdom when we can listen and respond to them in the right way.
Emotions Should Always Be Positive – Another popular myth about emotions is that we should always “feel good” and never “feel bad.” However, even the most emotionally intelligent person is going to experience their fair share of positive and negative emotions, because it’s an inseparable part of human existence. Negative emotions are not only inevitable, they provide a necessary function that helps us navigate our world and live better lives. All emotions – including sadness, fear, anger, anxiety, and grief – serve a purpose and guide us. Without the experience of pain we would put ourselves in danger, such as keeping our hands in a fire until it is burnt. In the same way, negative emotions are uncomfortable but necessary signals we need to survive.
Emotions Are Fixed and Permanent – Emotions come and go naturally, but in the moment they can feel solid and permanent. If you watch your emotions closely, you’ll notice they are always changing in various dimensions (time, intensity, frequency, shape), and if you wait long enough one emotion usually takes the place of another. This is the lesson of impermanence – it’s best encapsulated by the mantra this too shall pass, and it describes how every experience (sensations, thoughts, feelings, memories, imaginations) will eventually dissipate over time. Once you learn this, you realize that you don’t always have to act on every emotion to move past it, sometimes you can just sit and wait. There’s a mindful gap between every “feeling” and “action,” and we can experience an emotion fully without needing to directly respond to it.
Emotions Are Uncontrollable – In the heat of the moment, emotions can seem uncontrollable. Once an emotion becomes too intense, it can often hijack our brains and cause us to act in ways we later regret. One key aspect of self-regulation is creating a plan for negative emotionsbefore they happen. First identify one emotion you’re stuck in a negative pattern with. Then when you are in a calm and peaceful state of mind, write and brainstorm new ways to respond to that negative emotion in that situation. Put it in the form of an “if, then” statement: “If I feel angry, then I will take ten deep breaths” or “If I feel sad, then I will write for 10 minutes in my journal.” You can change your natural response to intense negative emotions, but like all habits it takes time, practice, and patience.
Emotions Are Irrational – The last common error people make is believing that emotions are the opposite of thinking and that the two are completely separate. We falsely believe we need to choose between “thinking” and “emotions” in a given situation when often they are interconnected and work in tandem. Beliefs ↔ emotions is a two-way street. Thoughts can influence our emotions (such as an idea in your head that makes you feel good/bad), and emotions can influence our thoughts (such as a bad mood making you more pessimistic or cynical). Emotions are just another way of processing information from our environment. In fact our intuition and gut feelings are often described as super fast pattern recognition that happens below the surface of consciousness. In some situations, gut feelings can be a more intelligent guide for making decisions than our conscious logic and reasoning.
What’s your perspective on your emotions? How have your beliefs about emotions changed over time?
Personally, I once viewed emotions as mere background noise, something to be ignored or suppressed in pursuit of pure rationality and self-control. My journey into psychology and self-improvement changed my perspective. I began to discover that “emotions are powerful,” “emotions are a resource,” and “emotions are worth paying attention to.”
This paradigm shift was foundational in shaping my approach to life and one of my core motivations for starting this website.
Enter your email to stay updated on new articles in self improvement:
What does the daily life of a legendary philosopher look like? Learn about Arthur Schopenhauer’s unique routine that he consistently followed for over 27 years.
Arthur Schopenhauer was a major figure in German philosophy throughout the 19th century along with Friedrich Nietzsche and Georg Wilhelm Friedrich Hegel.
While he’s known for his pessimism and negative outlook on life, there’s no denying that Schopenhauer was an intellectual powerhouse of his time who influenced many great thinkers, philosophers, and artists long after his death.
His book Essays and Aphorisms is a great introduction and overview of his philosophical ideas. It explains his core metaphysical belief of “world as appearance,” continuing the legacy of other idealist philosophers like Plato, Kant, and Indian philosophy, which warn about viewing the world strictly through a materialist lens.
The beginning of the book provides a nice biography of Schopenhauer’s family background, education, and life history. There’s one interesting section on his daily routine that caught my attention and wanted to share; it’s always fascinating to gain insights into the habits and lifestyles of influential figures, especially potential role models we can emulate and borrow from.
This specific routine characterizes the last third of Schopenhauer’s life:
“From the age of 45 until his death 27 years later Schopenhauer lived in Frankfurt-am-Main. He lived alone… every day for 27 years he followed an identical routine.”
Keep in mind, I’m only sharing this for educational purposes. I don’t necessarily recommend this way of living, but there are interesting lessons to takeaway from it, including how some of these habits relate to Schopenhauer’s overall philosophy.
Arthur Schopenhauer’s Daily Routine
Here’s a breakdown of Schopenhauer’s daily routine for the last 27 years of his life:
“He rose every morning at seven and had a bath but no breakfast;
He drank a cup of strong coffee before sitting down at his desk and writing until noon.
At noon he ceased work for the day and spent half-an-hour practicing the flute, on which he became quite a skilled performer.
Then he went out to lunch at the Englischer Hof.
After lunch he returned home and read until four, when he left for his daily walk:
He walked for two hours no matter what the weather.
At six o’clock, he visited the reading room of the library and read The Times.
In the evening he attended the theatre or a concert, after which he had dinner at a hotel or restaurant.
He got back home between nine and ten and went early to bed.”
While Schopenhauer mostly kept to this strict routine unwaveringly, he was willing to make exceptions under specials circumstances such as if he had friends or visitors in town.
Key Lessons and Takeaways
This daily routine seems fitting for a solitary and introspective philosopher, but there are key lessons that fit with conventional self-improvement wisdom:
Early Rising: Schopenhauer started his day at 7 a.m., which aligns with the common advice of many successful individuals who advocate for early rising. This morning ritual is often associated with increased productivity and a sense of discipline.
No Breakfast: Skipping breakfast was part of Schopenhauer’s routine. While not everyone agrees with this approach, it resonates with intermittent fasting principles that some find beneficial for health and mental clarity.
Work Routine: Schopenhauer dedicated his mornings to work, writing until noon. This emphasizes the importance of having a focused and dedicated period for intellectual or creative work, especially early in the day.
Creative Break: Taking a break to practice the flute for half an hour after work highlights the value of incorporating creative or leisure activities into one’s routine. It can serve as a refreshing break and contribute to overall well-being.
Outdoor Exercise: Schopenhauer’s daily two-hour walk, regardless of the weather, emphasizes the significance of outdoor exercise for both physical and mental health. This practice aligns with contemporary views on the benefits of regular physical activity and spending time in nature.
Reading Habit: Schopenhauer spent time reading each day, reflecting his commitment to continuous learning and intellectual stimulation.
News Consumption: Reading The Times at the library suggests Schopenhauer valued staying informed about current events. It’s worth noting that he limited his news consumption to a specific time of day (but it was easier to restrict your information diet before the internet).
Cultural Engagement: Attending the theater or a concert in the evening indicates a commitment to cultural engagement and a balanced lifestyle.
Regular Bedtime: Going to bed early reflects an understanding of the importance of sufficient sleep for overall health and well-being.
While Schopenhauer’s routine may not be suitable for everyone, there are elements of discipline, balance, and engagement with various aspects of life that individuals may find inspiring or applicable to their own lifestyles.
The Immovable Mind
Schopenhauer was known for his persistence and stubbornness – his consistent daily routine is just one manifestation of this.
He wrote his magnum opus The World as Will and Representation in 1818 when he was only 28 years old, and he never fundamentally changed his views despite continuing to write and publish until his death at 72.
Schopenhauer has been described as an “immovable mind,” never letting himself deviate from the course he was set out on.
His two hour walk routine in any weather is one of the most popular examples of this. From the biography in the book:
“Consider the daily two-hour walk. Among Schopenhauer’s disciples of the late nineteenth century this walk was celebrated fact of his biography, and it was so because of its regularity. There was speculation as to why he insisted on going out and staying out for two hours no matter what the weather. It suggests health fanaticism, but there is no other evidence that Schopenhauer was a health fanatic or crank. In my view the reason was simply obstinacy: he would go out and nothing would stop him.”
While this immovability has its disadvantages, you have to admire the monk-like discipline.
Schopenhauer was a proponent of ascetism, a life without pleasure-seeking and mindless indulgence. A lot of his philosophy centers around a type of “denouncement of the material world,” so it’s not surprising that a little rain and wind wouldn’t stop his daily walk.
This way of living is reminiscent of the documentary Into Great Silence, which follows the daily lives of Carthusian monks living in the French mountains while they eat, clean, pray, and fulfill their chores and duties in quiet solitude.
One of the hallmarks of a great routine is that it’s a sustainable system. The fact that Schopenhauer was able to follow this regimen for the rest of his life is a testament to its strength and efficacy, and something worth admiring even if it’s not a lifestyle we’d want to replicate for ourselves.
Enter your email to stay updated on new articles in self improvement:
There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.
Willpower is an important skill that we can harness and use to our advantage.
It is a key ingredient for success, and the foundation for buildinggood habits and avoiding or breaking bad ones.
When we’ve harnessed our willpower, we experience more happiness in all areas of our life.
If you’re looking for resources on willpower, you can check out a couple of postshere andhere.
In addition, you can read today’s article for our recommendations of the best willpower books to help you understand the science and art of this life skill.
These books are a cut above the rest, and full of information backed by science. Many have actionable strategies that can help you reach new levels of personal improvement.
If you’re looking for a book to help you understand how habits are formed, why it’s hard to change your habits, and how habits can deeply impact your life, this is the title for you.
In The Power of Habit: Why We Do What We Do in Life and Business, you’ll learn that habits have three main parts:
When we are able to recognize these three parts, we are also better equipped to master our habits (especially bad habits) instead of allowing them to take over our lives.
Throughout this book, Charles Duhigg presents a helpful thesis that explains how we can form habits that benefit our personal development and get rid of those that hold us back.
Make Your Bed: Little Things That Can Change Your Life… And Maybe the World is a blueprint for applying self-discipline in all areas of your life to maximize success.
Admiral McRaven was the key speaker at the 2014 commencement exercises at the University of Texas at Austin. His speech became the foundation of his bestselling book.
Within the book’s pages are 10 guiding principles for overcoming challenges in life. McRaven learned these principles while training as a Navy Seal.
Written in an engaging style, the book features anecdotes from the admiral’s life, providing valuable lessons on teamwork, dealing with failure, taking risks, and having the willpower to go on despite the challenges that arise.
3.The Mental Toughness Handbook by Damon Zahariades
The Mental Toughness Handbook: A Step-By-Step Guide to Facing Life’s Challenges, Managing Negative Emotions, and Overcoming Adversity With Courage and Poise explains the difference between grit and mental toughness.
It also provides actionable steps on how to endure hardships, function under pressure, and succeed in every challenge you encounter.
The book reveals the top seven traits of people who possess mental toughness, and also explains the close association between emotional mastery and mental toughness. It helps readers understand the significance ofself-awareness in the development of mental fortitude.
Finally, it provides simple practices for developing self-control and reveals five habits that strengthen the mind and curb impulsive behavior.
In Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, readers come to understand the far-reaching impact of habits.
The book is a blueprint for creating habits that nourish and propel you to success.
Furthermore, it provides great best strategies for breaking habits that hold us back from our highest potential.
Some key takeaways from the book include:
Better habits improve the quality of our lives.
Choose to be around people who exhibit the behavior you want to develop in yourself.
To achieve lasting success with your goals, you must first focus on your identity, making improvements as needed. Once you’ve achieved the improvements you wish to see in yourself, the rest will follow.
Looking for a science-based book about willpower? Look no further than The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It.
Kelly McGonigal offers insights from a number of different fields, including psychology, medicine, economics, and neuroscience, in this comprehensive book.
Here are some of the insights found in the book:
Willpower is actually a biological function that can be harnessed and improved in different ways, such as getting the right amount of self-care.
Willpower is a finite source, and that’s good, because being too rigid with ourselves has negative consequences for our health.
Mastering our own impulses is only possible if we give up the desire to be always in control.
It is important to find the right role models to help us master self-control and harness our own willpower.
This book reveals how we can unlock our potential and achieve success in our chosen fields.
Robert Greene uses the lives offamous and successful people throughout ancient and contemporary history as examples and jumping-off points for discussing the principles and strategies for achieving mastery.
Readers will learn about the three behaviors of our minds, namely:
Original mind
Conventional mind
Dimensional mind
The book offers insights into what our tasks in life are. It equips us with what we need to make positive changes.
7. The Science of Self-Discipline by Peter Hollins
The first thing that readers will appreciate about this book is how easy it is to read. It provides actionable strategies on improving your self-discipline and successfully accomplishing your goals.
One important takeaway from Peter Hollins is that “self-discipline is not only the goal, but also the journey.”
The Science of Self-Discipline: The Willpower, Mental Toughness, and Self-Control to Resist Temptation and Achieve Your Goals introduces the concept of neuroplasticity, where the brain adjusts or “rewires” itself in response to new stimuli.
He also shares the three executive functions that are prerequisites for achieving self-discipline:
Working memory
Impulse control
Cognitive flexibility and adaptability
Well-written and concise, this book is packed with useful information for building self-discipline and personal improvement.
Final Thoughts on Willpower Books
There you have it—seven willpower books for building self-discipline.
Each one offers strategies and methods to help you achieve your goals and reach a new level in your quest for personal development.
We hope that these books enlighten and inspire you and that the information you’ll learn from them will help you create positive changes in your life.
If you are interested in more resources about self-improvement and willpower, feel free to check out any of the posts below:
There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.
If you’ve tried to establish daily routines and failed, don’t feel bad. Your struggle is a common one—and something you can overcome it if you understand the psychology behind daily routines.
You see, there are many underlying reasons why you might have failed with building routines in the past.
Once you understand why these failures occurred, you’ll be able to take the first steps needed to stay consistent with your daily action plan, something a daily checklist template can help you with.
In this blog post, we’ll talk about seven psychological principles and the way they impact your ability to build positive habits. When you understand how they work, you’ll recognize why you make certain positive and negative choices on a daily basis.
7 Psychological Principles that Impact Building Positive Habits
Principle #1: Decision Fatigue
Researchers Danziger, Levav and Avnaim-Pesso recently analyzed factors that impacted the likelihood of Israeli prisoners being released on parole.
When it was time to decide if a prisoner should be paroled, it wasn’t the crime committed, the length of the sentence or the ethnicity of the offender that determined whether the prisoner would be granted freedom.
The biggest influence seemed to be the time of day the prisoner stood in front of the judge. The later in the day prisoners appeared, the less likely they were to be released on parole.
The judges weren’t being malicious or intentionally treating prisoners unfairly; they were suffering from “decision fatigue.” As the day wore on, each judge lost his ability to make good decisions. As a result, he went with the path of least resistance—denying parole to those who appeared before him.
As you make decisions throughout the day, you’ll eventually become worn down and start to look for shortcuts. Here are some of the foolish shortcuts people take when they have decision fatigue:
Writing an angry email instead of taking the time to respond in a way that requires more thought
Eating a fast food meal rather than taking the time to prepare something healthy
Making an impulsive and unnecessary purchase that blows your budget
There’s another possible negative outcome of decision fatigue—doing nothing. When we’re tired from a day of working hard and maintaining constant willpower, we often feel frazzled and tired. In many cases, this causes us to procrastinate on major projects we have planned for the end of the day.
This type of issue often occurs when couples or families wait until the end of the day to decide what to eat for dinner.
Chances are you’ve had some version of this conversation multiple times:
You: “What do you want to do for dinner?”
Your significant other: “I don’t know. What do you want?”
After going back and forth, you finally give up and go with the path of least resistance by ordering a delicious (but very unhealthy) pizza.
You could have avoided this decision if you’d created a meal plan and shopped for the right ingredients earlier in the week.
We all think we want to have a lot of choices, but the truth is that too many choices lead to overwhelm, causing people to make bad choices or shut down and do nothing.
Routines limit the number of decisions you have to make, increasing your odds of doing the right thing.
Principle #2: Cognitive Load
According to Wikipedia, “cognitive load refers to the total amount of mental effort being used in the working memory.”
There are three types of cognitive load:
Intrinsic, which has to do with the amount of effort a specific topic requires
Extraneous, which has to do with the way that information is presented to the learner
Germane, which refers to the effort required to organize information
To put it simply, the more you have to think about the process of completing an activity, the less energy you’ll have for future activities.
The amount of cognitive load is lower when a topic requires less effort. For instance, there is a lower cognitive load when calculating 2+2 than when performing a more complex calculation.
It’s important to note that every individual has a different capacity when it comes to their ability to process information.
This difference is clear when comparing novices and experts. For example, the young child who is just learning math has to work hard to solve the previous math example—even though it’s a simple task for most adults.
Here’s another example:
Think of the amount of mental energy driving takes for the person who is just learning, compared to someone who has been driving for several years.
The novice driver has to think about every move, from buckling a seatbelt to adjusting mirrors to turning the key in the ignition and then putting the car into drive.
In contrast, a person who has been driving for several years and drives the same route to work every day can safely drive to work without even thinking about how to get there.
Daily routines help when it comes to reducing the amount of cognitive load because, in a sense, you become an expert at the things you do day in and day out.
Principle #3: Ego Depletion
We wrote about the concept of ego depletion in our book The Daily Entrepreneur, and the concept is worth revisiting here because it relates to many aspects of habit development—including daily routines.
In Steve’s habit-related studies, he learned about ego depletion from the book Willpower by Roy F. Baumeister and John Tierney. In this book, ego depletion is defined as “a person’s diminished capacity to regulate their thoughts, feelings and actions.” (Here are other books on willpower that I recommend.)
Willpower is compared to a muscle. In the same way that your muscles become fatigued with use, your willpower also becomes fatigued, and the amount of willpower you have diminishes as you use it throughout the day.
Simply put, once you’ve used up your supply of willpower for the day, it’s very difficult to exercise discipline.
This principle is important to keep in mind as you work to establish daily routines. If you try to adjust too many things in your routine all at once, you are more likely to fail.
Our advice, as you go through this book, is to focus on just one of the six areas. Don’t worry about the others until you’ve turned your new routine into a series of automatic actions. Only then should you move on to one of the other areas of your life. Doing it this way will dramatically increase your odds of success.
Principle #4: “What-the-Hell” Effect
Willpower is an important aspect of developing any habit, including daily routines.
Unfortunately, in spite of our best intentions, we often hit a bump, slip up and fail to do what we set out to do, or wind up doing something we swore we wouldn’t. This happens to everyone. What matters is how you respond to this failure.
The bottom line is that you have two choices: learn from this mistake and jump right back into the routine or succumb to what’s commonly called the “what-the-hell” effect.
For example, let’s say that you’ve sworn off sweets, but you mess up and eat a cookie. If you eat one cookie, the “what-the-hell” effect might lead to a cookie binge. Before you know it, you’ve devoured a whole box of Pepperidge Farm Double Chocolate Nantucket cookies.
And since you ate the whole box of cookies, what the hell, you may as well grab a donut to go with your coffee the next day on the way to work. Of course you do all of this while telling yourself that you’ll get back to your sugar-free diet next week, since you’ve already blown it for this week.
Eventually, though, you completely give up on this habit change because you feel like you don’t have the willpower to stay consistent.
Sound familiar?
We know this all too well because it’s a faulty logic trap we’ve all experienced at some point.
Principle #5: “Monkey Mind”
Monkey mind is a Buddhist term that means “unsettled; restless; capricious; whimsical; fanciful; inconstant; confused; indecisive; uncontrollable.”
Monkey mind is an especially big problem for those who have attention deficit hyperactivity disorder (or ADHD), but most have struggled with this problem at some point.
Monkey mind can keep you from sticking to your daily routine. It often happens when an action causes you to think of a related action. The second action leads to a third, and so on and so forth. Eventually you’re doing something that has nothing to do with the first action.
For instance, let’s say part of your morning routine is to journal for 10 minutes. (Check out these daily journal templates you can use.) A decision to check your email “real quick” can lead to all kinds of distractions, such as clicking on a link in an email that goes to a blog post that has links to other blog posts.
And of course there are the comments on the blog that you just have to respond to. Suddenly that 10-minute creativity routine has turned into a 30-minute rabbit hole of unproductive tasks.
Later on in this book, we’ll talk about a variety of productivity tools and habits. The reason we emphasize being disciplined with your work is that you’ll avoid the trap of monkey mind. Instead of succumbing to it, you’ll learn to recognize when it’s happening and avoid succumbing to the lure of this thought pattern.
Principle #6: Multitasking Isn’t Effective
Multitasking was once touted as the way to get things done. People who are (supposedly) good at it often feel a sense of pride as they declare—usually with big fat smiles on their faces—“I’m a great multitasker!”
There are a few exceptions, of course. For example, you may be able to listen to a podcast or audiobook while doing housework, walking the dog or exercising. But in most cases, being present and “all in” are important if you want to be truly focused on whatever it is you’re doing.
As an example, Steve enjoys listening to podcasts on his daily walks because he follows the same routes (so there’s little cognitive load). However, he turns off the podcasts when he’s writing because he can’t concentrate on both the words in his head and what’s discussed on the show.
Remember, daily routines are much more than something you check off a list. The idea here is to improve the quality of your life and the lives of those around you. If you’re simply going through the motions and multitasking the whole time, then don’t expect to get good results.
Here is three-step process to help you to be present with all that you do:
Step 1: Be mindful of your current focus. For instance, your focus may be your children, a book you’re reading or a project at work. Be aware of what your “one thing” is at every moment.
Step 2: Push aside anything that doesn’t enhance or add to that one thing. If you’re focused on your children, turn off your cell phone and shut down your computer unless you absolutely need to have them on.
Step 3: Set a time limit for your current focus. Setting a time limit for the thing you’re focused on can make staying focused more doable, and can also help to bring about balance.
If you’re focused on your kids, for example, let everyone know you will be away from your phone for the next hour or two. Then check for messages at the end of the session.
You’ll get a lot more done if you are completely present with whatever you’re doing—and you can even improve your relationships with this type of approach.
Principle #7: You NEED Downtime
How regularly do you have downtime?
If your response is, “Not very often,” or worse yet, “What’s downtime?” you could be in trouble.
Downtime is not an act of laziness. It is, in fact, an incredibly important factor to keep in mind when it comes to daily routines. The truth is, we need more downtime than most people think.
According to a 2013 Scientific American article, workers in industrialized nations spend as much, if not more, time taking in information as they do completing actual work. This consistent bombardment of information makes it difficult to process things and makes it even harder to shut off our minds when it’s time to rest.
U.S. employees not only deal with information overload, but are some of the worst when it comes to vacation time. Unlike the European Union, the United States has no federal laws mandating vacation time, sick leave, paid holidays or other paid time off.
The crazy thing is, even though Americans get less paid time off than most industrialized countries, it’s not unusual for Americans to have a lot of unused vacation time at the end of the year.
Even worse, when people go on vacation, they often feel the need to check email and, in some cases, show up at virtual meetings.
Even if you don’t have an unreasonable boss, it’s easy to feel intimidated by co-workers who stay at the office late and then work all kinds of crazy hours after they go home for the evening.
After all, no one wants to be the last person to show up at the office each day and the first one to go home, lest they be considered a slacker.
Why are we mentioning this? Because it’s important to avoid getting so caught up in daily routines that you don’t have any time to recharge. Although it’s true that a set schedule will make you more productive, the idea isn’t to work like a machine and never take time off.
This quote from the Scientific American article referenced above provides some good food for thought regarding the necessity of downtime:
“Downtime replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both achieve our highest levels of performance and simply form stable memories in everyday life. A wandering mind unsticks us in time so that we can learn from the past and plan for the future. Moments of respite may even be necessary to keep one’s moral compass in working order and maintain a sense of self.”
Final Thoughts on Daily Routines
Sometimes you need to do less in order to ultimately do more.
As you think about the daily routines you want to implement, be sure to leave yourself enough margin for downtime. Or better yet, make downtime part of your daily routines.
If you need some help creating your daily routines, here are some more articles:
