Self discipline
None of this is expert advice. It's what people worked out for themselves, usually the hard way — what actually helped, and what they'd tell someone standing where you are. Take what fits and leave the rest.
If you only read a few
Do not buy junk food or snacks in the first place to eliminate the need for resistance at home.
It is easier to pass up an item on a store shelf for five seconds than to avoid it at home.
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Be encouraging of your partner's weight loss goals instead of fat-shaming them.
Help them realize their goals.
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Tell yourself you are growing and improving rather than weak.
Saying you are weak makes you feel weak; telling yourself you are growing makes you stronger day by day.
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Stop assigning negative thoughts to the act of waiting.
You may find that waiting is not so bad.
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Hide tempting foods from view if you cannot avoid buying them.
Seeing sweets triggers eating them, even for those with decent impulse control at the store.
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- If you struggle with impulse control at home, hide sweets so you don't see them.1
Train impulse control by delaying consumption, such as taking a sip only every two minutes, then five, then ten.
It is a transferable skill.
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Prepare in advance, such as taking gym clothes to work, to overcome resistance later.
Once home, the body starts to relax and things don't get done.
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Practice making yourself do necessary tasks when they ought to be done, regardless of whether you like it.
This is described as a valuable result of education.
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Forgive yourself after a setback and resume your routine immediately.
The longer you stay off track, the harder it is to maintain positive momentum.
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When willpower is low, leave your home and go to an environment that is more enabling.
Staying at home when willpower is low leads to getting too comfortable and failing to carry out tasks.
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Strengthen your 'reason side' with persuasive arguments to fill the gap while waiting out an impulse.
If the reason side isn't strong enough while waiting, it is easy to feed into temptation.
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If you struggle to apply yourself to a subject, repeat to yourself that you like it.
One person reported this helped them somewhat in applying themselves.
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Leave the room when a partner is snacking to remove visual cues of temptation.
Out of sight helps reduce temptation.
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Replace bad actions with good actions that provide the same reward, such as eating sliced apples instead of cookies when hungry.
The reward (no longer being hungry) remains the same or similar.
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If you crave a specific food, add it to your meal prep list for the following week so you can look forward to eating it.
Having all week to anticipate the treat makes the experience more enjoyable.
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Replace one behavior with another rather than going cold turkey.
Studies show this is proven more effective.
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Practice pausing in low-stakes situations like food or shopping choices to train the habit.
These actions are more accessible as conscious actions, allowing the trigger of pausing to bleed through to other areas.
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Reframe urges as erroneous survival impulses from an antiquated brain rather than valid desires.
The brain sends outdated signals it thinks will help you survive, but they are not necessary.
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Reduce the quantity of indulgences gradually to prevent your brain from adapting and demanding more.
Your brain gets used to the high and will want more; reducing now controls the situation before it is too late.
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Write your rules under your watch face for a subtle reminder.
It is more subtle than other approaches and becomes a more natural habit.
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End warm showers with a cold rinse to build tolerance to discomfort and strengthen willpower.
It builds physical tolerance to discomfort.
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Celebrate small victories in self-discipline, as they add up over time.
They really add up
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Limit indulgences like smoking or drinking coffee to specific times, such as weekends, to make saying no easier at other times.
It makes it easier to say no.
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Make a grocery list to avoid forgetting items.
Without a list, you will likely forget things.
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Determine your core values so that saying no becomes easier through a 'burning yes'.
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Focus on quality sleep and eat foods that provide natural energy to maintain self-discipline.
Self-discipline cannot be maintained when tired.
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If you live in an area with extensive delivery options, exercise serious self-discipline to avoid ordering.
Having over 1,000 restaurants deliver to your apartment requires significant discipline.
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Exercise caution if your workplace offers a buffet every day for every meal.
It presents constant temptation.
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Shop for groceries separately from your partner more often.
It is easier than shopping together, even if it is not romantic.
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Identify and interrupt the specific steps of the vice cycle: boredom or hopelessness, craving, attachment, action, and shame.
Stopping the process sooner prevents downfall.
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Build momentum to increase motivation.
Momentum is described as the most motivating factor.
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If you struggle with discipline lapses, analyze the specific reasons behind your decisions on those days to understand and correct them.
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Recognize that while instant gratification is woven into society, delayed gratification is more rewarding.
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