The Science of Self

The energy pyramid is a helpful way to think about the role of energy and how to manage it. It has four tiers that depend on each other: physical, emotional, mental, and spiritual. It lays out a blueprint we will follow for the rest of the book. The energy pyramid also dictates that we must rest sufficiently or risk burnout, and at the same time make sure we are challenging ourselves and pushing our limits to increase our energy capacity. • One way to cultivate greater physical energy is to start every day with an intense seven-minute workout. This wakes up your body, boosts energy levels, and gets you started on the right foot for the day.Get the audiobook on Audible at http://bit.ly/MoreEnergyHollinsShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think.#EnergyLevels #EnergyPyramid #Fitness #GutFlora #HealthyActivity #HeartHealth #JimLoehr #MentalEnergy #MoodStrengthening #MorningWorkout #PhysicalEnergy #PyramidalThinking #QuickCardioWorkout #QuickMorningWorkout #TonySchwartz #ThePhysicalFoundationOfTheEnergyPyramid #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #HaveMoreEnergy

A major stumbling block for those wanting to develop better self-discipline and improve their lives as letting their ego get in the way. The ego is a mask; it’s not the real you. Regularly remind yourself of the process, not the outcome and be okay with being a beginner or being wrong. Stop playing a role and encounter the moment as it is—no comparisons, appraisals, or judgments.On your self-discipline journey, you’ll encounter pain, which is inevitable. But suffering (i.e., the way we react to pain) is avoidable. Blame, personal narratives, regret, self-hate, doubt, anxiety etc. are all optional reactions. Try not to add “second darts” when life deals you a bad hand. With awareness and calm, compassionate acceptance, we can allow both pain and suffering to pass. Get the audiobook on Audible at http://bit.ly/41HabitsShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think. #SelfDiscipline #Suffering #TheEgoIsAMask #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #41Self-DisciplineHabits

The final piece of the puzzle for greater self-discipline and sticking to your guns is to change your thoughts. Thoughts, of course, lead to behavior, and behavior is what we want to change in the end. In this chapter, we talk about three specific ways to change the way that you think about taking action versus lying on the couch.First, we come to the Ulysses pact, or as I would call it, coerced compliance. It’s the act of burning your bridges and not allowing yourself to make a detrimental choice in the heat of the moment or out of a lack of self-awareness. When you find that you have no choice, and you must actually sit with your thoughts and work through things, that’s just what you’ll do. There is no easier path of least resistance, and there is no escape. If you can smartly plan and make this choice beforehand using commitment devices such as the Ulysses pact, then you no longer have to exercise self-discipline per se.Get the audiobook on Audible at https://adbl.co/3HhRPImShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition.Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think.#CoercedCompliance #HarrietStanding #RobLawlorLeeds #Kaizen #Lawlor #Leeds #MentalReserves #Odyssey #Ulysses #TheUlyssesPact #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #30DaystoSelf-Discipline

It’s not that self-discipline, habitualized behaviors, and intentional and analytical thinking are useless endeavors. No, these are some of the best changes you can make to your life. But you won’t be able to learn or implement them, or benefit from them in any way, unless you simply possess enough energy to use them. Energy is the battery for all our thoughts and behaviors. Without it, no other tactics, techniques, or tips will matter. This is essentially a real-life application of the concept of multiplying by zero. If your mathematical equation includes a zero, that means the overall result will be zero. This is another way of saying that energy is often the weakest link in the chain, and it is also the most fragile and elusive. It’s important.Get the audiobook on Audible at http://bit.ly/MoreEnergyHollinsShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think.#Hollins #HumanCondition #HumanNatureCheatSheet #PeterHollins #ItAllComesDownToEnergy #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #HaveMoreEnergy

The truth is that to-do lists often don’t take context into account. Q1 and Q2 thinking solves that problem by forcing you to understand the difference between urgent and important. Most people don’t have a grasp of these blurry lines, but it can mean all the difference in your output. Related to this is the don’t-do list, also essentially seen in Q4 of the Eisenhower matrix. Most people know what they should be doing but not what they shouldn’t be doing. This is where you eliminate tasks that (1) are insignificant, (2) are a poor use of your time, (3) don’t help your bottom line or end purpose, and (4) have a serious case of diminishing returns the more you work on them.Get the audiobook on Audible at https://adbl.co/3HhRPImShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition.Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think.#CoveyQuadrant #Eisenhower #UpgradeYourTo-DoListWithTheQ2Matrix #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #30DaystoSelf-Discipline

Being mindful and meditating are not just ways to reduce stress and improve wellbeing; theyre techniques to strengthen self-awareness, lower reactivity and improve self-discipline. When you meditate, you activate the parts of your brain responsible for self-control, strengthening those neural connections. Meditation is not just a discrete activity but a way of life. Find ways to become aware throughout the day and use these feelings of calm control and mindfulness to reconnect to your self-discipline. Pause, become aware of whats going on inside you and outside you in your environment, and notice your thoughts and feelings without judgment or interpretation.

Focus on a few main principles for lasting motivation: visualizing in detail our goal, getting comfortable with being uncomfortable, and allowing our future selves to advise and guide our present selves. Finally, the most important may be to recognize that you will slip up, but will always be ready to forgive, learn from mistakes, and move on to be better next time.Email the show at Podcast@NewtonMG.com or let us know what you think at http://bit.ly/hollinscommentGet the audiobook on Audible at http://bit.ly/PowerOfSelfDisciplineShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think. #Discipline #EncounterDiscomfort #FutureSelf #ImmediateGratification #InstantGratification #SelfDiscipline #MainPrinciplesForLastingMotivation #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #ThePowerofSelfDiscipline

Another way to improve your to-do list is by using categories: immediate attention, in progress, follow-ups, upcoming, and ideas. This allows you to again sort by priority and make sure that you are properly addressing what needs to be addressed.Get the audiobook on Audible at https://adbl.co/3HhRPImShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition.Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think.#ActionItems #ImmediateAction #ImmediateAttention #Selfdiscipline #UrgentMatters #BreakYourTo-DoListIntoCategories #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #30DaystoSelf-Discipline

The irony is that simply having a little faith in yourself will start to shift things for you! As we’ve seen, gratitude, responsibility, honesty and allowing others to hold you accountable are great ways to improve your life, but there’s also a lot to be said for simply believing in yourself. Whatever your weaknesses are, whatever your obstacles, hold onto the idea that it can change, and you can change it. It’s this attitude that will most empower you. Every morning, wake up and say to yourself, “I can do this.” Your “this” will change day to day, but so long as you have self-belief, you will have a much greater chance of achieving it, whatever “this” is. Get the audiobook on Audible at http://bit.ly/41HabitsShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think. #InstantGratification #Inzlicht #MentalHealth #MichaelInzlicht #SelfDiscipline #TorontoUniversity #Willpower #BelieveInWillpower #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #41Self-DisciplineHabits

Focus on a few main principles for lasting motivation. These include not waiting for a right time, taking baby steps, working from intrinsic motivation, avoid temptation outright, cutting distractions, monitoring impulses with mindfulness, visualizing in detail our goal, getting comfortable with being uncomfortable, and allowing our future selves to advise and guide our present selves.Email the show at Podcast@NewtonMG.com or let us know what you think at http://bit.ly/hollinscommentGet the audiobook on Audible at http://bit.ly/PowerOfSelfDisciplineShow notes and/or episode transcripts are available at https://bit.ly/self-growth-homePeter Hollins is a bestselling author, human psychology researcher, and a dedicated student of the human condition. Visit https://bit.ly/peterhollins to pick up your FREE human nature cheat sheet: 7 surprising psychology studies that will change the way you think. #AnticipateDiscomfort #ColdShower #CommonDistractions #ConstantDistraction #CullDistractions #Discomfort #Distraction #MonitorImpulses #SelfDiscipline #Willpower #LeadYourselfNotIntoTemptation #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #ThePowerofSelfDiscipline