The Science of Self

A to-do list hastily written on a Post-It might be one of the most ubiquitous tools for self-discipline and avoiding procrastination. It works on our psychology by manipulating dopamine, and this is one of the few instances that we can actually make our brains work for us. But ultimately, a to-do list just makes sure that things are not being forgotten or falling through the cracks, and it doesn’t necessarily assist you in doing more. It just prevents you from doing less. Thus, we need to level up the humble to-do list.We can start to do this by trimming the to-do list down to three items per day (yes, only three) to keep focused and lean. We can also set an intention or overall mission for the day and add only five (two big and three small) or nine (one big, three medium, and five small) tasks to the list in support of that mission. We can also add an element of reality-testing by evaluating your tasks through the metrics of seriousness, urgency, and growth in order to easily see what to prioritize.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.#DopamineRelease #EisenhowerMatrix #Hammadi #Pareto #Sisyphus #Zeigarnik #To-DoListsOnSteroids #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #30DaystoSelf-Discipline

• Have a healthy attitude toward control—though there are things in life we never have control over, we are always in charge of our own reactions and actions. Try the Stoic exercise to help you identify what you can change, what you can’t, and practice the wisdom it takes to know the difference.• Self-disciplined people know that their success in life is their own responsibility, and they own it. They don’t blame others, complain, or wait for permission. They embrace the freedom of responsibility.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. #Gratitude #GratitudeJournal #GratitudePractice #OwnResponsibility #PracticeGratitude #Selfdiscipline #SelfDisciplineHabits #TakeOwnershipAndResponsibility #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #41Self-DisciplineHabits

For example, every day you could commit to walking for thirty minutes. You’re not committing to running a marathon or losing fifty pounds. All you have to focus on each day is walking thirty minutes, that’s it. You may certainly build up to the marathon or gradually lose all that weight, but that’s not what you focus on each day, each moment. Just take a baby step each day, then repeat it the next day. Biting off more than you can chew only means you give up sooner!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. #ExternalMotivation #ExtrinsicMotivation #IntrinsicMotivation #SelfDiscipline #SmallAchievableTasks #PatientPerseverance #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #ThePowerofSelfDiscipline

Unscheduling is the radical opposite because it takes the focus off of work. In some ways, it is more realistic, because it dictates that you fill in your schedule with all of your nonnegotiables and life priorities. That way you can see how much time you actually have to work and think. It also allows you to see what is missing from your life and is harming you emotionally. Work comes last in this type of schedule, which is a weird thing to desire, but unless we have emotional energy and psychological comfort, then we will never get around to our tasks anyway, right?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.#Fiore #NeilFiore #LeisureTime #ProductivityGurus #Selfdiscipline #TheAll-PowerfulSchedule-Unscheduling #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #30DaystoSelf-Discipline

Have a healthy attitude toward control—though there are things in life we never have control over, we are always in charge of our own reactions and actions. Try the Stoic exercise to help you identify what you can change, what you can’t, and practice the wisdom it takes to know the difference.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. #Control #SelfDiscipline #Stoic #DetermineWhatYouCanControl #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #41Self-DisciplineHabits

• This kind of self-reflection allows you to see exactly what areas you need to work on and see whether your efforts are resulting in progress. • Depending on which aspects you identify as under-developed, you can do a lot to improve. • To find positive mentors, reach out to others and network, or simply ask for help and advice from accomplished people. • To develop sensory rich vision, make a goal collage or practice visualization to conjure up a vivid, five-sense image of the end you’re aiming for. To increase self-belief, actively court failure and rejection—to prove to yourself that your worth as a person doesn’t stem from these things. Meditation, mindfulness, and self-care also go a long way to cultivating self-compassion. • To have better planning and organization, start by decluttering both your mind and workspace to cut down on distractions. Set up habits that allow you to atomate, delegate and concentrate. • To build skills and education, keep reading. Become curious, and ask questions, learning where you can. To improve patience and perseverance, focus on the smallest, sustainable change you can make and keep up every day. To see work as play, change your language. Don’t say, “I have to do XYZ,” but instead say, “I choose to do XYZ.” Remember, nobody is forcing you to be the best version of yourself.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. #Gratitude #MindfulnessPractice #Organization #Selfbelief #SelfDiscipline #SensoryImage #SensoryRichVisionGood #StopMultitasking #BringingSelf-DisciplineTraitsToLife-Part2 #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #ThePowerofSelfDiscipline

• A schedule can be just a schedule in the way that a hammer can be just a hammer. But why not use it to its greatest potential instead of as something you only take out for passive purposes? Scheduling is powerful because it very clearly sets out our intentions and goals often on a daily or hourly basis. So why aren’t we using them more? In this chapter, we lay out two divergent methods of using a schedule: timeboxing and unscheduling. • Timeboxing is all about living in your calendar. Whatever is on your mind needs to be scheduled first and foremost. In this way, a calendar is a commitment device that keeps you on track, and organized as well, because timeboxing involves accounting for time, environment, context, energy, desire, and difficulty. It really is as simple as devoting yourself to a schedule and making sure that nothing falls through the cracks. It turns out that when we set out our intentions, we tend to keep them more often than not.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.#Selfdiscipline #UrgentTasks #TheAll-PowerfulSchedule #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #30DaystoSelf-Discipline

• Willpower is a limited resource that can get depleted on the many tiny stressors and tensions of daily life. Lower your overall life stress and you free up more mental bandwidth to spend on what’s really important. Stress management should be a regular habit and not reserved for when you’re already struggling. • Finally, think of glucose as the physical analogue of willpower. Sip something sweet to replenish glucose (which your brain runs on) and you improve your self-control—just make sure you’re not overindulging in unhealthy sweet things. 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. #Habit #Keywords #Selfdiscipline #SelfDisciplineHabits #LowerOtherLifeStressors #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #41Self-DisciplineHabits

Working with the limitations of your own brain requires an honest appraisal of where you are and how you’re functioning. Make it a habit to routinely assess yourself on the following aspects, on a scale of one to ten: Sense of purpose, the presence of positive mentors, sensory rich vision, self-belief, planning and organization, education and skills, patient perseverance, and the ability to see work as play.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. #FigureOutWhereYouAre #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #ThePowerofSelfDiscipline

The second set of instructions comes from Hungarian writer Mihaly Csíkszentmihályi and his flow theory. Flow is about moving and working effortlessly, to the point that you lose track of time and are engrossed in your task. Sounds nice, doesn’t it? He lists a set of requirements for achieving flow, but we will focus on the elements of having your actions pointed toward specific goals, a balance of challenge and ease, and feedback to let you know that you are making a difference, thus keeping you motivated toward chasing that feeling. 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.#ChallengeVersusSkill #ConcentrationLevels #Csíkszentmihályi #FlowState #FlowTheory #Mihaly #MihalyCsíkszentmihályi #Selfdiscipline #AFormulaOfFlow #RussellNewton #NewtonMG #PeterHollins #TheScienceofSelf #30DaystoSelf-Discipline