Self-Discipline Mastery · Develop Navy Seal Mental Toughness, Unbreakable Grit, Spartan Mindset, Build Good Habits, and Increase Your Productivity (Practical Emotional Intelligence Book 7) by W. Williams, James -- Read -- Imperial Library of Trantor

Index

Your Free Gift Introduction Chapter 1: The Science of Self-Discipline, Motivation, and Willpower

Habits and Willpower: Engines behind Change and Progress

The Energy/Strength Model Can Self-Discipline Be Enhanced?

Chapter 2: Shifting Your Mindset

What Is a Mindset? Changing Your Mindset

1. Accept your mistakes and learn lessons from them 2. Set small goals 3. Learn to find inspiration from any source 4. Practice meditation 5. Find three positive changes each day 6. Accept these three truths

Chapter 3: Building Good Habits and Breaking Bad Ones

The Little Habits That Make Up Your Day Ivan Pavlov and Classical Conditioning The Three-Step Loop in Habit Formation How The Three-Step Loop Works Big Actions vs. Small Specific Actions Easy and Simple Actions vs. Complex Actions Physical Actions vs. Mental or Emotional States/Decisions Using Visual and Auditory Cues Building Habits That Stick

Tactic #1: Mini-Goals and Micro Quotas Tactic #2: Use Behavior Chains Tactic #3: Visualize Your Goal the Right Way

How to Quit Bad Habits

Top 10 Bad Habits Breaking Bad Habits

Identify the Reward Punishment vs. Reward Removal Replacing the Bad Habit Tell a Friend Small and Big Rewards Is It a Habit or Is It an Addiction?

How to Practice Delayed Gratification and How to Overcome Temptations

What is Delayed Gratification? It All Began with a Marshmallow Practical Benefits of Delayed Gratification What Determines Your Ability to Practice Delayed Gratification How to Get Better at Delayed Gratification and Overcoming Temptations

Start Small Find Out What is Holding You Back Expect to Fail and Create a Plan When You Fail Focus on the Process Not the Performance

Sturgeon’s Law and the Pareto Principle Essential Habit #1 – How to Build and Stick to a Workout Plan

Keep It Short and Consistent Break Things Up Be Accountable Add Variety Have Fun

Essential Habit #2 – Maintain a Healthy Diet

Start with Realistic Expectations Clean Up Your Pantry/Fridge Find Out What Really Motivates You Skip the All or Nothing Mindset Change Your Diet and Exercise Plan at the Same Time Have a Healthy Snack in Your Pocket Always Plan Ahead When You Go Out or Travel Start Your Day with a High Protein Breakfast Remember That It Takes Time to Change Your Eating Habits

Essential Habit #3 – Sleep/Wake Up Early

Signs That You May Be Sleep-Deprived Why Is It Difficult to Wake Up in the Morning How to Wake Up Early in the Morning

Improve Bedtime Routines Move Your Alarm Further Away Exercise Regularly Get Some More Sunlight

When All Else Fails

Essential Habit #4 – Work Smart: Eat the Frog

Where Did That Phrase Come From? Which is Your Biggest Frog? The Rationale behind the Frog-Eating Habit

Too Many Meetings Dive! Dive! Dive! No Shortcuts

Essential Habit #5 – Mindfulness

What is Mindfulness? How Can You Benefit from a Mindfulness Habit?

Benefit #1: Prevents Overthinking and Anxiety Benefit #2: Improves Performance, Concentration, and Memory Benefit #3: Cognitive Flexibility Benefit #4: Alleviates Stress Benefit #5: Improves Sleep

How to Practice Mindfulness Now

Step #1: Allocate a space and choose a time for mindfulness practice Step #2: Focus and choose to do so despite distractions and challenges Step #3: Allow yourself that time to do nothing Step #4: Try not to look at the clock Step #5: Pay attention but don’t judge and let it all pass Step #6: Acknowledge your self-judgments and self-doubt Step #7: Return to the Present

Mindfulness Meditation Sample: Body Scan

Chapter 4: More Actionable Tips to Build Self-Discipline

That One Simple Trick That Will Boost Your Motivation to Do Anything

Beating the Traditional Model for Motivation Working with the Science behind Motivation That One Simple Trick

Move Towards Discomfort – How Discomfort Builds Character

Discomfort, Pain, and Chaos Builds Character A Paradigm Shift

Intermittent Fasting

Intermittent Fasting: What It Is Methods of Intermittent Fasting How to Stick to an Intermittent Fasting Regimen

Cold Showers

What Are Cold Showers? Benefits of Cold Showers Proven by Science It’s Not a Cure-All How to Make the Cold Shower a Habit

100 Days of Rejection Therapy

Benefits of Rejection Therapy

Building Routines

How a Routine Will Make You More Disciplined Downsides That You Should Know About How to Create a Healthy Mindful Routine

Chapter 5: Dealing with Burnout the Smart Way

What is a Work Burnout Exactly?

Three Types of Burnout

Different Modes of Measuring Exhaustion and Burnout A Short History about the Concept of a Burnout Who Can Get Affected by Burnouts Be Aware of the Burnout Signs: Some Important Q&A

List of Psychological Symptoms You May Experience List of Physical Symptoms You May Experience Key Symptoms That You Should Look Out For

Causes of Burnouts Burnout Prevention

Increase Self-Efficacy

Chapter 6 – Discipline Tactics of Navy SEALs and the Spartans

Success = Discipline Military Secrets

Don’t Quit Always Make Every Goal and Objective a Serious Thing Wake Up Early and Win the Morning Pay Attention to Every Lesson That You Learn Exercise Embrace the Suck Mastering the Art of Simplicity You’re Never Really Alone You Need to Challenge Yourself Constantly

Conclusion Thank you! Resource Page

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