Introduction

Welcome my fellow kings and queens. Thanks for joining me here!

You getting this ebook is a sign that you understand the value of
discipline and willpower in your everyday life.

It’s nice to find a kindred spirit in this world where disciplined

individuals seem to be far and few.

With all this said, I applaud you for taking steps to learn how to get
more discipline in your life so that you can use it to transform into the
absolute best version of yourself.

This short ebook aims to equip you with some everyday routines you
can use to increase your discipline and willpower reserves each and
every day.

We will break this into two sections:

1) Morning Routines
2) Evening Routines

By the end of this, you will have your own personal arsenal of routines
to set you up for success each and every day.

Also, for the remainder of the book, I will be mostly using the word
willpower instead of discipline because willpower is what fuels
discipline. But they can mostly be used interchangeably.

So without further ado, let’s get started.

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Morning Routines
A good start to the day is the best way to make sure the rest of the
day goes well.

And if nothing else, even if the rest of your day doesn’t end up going
great due to circumstances, you can still call the day a win because
you won the morning.

So let’s get started:

1) Hydrate

This one is mandatory, your body has gone around (hopefully) 6-8
hours without drinking anything while you were sleeping.

Some of the relevant negative side effects of dehydration include

headaches, sleepiness, and low blood pressure. All of which can wear
down and decrease your reserves of willpower.

So, the first thing you should do upon waking is drink a big glass of
water, preferably with electrolytes. Which can either be in the form of
salt or some other electrolyte solution (Try to stay away from the ones
filled with sugar).

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2) Journal/ Plan your day

Each day you embark on is its own individual journey, and a journey
without a destination (your plan) is just aimless wandering.
There are 2 mandatory things you should journal every day and 1
optional:

1) Your plan for the day (Mandatory)

As hinted at above, if you don’t have a plan for the day, you’re just
asking to be thrown in any which direction without any aim for what
you want to accomplish that day.

Having a laid-out plan lessens the willpower required to make

decisions by giving you a direction to head in without having to take
the time and effort to consider every possible direction. It is your
handy map for when life hands you a split path on the road.

Your plan can take the form of a to-do list (Bonus points if the list is
ordered from most to least important) or just simply your goals for the
day.

2) Gratitude (Mandatory)

I can hear the groans from here, but hear me out. I know practicing
gratitude sounds extremely “woo woo”, but I promise you it’s one of
the single most life-changing things you can add to your life.

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You see, our perception of life is programmed into our minds through
our daily thoughts and experiences. And gratitude allows us to
reprogram our minds to see life through a different lens.

Gratitude can be the difference between a day feeling horrible or

amazing. Because who would you rather be: The person who gets
annoyed and aggravated at life’s daily challenges? Or the person who
looks at those challenges with excitement and a smile?

Both can be you, it just depends on the perception you’re looking

through.

This can take whatever format you want, but a usual go-to
recommendation is to write down 3 big macro parts of your life you’re
grateful for (like your health, family, etc) and 3 micro parts of your life
your grateful for (The weather was good yesterday, your spouse told
you how much they love you, etc) each day.

3) Brain Dump (Optional)

The inspiration for this one comes from the practice of “The Morning
Pages”. This is where you take the time to fill out 3 full pages with just
a pure stream of consciousness.

There are many benefits to doing this, some of which include:

➢ Increased clarity
➢ Improved creativity
➢ Less anxiety

And much more.

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I don’t personally do this one every single day, but I have noticed the
days I do, my thoughts are in much better order, and my ability to
make non-obvious connections increase.

3) Movement

This doesn’t necessarily need to be a full workout routine ( but it

certainly can be), the main goal here is to get your blood flowing and
wake your system up.

The benefits of morning movement are many, but to name a few:

➢ Increased Mood
➢ Better Stress Management
➢ More Energy
➢ Greater Focus
➢ Better Sleep (Huge)

Like mentioned, this doesn’t have to be a full workout. You can do

yoga, go for a walk, do some quick burpees/pushups, etc.

Just make sure you get that blood pumping.

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4) Meditation

I bet you saw this one coming, didn’t you? The benefits of meditation
seem to be limitless with more and more research seemingly coming
out daily.

But more specifically in regards to willpower and discipline, regular

meditation has been shown to increase grey matter in the areas of the
brain responsible for producing willpower.

Meditation makes your willpower stronger and more robust. That

alone should be enough of a reason to make you want to start a
meditation practice, but to sweeten the pie here are some more
benefits of meditation:

➢ Reduced Stress
➢ Reduced Anxiety
➢ Increases Emotional Intelligence
➢ Enhances Self-Awareness
➢ Increased Attention Span
➢ Improved Sleep

So do you need some complex mediation routine to get the benefits of

this?

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Nope, a simple 10-20 minute session daily is enough to help reap the
benefits. But if that seems too daunting at first you can start small and
work your way up.

Just sit somewhere comfortable with your eyes closed, and focus on
your breath for a few minutes, and each time you find yourself
distracted, just come back to the breath. Increase the amount of time
you sit whenever you feel comfortable doing so until you can easily sit
for 10-20 minutes.

5) Daily Inspiration

I’ll lead you with this quote by Zig Ziglar: “People say inspiration
doesn’t last. Well, neither do showers. That’s why we recommend
them daily.”

Seeing something inspirational lights up the parts of your brain that

are used for long-term thinking which is paramount for gaining
willpower. Not only that, I’m sure we’ve all experienced the rush of
energy you get when you’ve witnessed something inspirational. It’s
like our battery of willpower just shot from 90% to 200%, we’re ready
to take on the world.

But this only lasts so long, which is why having a daily habit of
watching inspirational content is so powerful.

And lucky for us in this modern age there is plenty of inspirational

content available on youtube and other sites.

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Evening Routines
Congratulations, you’ve conquered another day. But we’re not done
yet. We’ve got two more things to do: Squeeze every ounce of benefit
left from this day and make sure the next one is set up for success.

1) Journaling

Yup, we’re coming in with another round of journaling to round off the
day. And there are two main things we want to look at.

Firstly, take a look at that to-do list or plan you made earlier in the day.
Did you accomplish everything on your list? Or was something left
undone? If so, What could you do differently tomorrow? The goal here
is to gather information from the day and figure out what you could
change and make better for tomorrow.

Secondly, write down your overall feeling about the day. Empty your
mind onto the paper so that you have no nagging thoughts left to keep
you tossing and turning during the night.

2) Meditation

We’re back for round 2 with meditation as well. This time though, on
top of all the willpower/discipline benefits we’re also utilizing the
calming effects that meditation has.

Regular meditation has been shown to fight stress and even reduce
the inflammation response in the body caused by stress, which in turn,
also helps to reduce anxiety and promote a sense of wellbeing.

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All of which also promote and enhance a good night’s sleep (more on
this in a bit).

3) Prepare for tomorrow

How does the saying go? “An ounce of prevention is worth a pound of
cure.” Well, how about we change that to: “An ounce of preparation is
worth a ton of willpower”?

Because the more you can reduce the friction required to complete a
task in advance, the more likely you will be to follow through with the
task once it’s time to go through with it.

An example of this is laying out your gym clothes for the morning, or
simply preparing your food for the day in advance. Both of which make
it easier to go through with the task of either going to the gym or
eating healthy when the time arises. The goal here is to set yourself
up for success because here’s the truth: The best way to stay
disciplined is to have to use as little of it as possible.

4) Gratitude

This is a widely underutilized tool at your disposal. Most people avoid

it because it sounds very “woo woo”, but this tool alone can drastically
change your life.

You see, your perspective is the lens and which you see life through.
This lens can either be negative or positive, and whatever you see
through these lenses reflect that.

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So what controls your perspective? Quite a few different things, but
the most important ones are your past experiences and your habitual
thought patterns. And while we haven’t quite managed to travel back
in time to change past experiences yet, the thing we can do right now
in this immediate moment is decide to change our habitual thinking.

This is where gratitude comes in because it reprograms your mind to

start seeing life and circumstances in a more positive light. And why is
this so important to discipline? Because you are much more likely to
stick with good habits and push through hard times if you have a more
positive outlook on life.

Plus, who wants to be stuck in a bad mood 24/7 anyway?

5) Sleep

We’ve finally reached one of the single most important factors in the
amount of willpower we have each day. An entire book can be written
about the importance of sleep (Check out “Why We Sleep” by
Matthew Walker).

But more relatively speaking, sleep not only affects your energy
reserves for the day, but it also greatly affects our stress and pain
tolerance for each day. A good night’s sleep can be the difference
between a day of struggle or a day of conquering.

With this being said, you want to do whatever it takes to maximize

your sleep quality each night.

Here are a few tactics I’m a fan of:

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 a) Supplementation: There are a few different supplements you
can look into, but some of my favorites are: Magnesium
Glycinate, Chamomile Tea, Ashwagandha & L-Theanine.
Experiment to see what works best for you.

b) Don’t eat for at least two hours before bed: Digestion is a

very energy-heavy process on the body and when you eat before
bed, your body is having to spend time and energy on digesting
food instead of focusing it on the restorative properties of sleep.

c) No screen time at least 1 hour before bed: Ideally, you’d want

to shut off screen time even earlier than that, but I understand
that’s less realistic to a lot of people. The blue light that comes
from electronic screens blunts the production of the very
important chemical melatonin, which helps you fall asleep and
stay asleep during the night.

d) Relax: This one is probably the most obvious, but also the most
important. Find time to wind down and relax before bed, let go of
all the stress of the day and just chill. This can be compounded
with the no-screen time before bed by doing your meditation
and/or journaling as well. Another option is to read a nice
calming book. Once again, just find what works best for you to
relax.

Fin.
I guarantee if you start utilizing these tools every day you’ll start to
notice willpower and discipline coming easier and easier each day.
You might have noticed that a lot of these seem to be just very

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practical and healthy habits every day. And you would be correct
because when it comes down to it, a healthy and consistent lifestyle
and the first step to building lasting discipline and subsequently lasting
change in life.

P.S.: If you found value in the eBook, it would mean a lot if you rated it
5 stars.

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