@UPWINTERARC

DICIPLINE IN LIFE
DAILY HABITS
ESSENTIAL GROWTH
BOOK SUMMARY

WORKOUT
PROGRAM
HOME WORKOUT
BODY LANGUAGE
BECOME 1%

BAD HABITS
SELF-IMPROVEMENT
ESSENTIAL
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IMPORTANCE :
Discipline is the key to success because it
allows you to stay consistent, form strong
habits, and achieve long-term goals. Unlike
motivation, which fades, discipline keeps you
moving forward, even when it’s tough. Here’s
how to build it:

BUILD DISCIPLINE
1. START SMALL – BEGIN WITH EASY, DAILY HABITS AND
GRADUALLY BUILD FROM THERE.

2. SET CLEAR GOALS – KNOW EXACTLY WHAT YOU WANT AND

BREAK IT INTO ACTIONABLE STEPS.

3. CREATE A ROUTINE – A STRUCTURED ROUTINE HELPS YOU

STAY ON TRACK WITHOUT OVERTHINKING.

4. REMOVE DISTRACTIONS – ELIMINATE TEMPTATIONS THAT

PULL YOU AWAY FROM YOUR GOALS.

5. HOLD YOURSELF ACCOUNTABLE – SHARE

YOUR GOALS WITH SOMEONE OR TRACK
YOUR PROGRESS.

6. FORGIVE MISTAKES – IF YOU SLIP UP, GET

BACK ON TRACK RIGHT AWAY.

7. REWARD PROGRESS – CELEBRATE SMALL

WINS TO STAY MOTIVATED.

Important part
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This checklist includes daily habits that you can

track to ensure they stay consistent on your goals
and become 1% everyday

Wake up early (5 AM-6 AM) – Maximize your day by starting

before most people. Early mornings give you quiet, focused time.

Hydration + Stretching – Drink 500 ml of water and do 5-10

minutes of stretching or mobility work to wake your body up.

10 minutes of mindfulness – Meditation or deep breathing to

sharpen mental clarity and emotional control.

Gratitude & intention setting – Write down 3 things you’re

grateful for and 1 major goal for the day. Set your intention with
focus.

1 hour of learning – Devote time to deepening your knowledge in areas that move
you forward (business, personal development, skills).

Example: Read 20 pages of a book, listen to a podcast, or take an online course.

Apply immediately – Take one key insight and apply it to your current projects, work,
or life.

Expand your thinking – Engage in something that challenges your current mindset
(e.g., watch a TED Talk, journal on self-limiting beliefs).

DO THESE WORK EVERYDAY

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Prioritize your top 3 tasks – Every day, identify the 3 most

important tasks that have the highest impact on your goals. Do
them first.

2–4 hours of deep work – Block uninterrupted time for high-

impact tasks. Avoid multitasking. Use techniques like time
blocking or Pomodoro to maintain focus.

Review progress – At the end of the work session, reflect on what

worked well and what can be improved.

60 minutes of physical activity – Whether it’s strength training, cardio,

yoga, or sports, commit to a challenging workout.

Focus on mobility and recovery – Spend 10–15 minutes post-workout

stretching or foam rolling to improve flexibility and prevent injury.

Nutrition mastery – Stick to a high-energy diet focused on whole foods,

lean proteins, and vegetables. Plan your meals to avoid decision
fatigue.

1 meaningful connection per day – Reach out to someone you

admire, collaborate with, or simply want to learn from.
Relationships are key to growth.

Engage and give value – Help others where possible. Whether

it's answering questions, providing advice, or offering feedback,
giving value builds strong, lasting networks.

DO THESE WORK EVERYDAY

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End-of-day reflection – Journal or mentally review your day.

What did you achieve? What lessons did you learn? Where did
you fall short? This increases self-awareness.

Track your habits – Use a habit tracker or app to mark daily

progress in your core areas (learning, fitness, deep work).

Refine your goals – Adjust long-term goals based on daily

reflections. Course-correct when necessary

Declutter your workspace – A clean, organized environment boosts

focus. Remove distractions like your phone or unnecessary tabs.

Upgrade your tools – Use productivity apps or tools to streamline

tasks (e.g., Todoist, Trello, Notion).

Eliminate distractions – Implement focus aids like website blockers or

noise-canceling headphones.

Prioritize sleep (7-8 hours) – Set a regular sleep schedule and

follow it rigorously. Quality sleep supercharges productivity
and mental sharpness.

Digital detox in the evening – 30-60 minutes before bed,

disconnect from screens. Focus on relaxation (reading,
journaling, meditation).

DO THESE WORK EVERYDAY

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Focus on 1% improvement – Small daily

improvements compound into massive
success.

Consistency is power – Showing up

every day, even when it’s hard, creates
long-term results.

Prioritize high-impact actions – Don’t

focus on being busy, focus on what
moves you toward your big goals.

Seek feedback and course-correct –

Constantly refine your path based on
learning and growth.

Push beyond comfort zones – Daily

discomfort leads to growth. Regularly
test your limits.

DO THESE WORK EVERYDAY

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ITS BETTER TO ACT THAN REGRET

COMFORT IS FOR FOOLS IT STOPS YOU FORM

ACHIVING YOUR GOALS

YOU MUST HAVE ADAPTABILITY AND FLEXIBILITY IN

ANY SITUATION TO BE SUCCESSFUL

YOU ARE ONLY ONE WHO CAN CHANGE YOU LIFE

NO ONE US COMING TO SAVE YOU

THEIR IS ALWAYS TIME TO DO THE WORK YOU

JUST HAVE TO FIND IT

WORSHIP AND TREAT YOUR BODY AS TEMPLE

KNOW WHAT GIVE YOU COMFORT IS IT STAYING

IN BED , PARTYING , SCROLLING MOST OF TIME
THE THINGS YOU LIKE IS THE ONE STOPPING YOU
TO REACH OUT YOUR POTENTIAL

implement these in life

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FAKE IT UNTIL YOU MAKE IT

WIN THROUGH ACTIONS NOT REACTIONS

AVOID NEGATIVE PEOPLE

BEST WAY TO KILL A DREAM IS TELLING IT TO A SMALL

MINDED PERSON

SET YOURSELF IN PERFECT ODER BEFORE CRITICIZING

THE WORLD

COMPERE YOUR SELF WITH THE PERSON YOU ARE

YESTERDAY IS THEIR IS ANY IMPROVEMENT

KNOW YOUR DESTINATION

DREAM CAN BE TURN IN TO REALITY BY ACTIONS

NEVER SETTLE FOR LESS

ONLY FAILURE IN LIFE IS NOT TRYING

ITS NEVER TOO LATE TO CHANGE

implement these in life

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FOR GYM SESSIONS

WEEKLY WORKOUT SPLIT: 5-DAY
STRENGTH TRAINING + 2 DAYS
ACTIVE RECOVERY
DAY 1: UPPER DAY 2: LOWER BODY
BODY (PUSH DAY) (LEG DAY)
Focus: Chest, shoulders, and triceps Focus: Quads, hamstrings, glutes, and calves

Warm-up: 5-10 minutes of light cardio (jump rope, Warm-up: 5-10 minutes of light cardio + dynamic leg
treadmill) + dynamic stretches for upper body stretches (lunges, hip circles)

Flat Barbell Bench Press – 4 sets of 8-12 reps Back Squats – 4 sets of 8-10 reps

Incline Dumbbell Press – 3 sets of 8-10 reps

Romanian Deadlifts (RDLs) – 3 sets of 8-10 reps
Overhead Shoulder Press (Barbell or Dumbbells) – 4 sets of
8-12 reps
Leg Press – 4 sets of 10-12 reps

Dips (Chest-focused) – 3 sets of 10-12 reps Walking Lunges (Bodyweight or with Dumbbells) – 3 sets
of 12 reps per leg
Lateral Raises (Dumbbells) – 3 sets of 12-15 reps
Calf Raises (Standing or Seated) – 4 sets of 12-15 reps
Triceps Pushdowns (Cable or Bands) – 4 sets of 10-15 reps
Core Work: Hanging leg raises for 3 sets of 10-15 reps
Core Work: Plank hold for 3 sets of 30-60 seconds

DAY 3: REST OR DAY 4: UPPER BODY

ACTIVE RECOVERY (PULL DAY)
Active Recovery Options: Focus: Back, biceps, and rear shoulders

Warm-up: 5-10 minutes of cardio + dynamic stretches for

upper body
Light cardio (30-45 minutes) –
walking, cycling, or swimming Deadlifts – 4 sets of 6-8 reps (heavy)

Pull-ups (or Assisted Pull-ups) – 3 sets of 8-12 reps

Yoga or mobility work (focus on
Barbell Rows (or Dumbbell Rows) – 4 sets of 8-10 reps
stretching, flexibility, and joint
Lat Pulldowns – 3 sets of 10-12 reps
mobility)
Face Pulls (Cable or Bands) – 4 sets of 12-15 reps

Barbell or Dumbbell Bicep Curls – 4 sets of 10-12 reps

Foam Rolling: Focus on sore muscles
Core Work: Russian twists for 3 sets of 15-20 reps per side
for 10-15 minutes.
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FOR GYM SESSIONS

WEEKLY WORKOUT SPLIT: 5-DAY
STRENGTH TRAINING + 2 DAYS
ACTIVE RECOVERY
DAY 5: LOWER BODY DAY 6: FULL BODY
(GLUTES & HAMSTRINGS) FUNCTIONAL TRAINING
Focus: Glutes, hamstrings, and posterior chain
Focus: Compound movements, functional fitness, and
Warm-up: 5-10 minutes of light cardio + dynamic endurance
stretches
Warm-up: 5-10 minutes of light cardio + mobility drills
Deadlifts (Sumo or Conventional) – 4 sets of 6-8 reps
Kettlebell Swings – 4 sets of 12-15 reps
Hip Thrusts (Barbell or Dumbbell) – 4 sets of 8-12 reps
Thrusters (Barbell or Dumbbell) – 4 sets of 8-10 reps
Bulgarian Split Squats (Dumbbells) – 3 sets of 8-10
reps per leg Farmer’s Walk (Heavy Weights) – 4 sets, walk for 30-45
seconds
Leg Curls (Machine or Stability Ball) – 4 sets of 10-12
reps Burpees – 3 sets of 10-15 reps

Glute Kickbacks (Cable or Bodyweight) – 3 sets of 12- Box Jumps – 3 sets of 8-10 reps
15 reps per leg
Battle Ropes (optional) – 3 rounds, 30 seconds work, 30
Core Work: Side plank for 3 sets of 30-45 seconds per seconds rest
side

DAY 7: REST OR
ACTIVE RECOVERY
Active Recovery Options:
WHO DON'T
HAVE ACCESS
Light cardio (30-45 minutes) –
walking, cycling, or swimming TO THE GYM
HERE IS A
Yoga or mobility work (focus on
stretching, flexibility, and joint HOME
mobility) WORKOUT
PLAN
Foam Rolling: Focus on sore muscles
for 10-15 minutes.
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HOME WORKOUT
WEEKLY WORKOUT SPLIT: 5-DAY
STRENGTH TRAINING + 2 DAYS
ACTIVE RECOVERY

NUTRITION
NUTRITION AND RECOVERY

NUTRITION: AIM TO CONSUME A DIET RICH IN PROTEIN (1.6–2.2 GRAMS PER

KILOGRAM OF BODY WEIGHT), COMPLEX CARBS, AND HEALTHY FATS TO
FUEL YOUR WORKOUTS AND MUSCLE RECOVERY.

SLEEP: ENSURE YOU GET 7–9 HOURS OF QUALITY SLEEP TO PROMOTE

MUSCLE GROWTH AND RECOVERY.

SUPPLEMENTS (OPTIONAL):

PROTEIN POWDER FOR CONVENIENCE.

CREATINE TO ENHANCE STRENGTH AND RECOVERY.

BCAAS TO REDUCE MUSCLE SORENESS AND AID RECOVERY (IF YOUR DIET
LACKS PROTEIN).

DAY 1: UPPER BODY PUSH DAY 2: LOWER BODY

(CHEST, SHOULDERS, TRICEPS)
(LEGS & GLUTES)

Warm-up: 5-10 minutes of light cardio (jumping jacks,

Warm-up: 5-10 minutes of light cardio + dynamic
jogging in place) + dynamic stretches (arm circles,
stretches (leg swings, hip circles)
shoulder rotations)

Push-ups – 4 sets of 10-15 reps (modify with knee push- Bodyweight Squats – 4 sets of 15-20 reps
ups if needed)
Walking Lunges (Bodyweight) – 4 sets of 12 reps per leg
Pike Push-ups – 3 sets of 8-12 reps (targets shoulders)
Glute Bridges – 3 sets of 15-20 reps
Incline Push-ups (use a chair or table) – 3 sets of 10-15
reps Step-Ups (on a chair or sturdy surface) – 3 sets of 12
reps per leg
Tricep Dips (on a chair or bench) – 3 sets of 12-15 reps
Wall Sits – 3 sets of 30-45 seconds
Plank to Push-up (Up-Downs) – 3 sets of 10-12 reps
Calf Raises (on a step) – 4 sets of 20 reps
Core Work: Mountain climbers – 3 sets of 30 seconds
Core Work: Leg raises – 3 sets of 12-15 reps
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HOME WORKOUT
WEEKLY WORKOUT SPLIT: 5-DAY
STRENGTH TRAINING + 2 DAYS
ACTIVE RECOVERY
DAY 3: ACTIVE DAY 4: UPPER BODY PULL
RECOVERY OR REST (BACK, BICEPS)
Warm-up: 5-10 minutes of cardio + dynamic stretches
Active Recovery Options: (arm swings, shoulder rolls)

Inverted Rows (using a sturdy table) – 4 sets of 8-12 reps

30-45 minutes of light cardio (brisk
walking, cycling, or swimming) Superman Exercise (for lower back) – 3 sets of 12-15 reps

Resistance Band Rows (if available) – 3 sets of 10-15 reps

Yoga or stretching (focus on flexibility
and joint mobility) Reverse Snow Angels (lying face down, arms extended) –
3 sets of 15-20 reps

Bicep Curls (if using resistance bands or light weights) – 3

sets of 12-15 reps
Foam Rolling: If available, foam roll your
legs and back for 10-15 minutes to Core Work: Bicycle crunches – 3 sets of 20 reps per side
reduce soreness.

DAY 5: FULL BODY DAY 6: LOWER BODY

(GLUTES & HAMSTRINGS
WORKOUT FOCUS)
Warm-up: 5-10 minutes of cardio + dynamic
stretches (arm swings, shoulder rolls) Warm-up: 5-10 minutes of light cardio +
dynamic leg stretches
Inverted Rows (using a sturdy table) – 4 sets of 8-
12 reps Single-Leg Romanian Deadlifts
(Bodyweight or with Dumbbells) – 3 sets of
Superman Exercise (for lower back) – 3 sets of 10-12 reps per leg
12-15 reps
Bulgarian Split Squats (Use a chair for
Resistance Band Rows (if available) – 3 sets of 10- support) – 3 sets of 8-12 reps per leg
15 reps
Glute Bridges (Single-Leg for more
Reverse Snow Angels (lying face down, arms intensity) – 3 sets of 12-15 reps per leg
extended) – 3 sets of 15-20 reps
Reverse Lunges – 4 sets of 10-12 reps per
Bicep Curls (if using resistance bands or light leg
weights) – 3 sets of 12-15 reps
Core Work: Side plank hold – 3 sets of 30-
Core Work: Bicycle crunches – 3 sets of 20 reps 45 seconds per sides per side
per side
DAY 7 : REST
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Why it’s bad: It delays progress, causes stress, and limits productivity.
How to cut it down:

Set clear, achievable goals: Break big tasks into smaller, manageable
parts.

Use the 2-minute rule: If a task takes less than 2 minutes, do it

immediately.

Time blocking: Schedule specific time slots for tasks and stick to
them.

Accountability: Share your goals with someone or use apps to track

progress.

Why it’s bad: It lowers self-esteem, increases anxiety, and affects

confidence. How to cut it down:

Identify the triggers: Notice when and why you speak negatively to
yourself.

Reframe thoughts: Replace “I can’t” with “I will try” or “I’m working on it.”

Practice self-compassion: Treat yourself as kindly as you would a friend.

Use affirmations: Repeat positive statements like, “I am capable of

overcoming challenges.”

CUT THESE HABITS OUT OF YOUR LIFE

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Why it’s bad: Leads to poor concentration, mood swings, and

weakens the immune system. How to cut it down:

Set a consistent bedtime: Stick to a sleep schedule, even on

weekends.

Limit screen time before bed: Avoid blue light from phones and
computers at least 30 minutes before sleeping.

Create a bedtime routine: Calm your mind with activities like reading,
meditation, or light stretching.

Limit caffeine: Avoid caffeinated drinks in the afternoon and evening.

Why it’s bad: Causes weight gain, low energy, and long-term health
issues. How to cut it down:

Mindful eating: Eat slowly, savor each bite, and stop when you're full.

Portion control: Use smaller plates or measure portions to avoid

overeating.

Healthy snacks: Keep fruits, nuts, and veggies handy to replace junk food.

Limit emotional eating: Find other ways to cope with stress, like walking
or talking to a friend.

CUT THESE HABITS OUT OF YOUR LIFE

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Why it’s bad: Consumes time, lowers productivity, and can lead to
feelings of inadequacy. How to cut it down:

Set time limits: Use apps that track and limit social media usage.

No phones during important tasks: Keep your phone out of reach

while working.

Unfollow unnecessary accounts: Only follow people or pages that

inspire or educate you.

Digital detox: Take regular breaks from social media, like a no-phone
weekend.

Why it’s bad: Leads to poor physical health, low energy, and reduced mental
clarity. How to cut it down:

Start small: Commit to 10-15 minutes of activity a day to build consistency.

Incorporate movement into daily routines: Walk or bike to work, use stairs
instead of the elevator, or do stretches while watching TV.

Find activities you enjoy: Choose exercises you look forward to, like dancing,
swimming, or yoga.

Workout with friends: Accountability partners make it more fun and motivating.

CUT THESE HABITS OUT OF YOUR LIFE

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Why it’s bad: Creates chaos, missed deadlines, and increases stress.
How to cut it down:

Prioritize tasks: Use a to-do list and mark items as urgent, important,
or optional.

Use the Pomodoro technique: Work for 25 minutes, then take a 5-

minute break to stay focused.

Plan your day: Set aside time each morning or night to schedule your
tasks for the day ahead.

Eliminate distractions: Silence notifications, and set clear working

hours without interruptions.

Start small: Focus on one or two habits at a time. Trying to change

everything at once can lead to burnout.

Replace with positive habits: Instead of just stopping a bad habit, replace it
with a healthier one (e.g., swap social media scrolling with reading or
meditation).

Track your progress: Keep a journal or use habit-tracking apps to stay

accountable.

Be patient and kind to yourself: Breaking a habit takes time, and setbacks
are normal. Keep moving forward!

CUT THESE HABITS OUT OF YOUR LIFE

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ADD THESE IN YOUR LIFE