Top Self-Discipline Exercises You’ve Never Tried (But Should)
Nov 3, 2024
By Will Moore
Ever feel like you’re stuck in a rut, watching your goals slip away while you binge-watch another season of your favorite show? What if I told you there’s a superpower you can develop to crush those goals and become the best version of yourself? The answer is self-discipline. But before you roll your eyes and swipe out of this post thinking it's another preachy article about willpower, consider for a moment that self-discipline is a top contributing factor to that deep, soul-filling, long term happiness you're after. And there are ways to trick your brain into greatly reducing the friction to build it.
We live in a world of advancement and technology that's making it easier and easier to do less to get more. These days you can press a button and get practically anything delivered in a few hours - a pair of jeans, your favorite sushi, and even yourself in a ride-share. But as the late great Stan Lee once said: "With great power there must also come great responsibility." Just because we can do something doesn't mean we should. Often, doing it ourselves not only gives us those dopamine hits but also transforms us into someone who knows they can overcome any challenge, defy fear, and realize that with enough effort, even the sky isn't the limit!
Let's dive into some fun, simple, and rewarding self-discipline exercises that go way beyond your run-of-the-mill “just do it” tips. These transformative gamified strategies will have you leveling up in no time by putting the game controller in your hands to take charge and develop new healthy habits through consistent practice and incremental progress.
By the end of this post, you’ll have:
A toolkit of fresh mental and physical exercises to boost your self-discipline
Strategies to overcome those pesky barriers that keep tripping you up
The know-how to create lasting routines and habits that stick
What’s more, we’ll be looking at self-discipline through the lens of the five core areas of life tied to that deep-soul filling happiness we mentioned: Mindset, Career & Finances, Relationships, Physical Health, and Emotional & Mental Health. By taking this holistic approach, you’ll be setting yourself up for success in every aspect of your life. Let’s explore how self-discipline relates to each of the five core areas of life:
1. Mindset Core
Your mindset is the bedrock of self-discipline. It’s all about how you perceive challenges, setbacks, and your own abilities. A growth mindset- the belief that you can improve and develop your abilities through effort - is crucial for self-discipline. The active self plays a role in maintaining self-control and motivation by managing cognitive control under various demands. When you believe you can grow and change, you’re more likely to persist in the face of difficulties.
Self-discipline in the mindset core involves:
Challenging negative self-talk
Practicing positive affirmations
Developing resilience in the face of setbacks
Cultivating patience and long-term thinking
2. Career & Finances Core
In your career and financial life, self-discipline can be the difference between treading water and soaring to new heights. It’s about consistently taking actions that align with your long-term goals, even when it’s not immediately rewarding. Just as self-discipline is crucial for academic performance, leading to better grades and overall success, the same principles apply to achieving career success.
Self-discipline in the career & finances core involves:
Setting and sticking to a budget
Consistently upskilling and learning
Meeting deadlines and commitments
Resisting impulsive career decisions or purchases
3. Relationships Core
While relationships might not seem like an obvious area for self-discipline, it plays a crucial role. Healthy relationships require consistent effort, emotional regulation, and the ability to delay gratification.
Self-discipline in the relationships core involves:
Practicing active listening
Managing your emotions during conflicts
Consistently showing up for the people in your life
Setting and respecting boundaries
Learn More: Why is it Important to Make Connections
4. Physical Health Core
Perhaps the most obvious application of self-discipline is in physical health. It’s about making choices that benefit your long-term health, even when short-term pleasures are tempting.
Self-discipline in the physical health core involves:
Maintaining a regular exercise routine
Recognizing that self-discipline is crucial for those aiming to lose weight and achieve long-term health goals
Choosing nutritious foods over junk food
Getting consistent, quality sleep
Limiting harmful habits like excessive drinking or smoking
Learn More: 7 Healthy Eating Habits That Are Non-Negotiable For a Healthy Life
5. Emotional & Mental Health Core
Emotional and mental health requires a different kind of self-discipline. It’s about consistently engaging in practices that promote psychological well-being, even when you don’t feel like it.
Self-discipline in the emotional & mental health core involves:
Practicing mindfulness or meditation regularly
Seeking help when you need it, like therapy or counseling
Engaging in stress-management techniques. This can lead to significant reductions in perceived stress and improvements in emotional control.
Consistently challenging negative thought patterns
By developing self-discipline in each of these core areas, you create a balanced, holistic approach to personal growth. Each area supports and reinforces the others, creating a powerful synergy that can dramatically improve your quality of life. Remember, self-discipline isn’t about perfection in all these areas, but about consistent effort and improvement over time. You should read our article on Emotional Health Goals.
The Psychology Behind Self-Control
Alright, let’s get our nerd glasses on for a moment. Self-discipline isn’t just about gritting your teeth and powering through – it’s actually a fascinating psychological process. Think of your brain as a muscle. Every time you resist that urge to check your phone or stick to your workout routine; you’re doing mental push-ups!
Scientists call this “ego depletion” – the idea that self-control is a limited resource that can get tired out. This concept, also known as self-control depletion, highlights how exerting self-control can reduce your capacity for subsequent self-control tasks, impacting your ability to maintain self-discipline.
But here’s the good news: the more you practice, the stronger your self-control muscle gets. It’s like leveling up in a video game, but the game is your life! However, self-control failure can occur, affecting your behavior and decision-making and leading to difficulties in regulating emotions and achieving personal goals.
Now, let’s talk habits. They’re like the cheat codes of self-discipline. When you turn a behavior into a habit, it becomes automatic, requiring less willpower. Imagine if brushing your teeth felt as hard as climbing Mount Everest every day – yikes! But thanks to habits, you do it without even thinking.
Common Roadblocks on Your Self-Discipline Journey
Before we jump into the exercises, let’s identify the boss battles you might face:
Procrastination - The sneaky villain that whispers, “You can do it later.”
Instant Gratification - The temptress that makes you choose the cookie over the carrot.
Lack of motivation - The energy vampire that sucks the life out of your goals.
These barriers aren’t just in your head—they affect both your mind and body. Low self-control can lead to poor decision-making and difficulties maintaining self-discipline. That’s why we need a holistic approach to tackle them. It’s like a five-core strategy for life: We need to work on our mindset, career goals, relationships, physical health, and emotional well-being to truly master self-discipline.
Remember, recognizing these obstacles is half the battle. By understanding what you’re up against, you’re already one step closer to conquering them.
Mental Exercises to Enhance Self-Discipline
1. Mindfulness Meditation
Ever feel like your thoughts are a bunch of hyperactive squirrels? That’s where mindfulness meditation comes in. It’s like giving your brain a chill pill, helping you focus and resist distractions. Here’s a simple way to start:
Find a quiet spot (your personal ‘mind palace’).
Set a timer for 5 minutes.
Close your eyes and focus on your breath.
When your mind wanders (and it will), gently bring it back to your breath.
Doing this regularly is like training your brain to be a discipline ninja. Mindfulness meditation can improve self-discipline by enhancing focus and emotional regulation. You’ll find yourself better able to resist that urge to check Instagram during work hours or skip your workout.
Learn More: How to clear your mind for meditation
2. Visualize Success
Imagine you're the director of your own life movie. Visualization is like creating a trailer for your success. Take a few minutes each day to vividly imagine achieving your goals. Feel the emotions, see the details.
For example, if you're working on career goals, picture yourself nailing that presentation or launching your dream business. This isn't just daydreaming – it's actually rewiring your brain for success!
3. Positive Affirmations
Time to be your own cheerleader! Positive affirmations are like power-ups for your mind. Start your day by looking in the mirror and saying something like:
"I am in control of my actions and choices."
"I have the power to create positive habits."
"Every small step I take brings me closer to my goals."
It might feel a bit cheesy at first but stick with it. You're essentially reprogramming your mind to believe in your ability to maintain discipline.
Remember, these mental exercises are like building your mindset muscle. They're part of a holistic approach to self-improvement, touching on the emotional and mental health core of your life. By strengthening your mind, you're setting a solid foundation for more self-discipline in all areas of your life.
Learn More: 7 Aesthetic Morning Routines for a Better Day
Physical Exercises to Build Discipline
1. Regular Physical Activity
You might be wondering, “What does sweating have to do with self-discipline?” Well, a lot, actually! Regular exercise isn’t just about getting buff; it’s a full-on discipline workout for your mind and body. Individuals with high self-control are more likely to adhere to regular exercise routines, contributing to their overall psychological well-being and long-term success.
Here’s a cool trick to get started: the 2-Minute Rule. Commit to just two minutes of exercise every day. It could be jumping jacks, push-ups, or even dancing like nobody’s watching. The goal is to make it so easy you can’t say no. Once you start, you’ll often find yourself going longer. It’s like tricking your brain into building a habit!
Or try the 100-Rep Rule: Pick an exercise and do 100 reps a day, broken up however you like. It’s a simple, measurable goal that builds discipline and consistency.
2. Yoga and Breathing Techniques
Yoga isn't just for flexible people in cute leggings. It's a discipline powerhouse! It teaches you to hold uncomfortable positions (hello, discipline!) while focusing on your breath.
Try this simple breathing exercise:
Sit comfortably and close your eyes.
Breathe in for 4 counts, hold for 4, exhale for 4, hold for 4.
Repeat for 5 minutes.
This isn't just relaxing; it's training your mind to stay focused and in control. It's like a mini-meditation you can do anywhere, anytime you need a discipline boost.
3. Sleep Regulation
Bet you didn't expect sleep to be on this list, did you? But consistent sleep is like a secret weapon for self-discipline. When you're well-rested, you're less likely to give in to temptations or procrastinate.
Try setting a consistent sleep schedule. Go to bed and wake up at the same time every day – yes, even on weekends! It might be tough at first, but stick with it. You're teaching your body and mind the discipline of routine.
Remember, these physical practices aren't just about health – they're about building a disciplined lifestyle. They touch on the physical health core of your life, but their benefits spill over into every area. By mastering control over your body, you're strengthening your overall self-discipline muscle.
Habit Formation Strategies
Habits are the building blocks of self-discipline. They're the consistent actions that, when repeated, create significant change in your life. By transforming disciplined behaviors into habits, you bypass the need for constant willpower, making self-improvement almost automatic.
Forming new habits isn't always easy, but with the right strategies, you can make the process smoother and more effective. The following techniques are designed to help you build a robust framework of disciplined behaviors, setting you up for long-term success in any pillar of your life.
Listen to our Podcast on Habit Formation Models
Let's explore these powerful habit formation strategies that will serve as your toolkit for building the disciplined life you've always wanted:
1. Set SMART Goals Now
Don't let vague aspirations derail your discipline. SMART goals are your GPS to success, guiding you with precision and purpose. By setting Specific, Measurable, Achievable, Relevant, and Time-bound goals, you're not just dreaming - you're planning for victory.
For instance, instead of saying, "I want to get fit," try, "I will run a 5K in under 30 minutes by June 1st, training three times a week." This SMART goal gives you a clear target and a plan of action. It's not just about the destination; it's about the disciplined journey to get there.
Remember, every great achievement starts as a SMART goal. Whether it's saving $5000 for a vacation by cutting $100 from your weekly expenses, or learning to play 'Stairway to Heaven' on guitar by practicing 30 minutes daily for three months, SMART goals turn your discipline into tangible results.
Learn More: 7 Steps to Goal Setting
2. Implement a Daily Routine Right Away
Your discipline craves structure like a plant craves sunlight. A daily routine isn't just a schedule; it's the scaffolding that supports your growing discipline. Start by listing your non-negotiables - sleep, work, meals - then build your discipline exercises around them.
For example, if you're aiming to increase your productivity, your routine might look like this:
6:00 AM: Wake up, 10-minute meditation
6:30 AM: 30-minute workout
7:30 AM: Shower, breakfast
8:30 AM - 12:30 PM: Focused work block (with 5-minute breaks every hour)
12:30 PM - 1:30 PM: Lunch and a short walk
1:30 PM - 5:30 PM: Second work block
6:00 PM - 8:00 PM: Family time
8:00 PM - 9:30 PM: Personal development (reading, online course)
10:00 PM: Bedtime routine
This structure becomes the backbone of your disciplined life, making good habits automatic and bad habits harder to indulge.
3. Use Time Blocking
Time blocking is like building a fortress around your priorities. It's not just about managing time; it's about managing your energy and attention - the currency of discipline. By assigning specific tasks to defined time blocks, you're declaring war on procrastination and distraction.
For instance, a writer might block their day like this:
9:00 AM - 11:00 AM: Creative writing
11:00 AM - 12:00 PM: Email and admin tasks
1:00 PM - 3:00 PM: Editing
3:00 PM - 4:00 PM: Social media and marketing
4:00 PM - 5:00 PM: Planning for next day
This approach ensures that high-priority, high-energy tasks get your best hours, while less critical tasks don't eat into your productive time. It's discipline in action, protecting your most valuable resource - your focused attention.
To supercharge your time blocking, consider incorporating the Ivy Lee method.
4. Start the "Don't Break the Chain" Technique
This technique, famously used by comedian Jerry Seinfeld, is simplicity itself - and that's its power. By visually tracking your consistency, you create a powerful motivator to maintain your discipline streak.
Choose a habit - let's say daily Spanish practice. Every day you complete your 30-minute Spanish lesson, you mark an X on your calendar. As the chain of X's grows, so does your reluctance to break it. It becomes a game, a challenge to yourself.
Imagine looking at your calendar after 50 days of unbroken Spanish practice. That visual representation of your discipline becomes a source of pride and motivation. It's not just about learning Spanish anymore; it's about proving to yourself that you have the discipline to show up, day after day.
This technique works for any habit - writing, exercising, meditating, or even flossing. The key is consistency and visual reinforcement. Your growing chain becomes a testament to your discipline, a daily reminder of your commitment to self-improvement.
Learn More: Motivation Vs Discipline
Supercharge Your Discipline With Momentum Boosting Methods
Now that you've got the basics down let's kick things up a notch. These four Momentum Boosting Methods will take your self-discipline game to the next level. They're designed to make your habits stick like superglue and keep you moving forward, even when motivation takes a vacation.
1. Make It Obvious
Want to make your new habit impossible to ignore? Try this:
Place visual cues around your habit trigger. Stick a post-it on your coffee maker or set your meditation cushion nearby.
Stack your new habit right on top. For example: "After I pour my coffee, I'll meditate for 5 minutes."
This method turns your environment into your personal cheerleader, constantly reminding you to stay disciplined.
2. Make It Easy
Let's face it, starting is often the hardest part. So, let's make it ridiculously easy:
Break your habit down to a two-minute version. Want to read more? Start with "read one page."
Gradually increase the duration as the habit becomes second nature.
Remember, the goal is to make starting so easy that you can't say no. Once you start, you'll often find yourself doing more than just two minutes.
3. Make It Attractive/Fun/Rewarding
Time to make your habit irresistible:
Identify something you absolutely love. Maybe it's your favorite podcast.
Bundle it with your new habit. "I'll only listen to my favorite podcast while I exercise."
Stack this bundled habit onto a regular part of your day. "After changing into workout clothes, I'll exercise while listening to my podcast."
This method of Habit Bundling creates a positive association with your habit. You'll start craving your habit because it's linked to something you enjoy.
4. Make It Automatic
Set yourself up for success with some strategic prep work:
Use technology to your advantage. Set up automatic reminders or use a habit-tracking app.
By front-loading the effort, you're removing future obstacles to your habit. It's like setting up dominos - once you start, the habit just falls into place.
Remember, the key to these methods is consistency. Start small, be patient, and watch as these stacked habits transform into an unstoppable momentum in your life. With these strategies, you're not just building habits - you're sculpting a more disciplined, successful version of yourself. Now go out there and make it happen!
Overcome Challenges
1. Beat Procrastination Today
Don't put this off. Take action now:
Use the 2-Minute Rule: If a task takes less than two minutes, do it immediately.
Break big tasks into smaller, less daunting chunks.
Set a timer for 25 minutes and work without distractions. Take a 5-minute break after.
Identify one task you've been putting off. Start it right now, even if just for 2 minutes.
2. Manage Distractions Immediately
Create a distraction-free zone:
Turn off notifications on your devices.
Use website blockers during focused work time.
Clear your workspace of clutter.
Look around you. Remove three potential distractions from your environment right now.
3. Handle Setbacks Like a Pro
Failure is not the end. It's a data point. Use it:
Keep a "failure log" to track setbacks and lessons learned.
Implement a "bounce back" routine for when you slip up.
Focus on systems, not just goals. If you miss a workout, don't beat yourself up - review and adjust your system.
Write down your "bounce back" plan now. What specific steps will you take after a setback?
4. Create Accountability Today
Don’t go it alone. Set up support systems:
Find an accountability partner. Call or text them daily with your progress.
Use habit tracking apps to monitor your consistency.
Make a public commitment to your goals on social media or to friends and family.
Reach out to a friend right now and ask them to be your accountability partner. Set up daily check-ins. Having an accountability partner can help you develop more self control by providing external motivation and support.
Remember, these aren’t just tips - they’re your battle plan against the forces trying to derail your discipline. Implement them now, not later. Your journey to iron-clad self-discipline starts this very moment.
Conclusion: Self-Discipline Exercises
Congrats! You now have a bunch of cool tricks to boost your self-discipline. From mind exercises like meditation to body stuff like working out, you're ready to level up in all areas of life: how you think, your job and money, relationships, health, and feelings.
Remember, getting better at self-discipline is like a long game. It's about doing a little bit every day. You might mess up sometimes, but that's okay. Each try makes you stronger.
The big secret? Make good habits. Use tricks like habit stacking and time blocking to make discipline feel easy and natural.
Your journey starts now. Take one small step today. Maybe set a clear goal or try a new routine. Every little win counts!
Stay strong, say no to temptations, and keep pushing yourself. With these new tools and some stick-to-it-ness, you'll be a self-discipline pro in no time!
Take Action Now
Ready to kickstart your self-discipline journey? Your first mission is to take the Core Values Quiz. This isn't just any quiz - it's your personal roadmap to understanding which areas of your life need the most attention when it comes to building discipline.
By identifying your core values and where you currently stand in 5 core areas of life, you'll be able to focus your newfound self-discipline techniques where they'll have the biggest impact. It's like having a custom-tailored game plan for leveling up your life.
FAQs
How can I train myself to be disciplined?
Training yourself to be disciplined starts with small, manageable habits. Set specific goals, use time management strategies like time blocking, and implement systems like the "Don't Break the Chain" technique to build consistency. Regular reflection and tracking progress will also reinforce your efforts to stay disciplined. These self-discipline exercises can help develop self-control and improve self-discipline through consistent practice. Focus on building good habits and resisting temptations to increase your general capacity for discipline.
How do I give myself self-discipline?
You can build self-discipline by breaking down big goals into smaller, achievable tasks. Focus on routines that create structure, such as setting daily schedules. Practicing self-awareness and using tools like habit-tracking apps can help keep you accountable and motivated to stay on course. This approach can help you develop self-discipline and increase self-control, reducing the risk of self-control failure and promoting healthy habits. Regular meditation and physical activity can also boost your self-regulation abilities.
How to discipline yourself to workout?
To discipline yourself to workout, create a consistent schedule, start small with manageable workouts, and make the process enjoyable. Use accountability tools like workout buddies or fitness apps, and reward yourself after completing sessions to maintain motivation. Regular physical exercise is an excellent way to improve self-discipline, boost overall well-being, and even help lose weight. It also enhances aerobic fitness and can lead to better control over addictive behaviors.
What are the five characteristics of self-discipline?
The five key characteristics of self-discipline are:
Self-Control: The ability to regulate emotions and impulses.
Focus: Staying committed to your goals.
Persistence: Continuing even when faced with challenges.
Responsibility: Owning your actions and their outcomes.
Patience: Delaying immediate rewards for long-term gains.
What are some self-discipline activities for adults?
Effective self-discipline activities for adults include:
Time Blocking: Allocating specific hours for tasks.
Cold Showers: Building mental resilience.
Mindfulness Meditation: Improving focus and self-control.
Goal Setting: Using SMART goals for better achievement.
Exercise Challenges: Engaging in regular physical activity builds consistency and discipline. These activities can help adults develop self-discipline, improve self-control, and enhance overall mental health and well-being.