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Master Self-Discipline With Peter Hollins' 41 Habits | Focus, Eat Well, Exercise
00:00:00 Hello Listeners
00:03:30 How to Use This in Your Life
00:04:36 Eat Well, Eat Regularly
00:09:20 Exercise Body and Mind
41 Self-Discipline Habits: For Slackers, Avoiders, & Couch Potatoes By: Peter Hollins
Hear it Here - https://bit.ly/41Habits
https://www.amazon.com/dp/B09GNP93DS
In today's episode, we dive deep into the fascinating world of self-discipline and personal growth by discussing Peter Hollins' book, "41 Self-Discipline Habits for Slackers, Avoiders, & Couch Potatoes." This guide offers a unique approach to helping people break old habits and cultivate new ones that lead to success.
Throughout this video, we'll explore key topics from Chapter 2 of the book:
1. The power of focusing on habits rather than goals
2. Replacing old, destructive habits with positive ones
3. The importance of eating well and maintaining a regular meal schedule
4. Incorporating body and mind exercises into your daily routine
Join us as we discuss these essential concepts with Peter Hollins himself! Discover how you can overcome procrastination, improve your diet, stay consistent with workouts, and much more.
Get ready to transform your life for the better by implementing these practical tips. Whether you're a slacker, an avoider, or simply looking to boost your productivity, this episode is packed with valuable insights to help you succeed.
Don't forget to grab your copy of Peter Hollins' book using the link provided:
https://bit.ly/41Habits
Subscribe to our channel for more inspiring interviews and life-changing discussions. Remember, your journey to success starts now!
Transcript
Hello Listeners, today is February 25th, 2025.
Speaker:Welcome to The Science of Self, where you improve your life from the inside out.
Speaker:Today's episode is titled "Focus on Habits" and is from the book titled "41 Self-Discipline Habits" by Peter Hollins.
Speaker:You’ve heard it all before—good habits are the foundation of a healthy, successful life.
Speaker:But here’s the good news: you don’t need to start from scratch.
Speaker:Think about it this way, you already have habits.
Speaker:Your brain naturally wants to do certain things on autopilot, repeatedly.
Speaker:You just have to make sure that the thing you’re doing automatically is the best possible option for you.
Speaker:Most of the time, bad habits are simply a way of dealing with stress and boredom.
Speaker:Everything from biting your nails to overspending on a shopping spree to drinking every weekend to wasting time on the internet.
Speaker:These are all (unhelpful) ways to regulate our emotions, manage stress, and “fill the void,” whatever it may be.
Speaker:But it doesn't have to be that way.
Speaker:You can teach yourself new and healthy ways to deal with stress and boredom, which you can then substitute in place of your bad habits.
Speaker:The good thing about this approach is that you already have the mental scaffolding in place, so to speak.
Speaker:You are merely swapping out the content of a habit you already have for something better.
Speaker:Can you “break” a bad habit by sheer force of will?
Speaker:Yes.
Speaker:But it takes enormous amounts of energy and focus.
Speaker:You can achieve the same result by replacing habits or upgrading them.
Speaker:A good example is if you're trying to stop yourself shopping online when you take a break at work.
Speaker:This bad habit destroys your focus and attention, because you're likely to be online for twenty to thirty minutes each time.
Speaker:But maybe you find that every time you’re tempted to shop, you’re simply faced with a big gaping hole in your schedule and the unfulfilled desire to browse your favorite sites.
Speaker:It’s an uphill battle each time.
Speaker:What now?
Speaker:Firstly, recognize that bad habits, as harmful as they are, are serving a purpose and have some benefit in your life—otherwise, they wouldn’t be there.
Speaker:The first step is to notice when you feel triggered or compelled to do the bad habit.
Speaker:Then, understand what that habit is doing for you.
Speaker:Releasing boredom?
Speaker:Acting as a welcome distraction from life stress?
Speaker:You can guess what the next step is: find a new, healthier way to satisfy that need for yourself without resorting to your bad habit.
Speaker:In our shopping example, perhaps you recognize that you are browsing to relieve tension and “treat” yourself.
Speaker:After some brainstorming, you realize you can do this by taking a walk outside and indulging in a healthy snack, a book you’re enjoying, or a few moments spent on a hobby.
Speaker:Maybe, in time, you recognize that stress levels at your job are unsustainable and that you need to make bigger changes in that area, i.e., addressing the stress or leaving the job completely.
Speaker:How to Use This in Your Life Immediately
Speaker:36 00:03:33,960 --> 00:03:38,880 Answer the following questions to guide your bad habit replacement:
Speaker:38 00:03:38,880 --> 00:03:41,480 What bad habits do you have right now?
Speaker:What are the where, what, who, why, and when of this habit?
Speaker:What is this habit costing you and what could you regain by replacing it?
Speaker:Was there a time before the bad habit?
Speaker:What were you like then?
Speaker:What did you do instead?
Speaker:What is the benefit/function of this habit in your life?
Speaker:What substitute behavior can give you the same feeling or outcome as this bad habit, but healthily?
Speaker:What are the benefits of switching to this behavior in place of the bad behavior?
Speaker:What are your bad habit triggers (think who, where, why, how .
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Speaker:Can you visualize yourself perceiving these triggers but focusing your attention on the new habit instead?
Speaker:What could you do immediately afterward to reward yourself for diverting to this better habit?
Speaker:Eat Well, Eat Regularly
Speaker:55 00:04:37,920 --> 00:04:47,280 Chances are that healthy eating is one of the habits you intend you cultivate within yourself by finding enough self-discipline and motivation.
Speaker:But the truth is, it may go the other way around, that is, that self-discipline is a result of healthy eating and not a cause.
Speaker:Your blood sugar levels are directly and closely linked to your degree of self-control and energy, which impact in a big way on how disciplined you can be in your everyday choices and actions.
Speaker:Willpower is not an infinite resource and gets depleted just like anything else.
Speaker:The brain literally runs on glucose as a fuel, therefore if you’re hungry, you’re simply not going to be as focused as you possibly can be.
Speaker:Studies have shown that low blood sugar often weakens a person’s resolve.
Speaker:When you’re hungry, your ability to concentrate suffers as your brain is not functioning to its highest potential.
Speaker:Hunger makes it difficult to focus on the tasks at hand, not to mention making you grumpy and pessimistic.
Speaker:Now, a caveat here: eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love.
Speaker:Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.
Speaker:To set yourself up for success, try to keep things simple.
Speaker:Food really is fuel, and when you’re making changes to your life and cultivating discipline, you need that energy, and you need to eat strategically.
Speaker:Eating a healthier diet doesn’t have to be complicated.
Speaker:But you do need a few key rules to live by, to guide you.
Speaker:Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness.
Speaker:Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
Speaker:Avoid snacks, eat when you’re hungry and stop when you’re full, and stay away from foods that actively harm you, like alcohol or loads of refined sugar and salt.
Speaker:Having food rules is not about being on a diet or adopting restrictive eating.
Speaker:It’s more about applying your own values and principles to this super important area of life and taking responsibility for what you put in your mouth.
Speaker:In a way, it doesn’t matter all that much what your food rules are, only that they matter to you, that they are sustainable, and that they consistently allow you to achieve the health and balance you want.
Speaker:Michael Pollan, food journalist and author of The Omnivore’s Dilemma, has his own three-part food rule: “Eat real food (i.e., not processed rubbish), mostly plants, not too much.” Simple, huh?
Speaker:How to Use This in Your Life Immediately
Speaker:78 00:07:50,160 --> 00:07:53,320 What food rules will work for your life?
Speaker:There is a matter of trial and error, but as far as self-discipline is concerned, the best diet is one that is varied, balanced, and steady.
Speaker:Keep your blood sugar levels as constant as possible and eat a wide range of foods at regular intervals.
Speaker:Avoid bingeing or long fast periods.
Speaker:Take a look at some of these other popular food rules that have served people for centuries and see which can be slotted effectively into your life:
Speaker:84 00:08:21,880 --> 00:08:25,360 • Eat some protein with every meal
Speaker:86 00:08:25,360 --> 00:08:31,760 • Have at least five servings of fruit and veggies a day, all different colors
Speaker:88 00:08:33,160 --> 00:08:35,320 • Home cook most of your meals from scratch
Speaker:90 00:08:36,480 --> 00:08:37,360 • Drink plenty of water
Speaker:92 00:08:37,360 --> 00:08:46,320 • Avoid anything with the fiber removed, i.e., opt for brown rice and wholewheat pasta instead of white
Speaker:94 00:08:47,600 --> 00:08:51,920 • Replace bread, pastry, pasta, and cakes with starchy vegetables
Speaker:96 00:08:51,920 --> 00:08:58,040 • No food is off limits—it’s all about moderation and portion control
Speaker:98 00:08:58,040 --> 00:09:04,520 • Cut down on meat and eat more fish and veggie sources of protein
Speaker:100 00:09:06,320 --> 00:09:12,240 • Eat less salt and sugar, and don’t add any to your meals
Speaker:102 00:09:12,240 --> 00:09:18,640 • Eat until you’re seventy percent full, eat slowly, and chew well
Speaker:104 00:09:18,640 --> 00:09:20,440 • A little treat now and then won’t kill you!
Speaker:Exercise Body .
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Speaker:and Mind
Speaker:110 00:09:24,680 --> 00:09:29,080 We couldn’t mention healthy eating without also mentioning the value of regular physical movement and exercise.
Speaker:The two go hand in hand when it comes to creating a solid foundation onto which you can start building success and achieving your dreams.
Speaker:This point is all about the following maxim: how you do anything is how you do everything.
Speaker:How does physical exercise benefit your overall discipline?
Speaker:If you exercise regularly, your willpower muscle will be stronger, too.
Speaker:When you exercise your physical body, you are also training your strength of will and dedication.
Speaker:You are teaching yourself that you can and will follow through on your commitments, and training your ability to stick it out and get it done.
Speaker:Exercise is a precious cornerstone to a life filled with good and positive habits and free from bad habits.
Speaker:Not only is it brilliant for your physical health, but it will keep your mental health in tip-top form as well, helping you feel confident, capable, and energized as you move through your day.
Speaker:Instill the keystone habit of exercise into your morning routine, and you turbo charge each day with enthusiasm and focus right from the beginning.
Speaker:Plus, you get to tick something significant off your list and feel the sense of accomplishment that brings.
Speaker:Exercise reliably reduces your levels of stress and pain by releasing endorphins and neurotransmitters such as dopamine and serotonin.
Speaker:Exercise improves total health by increasing blood flow and the oxygenation of the body’s cells, toning the immune system, and helping it fight off diseases.
Speaker:Your mood will improve, you’ll sleep better, and maybe, just maybe, you’ll look better naked!
Speaker:Again, regular physical exercise is the result of self-discipline, but it is also its cause.
Speaker:When you practice discipline in one area of your life, it’s inevitable that your dedication will spill over into other areas, too.
Speaker:How to Use This in Your Life Immediately
Speaker:128 00:11:02,640 --> 00:11:06,040 As with so many other things in life, don’t overthink it.
Speaker:Start small and stay consistent.
Speaker:If you’re starting from zero, the most important thing is to clarify exactly what you want to achieve—not all of us can be fitness models (or want to be).
Speaker:Once you’re clear on what you want and why you want it, then set a single, realistic, quantifiable goal for yourself; for example, to get through a one-hour HIIT workout class.
Speaker:Then, assign yourself regular tasks throughout the week—it’s best if your workout happens at the same, non-negotiable time of day, every day.
Speaker:Naturally, you want to choose a time when you’re most wired up and ready to move.
Speaker:In the beginning, just focus on what’s directly in front of you: that day’s workout, that set, that rep. Focus on the immediate short-term gains, not the big transformations you’re hoping to ultimately achieve.
Speaker:Simply notice that you feel good after getting your blood flowing.
Speaker:Reward yourself, track your progress, and let it sink in that you’re on the path.
Speaker:Always have a plan.
Speaker:At all times, you need to know exactly what exercise is lined up for you in the future—don’t leave it up to willpower alone, but schedule it in.
Speaker:Eat well, sleep enough, and get the people in your life on board so they can support you.
Speaker:Avoid temptations and be kind to yourself—slipping up is part of the process, but don’t dwell on it.
Speaker:Just get back on the wagon and carry on as soon as you can.
Speaker:Finally, a note about the kind of exercise you should try.
Speaker:That’s simple: pick something that you can genuinely imagine yourself doing day in and day out.
Speaker:You don’t have to do weight training or skipping or jogging or whatever.
Speaker:Choose something you love and which challenges you.
Speaker:That could be yoga, dance, swimming, mountain climbing, or whatever else floats your boat.
Speaker:Just make sure that a) you’re moving your body, and b) you’re doing it every single day.
Speaker:Thank you for sharing this informative podcast about the book "41 SelfDiscipline Habits" by Peter Hollins.
Speaker:The discussion covered some great points, such as:
Speaker:151 00:12:50,600 --> 00:12:54,800 - The importance of stopping self-defeating behaviors and acting with intention to get what you want out of life
Speaker:- How your level of self-discipline dictates what you receive in life
Speaker:- The call to not settle for less than you desire and instead get your habits into shape to live the life you want
Speaker:- Practical techniques to make willpower automatic, second nature, and habitual through 41 SelfDiscipline Habits
Speaker:- The focus on working smarter, not harder, to accomplish more with less effort using the tools in the book
Speaker:157 00:13:16,040 --> 00:13:19,440 It sounds like an insightful resource for anyone looking to improve their self-discipline and achieve their goals.
Speaker:I appreciate the reminder that the book is available on Amazon in both physical and audiobook formats.
Speaker:To close out this podcast, I'd love to hear from our listeners!
Speaker:If you're struggling with self-discipline, what habits do you think would be most helpful for you to adopt?
Speaker:And if you've already started working on your self-discipline, what tools or techniques have been most effective for you?
Speaker:Remember, the key is to get started and stay consistent.
Speaker:The journey of a thousand miles begins with one step - but those steps must be taken to reach your destination!
Speaker:So take action today, using the techniques from "41 SelfDiscipline Habits" as your guide.
Speaker:Your future self will thank you for it.
Speaker:Thank you all for listening, and I hope you'll consider picking up a copy of this book to help supercharge your success in 2023 and beyond.
Speaker:Until next time, keep pushing forward and stay disciplined!
