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Notes & Quotes: The Self-Discipline Blueprint by Patrik Edblad

The following are my favorite notes and quotes from Patrik Edblad's The Self-Discipline Blueprint: A Simple Guide to Beat Procrastination, Achieve Your Goals, and Get the Life You Want.
  1. The common denominator of success -- the secret of success of every person who has ever been successful -- lies in the fact that they formed the habit of doing things that failures don't like to do.
  2. That is the one thing successful people do differently: they do what they need to do to get the results they want -- whether they feel like it or not. And because they consistently do what others don't do, they get results other people don't.
  3. Success almost always requires you to ignore something easy in favor of doing something hard.
  4. Choose to perceive discomfort not as an obstacle but as an opportunity for growth.
  5. Get comfortable being uncomfortable.
  6. There are four foundational habits that everyone needs to feel great and perform at their very best:
    1. Sleep.
    2. Nutrition.
    3. Movement.
    4. Mindfulness.
  7. Go to bed at the same time every night and wake up at the same time every morning, including weekends.
  8. Research has shown that people who spend a lot of time sitting are significantly more likely to die prematurely -- regardless if they exercise or not.
  9. Two months of exercise can be enough to significantly increase the ability to resist temptation and persevere in challenging situations.
  10. Fifteen incredibly powerful self-discipline strategies:
    1. Develop a growth mindset.
    2. Find your mission.
    3. Know your why.
    4. Define your circle of competence.
    5. Measure your progress.
    6. Create a winner effect.
    7. Reward yourself.
    8. Use commitment devices.
    9. Make marginal gains.
    10. Manage your energy.
    11. Protect your time.
    12. Shape your environment.
    13. Surround yourself with the right people.
    14. Play poorly well.
    15. Be kind to yourself.
  11. Whenever you feel the impulse to be self-critical, remember that stacking shame and guilt on top of what you consider a poor performance only makes it harder to bounce back.