From Peter Hollins’ The Science of Self-Discipline, a comprehensive guide to understanding and improving willpower, beginning with the author’s personal story of gaining weight through disciplined eating. The book explains the biological basis of self-discipline, noting that it is like a muscle that can be trained but also fatigued—a concept known as willpower depletion. It explores the importance of motivation(favoring intrinsic factors like progress over material rewards) and introduces practical strategies for cultivating discipline, such as the Navy SEALs' 40% Rule and the 10-Minute Rule. Furthermore, the source identifies common hindrances to discipline, including the False Hope Syndrome and rationalizing poor choices, while advocating for practices like "urge surfing" to manage discomfort and emphasizes the need to construct an environment conducive to success by limiting distractions and leveraging social relationships. Finally, the text stresses that building consistent habits over time is more crucial than relying on fleeting motivation for achieving long-term goals.