Discipline in 30 Days
It only takes one month to build unshakable self-discipline. The kind of discipline that enables you to go to the gym even when everything in you is screaming no. The kind that maintains form and a regular, healthy, daily routine without stumbling. I’m going to change you. I’m going to transform you and your life into someone who is disciplined.
If you follow the exact routine that I list out below you will develop an iron will. I personally followed this exact routine for one month and now I am hitting the gym and setting up side incomes which will pay me for years to come. Hitting the gym consistently is tougher than most people imagine. Having an iron will powers through resistance and forces you to attend the gym even when you’re trying to make excuses.
Your Morning Routine
Wake up at 5am: This is the first and most important step of the day. Wake up early. Set 5 alarms if you need to. Get up early. It’s a good thing to wake up before dawn. Waking up early sets the tone for the day. It’s a day of high productivity and accomplishment. But most importantly, it’s a day of discipline.
Make your bed: This seems like a simple step but you would be amazed at the difference it makes. Doing a simple 5 second task such as making your bed builds momentum. It fuels your ambition and your motivation. And it’s the first thing that you accomplish that day. Make your bed as soon as you awake. It’s very important that you don’t skip this.
Brush your teeth: This is another very important step. This is the first real activity that you will be engaging in on your day. Brush your teeth right after making your bed. Almost like a soldier. Use mouthwash if you have some. Brushing your teeth adds structure and routine to your day. We are going to do the same thing every day, in this order.
Coffee: I drink coffee every morning. If you don’t drink coffee I recommend you start. Coffee gives you energy in the morning and wakens you up to your day. Coffee is fuel. Coffee impacts your drive. It makes it easier to do the next step if you drink coffee before. Have one cup of coffee and maybe put some music on. The next step is very important.
Press-ups: After you have finished your coffee, drop down and do 10 press-ups. That’s it. Not 100, not 50, just 10. You only need to do 10 press-ups for the same psychological benefits as doing 100. You may be glad or even happy about this but doing 10 press-ups every morning is massive for building discipline into your life. This is an absolutely essential step and cannot be skipped. You MUST do press-ups every morning. Ideally right after a cup of coffee. Doing press-ups builds the main facet of your discipline and willpower and strengthens your mind and your resolve. Doing these press-ups every morning will make you a disciplined man. There’s reasons the army is so crazy about them. They work. And they build strength and muscle too. But we are doing them mainly for the psychological benefits. The next step is tough but must be done.
Cold shower: Take a shower. But not just any shower, but a cold shower. This is another essential step. You must take a cold shower. Taking a cold shower every morning after doing your press-ups builds routine but also raises your testosterone levels. This will enhance your drive. Taking cold showers isn’t easy but it must be done. It will forge an iron will within you. It will make you tougher and more disciplined.
Sardines: Open one can of sardines for breakfast. Sunflower oil or tomato sauce, it doesn’t matter. What’s important is that you eat them. Sardines are a superfood and they are extremely good for you. What’s more is that eating protein soon after doing press-ups will help build muscle. Sardines aren’t particularly nice to eat, they’re not terrible but they’re not tasty and it requires discipline to eat them. I’ve been eating sardines every morning after doing press-ups or going to the gym for months now. Introduce sardines into your daily routine and only eat them after you have done the press-ups and taken a cold shower.
By this point you have accomplished everything that you needed to do that day. Now you will probably be getting ready to go to work, or if you don’t work, to relax. We woke up at 5am, made our beds, brushed our teeth, drank some coffee, done 10 press-ups, took a cold shower and ate some sardines. Now the challenge is the maintain this morning routine for 30 days.
However, there is some variation in the amount of press-ups that we are going to do. In week 1, aim to do no more than 10 press-ups. In week 2, aim to do 20 press-ups. In week 3, aim to do 30 press-ups. And in week 4, aim to do 40 press-ups. It is important to build the amount week by week to build momentum and continually test your muscles more and more week by week. The goal here is eventually to hit the gym (or buy some equipment) after the month is over. If you can’t attend the gym, buy a barbell from Amazon. Use the barbell to work out your biceps. Work out your triceps by doing dips. And then do press-ups to work out your chest, shoulders and back. That’s all you need to do. And workout no more than 4 days a week. It’s important to take rest days and not overtrain. Overtraining rarely delivers better results. It’s better to workout 4 days a week and then rest on your day’s off. Starting from Monday, you can rest on a Wednesday and then at the weekends if need be to break up your routine a bit.
Here’s a reminder:
- Wake up at 5am
- Make your bed
- Brush your teeth
- Drink some coffee
- Do 10 press-ups
- Get a cold shower
- Eat a can of sardines
Theres seven things that you need to do, every single morning, for an entire month. Pick next month and start from the 1st. Do 30 days solid with this exact routine. Remember to increase the amount of press-ups you are doing from Week 1 to Week 4.
Week 1: 10 press-ups
Week 2: 20 press-ups
Week 3: 30 press-ups
Week 4: 40 press-ups
After you have completed this routine solid for one month, you will finally have an iron will. You will be able to conquer the world. You will have the discipline to do things like no fap and semen retention. You will have the discipline to hit the gym 4 days a week, every week without missing. You will finally achieve your ideal physique. And who knows, maybe you’ll find a hot girlfriend as a result.
One more thing is diet. I follow the ketogenic diet. Which means I eat high-fat, moderate protein and low carbs meals. Basically I eat burgers and sausages with grated cheese every day. This is a meal you could make at home after work. Eat 2 burgers with 4 sausages and some grated cheese poured on top. Cook the food in olive oil. Avoid sauces. Stay keto and follow the diet. Being in ketosis makes you feel good but also makes it easier to lose weight. What’s more is that you are getting plenty of protein for building muscle. If you want to accelerate your fat loss, remove the cheese however I add it to produce ketones which are beneficial for mental health. You should avoid eating anything at work, and only eat 1 meal per day. If you follow this eventually you will be in terrific shape.
And that wraps everything up.
-Aaron
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