Easy steps on how to develop self discipline for success
Ever wonder how some people manage to stay consistent with their workouts, resist late-night snack cravings, or just seem to get things done?
The not-so-secret ingredient is self-discipline self-discipline . Good news: it’s not something you’re either born with or not. It’s a skill. And that means if you’d like to learn how to have more self-discipline—because perhaps yours is a bit sketchier than you’d like right now—you’re in the perfect place.
In this guide, we’ll walk you through simple, proven strategies to teach you how to develop, practice, and improve your self-discipline. Whether you’re trying to stick to a fitness routine, manage stress, or finally break up with the snooze button, this one’s for you.
What is self-discipline?
Self-discipline is your ability to do what needs to be done, particularly when you don’t feel like it. It’s showing up for your workout even when the couch is calling and cooking a healthy dinner when all you want to do is grab greasy takeout. It’s how you set your future self up to achieve the goals your heart is set on today.
Put into behavior psychology terms, self-discipline is your capacity to override short-term impulses in favor of long-term outcomes.[5] It’s driven by the brain’s prefrontal cortex—the area responsible for planning, decision-making, and regulating behavior.[6] When you choose a salad over fries or go to bed instead of watching your favorite show, that’s your brain’s self-discipline system flexing its muscles.
Think of it as the bridge between intention and action. And, contrary to popular opinion, it doesn’t improve when you’re hard on yourself—self-criticism isn’t one of the ways we build better self-discipline. It builds when we find ways to link our behavior with our values and long-term goals, and build structures, systems, and habits that support us to do that.[1]
Why is self-discipline important?
Self-discipline acts as a central regulatory process that helps you align your behavior with your goals. It’s one of the mental skills that helps you stick to your values when distractions or temptations pop up.[2]
That’s important, because motivation is a fickle friend. Some days it’s driving the bus, other days it’s MIA. That’s where discipline steps in. This skill really comes into its own when motivation disappears.
Self-discipline allows you to delay immediate gratification and stay focused on what truly matters to you.[7] It helps regulate dopamine, the brain’s reward chemical,[8] so you’re not constantly chasing the next quick hit, like that quick doomscroll that somehow turns into an hour (or three), or fourth glass of Prosecco that you swore would be just one.
Instead, you learn to get satisfaction from sticking to your goals, even when the reward isn’t instant. Actually, finding ways to derive satisfaction from NOT doing the thing that’s tempting you is a key part of developing your self-discipline muscle.[8] More on that later!
Self-discipline is also a major player in growth, mental resilience, and productivity.[9] Research shows that self-discipline strengthens your ability to resist distractions and stay on course—an essential skill whether you’re trying to lose weight, get strong, or finish that boring work project you’ve been putting off.
Once you learn how to become more self-disciplined, it gets easier to make better choices, build healthy habits, and feel more in control of your life.
When you develop self-discipline, you:
- make progress even when motivation dips
- reduce stress because you’re following through on your plans
- feel more in control of your behavior and choices
- build confidence, one completed task at a time
Sounds like a winner! To find out how to get more of this life-enhancing skill, check out the self-discipline building tips below.
Steps on how to build, practice, and improve self-discipline
Curious how to build your self-discipline? Try these steps. They combine habit science, psychology, and a bit of strategy to help you make discipline stick, especially when you’re working toward health, fitness, or weight loss goals.
1. Set clear, achievable goals
Building self-discipline starts with clarity. Vague goals like “I want to eat better” or “I need to work out more” are like a misty forest—easy to get lost in. Instead, use the SMART framework: Specific, Measurable, Achievable, Relevant, and Time-bound.
For example: “I will walk for 20 minutes after lunch on weekdays for the next month.”
Clear goals give your brain a target you can clearly hit, and it’s easier to be disciplined when you know exactly what you need to do. Plus, you can tick off each target as it’s completed, to boost your motivation and self-efficacy!
2. Create habit triggers
According to Charles Duhigg,[10] every habit follows a loop: cue → action → reward. To build self-discipline, you need strong cues that trigger the action you want to take (and, to go full belt and suspenders, you also need to remove the cues that trigger actions you don’t want to take—see step #7).
Try attaching your new behavior to something you routinely already do. This is called habit stacking. For example:
“After I brush my teeth at night, I’ll prep my gym clothes for the next morning.”
When your environment does some of the heavy lifting like this, you don’t need as much motivation.
3. Use the 2-minute rule
When you’re building a new habit, start small. Really small.
James Clear [11] calls this the “2-minute rule”: doing a tiny action toward your goal that takes under two minutes.
Want to run three times a week? Every runner runs with their shoes on, so your 2-minute action is: Put your running shoes on.
The trick here is lowering the barrier to entry. Make it as easy as possible to do something, and you not only don’t need much motivation, you also open the door to doing more. For instance, once you have your running shoes on, you’re more likely to hit the road.
Having self-discipline isn’t about steeling yourself to overhaul your entire life overnight. In fact, trying to force yourself to do too much at once is the fast track to burnout. So take baby steps. Pick one 2-minute action to focus on, like drinking a glass of water each morning or doing 10 squats during a work break.
4. Practice delayed gratification
What is one of the hardest aspects of self-discipline? Saying no when you really want to say yes. But learning to delay gratification is a core part of practicing self-discipline. Whether it’s skipping the extra sofa time when you’re meant to be working out or not having a second helping even though dinner was extra-delicious today, every “no” to temptation now builds your “yes” for bigger goals in the future.
This taps into dopamine regulation and your brain’s reward system. Dopamine loves novelty and instant payoff (hello, social media rabbit hole!), but you can train it to value long-term wins.[12]
For instance, instead of reaching for a sugary snack, think about the energy you’ll feel later if you choose a nourishing option now.
That’s the heart of self-discipline: learning to love choosing future rewards over immediate ones.
5. Track progress and adjust
Tracking your habits (apps, journals, a checklist on the fridge—your choice!) makes you aware of patterns. Reflecting on those patterns helps you spot what’s working and where you’re drifting.
Consistently missing your weekend workouts? Don’t beat yourself up—get curious instead. What’s happening to disrupt your workout plans? How could you change things to avoid that disruption from happening again?
6. Create systems and remove distractions
Discipline loves a good system. Try these:
- Put your phone in another room during workouts so you don’t get distracted by what’s happening on your socials.
- Prep meals ahead of time to help you stick to your meal plan.
- Set a reminder to start your wind down routine 30 minutes before you want to go to bed.
Creating a routine that supports your goals and removes distractions makes doing what you need to do easier. And, in the same way that we can make some actions easier by shaping our environment, we can make others harder. Like this:
- Put your alarm clock on the other side of the room to make it harder to hit snooze when you wake up.
- If you skip workouts because there’s no one to check except you, book a workout with a friend.
- Put foods you want to eat less of out of reach, out of sight, or have fewer of them in the house.
Make your environment work with you, and your self-discipline won’t have to work so hard.
7. Forgive slip-ups and move on
Learning and practicing self-discipline doesn’t mean you need to be a hard-ass to yourself, and beating yourself up won’t help you figure out how to increase your self-discipline.
It’ll just increase your stress. Which, in turn, makes us more likely to “give in” to temptation in the moment. That’s because:
- the tempting thing is usually more comforting (comfort food, binge-watching, couch-time instead of gym-time, etc.), and
- our capacity to choose the hard (future-reward) thing over the easy (now-reward) thing goes down when we’re stressed.
Self-discipline isn’t about being perfect. Everyone slips up—it’s just part of being human. Respond with self-compassion and keep going.
Tips on how to kickstart your self-discipline journey
Choose a habit to stack
As you’ve seen, habit-stacking can be a game-changer for developing improved self-discipline. To get started, choose a habit you always do, and link a new habit you want to do to it. Like this:
- right after brushing your teeth in the morning, do five stretches
- before every main meal, drink a glass of water
Let that old habit be your self-discipline kickstarter for your new one!
Set daily “non-negotiables”
Choose small actions that align with your goals and do these, no matter what.
To start with, make your small actions so easy you’ll barely notice the extra time and energy they take.
For instance, try a 2-minute walk after lunch, throw a 15-second plank at the end of every workout, or set your wake-up alarm for 1 minute earlier.
This helps prove to your brain that you can keep your promises to yourself. Over time, you can make these non-negotiables more challenging, because your ability to follow through on your intentions will grow and grow.
Plan ahead to reduce decision fatigue
Whenever you can, don’t leave your habits to chance or willpower. Think about what you can plan and prepare right now to help you do a task more easily later. Could you:
- prep your healthy meals for the week?
- lay out your workout clothes for later / tomorrow?
- schedule your workouts for the week in your calendar?
Fewer decisions in the moment means more energy for getting things done.
Get accountability
Whether it’s a workout buddy, a coach, or a fitness app, sharing your goals adds a little positive pressure. For instance, texting a friend before your morning run or checking in with a group challenge makes it easier to stick to your routine. Who could you share your goals with?
Reward effort, not just outcomes
Celebrate every time you show up.
Did you do 10 minutes of yoga? That counts. Choose fruit over chips for a snack? Win! Positive reinforcement helps your brain connect being disciplined to feeling good in the moment—which makes those actions become a now-reward, not just a future one!
Talk to yourself like someone you care about
Would you give your best friend a hard time for skipping a workout? Probably not. Be your own coach, not your worst critic, especially in how you speak to yourself (you’re always listening).
Start out by swapping a self-critical statement for an encouraging one, like this:
- Instead of “I have no willpower,” say “I’m learning to stay consistent.”
- Instead of “I just can’t do this,” say “Every time I try, I get better.”
This isn’t just fluff. What you say about yourself has a real bearing on what you believe you’re capable of.[13] And what you believe you’re capable of has a real impact on what you do. To improve your self-discipline, improve your self-talk.
FAQ
How do you fix a lack of self-discipline?
You fix a lack of self-discipline the same way you build any skill: one small, consistent action at a time. Start with clear goals, remove common distractions, and add structure to your day. Keep things simple, track your progress, and give yourself grace along the way.
Why am I struggling to be disciplined?
Your goals might be a bit too intense to begin with—like wanting to lose 10 kg in a month. When your goals are attainable, it’s easier to both see progress and build strong habit loops—the cue, routine, and reward that keep (both bad and good) habits going.
Or, you might be trying to do too much all at once, which can zap your willpower and lead to burnout. It’s also common to struggle with procrastination, low motivation, or emotional overwhelm, especially if life is already busy.
Start small, build a strong support team, and keep adjusting your strategy until it works for you. Track your progress—seeing results can really help you keep moving foward—and be kind to yourself as you go.
Can self-discipline be taught?
Absolutely! Self-discipline can be developed, just like any other skill. It starts with building habits—like brushing your teeth every morning—so good choices become automatic. You also need to change how you think about challenges, like telling yourself, “I’m learning,” instead of “I can’t do this.” With practice, these habits and positive thoughts make self-discipline stronger and easier to stick with.
How do I know if I lack discipline?
Signs you may lack discipline include frequent procrastination, unfinished tasks, inconsistent habits, and difficulty following through on your goals. The good news? Awareness is the first step to change. Check out our tips above on how to teach yourself to be more self-disciplined, and you’ve taken the second step, too.
What are the 3 types of self-discipline?
The three types of self-discipline are:
Emotional regulation: managing your feelings so you don’t let stress or frustration derail your goals (like staying calm instead of stress-eating).
Goal-oriented discipline: staying focused on your bigger goals, even when motivation dips (like sticking to your workout plan because you want better health).
Habit-based discipline: building routines that make healthy choices automatic, so you don’t have to rely on willpower all the time (like brushing your teeth or going for a daily walk).
All three work together to keep you on track!
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