I won’t…” — This is what you will avoid doing during your time-block of completing a task, to make sure you stay on task.

Peter Hollins has studied psychology and peak human performance for over 12 years and is a best-selling author.Self-Discipline — Self-discipline, according to Hollins, is the key to staying committed and engaged in your work, even when you may not feel motivated to do so.

How will your future-self feel in 10 minutes, or 10 hours, or 10 days if your present-self does not follow through and gets distracted? Overall, I learned a lot from this book, and have developed some great tools to avoid not following through with my word. Make a list of your limitations and requirements with clear statement on what you cannot and must do. Focus guides your thoughts in figuring out how to follow through and directs your actions toward achieving your vision.

It is the visible aspect of following through, the one that’s actually observed, measured, and evaluated against your goals. A finished project that does not meet your expectations is infinitely better and more valuable than a product you don’t finish. A part of us doesn’t want to know what’s possible beyond that because we’re afraid to want it and to have to do the hard work that will get us there. Everything in life is an opportunity cost, which means that whatever you choose to achieve in life requires some effort from you.

The book has some cool tips and tricks that can help anyone follow through on their goal, tasks, or habits. Another good point is that the author is a psychologist and the claims in the book are scientific and practical. Use your fear of negative social emotions to carry you through a project or commitment to the very end.Temptation bundling is an excellent and efficient way to kill procrastination and increase productivity by combining present and future selves and their conflicting needs. Above all else, this is a guide to understanding your brain and instincts better for optimal results. For example, he states that shame is the primary driver behind the accountability buddy strategy, although in my experience it's the mutual encouragement. Practical tactics to grow your willpower, stop procrastination, focus like a laser, and achieve whatever you set your mind to.

Main takeaways for me were to bundle pleasant things with dull or uncomfortable things that I have to learn or get done. Action — The author underscores the significance of taking action and placing a high priority on the actual execution of tasks. This reinforces the rule and the limitation, which in turn makes it more appealing to follow through, because who likes burpees? The rest of the work offers some interesting strategies; the 10-10-10 rule; temptation bundling; batching; a don’t do list; the 40-70 rule and a brief exploration into alpha (and other) waves.Overcoming this fear requires recognizing that making mistakes and facing setbacks are integral parts of the learning process. It is combination of traits that enables you to create the life you want without having to compromise or wait. When you feel an urge, force yourself to wait for 10 minutes before giving in to whatever the urge is.