Book SummaryDiscipline Equals Freedom, by Jocko Willink

1-Page Summary1-Page Book Summary of Discipline Equals Freedom

Discipline Equals Freedom by Jocko Willink skips the motivational fads and fluff to deliver the harsh but empowering truth that simple, relentless discipline is the key to becoming the best version of yourself. If you want to master your mind, become healthier, and achieve your highest goals, practicing discipline will drive the actions necessary to do so.

Willink developed his philosophy of discipline based on 20 years of experience as a US Navy SEAL. Since his retirement from the military, Willink has promoted principles like discipline and responsibility through his leadership training program, Echelon Front, in books like _Extreme Ownership,...

Discipline Equals Freedom Summary The Importance of Self-Discipline

First, we’ll discuss the kind of discipline Willink focuses on in this book: self-discipline, which Willink advocates above all other influences to get things done. We’ll explain what self-discipline is, distinguishing it from motivation and external discipline. Then, we’ll explore why it’s important to implement this discipline in your life.

What Is Self-Discipline?

Self-discipline is a steady, internal force that drives you to take action and “be better.” Willink explains that motivation or discipline from someone else—for instance, a motivational speaker or drill instructor—is a temporary influence that’s unreliable and outside your control. In contrast, self-discipline is consistent willpower that you exert over your mind and body, enabling you to do what’s necessary to reach your goals despite your feelings or external influences. Throughout his book, Willink mostly refers to “self-discipline” simply as “discipline.” In this guide, we’ll do the same.

Can Discipline and Motivation Help You Reach Your Goals?

Willink discredits the dependability of motivation, but some say that [motivation is essential for the initial formation of a goal and...

Discipline Equals Freedom Summary How to Cultivate Discipline

Now that you know what self-discipline is and why Willink believes it’s beneficial, we’ll explain how to develop and implement this discipline in your own life. In order to sustain discipline, it’s important to establish reasons for it. Willink explains how his own underlying drives have pushed him to keep improving throughout his life. Similarly, you’ll lay the foundation for your discipline by identifying your drive. After you identify your reason to be a better person, the next step will be deciding how you’re going to achieve this by establishing a concrete, long-term goal and progressing toward it incrementally.

Identify What Drives You

The first step to cultivating self-discipline is to find a reason why you should strive to improve. In the military, Willink felt driven to make himself—and his team—better than their enemy. As he pushed himself to improve, he envisioned the enemy preparing in the same way. So, he’d work hard to stay ahead. After leaving the military, he found another reason to push himself to improve: to honor the men who died fighting.

To adopt Willink’s approach, think about the people or goals that drive you. Maybe you want to improve...

Discipline Equals Freedom Summary Overcome Obstacles to Discipline

Even after you establish your underlying drive, set long-term goals, and begin to pursue these with incremental progress, your discipline can falter. We’re all human and nobody is perfect. Some days might bring overwhelming challenges or obstacles that are out of your control.

However, if you let obstacles stop you, you’ll disrupt your progress toward health, happiness, and your long-term goals. Willink describes several strategies to combat the obstacles of procrastination, fear of failure, and factors that are out of your control.

Power Through Procrastination

Procrastination is problematic for several reasons. Willink points out that when you procrastinate, you stress yourself out. Delaying what you know needs to be done causes anxiety and dread. In a competitive context, delaying your progress can also allow your competition to get the upper hand. Worst of all, the things you procrastinate on now might be put off forever. Hesitation only inspires more hesitation in a self-defeating loop. Don’t get caught in the loop.

The fix, according to Willink: Don’t hesitate, take action. For example, get up when your alarm goes off. Throw your covers off and move...

Discipline Equals Freedom Summary Apply Discipline to Your Daily Life

Now that you understand why discipline is important, how to cultivate it, and what to do when your discipline is challenged, you’ll be better equipped to apply discipline in your regular routine. Although discipline is a principle that should affect all spheres of life, Willink highlights a few key areas of daily life in which to apply discipline for greater health and self-improvement.

Exercise

Exercise has tremendous benefits for physical and mental health. Because of this, it’s important to include some kind of exercise in your life. Willink suggests a few key tips for exercising in a disciplined way:

1. If you don’t think you have time to exercise, wake up earlier. In the early morning, fewer people are awake, there are fewer distractions, and you’ll feel like you’ve got a head start on everyone else.

What’s the Best Time to Work Out? It Depends…

Is the early morning really the best time to get your workout in?

Studies show that [exercising in the morning is more effective for increasing metabolism and burning...

Shortform Exercise: Become a Better Version of Yourself

To become the best version of yourself through discipline, Willink cautions against negatively comparing yourself to others. Instead, you should be inspired by what’s possible and focus on becoming better than you were yesterday.

Write about a time you negatively compared your own progress on a goal to someone else’s. For example, maybe a friend lost more weight than you did in the last year. How did comparing yourself negatively to that person make you feel?