If you’ve ever struggled to stick to a workout routine, hit a professional milestone, or even remember to drink more water every day—trust us, you’re not alone! The truth is, discipline isn’t about sheer willpower; it’s about building strong systems, forming consistent habits, and tapping into the science of how our brains work.
Welcome to Part 1 of our two-part series brought to you by SportPort Active—because achieving your goals starts with knowing how to set yourself up for success!
As a leading a neuroscientist from Stanford University, Dr. Andrew Huberman breaks down exactly how you can build extreme discipline to crush your goals. And because we’re all about supporting women on their fitness and wellness journeys here at SportPort Active, we’re diving into actionable steps to make this science work for you.
Why Is Discipline So Hard to Build?
Let’s get one thing straight: discipline isn’t something you’re born with. As Dr. Huberman explains, discipline is a skill that you can develop over time with the right tools. The problem? Many people rely on motivation alone, which comes and goes like the weather. True discipline comes from understanding your brain’s reward system and creating habits that are consistent, automatic, and focused on long-term success.
Experts like James Clear, the author of Atomic Habits, emphasize that tiny, consistent changes are the secret to long-term results. Clear notes, "You don’t rise to the level of your goals, you fall to the level of your systems.” Translation? You need a plan, not just ambition.
Experts Weigh In: Tiny Habits, Big Results
James Clear, the bestselling author of Atomic Habits, highlights that tiny, consistent changes are the foundation of achieving long-term results. He explains, “You don’t rise to the level of your goals, you fall to the level of your systems.” Translation? A plan that prioritizes consistent, small actions will always beat pure ambition.
Clear’s philosophy reminds us that lofty goals alone won’t get you there—building habits and systems that make progress automatic is the key to success.
How to Apply It:
- Start with micro-habits: Replace “I will work out for an hour every day” with “I will put on my workout clothes and move for 10 minutes.” The key is to start, no matter how small.
- Stack your habits: Pair a new habit with an existing one. Example: “After I brew my morning coffee, I’ll drink a glass of water to hydrate.”
- Create an environment for success: Set your workout gear, yoga mat, or running shoes out the night before to eliminate barriers to action.
- Track your wins: Use a habit tracker or calendar to check off daily successes. Seeing a streak of progress can motivate you to keep going.
- Focus on the system, not the goal: If your goal is to run a 5K, create a daily running routine that makes training effortless. Progress will follow.
- Celebrate small victories: Whether it’s completing a 5-minute workout or choosing a healthy snack, acknowledge your effort—it’s about showing up, not perfection.
By building small, actionable habits, you remove friction and create momentum that propels you forward. Remember: it’s not about sudden, drastic changes—it’s about creating systems that make success inevitable.
How to Build Extreme Discipline (Backed by Science)
Start Small and Consistent
Experts suggests starting with micro-goals—small wins that tell your brain you’re making progress. These little achievements create a dopamine reward loop, which makes it easier to stay disciplined in the future.
How to Apply It:
- Want to start working out? Commit to 10 minutes a day instead of a full hour. Small steps build lasting habits.
- Struggling with hydration? Drink one glass of water first thing in the morning. Keep a bottle on your nightstand as a visual reminder.
- Overwhelmed with tasks? Start with the easiest one on your list and build momentum. Action fuels motivation.
- Trying to eat healthier? Swap one snack for a nutritious option, like fruit or nuts, instead of overhauling your entire diet overnight.
- Need better sleep? Begin by going to bed 10 minutes earlier each night until you hit your target bedtime.
As Clear and Huberman agree, momentum builds on momentum. The brain loves consistency more than intensity.
Optimize Your Environment
Your surroundings are more powerful than your willpower. According to Dr. Huberman, reducing friction is key to building discipline. If your workout gear is buried at the bottom of your closet, chances are you won’t reach for it.
How to Apply It:
- Keep your favorite SportPort Active EMF-protected activewear ready to grab for your morning workout. No more excuses!
- Remove distractions: If you’re tempted by Netflix during “gym time,” set a reminder, move the remote, or log out of streaming apps.
- Prep the night before: Lay out your workout clothes, sneakers, and water bottle before you go to bed. A visible reminder boosts follow-through.
- Declutter your space: Create a clean, organized workout or workspace to minimize overwhelm and mental clutter.
- Make healthy choices visible: Place fresh fruit or protein bars on the counter, so they’re your first option when hunger strikes.
- Block temptations: Use apps like Freedom or Cold Turkey to block social media or other distractions during your focused time.
- Create visual reminders: Write your daily goal on a sticky note and place it somewhere visible—like your fridge, desk, or mirror.
- Set triggers: Tie a habit to something you already do. For example, “Every time I make coffee, I’ll stretch for 5 minutes.”
By designing an environment that sets you up for success, you remove unnecessary barriers and make achieving your goals feel effortless. Remember to stay tuned for part 2 of our two part series.
At SportPort Active, we believe that every woman deserves to feel strong, confident, and focused—whether you’re hitting the gym, running errands, or tackling life’s challenges.
Holiday Gift Ideas for Achieving Goals
Baronfig.com/The Laws of Creativity
Baronfig.com/Grow Daily Journal
Baronfig.com/Clear Habit Journal
