D is for… Discipline


As another year draws to its close, so too comes the inevitable barrage of New Year’s resolutions. As Mr. & Mrs. Average tend to gain around 2kg over the festive period, diet and exercise based resolutions tend to be at the top of most peoples’ lists. Worryingly, an estimated 25% of resolutions are broken by the first week of January and well over half have fallen by the wayside come March/April-time. So, what separates the successful from the well-meaning? Discipline.


To achieve the resolutions that you set out to, you need clear goals and a plan of how you’re going to get there – that bit’s not too tricky. To stick to the plan, however, requires consistent and repeated effort. If you don’t have the discipline to stick to what you’ve planned… well, you know the rest. We’ve all been guilty of it at times, even yours truly…


Where Does It Come From?

In my experience, discipline comes from desire. Everyone has what it takes to be disciplined, if you want something enough you’ll do what it takes to get there. Unequivocally, the goals you set HAVE to matter to you.

Get The Mind-Set Right

Don’t be negative about discipline. It’s not about what you’re giving up or not having, it’s about progressing to where you want to be. You have to see it as a good thing. You have to appreciate the process, even if you don’t necessarily enjoy it. Every choice you make will have a positive or negative effect on your goal, it’s up to you to decide which way to go. Your outlook on life is ultimately self-fulfilling. If you think something will be difficult then it sure-as-hell will be.

Be Progressive

Trying to change everything at once is almost a sure-fire guarantee of failure. Pick one or two mini-goals to focus on and be disciplined with them. It’s best to start with ‘do’s’ rather than ‘don’ts’ – for example, focus on eating 3 portions of green vegetables a day before cutting out the Chocolate Hob-Nobs (other biscuit varieties are available, they’re just not as good). When you’ve shown that you can be consistent with one or two of your mini-goals then you can slowly add more. Once you get a taste for self-discipline it tends to be contagious.

Discipline – It’s Not All Equal

It’s easier to be disciplined in some situations more so than it is in others. Make a habit of getting the easy choices right first. For example, it’s far easier to make the right food choices whilst food shopping than it is when you get back from work. If you fill the kitchen with the good stuff you remove the possibly of slipping up later on.


It’s All Down To You

I, like countless others, can be there to help guide you in the right direction, however, the buck stops with you. Your goals, your plans, your responsibility.  Be accountable to yourself.



I wish each and every one of you, and your families, the very best for the New Year. Thank you all for the support you have given Maloney Performance in 2011. We will be back better than ever in 2012!

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  1. Ted

    I would like to wish Sean and all the blog readers a happy New Year – God bless!

    Learning isn’t always fun, but having learned something sure is always fun.

    Every January is essentially the same in public gyms: people come in and want to be the best versions of themselves … they usually stop coming in by mid-February or so. It’s lame.

    Let me share two videos that depict quite reasonably different forms of motivation, discipline and mental strength.



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