Book Review – Discipline Equals Freedom: A Field Manual by Jocko Willink

I enjoyed Discipline Equals Freedom: A Field Manual and got a lot out of it.  Although I consider myself a disciplined person, I still had a lot of great takeaways from this book.  I also got a lot of great workout and dieting tips from Jocko, even though I have been an athlete for 35+ years.

Jocko has an old-school hardass mentality that resonates.  I recommend this book to anyone who is trying to level up.  There are lots of practical tips for improving your life.

Here are some of my key takeaways:

Procrastination

Taking a break is the one thing you should procrastinate.  If you still feel like you need a break tomorrow, then take it.  Chances are you didn’t.

Have the discipline to procrastinate on gratification.  Put in the work now.

Dealing With Setbacks (”Good”)

When something bad happens, say ”good” – because something good will come of it.  This is true for both minor annoyances and major problems.  Something good will always come of it.  So whenever something bad happens – and it always will – say ”good” and keep moving forward.  This helps you keep a calm head and a positive attitude – which makes all the difference.

How To Deal With Negative People

Ignore and outperform: that’s how you deal with negative talk from negative people.  Ignore them and outperform them.  Let them talk about you.  While they are talking about you, you’re working.  Let them focus on you while you focus on your goals.

Ignore, outwork, and outperform haters, doubters, losers, and suckers.

Discipline and Willpower

Discipline and willpower get stronger the more they are exercised.  When you are on the right path, you want to stay on the right path.  Discipline begets discipline, and willpower begets willpower.

Waking Up Early

If you want to wake up earlier, go to bed earlier.  Getting up early helps you go to sleep early.  Don’t break the cycle – get up early every day.

Training

• Train every day.  Go light if you’re sore.  Don’t take any days off.
• Everyone should train in martial arts.  There’s no reason to ever stop training or learning martial arts.
• Warm up sets – go slow and through the entire range of motion
• If you are sick or injured: do what you can
  • If your shoulder hurts, focus on legs
  • Take advantage of injuries and sickness by doing something you wouldn’t normally do
• Do handstand negatives as slow as you can
  • Hold a handstand for one minute, then five minutes
• Types of movements (do all of them, and combine them into compound movements)
  • Push (pushups)
  • Pull (pullup)
  • Lift (overhead – handstand)
  • Squat (squat)
  • Hinge (leg lift)
  • Twist (trunk rotation)
• Do max sets of bodyweight exercises
• Do pyramids (do sets every minute on the minute until you can go any higher, then go back down)
• Do place to run?  Do burpees for cardio.
• Never sacrifice proper form.  Sacrificing proper form will not make you stronger; it will make you injured.
• Do light runs after you train legs to loosen up tight muscles

Personal Safety

• The safest way to deal with water is to be comfortable in it.
• Stay away from high-risk areas – avoidance of danger is key.
• If you can run away from an assailant, do it.  If you can’t run away because they have a hold on you, attack them.

Diet

• Ways to lower blood glucose (burn fat): 1) exercising, 2) fasting, 3) reducing carbs.
• Minimize carbs to stay lean.
• Shoot for clean eating 100% of the time (no sugar).
• Earn your desserts with hard training sessions beforehand.
• Desserts: dark chocolate, chocolate milk powder, whipped cream + nuts.
• When nutritious foods aren’t available (airport, office, party, restaurant, etc.), the solution is don’t eat.  Fast instead.  Fasting is often beneficial for you.
• Humans can survive 30 days without food.  You can make it a few days without any issue.
  • 24-hour fasts regularly
  • 72-hour fast every 3 months