It's often said that a significant portion of what we achieve in life hinges on something not always emphasized in our formative years: discipline. This isn't about harsh restrictions, but about a profound power of self-control that can lead to lasting emotional balance. Let's explore seven timeless principles, drawn from Stoic philosophy, that can help us cultivate this inner fortitude.

1. Mastering Our Impulses: The Gentle Reign Over Pleasure

Our bodies are wired with instincts, ancient impulses that can drive us without a moment's thought for the future. Think of the urge to eat far beyond satisfaction or to drink until awareness fades. These are the body's raw desires, often unconcerned with consequences. Our task, then, is to become wise caretakers of ourselves, to pause and think ahead. Is the fleeting high of a wild night worth the fog and discomfort of the morning after? Does a moment of indulgence with a sugary treat justify the later feelings of regret when we look in the mirror or find our favorite clothes no longer fit?

Self-discipline, in this light, isn't about denying ourselves joy for some abstract moral reason. It's a profound act of self-care. It's about consciously choosing to remove unnecessary suffering from our lives. When we give in to every whim and desire without thought, we risk building a very real, present-day discomfort for ourselves.

We have choices: perhaps complete avoidance of a habit that no longer serves us, or conscious, careful moderation. What works best depends on our individual nature. This isn't about forbidding happiness; it's about responsibility and recognizing our own limits. The key is knowing when to stop before things spiral, to leave the table before overeating, to savor one drink instead of many. Discipline, seen this way, isn't a punishment but a way to sidestep negative outcomes, an expression of our own self-worth. In every situation, clear awareness should take precedence over fleeting distractions.

2. Embracing Discomfort: Forging Resilience in Hardship

Consider Seneca, a man of considerable wealth in ancient Rome. He inherited a fortune and owned properties across the empire. Yet, from time to time, he chose to live simply for several days. He would wear old, rough clothing, sleep on the hard ground, and sustain himself with stale bread and water. This wasn't a game for him. He knew that many of his fellow citizens lived this way daily, without complaint. Through these voluntary encounters with hardship, Seneca tempered his character and learned to adapt.

Many of his wealthy peers lived in constant fear, the mere idea of poverty filling them with anxiety. Seneca was different. He walked towards his fears. Giving up worldly comforts, even temporarily, helped him build an inner resilience. He learned to withstand adversity, a practice that, according to history, proved invaluable later in his life under the reign of the emperor Nero. When Seneca offered his entire fortune in exchange for his life, Nero was reportedly taken aback by the philosopher's detachment from wealth.

Many people today shy away from discomfort as if it were fire. There's a common desire for immediate ease. Why carry something heavy if someone else can? Why walk if a ride is available? This attitude can breed a dependence on comfort, and the more reliant we become, the more we fear losing that comfort. Yet, there are those who actively seek challenges: running marathons, sleeping outdoors, engaging in physical labor. Such experiences temper the spirit and diminish fear. Self-discipline often begins with the body; it needs to be developed and hardened. By testing ourselves, we learn to view discomfort differently. Life is inevitably filled with difficulties, and developing self-discipline prepares us to meet them head-on. Those who are willing to challenge themselves often lead more fulfilling lives, understanding that comfort isn't guaranteed and that good times can change. Moderation and modesty become valuable allies.

3. Breaking Chains: Reclaiming Freedom from Habits

Dwight Eisenhower had a life marked by significant achievements: he served in two world wars, rose to the rank of general, became Chief of Staff of the Army, wrote memoirs, and accumulated wealth. For years, alongside these accomplishments, he smoked three to four packs of cigarettes daily. Compared to his other feats, quitting smoking might seem minor. But anyone who has battled nicotine addiction knows the immense difficulty involved.

Eisenhower decided to quit completely. He famously said, "The only way to stop smoking is to just stop smoking." And he did, reportedly extending his life and allowing his strong, healthy body to continue serving the world, eventually leading NATO and becoming the President of the United States. He quit at age 58.

Today's world presents a vast array of potential dependencies: fast food, sugary drinks, endless social media scrolling, immersive video games. Some might argue these aren't "bad habits" in the traditional sense. But here too, it's crucial to find a healthy line. Just as a smoker slowly harms themselves, many modern habits can subtly erode our well-being or simply consume our time and attention. Even if they seem harmless, why let them control you? Why obey every craving of your stomach or every digital notification? Don't let your body dictate terms, and don't allow habits to take the reins. You are not a slave to your impulses.

Imagine being offered a cigarette or a drink for the very first time, knowing all the potential negative consequences. You have the power of that fresh perspective now. You are not obliged to carry past patterns into your present. You always have a choice. Even individuals with otherwise strong characters can fall into unhelpful habits. The good news is that it's never too late to break free. It doesn't matter how long a habit has held sway; what matters is the decision you make today to address it. You have the strength to stop.

4. The Strength in Simplicity: Avoiding the Trap of Excess

Cato the Elder, a Roman statesman, was renowned for his modesty and frugality. He lived a simple life, wore ordinary clothes, and spent little. He drank the same wine as his servants and often worked alongside them in the fields. This philosophy of minimalism extended to his home, which was modest. He drew inspiration from Manius Curius Dentatus, a Roman hero whom envoys, intending to bribe, found in his kitchen cooking turnips—making it clear he was not interested in wealth. Similarly, when Cato was offered expensive gifts for his political work, he consistently refused.

Cato believed that excesses make a person vulnerable. If you are strict with yourself, it is harder for others to manipulate or harm you. Another compelling example of simplicity's power comes from the boxer Rubin "Hurricane" Carter. During his wrongful imprisonment, he chose to forgo most of the amenities available to prisoners, giving up his pillow, radio, carpet, and television. By controlling what he could within his small sphere, he became less vulnerable to manipulation by other inmates or guards.

It might seem that the deprivations of Cato or Carter only made their lives harder. Yet, in many ways, their lives became simpler. Fewer excesses mean fewer attachments, fewer worries, and less susceptibility to flattery. Can someone constantly hounded by creditors truly be called happy? Is the person forced to work relentlessly to maintain a luxurious lifestyle, never content with what they have, truly free?

In our modern world, a pervasive consumer culture pressures us from all sides to spend more, buy more. Advertising and social influences can make us believe that certain things are essential for happiness. But reflect on this: how long did the feeling of happiness last from your most recent prized purchase? Why did you believe that particular item would bring lasting joy, especially if previous acquisitions did not? How did you feel in times past when you had fewer possessions yet were content with simple things? Many recall their youth with a smile, remembering a time when everything felt simpler. Herein lies a profound secret: the more modest your desires, the richer, freer, and more powerful you become.

5. The Power of Deliberate Pace: Progress Through Patience

Octavian, later known as Augustus Caesar, came to power at the young age of 18 after the assassination of Julius Caesar. A year later, he promised Rome’s leaders he would achieve heights similar to his adoptive father. Despite his ambitious goals, he did not rush. He adopted a slow, careful approach, learning from his mentors. For a decade, Octavian ruled jointly with Mark Antony and then guided the Senate for five years before finally becoming Augustus. His ascent to supreme power was slow and deliberate.

Octavian famously said he "found Rome a city of bricks and left it a city of marble." This monumental transformation didn't happen overnight. It required time, patience, and meticulous attention to countless small details. His approach underscores the importance of a disciplined pace and careful prioritization. Vanity and impatience can hinder progress. Remember, Rome wasn't built in a day. The habit of rushing often arises from external pressures or our own eager desire to see quick results. While ambition is valuable, it must be channeled correctly; otherwise, it can turn from an asset into a liability.

6. From Weakness to Strength: Cultivating Physical Vitality

Consider King George IV of Great Britain, famous for his love of rich food and drink—fried pigeons, steaks, wine, and brandy were staples of his hearty breakfasts. Over time, he became so overweight that he reportedly feared suffocating in his sleep. Even signing documents became a struggle, requiring a special seal so he wouldn't have to bend. He neglected his duties, indulged in carnal pleasures, and considered himself above all rules. Such permissiveness took its toll. In 1830, at the age of 67, he faced his end, allegedly gasping, "My boy, this is death." His lifestyle was one of self-destruction.

In contrast, think of Theodore Roosevelt. Born with poor health, including asthma that caused him to choke as a child, and suffering from poor eyesight, Roosevelt did not choose a path of passivity. He embraced his ailments and made physical activity a cornerstone of his life. His father actively encouraged his son’s interest in sports. Theodore engaged in rowing, boxing, wrestling, and football, and he loved hiking. Even as President, he dedicated a couple of hours to physical activity almost every day.

Who likely felt better each morning, Roosevelt or George IV? Theodore Roosevelt's example is a powerful reminder of the importance of staying active at any age. Humans were not created merely to exist and seek fleeting pleasures. Nature has endowed us with incredible abilities; we are remarkably evolved beings. It's concerning that today, many young people face health problems or lack the physical fitness for certain demanding roles. A careless attitude towards one's body isn't just an individual issue; it can have broader implications.

If we wish to be meaningful and productive members of society, taking care of our bodies is fundamental. This involves physical activity, a balanced diet, and avoiding harmful substances like tobacco and excessive alcohol. The human body is a complex, finely tuned machine. You wouldn't fuel an elite racing car with poor-quality gasoline. Life is full of challenges, and things don't always go according to plan. That's normal. Focus on what is within your sphere of control. You can control your physical activity. Choose something you enjoy: swimming, weightlifting, jiu-jitsu, hiking—anything. The main thing is to be active. Discipline here doesn't mean denying pleasure; rather, pleasure becomes a well-earned reward for effort. Caring for your health, curbing destructive desires, working conscientiously, and engaging in physical activity aren't punishments; they are pathways to genuine, sustainable well-being.

7. The Wisdom of Silence: The Strength in Measured Words

The Spartans were renowned for their strength, courage, and self-discipline. This discipline was evident not only in their actions but also in their speech. They understood that one of a person's most potent tools—or weapons—is language. When faced with threats from powerful enemies, the Spartans would respond with short, confident phrases. Their manner of speech conveyed authority and fearlessness. For instance, when King Leonidas was told that the enemy archers' arrows would blot out the sun, he famously replied, "Then we will fight in the shade."

When Philip II of Macedon, having conquered much of Greece, sent a threatening letter to Sparta stating, "You are advised to submit without further delay, for if I bring my army into your land, I will destroy your farms, slay your people, and raze your city," the Spartans sent back a reply with a single word: "If."

It is thanks to the Spartans that we have the concept of "laconic" speech, derived from Laconia, the region of Ancient Greece where Sparta was located. Why deliver a lengthy tirade when a single, well-chosen word will suffice? Sometimes, saying less truly means saying more. The Spartans were free to say whatever they wished, but they chose brevity. They felt no need to prove their points through endless talk or engage in meaningless arguments.

With modern technology, anyone can broadcast their opinions and engage in debates at any moment. But is it always worthwhile? Many of us could learn from the Spartans. It isn't necessary to voice every thought or constantly express your opinion. Just because there's a pause in a conversation doesn't mean it must be filled. If everyone else is talking, it doesn't automatically mean you need to jump in.

Silence can sometimes feel awkward, but it can also be used to your advantage. It's perfectly acceptable to say, "I don't know." It's acceptable to ignore an insult, to decline an invitation without a lengthy explanation of your reasons. You are different from animals, which often react purely on instinct. Words can be used freely, but it's better to use them wisely. Cato the Elder chose to speak only when he was certain it was necessary. As the philosopher Zeno of Citium is often credited with observing, we were given two ears and one tongue so that we might listen more and speak less. Strive to be so thoughtful in your communication that your only regret is not having said something wise or necessary, rather than regretting words spoken carelessly.

References:

• Holiday, R. (2022). Discipline Is Destiny: The Power of Self-Control. Portfolio/Penguin.

  This book serves as the direct inspiration for the principles discussed, exploring Stoic wisdom on temperance, self-mastery, and the disciplined life as a path to freedom and strength. It elaborates on figures like Marcus Aurelius, Eisenhower, and others to illustrate these concepts.