4 Hours of Stoic Discipline | 90 Short Lessons on Focus, Habits and Self-Control

Four hours of short Stoic lessons on discipline: focus, habits, self-control and doing the work in front of you. There are 90 chapters, read in a steady voice over calm ambient music. Each one takes a single Stoic idea and turns it into something you can do today. There is a short pause with music between chapters, so you can stop and act on it, or just let it play. Chapters 0:00 Do Not Wait for Perfect Conditions 2:39 Failure Is a Teacher With a Bill 5:14 Guard Your Hours Like Gold 8:05 Your Surroundings Are Your Coach 10:49 The Ten Minute Start 13:34 Plan the Morning the Night Before 16:16 One Task, Full Attention 18:57 Sit With Boredom 21:36 Be Early 24:21 Make Your Word Worth Something 26:57 Lead Yourself First 29:36 One Hard Thing Before Anything Else 32:17 Silence the Noise 34:56 The Story You Tell About the Event 37:38 Stop Scrolling, Start Building 40:22 Respond, Do Not React 43:04 Motivation Is a Mood 45:51 Walk Every Day 48:33 Temptation Is Only a Request 51:16 The Evening Review 53:54 Respect the Boring Part 56:33 Decide Before the Moment Arrives 59:11 Keep the Small Promise 1:01:52 Review the Week 1:04:25 The Price of the Easy Path 1:07:03 Set Your Own Deadline 1:09:42 The First Rule of Discipline 1:12:41 Pick Your Standard and Keep It 1:15:29 Ambition With a Spine 1:18:13 Slow Down to Go Faster 1:20:53 The Honest Budget 1:23:26 Prepare for the Obstacle 1:26:05 Small Wins Add Up 1:28:44 Comfort Is a Slow Trap 1:31:22 A Rule for Spending 1:34:04 Wait Before You Reply 1:36:46 Courage Is a Habit 1:39:30 Pay Now, Enjoy Later 1:42:06 Discipline Is Not Punishment 1:44:46 Build Something That Stands 1:47:24 Shrink the Task Until It Is Easy to Start 1:50:03 Finish Strong 1:52:44 Stand Like a Rock in the Surf 1:55:23 Cut the Thread to Your Phone 1:58:02 Judge the Effort, Not the Applause 2:00:36 The Discipline of Attention 2:03:13 The Cost of Waiting 2:05:53 Build the Pillar Before the Roof 2:08:41 Do Your Duty Without Applause 2:11:12 Practise Being Alone 2:13:46 Food Is a Daily Vote 2:16:31 The Quiet Win 2:19:08 The Opinion Trap 2:21:48 Choose Your Hard 2:24:24 Do the Uncomfortable Thing Early 2:27:06 Take the Criticism, Keep the Lesson 2:29:48 Strong Foundations Are Dull 2:32:32 Eat With Intent 2:35:17 The Power of a Clean No 2:38:07 The First Five Minutes 2:40:46 Make Your Bed, Make Your Mind 2:43:32 Find Satisfaction in the Effort 2:46:10 Accept the Cost of Your Goal 2:48:41 Begin Again Today 2:51:14 Say No to Good to Protect the Great 2:53:50 Finish What You Start 2:56:29 The Rule of Three 2:59:06 Walk Toward the Fear 3:01:48 Learn From Those Ahead 3:04:28 Close the Doorway to Distraction 3:07:05 Strength Comes From Repetition 3:09:48 After a Slip, Return Fast 3:12:29 Enough Is a Skill 3:15:07 The Same Person in Private 3:17:48 Own What Is Yours 3:20:32 Money Is a Tool, Not a Master 3:23:09 Check Your Reasons 3:25:50 Notifications Are Other People's Demands 3:28:29 Count Your Days 3:30:58 Stop Negotiating With Yourself 3:33:42 When the Mood Leaves, the Routine Stays 3:36:19 Eat the Hard Thing First 3:38:58 Rules Beat Moods 3:41:40 Do the Work in Front of You 3:44:29 Hold the Line When Angry 3:47:07 Train the Body, Train the Will 3:49:52 What Is Up to You 3:52:34 Face the Mirror 3:55:14 Be Hard to Distract 3:57:56 Work Is Not Your Enemy Subtitles: the words are on screen, and closed captions are available.