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The PoWeR technique: a strategic approach to self-discipline

A successful founder shares unconventional technique for increasing self-discipline. It involves breathwork, intentionality, and… marshmallows.

Strategies beat stoicism

People who talk about self-discipline often make it sound like a matter of clenching really hard. Or of bullying yourself through negative self-talk.

But effective self-discipline is about working smarter, not just harder. We've known this since Odysseus tied himself to the mast, and we've studied it extensively in the lab.

From Robert Sapolsky's Behave:

In the 1960s Stanford psychologist Walter Mischel developed the “marshmallow test” to study gratification postponement. A child is presented with a marshmallow. The experimenter says, “I’m going out of the room for a while. You can eat the marshmallow after I leave. But if you wait and don’t eat it until I get back, I’ll give you another marshmallow,” and leaves. And the child, observed through a two-way mirror, begins the lonely challenge of holding out for fifteen minutes until the researcher returns.

Studying hundreds of three- to six-year-olds, Mischel saw enormous variability — a few ate the marshmallow before the experimenter left the room. About a third lasted the fifteen minutes. The rest were scattered in between, averaging a delay of eleven minutes. Kids’ strategies for resisting the marshmallow’s siren call differed, as can be seen on contemporary versions of the test on YouTube. Some kids cover their eyes, hide the marshmallow, sing to distract themselves. Others grimace, sit on their hands. Others sniff the marshmallow, pinch off an infinitely tiny piece to eat, hold it reverentially, kiss it, pet it.

As expected, older kids hold out longer, using more effective strategies. Younger kids describe strategies like “I kept thinking about how good that second marshmallow would taste.” The problem, of course, is that this strategy is about two synapses away from thinking about the marshmallow in front of you. In contrast, older kids use strategies of distraction — thinking about toys, pets, their birthday. This progresses to reappraisal strategies (“This isn’t about marshmallows. This is about the kind of person I am”). To Mischel, maturation of willpower is more about distraction and reappraisal strategies than about stoicism.

What do I know?

Self-discipline is my jam. I've spent a lot of time honing my ability to do what I say I'm going to do. Maybe not 10,000 hours, but certainly 10,000 learning cycles. And the PoWeR technique, which I'll explain below, is one of the most valuable frameworks I've developed with all those iterations.

First, a quick reality check: No single technique will turn anyone into a disciplined person. For that, you'll have to put in your own 10,000 iterations.

But here's an idea of what the technique will do.

The psychiatrist and Holocaust survivor Viktor Frankl once wrote:

Between stimulus and response there is a space. In that space is our power to choose our response.

Well, think of the PoWeR technique as a strategic crowbar for prying that space wide open with minimal effort.

PWR: the main ingredients

Let's start with the "PWR" in "PoWeR." These letters are capitalized because they're the core steps of the technique. They stand for Pause, What-now decision, and Reset.

In short: You hold your breath and don't allow yourself to breathe again until you begin taking an action that aligns with your goals.

I'll break down the steps.

Step 1: Pause

Let's say you're in a situation where you want to exercise self-discipline. Maybe you keep snoozing your alarm instead of getting up. Maybe you're doomscrolling a social feed instead of working on that important project. Maybe you've just reached for the marshmallow instead of waiting for the nice man in the lab coat to bring you mallow #2.

The first step is to pause and take what I call a "ransom breath":

  1. Whatever it is you're currently doing, stop doing it.

  2. Take a deep breath and hold it in.

  3. Commit to yourself that you won't release the breath until you start taking a specific, goal-directed action (explained in the next step).

You now have a hostage situation on your hands.

P.S.: Obviously don't hold your breath to the point of passing out. If you naturally run out of air, just start a new breath hold.

Step 2: What-now decision

"What-now" is short for "What should I do now?"

In the scenarios I mentioned above, you already have a general idea of what you should do. But to make a "what-now decision," you need to concretize that idea into a specific action step. The action step should be simple enough that you can get it done before running out of breath. But "simple" doesn't mean "trivial."

Here are some examples:

  • Scenario: You keep snoozing your alarm. What-now decision: "I'll stand to my feet with no part of my body touching the bed anymore."

  • Scenario: You're stuck in a doomscrolling loop. What-now decision: "I'll close this browser tab (or mobile app)."

  • Scenario: You reach for the mallow. What-now decision: "I'll sit on my hands and start counting onesies twosies threesies foursies."

Step 3: Reset

Exactly what you think:

  1. You "unpause" to take action on your what-now decision.

  2. Once you've satisfied the conditions that you laid out in step 2, you release the ransom breath and go about your day.

And that's that.

Why this works

To use a financial analogy: because the return on your investment of energy is massive. PWR amounts to an implementation intention with a side of suffocation. Together, they generate a lot of chemical motivation at the cheap, cheap cost of taking a breath.

I won't explain implementation intentions in this essay. Feel free to hit up Wikipedia if you're curious. But I do want to nerd out for a moment about suffocation. Because it's wild.

The woman without fear

Back in the 60s, a woman was born with a disease that completely destroyed her amygdala. That's the region of the brain that's responsible for fear. In the scientific literature she's known as Patient S.M., but the media likes to refer to her as "the woman without fear."

Venomous snakes? Domestic violence? Haunted houses? Risky financial bets? She won't flinch at any of it. No amygdala, no fear.

Right?

Wrong. When researchers had S.M. inhale a single breath of carbon dioxide, which creates a suffocating sensation, her response surprised everyone. Here's author James Nestor's description of the scene:

Right away, her droopy eyes grew wider. Her shoulder muscles tensed, her breathing became labored. She grabbed at the desk. “Help me!” she yelled through the mouthpiece. S.M. lifted an arm and waved it as if she were drowning. “I can’t!” she screamed. “I can’t breathe!”

A researcher yanked the mask off, but it didn’t help. S.M. jerked wildly and gasped. A minute or so later, she dropped her arms and returned to breathing slowly and calmly.

Thanks in part to S.M., we now know that there's a second and deeper way to trigger the fear circuit — and that this "suffocation alarm" may have even evolved before the amygdala.

This matters for self-discipline because the amygdala is often the biggest obstacle to exercising willpower. It can easily overwhelm the executive center of the brain where we do a lot of rational decision-making.

But the executive center can fight back. By consciously controlling the breath, it can leverage a powerful alarm system to override the amygdala and divert resources away from it. At least for a few seconds.

But sometimes a few seconds aren't enough. Which brings me to the final two letters of the PoWeR technique.


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O and E: the bonus ingredients

Sometimes, PWR be damned, you'll still struggle to pry open that space between stimulus and response. You'll want to stop scrolling or gaming or Netflixing, and you'll think to yourself, "Just take a deep breath." But even that tiny action will prove too tall of an order.

Or an even more common scenario: you'll pry the space open successfully, only for it to slam shut again the moment you stop paying attention. Like when your fingers unconsciously reopen that addictive browser tab you closed three minutes ago.

In these situations, you can add the little "o" and the little "e" to "PoWeR": Override and Environment.

In short, an "override" involves working your way up from a small ransom breath to a larger one during the pause step. And "environment" means adding constraints to your physical environment that make it easier to avoid relapsing into unwanted behavioral patterns.

Override

This is basically a variant of a pause:

  1. Stop doing whatever you're doing.

  2. Do an immediate breath hold by simply closing the windpipe in your throat (instead of taking a deep breath, as you would in the original "pause" step).

  3. Commit to yourself that you won't breathe again until you take a full ransom breath involving a deep inhalation.

  4. Take a normal ransom breath, and then continue naturally to the "what-now decision" step.

Environment

If your environment isn't conducive to intentional action, make environment change the target of your what-now decision. Do this by setting up an environment constraint. Here's how Alicia Juarrero defines "constraints":

Conditions that raise or lower barriers to energy flow without directly transferring kinetic energy.

Examples:

  • Don't just close the browser tab. Use a site blocker like Freedom or Delayed Gratification to block yourself from accessing the offending website for the next 30 minutes.

  • Don't just get out of bed. Play an upbeat soundtrack on your mobile phone that puts you in a mood to get going.

  • Don't just ignore the marshmallow. Hide it from view by moving it to the chair on the opposite side of the table.

…Or just eat the damn thing. You're only four years old, after all.

Photo of Channing Allen Channing Allen

Channing Allen is the co-founder of Indie Hackers, where he helps share the stories, business ideas, strategies, and revenue numbers from the founders of profitable online businesses. Originally started in 2016, Indie Hackers would go on to be acquired by Stripe in 2017. Then in 2023, Channing and his co-founder spun Indie Hackers out of Stripe to return to their roots as a truly indie business.

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  1. 5

    This was excellent. I nerd out on productivity a lot and had never come across this.

    For my ADHD traits I've got some other weird ones:

    • Brown noise seems to work really well for deep work - so I've got a 6hr "track" I can play to stay offline and do that sort of thing

    • Body doubling is where you'll work more efficiently if someone is near you doing something else, my "hack" for this when WFH is to simply film myself with my iPhone on a stand

    • Quick exercise between tasks (20 squats or 10 push-ups does the trick)

    Thanks!

    1. 2

      I nerd out on productivity a lot and had never come across this.

      I've got plenty more original ideas like this, but other projects are higher-priority so I won't start workshopping/sharing them in earnest until 2024.

      Body doubling is where you'll work more efficiently if someone is near you doing something else, my "hack" for this when WFH is to simply film myself with my iPhone on a stand

      Wild: I'd never heard of body doubling but I use the same filming hack, except in addition to the smartphone I'll also sometimes use QuickTime to capture myself on one of my displays. I call it "solo facecamming."

      After learning about the Hawthorne effect I experimented with a few different approaches, and this is one of the approaches that worked the best. Different paths, same destination. The multiple strikes again.

      Quick exercise between tasks (20 squats or 10 push-ups does the trick)

      That's a good one. Something similar I've played around with lately is working with a weighted vest on. Nothing super heavy — maybe only 10–30 additional lbs (what's that in kg, like 5–15ish?). Keeps the mind in a lightly flexed state that helps with focus.

      1. 2

        I'm so glad there are other people out there that think this way (but unsurprised given the location its being shared in).

        Tell your girlfriend "we're a rare breed but someone's got to find novel and unconventional solutions to life's problems".

        Stuff like this used to be on early Lifehacker before it became bland town.

        Thanks Channing 🙏🏻

  2. 4

    Some techniques that I follow:

    • Don't open laptop unless you have a specific task in mind. You can do casual browsing but only after finishing the main task that you opened your laptop for. Basically, closing that one main thing first before you look at anything.
    • Making the task list for the next day before you close the current day.
    1. 2

      Making the task list for the next day before you close the current day.

      Someone gave me this advice a few years ago and I brushed it off as nonsense. Tried it just in case and I could not believe how much more productive I am now. I realized how much more effective I am in finishing tasks if they are scheduled just one day before. I get completely blank if someone asks me to finish a task the day they tell me to. Brains are weird.

    2. 2

      Nice, these are good ones.

  3. 4

    Nice! Breathwork techniques make wonders as they are directly connected with most basic homeostasis processes we have.

    It can really help balance our bodies and minds.

    1. 2

      100%.

      This essay was already too long for me to explain that the deep inhalation serves a purpose as well: giving you a small energy boost via activation of the sympathetic nervous system.

      1. 2

        Absolutely. Although some breathwork techniques (like short inhale - long exhale, 'box breathing') activate parasympathetic system, ie cooling us down.

        1. 1

          I had to package up and simplify the PoWeR technique to communicate it in an intuitive way for this essay. But my actual version includes a physiological sigh.

          1. 2

            Huge fan of Andrew, terrific work and great human being.

  4. 3

    In the past, I've had the mindset of wanting to generate discipline from within, as opposed to external pressure. Natural or internal motivation (if you have it) is amazing, because you don't even have to try to do what you want, you naturally have fun doing it. But this is hard to develop.

    I've found that it's better to put more effort into acquiring sources of external motivation. For example, if you are struggling to commit time to learn a subject, maybe the structure of an online course with deadlines may give you more motivation to complete tasks.

    What about building a habit to exercise? Maybe getting a gym membership would help as you would surround yourself with like-minded people working towards similar goals.

    Relying on external sources of motivation puts you more in control. It depends on discovering what other smaller motivations you have and tying the goal to fulfilling those.

  5. 3

    I dig it. Expose trivial points-of-failure to the most primitive and powerful attack vector there is, breathing. Looking forward to trying this.

    1. 1

      Exactly, that's a great way to put it.

  6. 2

    Very honestly, As someone who knows what its to deal with OCD in a day to day regime. The very sentence is a hard hitter - Between stimuli and response, there is a space ........."

    Thank You! The read is of help definitely

  7. 2

    The busyness of my work dictates my self-discipline

    1. 1

      That's a good way to do it

  8. 2

    Amazing value! Will definitely use this techniques, I also like to do breathing like the Wim hof method

  9. 2

    Really great points! As someone who cares a lot about mindfulness, I like to use breathing techniques to recenter myself!

  10. 2

    A very insightful article!
    Self-Discipline is like muscle and it takes consistent efforts to build it.

    1. 1

      Yep! Both brain and brawn.

  11. 2

    Great article! I've been studying productivity for years now and had never heard of the suffocation response. And the PoWeR framework adds a lot more nuance and technique to the standard advice of pausing between stimuli and response. Most useful new technique I've heard in a while.

    1. 1

      I've been studying productivity for years now and had never heard of the suffocation response.

      It's fascinating. I come across lots of little-known facts like this by toeing the valley and reading a lot.

      Most useful new technique I've heard in a while.

      Thanks! I have hundreds more. But other projects are higher-priority at the moment so I won't start workshopping/sharing them in earnest until 2024.

  12. 2

    Great contribution! Your last sentence made me laugh. And as an Amsterdam native, great profile photo!

    1. 1

      Your last sentence made me laugh.

      It was late and I was tired and I just needed to wrap this stupid article up. 😉

      as an Amsterdam native, great profile photo!

      Great city! So beautiful. Flying to Switzerland for a few weeks at the end of July. We'll probably take a couple day trips to Germany but sadly I don't think Amsterdam will be on the itinerary.

  13. 2

    I usually read posts about productivity with skepticism. I didn't expect to like this one so much. Simple yet PoWeRful. Loved it. I will definitely try it today already.

    1. 2

      Totally agree. Will also be trying this today. Seems so easy but sounds so impactful!

      1. 1

        Seems so easy but sounds so impactful!

        That's what I was going for! Thanks for the feedback.

    2. 1

      I usually read posts about productivity with skepticism.

      You and me both, brother.

      I didn't expect to like this one so much. Simple yet PoWeRful. Loved it. I will definitely try it today already.

      Means a lot! Thanks.

  14. 1

    Nice! Breathwork techniques work miracles because they are closely related to our bodies' most fundamental homeostatic mechanisms.

  15. 1

    Indeed!The PoWeR technique: A game-changer for mastering self-discipline!

  16. 1

    Breathing is a really powerful way of controling urges.
    One can try doing bhastrika pranayam when feeling urges . It can calm you down with In minutes.
    It's my personal experience.
    Cheers

    1. 1

      Thanks for the tip! Hadn't heard of bhastrika pranayam. I'll try it out soon.

  17. 1

    Totally agree, scrolling is new smoking!