of the brain was higher when choices were made that would benefit them in the long term. The study concluded that some people find self-discipline easier than others based on the activity and the structure of their prefrontal cortex. The findings of this research are very significant because they highlight the fact that we cannot decide to become more self-controlled and expect to be successful if we haven’t developed the skill previously. When you make healthy choices, self-discipline is strengthened; on the other hand, making unhealthy choices diminishes selfdiscipline. If you find it difficult to say no to sweet treats, you can’t stick to an exercise routine, or you can’t stop scrolling through YouTube to do something more productive, don’t worry, there is still hope for you because you can improve your self-discipline. DELAYED GRATIFICATION In 2011, the participants of the Stanford Marshmallow experiment were reevaluated. The Stanford Marshmallow Experiment took place in 1972, and it was discovered that the participants who found it easier to delay gratification experienced increased activity in the prefrontal cortices. There were also differences in the ventral striatum (the area of the brain linked to addictions) when they were using self-control to make a decision between healthy and unhealthy options. It was also found that the participants who were able to delay gratification were more successful in all areas of life in comparison to the participants in the immediate gratification group. The study revealed that a decision as simple as choosing whether to eat a marshmallow immediately or later determined the way they made decisions in adulthood. The evidence from studies on self-discipline does not point to genetic predisposition as to why some people have higher levels than others. However, we can conclude that self-discipline is a skill you can master if you are willing to put the work in. Weightlifting strengthens the body, and if you target the areas in the brain mentioned in the studies, they will increase in strength. If you are reading this book, there is a chance you are struggling with selfdiscipline. I would like to encourage you not to feel saddened by your current circumstances. There is no denying that any skill is easier to master during childhood; however, that does not rule out the possibility of improving your selfdiscipline now. When exercised consistently, willpower and self-discipline will improve, and you will experience lasting results. All skills operate under the