Being disciplined takes immense work in an age of constant distractions: beeps, notifications, and new Netflix shows to binge on. So, actually commit to doing something – and then do the real thing – is a rarity these days.

But the benefits of living a disciplined life are many: a sense of accomplishment, a sense of responsibility, and being the type of person who is consistent, reliable, and dependable.

Here are 14 signs of a truly disciplined person:

1. They know the difference between being overloaded and overwhelmed

When we are overloaded, we need to do less. When we are overwhelmedwe need to think less and do more. Being constantly overwhelmed, according to a Harvard studyleads people to feel confused, mentally slow and stressed.

2. They continually ask, “How can I do more with less?”

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Apply your answers to your own life and think about working smarter, not harder.

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3. They don’t multitask

Trying to do more than one thing at a time significantly reduces your effectiveness in a given area, Stanford research tells us. Do one thing at a time and do it well.

4. They write down their goals every day

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The act of physically write down the objectiveswhether short term “process” goals like writing down daily goals or longer term goals, cements them into your consciousness. Michigan State University Research confirms that writing down your goals gives you a better chance of achieving them.

5. They don’t rely on stimulants to stay focused

Most of us get so hyped up on sugar, carbs, and coffee that we forget what effortless focus is. Stimulants, harvard states researchare also bad for heart health.

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6. They prioritize pleasure

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You can’t outdo someone who’s having fun. The most productive people find a way to enjoy what they do, no matter what. research from 2024 confirms this.

7. They understand the glycemic index (GI)

High GI foods like bread, white rice and crackers will increase insulin, leading to a crash that will lower your mood, 2021 research says. Low GI foods allow you to maintain a stable mood and increase your concentration throughout the day.

8. They avoid cheap dopamine

Stimulants like TikTok and video games fry your dopamine receptors, according to 2021 studies. This means that your motivation for “everyday” things like writing becomes difficult.

9. They don’t make everything personal

You don’t need “self-confidence” or any other gibberish right now. Taking everything personally, you may tend to believe everyone irrationally, and everything is out to attack you, psychology confirms it. You must focus your attention on the next small step. This is true concentration. It’s never about you.

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10. They identify their goal

The goal is something you have to create. Why do you do what you do? You’re less likely to make excuses with a solid, written reason. Excellent news: Psychology tells us that having a purpose in life can lead to less stress and better results in your life.

11. They are responsible to themselves – or to someone else

Find a partner or coach to whom you will report on the work done or the habits maintained. The fear of disappointing others will motivate you to maintain strong discipline, studies from 2021 state.

12. They tolerate boredom

Most people have poor concentration because they hate being bored. If you can get bored and stay there until a creative vision ensues, you have a head start. A 2019 study even confirms that it is good for our mental health to be bored from time to time.

13. They stick to a routine

As with a goal, you design your ideal routine depending on what works for you. What will you do most of the time, at specific times, without distractions that guarantee your concentration? According to a study by researchers at Tel Aviv Universitypredictable, repetitive routines are calming and help reduce anxiety.

14. They track key performance indicators

What are the three or four key results that show you are making progress toward your goals? This may be newsletter subscriptions for example. Follow them. This will motivate you and keep you moving in the right direction.

Finally, if you forget all that, do this: One thing at a time with pleasure.

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Alex Mathers is a writer and coach who helps you build a lucrative personal brand through your knowledge and skills while remaining mentally resilient.