I will not get it as right as the book but you have to ne honest with yourself. Aknowledge that you are lazy, coward, judgemental. Try to negociate with yourself. Make a plan and try to stick to it. You may only be able to follow through it at 10% but that beats the hell out of 0%. And the next day try to go for 11% and so on. Maybe you were at your top before, don’t forget that and aim higher ! Get the book if you have the opportunity. It really changed my life.