The Power of Discipline

Summary

In 'The Power of Discipline', the author presents a comprehensive exploration of discipline as a vital component of personal and professional success. The book is structured around seven key ideas, each delving into different aspects of discipline and its role in achieving one's goals. The first idea establishes discipline as a foundational element of success, emphasizing that it is not a mere trait but a skill that can be cultivated through intentional practice. The author shares anecdotes of successful individuals who attribute their achievements to disciplined routines, reinforcing the notion that success is a product of consistent effort.

The second key idea focuses on the significance of habits in the development of discipline. The author explains the science of habit formation and provides practical strategies for replacing negative habits with positive ones. This section highlights that discipline is not solely about willpower; it is about creating an environment conducive to good habits. By making small adjustments to daily routines, individuals can foster habits that support their goals, making discipline a more natural part of their lives.

Mindset is the third key idea discussed in the book. The author emphasizes the connection between mindset and self-discipline, advocating for a growth mindset as essential for overcoming challenges and maintaining commitment. Reflective exercises are provided to help readers assess and shift their mindset, reinforcing the idea that a positive outlook can enhance self-discipline and resilience.

Goal setting emerges as the fourth key idea, with the author outlining effective strategies for establishing and achieving goals. The SMART framework is introduced, and the importance of breaking down larger goals into manageable tasks is emphasized. Regular goal reviews and adjustments are encouraged to maintain focus and motivation, illustrating how disciplined efforts can align with aspirations.

Procrastination, a common barrier to discipline, is addressed in the fifth key idea. The author explores the psychological factors contributing to procrastination and offers practical strategies to overcome it. Techniques such as the Pomodoro Technique and the two-minute rule are discussed, empowering individuals to tackle tasks promptly and cultivate a more disciplined approach to responsibilities.

Accountability is the sixth key idea, highlighting the importance of having support systems in place to maintain discipline. The author discusses the benefits of accountability partners and mentors, providing strategies for establishing these relationships. By fostering a sense of accountability, individuals can reinforce their commitment to discipline and create a supportive environment for growth.

Finally, the book emphasizes the significance of having a long-term vision to guide disciplined actions. The author encourages readers to define their long-term goals and align daily habits with these objectives. By cultivating a strong sense of purpose, individuals can enhance their discipline and ensure their efforts are consistently directed toward achieving their ultimate aspirations.

Overall, 'The Power of Discipline' serves as a practical guide for anyone seeking to cultivate discipline in their lives. It combines theoretical insights with actionable strategies, making it accessible to a wide audience. The book is particularly valuable for individuals looking to improve their productivity, overcome procrastination, and achieve their personal and professional goals.

The 7 key ideas of the book

1. Discipline as a Foundation for Success

Discipline is often seen as a necessary evil, but in 'The Power of Discipline', it is portrayed as the cornerstone of success. The author argues that discipline is not merely about self-control but is a comprehensive framework that encompasses time management, goal setting, and the ability to delay gratification. By establishing a disciplined routine, individuals can create a structured environment that fosters productivity and enhances focus. This idea emphasizes that success is not accidental; it is a product of consistent, disciplined actions taken over time. The author provides anecdotes and case studies of successful individuals who attribute their achievements to the discipline they cultivated, illustrating how small, disciplined choices lead to significant outcomes. The focus on discipline helps to demystify success, making it accessible to anyone willing to commit to a disciplined approach.

Discipline is frequently misunderstood as a restrictive force, something that stifles creativity and spontaneity. However, it is crucial to recognize that discipline serves as the bedrock upon which success is built. It is not simply about exerting self-control in the face of temptations; rather, it encompasses a broader spectrum of behaviors and mindsets that facilitate achievement in various aspects of life.

At its core, discipline involves the strategic management of time. In a world filled with distractions, the ability to prioritize tasks and allocate time effectively is paramount. Individuals who practice discipline create structured schedules that allow them to focus on their most important goals without succumbing to the chaos of everyday life. This structured approach not only enhances productivity but also enables individuals to carve out dedicated time for personal growth, learning, and reflection.

Goal setting is another critical component of discipline. Without clear objectives, it is easy to drift aimlessly, lacking direction and purpose. Discipline encourages individuals to define their goals explicitly, breaking them down into manageable steps. This process of setting and pursuing goals fosters a sense of accountability and commitment. When individuals have a clear vision of what they want to achieve, they are more likely to stay motivated and disciplined in their efforts. This structured goal-setting process also helps in measuring progress, allowing individuals to celebrate small victories along the way, which can further reinforce their disciplined mindset.

The ability to delay gratification is perhaps one of the most challenging aspects of discipline, yet it is also one of the most rewarding. In a culture that often promotes instant gratification, the capacity to resist immediate pleasures in favor of long-term benefits is a hallmark of disciplined individuals. This ability allows individuals to make choices that align with their long-term goals, whether that means studying instead of partying, saving money instead of spending it frivolously, or investing time in skill development rather than succumbing to the lure of mindless entertainment. The practice of delaying gratification ultimately strengthens self-control, leading to more deliberate and thoughtful decision-making.

Moreover, discipline creates an environment conducive to focus and productivity. By establishing routines and habits that prioritize important tasks, individuals can minimize distractions and enhance their ability to concentrate. This structured environment not only boosts efficiency but also fosters a sense of stability and predictability, which can reduce stress and anxiety. When individuals know what to expect from their daily routines, they are better equipped to handle challenges and setbacks, as they have the discipline to maintain their focus on their goals.

The anecdotes and case studies presented illustrate that success is rarely a matter of luck or chance. Instead, it is the culmination of consistent, disciplined actions taken over time. The individuals highlighted in these stories often share a common thread: they faced challenges and setbacks but were able to persevere due to the discipline they had cultivated. These narratives serve as powerful reminders that anyone can achieve their aspirations through dedication and disciplined effort.

Ultimately, embracing discipline as a core principle allows individuals to demystify the concept of success. It becomes clear that success is not reserved for a select few; rather, it is an attainable goal for anyone willing to commit to a disciplined approach. By understanding that small, disciplined choices can lead to significant outcomes, individuals can empower themselves to take control of their lives and work towards their aspirations with confidence and clarity.

2. The Role of Habits in Discipline

Habits are the building blocks of discipline. The book delves into the science of habit formation, explaining how habits are formed through cues, routines, and rewards. The author discusses the importance of identifying negative habits that hinder discipline and replacing them with positive ones that support personal and professional goals. This section emphasizes that discipline is not just about willpower; it is about creating an environment where good habits can thrive. By making small adjustments to daily routines, individuals can cultivate habits that reinforce their goals, making discipline feel less like a burden and more like a natural part of their lives. The author provides practical strategies for habit formation, including the use of habit tracking, accountability partners, and setting up reward systems to encourage adherence to new habits.

Habits serve as the foundational elements that underpin the concept of discipline. Understanding the mechanics of habit formation is crucial, as it reveals how our daily behaviors are shaped and influenced by a cycle consisting of cues, routines, and rewards. The initial step in this cycle is the cue, which acts as a trigger for a specific behavior. This cue can be anything from a time of day, an emotional state, or even the presence of certain people. Recognizing these cues is essential because they often lead us into habitual patterns, some of which may be detrimental to our goals.

Following the cue, the routine is the behavior itself, the action we take in response to the cue. This is where many individuals struggle, as routines can become ingrained and automatic, often without conscious thought. The book emphasizes the significance of critically evaluating our routines to identify those that do not align with our aspirations. Negative habits, such as procrastination or distractions, can severely impede our ability to maintain discipline and achieve our objectives.

The final component of the habit cycle is the reward, which reinforces the routine. Rewards can come in various forms, such as a sense of accomplishment, a treat, or even social recognition. The book discusses how our brains are wired to seek rewards, which is why understanding and manipulating this aspect is vital for effective habit formation. By consciously associating positive outcomes with new, constructive habits, individuals can create a more compelling reason to continue engaging in those behaviors.

The narrative emphasizes that discipline is not merely a product of sheer willpower. Instead, it is about crafting an environment that fosters the growth of beneficial habits. This involves making thoughtful adjustments to our daily routines and surroundings that support our goals. For instance, if an individual aims to exercise more regularly, they might set their workout clothes out the night before, making it easier to get started in the morning. Such small changes can significantly reduce the friction associated with initiating a desired behavior.

Furthermore, the book provides a wealth of practical strategies to aid in the formation of new habits. Habit tracking is one such method, where individuals can monitor their progress over time, providing visual evidence of their consistency and commitment. This tracking not only serves as motivation but also helps in identifying patterns and potential roadblocks.

Accountability partners are another powerful tool discussed in the text. Having someone to share your goals with can create a sense of responsibility and support. This partnership can help individuals stay on track, providing encouragement during challenging times and celebrating successes together.

Finally, establishing reward systems is highlighted as an effective way to encourage adherence to new habits. By setting up a system where individuals can treat themselves upon reaching certain milestones, the process of habit formation becomes more enjoyable and fulfilling. This positive reinforcement plays a critical role in solidifying new routines, making discipline feel less like an obligation and more like a rewarding journey toward personal and professional growth.

In summary, the exploration of habits within the context of discipline presents a comprehensive framework for understanding how our daily actions shape our lives. By recognizing the cues that trigger behaviors, critically evaluating routines, and implementing effective reward systems, individuals can cultivate a disciplined lifestyle that aligns with their goals, ultimately leading to greater success and fulfillment.

3. Mindset and Self-Discipline

The book highlights the connection between mindset and self-discipline. A growth mindset, characterized by the belief that abilities and intelligence can be developed through dedication and hard work, is essential for cultivating discipline. The author argues that individuals with a fixed mindset are more likely to give up when faced with obstacles, while those with a growth mindset view challenges as opportunities for growth. This section encourages readers to adopt a growth mindset to enhance their self-discipline. The author provides exercises and reflective questions to help readers assess their mindset and develop strategies to shift towards a growth-oriented perspective. By fostering a positive mindset, individuals can reinforce their commitment to discipline, leading to greater resilience and success in their endeavors.

The discussion surrounding the relationship between mindset and self-discipline is a pivotal aspect of understanding how to achieve personal growth and success. At the core of this idea is the distinction between a growth mindset and a fixed mindset. A growth mindset is rooted in the belief that abilities and intelligence are not static traits but can be developed through consistent effort, learning, and perseverance. This perspective encourages individuals to embrace challenges, viewing them not as insurmountable obstacles but as opportunities for learning and self-improvement.

In contrast, those with a fixed mindset tend to believe that their qualities are predetermined and unchangeable. This belief can lead to a fear of failure and a tendency to shy away from challenges, as any setback may be interpreted as proof of their limitations. Consequently, individuals with a fixed mindset are more likely to abandon their goals when faced with difficulties, as they see these challenges as threats to their self-worth rather than as stepping stones to growth.

The text emphasizes the importance of adopting a growth mindset as a foundational element for cultivating self-discipline. When individuals believe they can improve and grow, they are more likely to commit to the hard work and dedication required to develop their self-discipline. This commitment is essential for establishing long-term habits that contribute to achieving personal and professional goals.

To facilitate this shift towards a growth-oriented perspective, readers are encouraged to engage in various exercises and reflective practices. These activities are designed to help individuals assess their current mindset, identify any fixed beliefs that may be hindering their progress, and develop strategies to foster a more adaptive and resilient outlook. For instance, reflective questions may prompt individuals to consider past challenges they faced, how they responded to those challenges, and what they learned from the experience. By analyzing these situations, readers can gain insights into their thought patterns and behaviors, paving the way for a more constructive approach to future obstacles.

Moreover, the text underscores the power of positive self-talk and affirmations in reinforcing a growth mindset. By consciously replacing negative or limiting thoughts with empowering beliefs, individuals can enhance their motivation and commitment to their goals. This shift in thinking not only strengthens self-discipline but also builds resilience, enabling individuals to bounce back from setbacks with renewed determination.

Ultimately, the relationship between mindset and self-discipline is portrayed as a dynamic interplay that significantly influences an individual's ability to achieve success. By nurturing a growth mindset, individuals can cultivate the self-discipline necessary to pursue their aspirations, overcome challenges, and realize their full potential. This holistic approach emphasizes that self-discipline is not merely about willpower or adherence to strict routines; rather, it is a mindset-driven journey that requires continuous reflection, learning, and adaptation. Through this lens, readers are empowered to embrace their capabilities, recognize their growth opportunities, and commit to the disciplined actions that lead to lasting success.

4. The Importance of Goal Setting

Goal setting is a critical component of discipline, and the book outlines effective strategies for setting and achieving goals. The author emphasizes the importance of setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. This framework helps individuals clarify their objectives and creates a roadmap for success. The book also discusses the significance of breaking down larger goals into smaller, manageable tasks, which can prevent overwhelm and promote a sense of accomplishment. By regularly reviewing and adjusting goals, individuals can maintain focus and motivation, ensuring that their disciplined efforts align with their aspirations. The author shares examples of successful goal-setting practices, including vision boards, journaling, and regular progress assessments, to illustrate how effective goal setting can enhance discipline.

Goal setting serves as a foundational element in developing and maintaining discipline, which is essential for achieving long-term success in any endeavor. The concept of setting goals is not merely about having a vague idea of what one wants to achieve; it involves a structured approach that transforms aspirations into actionable plans. The emphasis on SMART goals offers a comprehensive framework that enables individuals to define their objectives with clarity and precision.

When we talk about Specific goals, it is crucial to articulate exactly what one wants to accomplish. This specificity eliminates ambiguity and provides a clear target to aim for. For instance, rather than stating a desire to "get fit," a more specific goal would be "to run a 5K in under 30 minutes." This clear articulation helps in visualizing the end result and understanding the steps needed to get there.

Measurable goals add another layer of accountability. By incorporating metrics, individuals can track their progress and gauge their success. This could involve setting milestones or using tools such as fitness apps to monitor performance. The ability to measure progress not only provides motivation but also allows for adjustments to be made if one finds themselves veering off course.

Achievable goals ensure that the objectives set are realistic and attainable within the given resources and constraints. This aspect of goal setting encourages individuals to stretch themselves but also to remain grounded in reality. It is about finding the balance between ambition and feasibility. Setting unattainable goals can lead to frustration and demotivation, while achievable goals foster a sense of accomplishment that reinforces disciplined behavior.

Relevance is another critical element. Goals should align with one’s broader life aspirations and values. When individuals set goals that resonate with their core beliefs and long-term vision, they are more likely to remain committed and disciplined in their pursuit. This alignment creates intrinsic motivation, as the goals become not just tasks to complete but meaningful pursuits that contribute to one’s overall sense of purpose.

Time-bound goals introduce a sense of urgency and help prioritize tasks. By establishing deadlines, individuals are encouraged to take consistent action rather than procrastinate. This time constraint can be a powerful motivator, prompting individuals to break their goals into smaller tasks that can be accomplished within specific time frames. The book highlights the importance of regularly reviewing these deadlines to ensure they remain relevant and to adjust them as necessary based on progress and circumstances.

Additionally, the practice of breaking larger goals into smaller, manageable tasks cannot be overstated. This strategy prevents feelings of overwhelm that often accompany ambitious objectives. By focusing on incremental steps, individuals can celebrate small victories along the way, which boosts confidence and reinforces the discipline needed to continue progressing.

Regularly reviewing and adjusting goals is also essential. Life is dynamic, and circumstances can change, making it necessary to reassess goals periodically. This reflective practice helps individuals stay aligned with their priorities and adapt to new challenges or opportunities that arise. It also serves as a reminder of what has been achieved so far, fostering a sense of accomplishment and motivation to push forward.

The book also provides practical examples of effective goal-setting practices that can enhance discipline. Vision boards serve as a visual representation of goals, helping to keep aspirations front and center in daily life. Journaling can be a powerful tool for self-reflection, allowing individuals to articulate their thoughts, track progress, and brainstorm solutions to obstacles they encounter. Regular progress assessments create accountability and provide insights into what strategies are working and what may need to be adjusted.

In summary, the importance of goal setting in cultivating discipline cannot be overstated. By employing the SMART framework, breaking down larger objectives, and regularly reviewing progress, individuals can create a structured pathway to success that not only enhances their discipline but also aligns their efforts with their deepest aspirations. This comprehensive approach to goal setting fosters a proactive mindset, empowering individuals to take control of their journeys and achieve the outcomes they desire.

5. Overcoming Procrastination

Procrastination is a common barrier to discipline, and the book provides insights into its causes and solutions. The author explores the psychological factors that contribute to procrastination, such as fear of failure, perfectionism, and lack of motivation. Practical strategies for overcoming procrastination are presented, including the Pomodoro Technique, time blocking, and the two-minute rule, which encourages individuals to tackle small tasks immediately. The book emphasizes the importance of self-awareness in recognizing procrastination patterns and implementing strategies to counteract them. By addressing procrastination head-on, individuals can cultivate a more disciplined approach to their tasks and responsibilities, ultimately leading to increased productivity and success.

Procrastination is recognized as a significant obstacle to maintaining discipline, and a thorough understanding of its roots and remedies is crucial for anyone striving to enhance their productivity and achieve their goals. The exploration of procrastination delves into various psychological factors that often underpin this behavior. One of the primary contributors is the fear of failure, which can paralyze individuals and prevent them from taking action. This fear can stem from a variety of sources, including past experiences, societal pressures, or personal expectations, leading to a cycle of avoidance that becomes increasingly difficult to break.

Another psychological factor at play is perfectionism. Individuals who hold themselves to excessively high standards may find themselves delaying tasks because they worry that their work will not meet their own expectations or those of others. This quest for perfection can create a mental block, resulting in a tendency to postpone tasks rather than risk producing something that feels inadequate. Additionally, a lack of intrinsic motivation can exacerbate procrastination; when individuals do not see the value or relevance in a task, they are less likely to engage with it promptly.

To combat procrastination effectively, various practical strategies are introduced. The Pomodoro Technique is one such method, which encourages individuals to work in focused bursts of time—typically 25 minutes—followed by short breaks. This approach not only helps maintain concentration but also makes daunting tasks feel more manageable by breaking them down into smaller, time-limited segments. Time blocking is another effective strategy, where individuals allocate specific blocks of time in their schedules for particular activities. This method fosters a sense of accountability and structure, making it easier to prioritize and tackle tasks without succumbing to distractions.

The two-minute rule is yet another practical tool offered for overcoming procrastination. This rule suggests that if a task can be completed in two minutes or less, it should be done immediately rather than postponed. This simple yet powerful strategy helps to eliminate small tasks that can accumulate and contribute to feelings of overwhelm, allowing individuals to maintain momentum and a sense of accomplishment.

Self-awareness plays a pivotal role in recognizing and addressing procrastination patterns. By reflecting on their behaviors and identifying triggers that lead to procrastination, individuals can develop a deeper understanding of their tendencies and make conscious efforts to implement the aforementioned strategies. This introspective approach enables individuals to not only confront procrastination but also to cultivate a more disciplined mindset. Ultimately, by tackling procrastination directly and employing effective techniques, individuals can foster a greater sense of control over their tasks and responsibilities, leading to enhanced productivity, improved time management, and, consequently, greater success in their personal and professional lives.

6. The Power of Accountability

Accountability plays a vital role in maintaining discipline. The author discusses the benefits of having accountability partners, mentors, or coaches who can provide support, encouragement, and constructive feedback. This idea emphasizes that discipline is not solely an individual endeavor; sharing goals and progress with others can significantly enhance commitment and motivation. The book offers strategies for establishing accountability relationships, such as regular check-ins, progress tracking, and mutual goal setting. By fostering a sense of accountability, individuals can reinforce their discipline and create a supportive environment that encourages perseverance and growth.

Accountability is presented as a cornerstone of maintaining discipline in various aspects of life, emphasizing that the journey towards achieving goals is often more effective when undertaken with the support of others. The concept of accountability partners, mentors, or coaches is explored in depth, illustrating how these relationships can provide essential support and motivation.

The discussion begins with the recognition that discipline can sometimes feel like a solitary pursuit, where individuals may struggle to stay committed to their goals without external reinforcement. By introducing the notion of accountability partners, the text highlights how having someone to share your aspirations with can create a sense of obligation that encourages consistency in effort. This relationship is not just about having someone to report to; it is about fostering a two-way street of encouragement and constructive feedback.

The benefits of accountability are manifold. First, sharing goals with another person helps to clarify those goals, making them more tangible and actionable. When individuals articulate their objectives to someone else, they are more likely to take them seriously and commit to them. This public declaration can serve as a powerful motivator, as the fear of letting someone down can drive individuals to push through challenges that might otherwise derail their progress.

Moreover, the text discusses the importance of regular check-ins, which serve as scheduled moments for reflection and assessment. These check-ins can be structured in various ways, such as weekly meetings or daily updates, depending on the needs of the individuals involved. During these interactions, partners can celebrate successes, analyze setbacks, and recalibrate strategies as needed. This ongoing dialogue not only keeps individuals accountable but also fosters a sense of camaraderie and shared purpose.

Progress tracking is another critical aspect highlighted in the discussion. By documenting achievements and setbacks, individuals can visualize their journey and recognize patterns in their behavior. This tracking can take many forms, from journaling to using apps designed for goal management. The act of recording progress can serve as a motivational tool, as individuals can look back and see how far they have come, reinforcing their commitment to continue pushing forward.

Mutual goal setting is emphasized as a way to strengthen accountability relationships. When both parties establish goals together, they create a shared investment in each other’s success. This collaborative approach not only enhances motivation but also cultivates a deeper sense of responsibility towards one another’s aspirations. In this context, accountability becomes a partnership, where both individuals are empowered to support and challenge each other.

Finally, the text underscores the idea that fostering a sense of accountability creates a supportive environment that encourages perseverance and growth. This environment is characterized by trust, respect, and open communication, where individuals feel safe to express their struggles and triumphs. In such a space, discipline is not just about personal willpower; it becomes a communal effort, where individuals are uplifted by the support of their peers.

In conclusion, accountability emerges as a dynamic and multifaceted tool in the pursuit of discipline. By engaging with others in meaningful ways, individuals can enhance their commitment, navigate obstacles more effectively, and ultimately foster a culture of growth and achievement. This exploration of accountability reveals that the journey towards discipline is not a solitary path but rather a collaborative endeavor that can lead to profound personal transformation.

7. Long-Term Vision and Discipline

The final key idea revolves around the importance of having a long-term vision to guide disciplined actions. The author argues that without a clear vision, discipline can become aimless and ineffective. This section encourages readers to define their long-term goals and aspirations, which serve as a compass for daily decisions and actions. The book provides exercises for visualizing future success and aligning daily habits with long-term objectives. By cultivating a strong sense of purpose and direction, individuals can enhance their discipline and resilience, ensuring that their efforts are consistently aligned with their ultimate goals.

The concept of having a long-term vision is pivotal in understanding the role of discipline in achieving success. A long-term vision acts as a guiding star, providing clarity and direction for an individual’s journey. Without this vision, one may find themselves engaging in disciplined actions that lack purpose, leading to feelings of frustration and disillusionment over time.

The importance of defining long-term goals cannot be overstated, as these goals serve as a foundation upon which daily decisions and actions are built. When individuals have a clear understanding of what they aspire to achieve in the future, they can better align their daily habits and practices with these aspirations. This alignment is crucial because it ensures that every small action contributes to a larger objective, creating a sense of coherence in one’s efforts.

To facilitate this process, the text suggests various exercises aimed at helping individuals visualize their future success. Visualization techniques can include creating vision boards, journaling about future achievements, or engaging in meditation focused on one’s goals. These practices not only enhance motivation but also reinforce the emotional connection to the desired outcomes, making the goals feel more tangible and attainable.

Moreover, cultivating a strong sense of purpose is essential for enhancing discipline. When individuals are deeply connected to their long-term vision, they are more likely to persevere through challenges and setbacks. This resilience is crucial, as the path toward achieving significant goals is rarely linear and often fraught with obstacles. A well-defined vision provides the motivation to push through difficulties, as it serves as a reminder of what is at stake and why the effort is worthwhile.

Additionally, the text emphasizes the importance of regularly revisiting and refining one’s long-term goals. Life circumstances, interests, and priorities can change, and it is vital to ensure that one’s vision remains relevant and inspiring. This ongoing reflection not only helps maintain motivation but also allows for adaptability in one’s approach, ensuring that discipline remains effective and aligned with current aspirations.

In summary, the relationship between long-term vision and discipline is one of interdependence. A clear vision enhances the effectiveness of disciplined actions by providing direction and purpose, while discipline is necessary to make consistent progress toward achieving that vision. By fostering a strong connection to their long-term goals, individuals can cultivate a disciplined mindset that is resilient, focused, and ultimately successful in realizing their aspirations.

For who is recommended this book?

This book is ideal for individuals seeking to enhance their self-discipline, productivity, and overall success in personal and professional endeavors. It is particularly beneficial for students, professionals, entrepreneurs, and anyone looking to develop better habits and achieve their goals.