Loved this - the 'NASA Nap': A little group called NASA discovered that just a 26-minute nap increases performance by 34% and alertness by 54%. Pilots take advantage of NASA naps while planes are on autopilot.
That's what I got from it. It takes a sense of humility and ownership to admit those mistakes and be able to reflect on that and produce very useful advice to his son about it.
Ramit sethi of I will teach you to be rich once wrote he has a betting label in his email with friends. Bet money with friends about breaking bad habits or forming/maintaining new good ones. Ex. He betted friends who could lose 10 pounds first (or something like that). Good friends hold you accountable and betting money keeps you serious...