I'm one of the most disciplined people I know and I've applied many of the same principles you've outlined to aid my efficiency. I like to promise myself a small reward if I'm particularly productive and deny myself if I'm not. That works!
One thing I'd add is to remember Parkinson's Law, allot a reasonable amount of time to a task and finish it within the allotted time.
Yep, I can tell you're legit simply by the non-reward thing you mentioned. I do the same. A penalty thing for not doing the right activities to achieve the results AI set myself. Works well.
Yep, setting times upon things, deadlines, can be a great motivator to achieve them, but that's where discipline plays a role also.