How To Be Effortlessly Disciplined (using Psychology 🧠)

Summary

This video script delves into the concept of self-discipline, exploring why people struggle with it and offering a gentle, loving approach to cultivate it. It emphasizes reframing discipline as self-love, aligning intrinsic and extrinsic motivations, and integrating discipline into one's identity. Practical steps include creating an action rule book, finding starting cues, removing friction, and rewarding oneself. The script also discusses optimizing one's environment and sustaining discipline, concluding with daily practices to kickstart a disciplined lifestyle.

Takeaways

• 🧠 Discipline is often seen as a struggle due to a lack of alignment between what we feel motivated to do and what we believe we should do for a better life.
• 💪 A gentle, loving approach to discipline can make it feel more effortless and sustainable, rather than relying on guilt or shame.
• 🤔 Redefining discipline as self-love can change one's perspective and make it easier to stay committed to healthy habits.
• 🌱 Reframing discipline involves thinking about how you would encourage a loved one to take care of themselves, and applying the same approach to oneself.
• 🎯 Identifying competing interests and evaluating their long-term impact can help in choosing disciplined actions over instant gratification.
• 🆚 A cost-benefit analysis can clarify the advantages of discipline over the pleasures of the moment, highlighting the benefits of a disciplined life in the long run.
• 🚀 Incorporating discipline into one's identity can lead to consistent behavior, as people tend to act according to their self-concept.
• 📚 Creating an action rule book helps in defining specific actions that a disciplined person would take and gradually incorporating them into one's lifestyle.
• 🛠 Establishing a system for discipline involves creating action rules, getting started strategies, removing friction, and rewarding oneself to automate the process.
• 🏋️‍♂️ Even small, consistent actions can build discipline over time, leveraging the brain's neural plasticity to form new, beneficial habits.
• 🌟 Optimizing one's environment to reflect a disciplined identity can support and reinforce the desired behaviors and mindset.

Q & A

What is the main issue discussed in the video script?

The main issue discussed in the video script is the lack of self-discipline that prevents people from sticking to habits and routines that could lead to a better, smarter, stronger, healthier, and more successful life.

How does the script suggest we should approach discipline?

The script suggests taking a more gentle, loving approach to discipline, viewing it as a form of self-love rather than something to be feared or avoided.

What is the analogy used in the script to describe our relationship with discipline?

The script uses the analogy of a kidnapper and a prisoner to describe our relationship with discipline, where we are the kidnappers and our intrinsic desires are the prisoners trying to break free.

Why do most people struggle with discipline according to the script?

People struggle with discipline because they are not aligned with their intrinsic desires and are constantly seeking cheap hits of dopamine from instant gratification activities, which takes them farther away from discipline.

How does reframing discipline as self-love make it easier to stay on track?

Reframing discipline as self-love changes the narrative from one of obligation and punishment to one of care and respect for oneself, making it more enjoyable and sustainable.

What is the importance of finding competing interests in building discipline?

Finding competing interests helps to identify activities that are more valuable and enjoyable than instant gratification, which can motivate individuals to choose discipline over short-term pleasures.

What is the concept of an 'action rule book' and how does it help in building discipline?

An 'action rule book' is a list of actions that a disciplined person should take. It helps by providing a clear guide of behaviors to incorporate into one's lifestyle, making it easier to build and maintain discipline.

How can creating a system to make discipline automatic assist in building habits?

Creating a system with components like an action rule book, getting started strategies, removing friction, and rewarding oneself helps automate discipline by making it a natural part of one's routine, reducing the effort required to maintain habits.

What is the role of identity in maintaining discipline and how can it be changed?

Identity plays a crucial role in maintaining discipline as people tend to act according to their self-belief. Changing identity involves altering self-talk, using affirmations, journaling, and visualizing oneself as the ideal disciplined self.

Why is optimizing one's environment important for discipline and how can it be done?

Optimizing one's environment is important because it directly impacts identity, motivation, and discipline. It can be done by surrounding oneself with like-minded individuals, organizing the physical space to support discipline, and eliminating distractions.

What are some strategies mentioned in the script to sustain discipline over time?

Strategies to sustain discipline include separating self-worth from discipline, treating discipline like a science experiment, making the process enjoyable, and seeking support from people around.

Can you provide some examples of daily practices that can help kickstart a discipline journey?

Examples of daily practices include using daily affirmations for discipline, maintaining physical health through proper diet and exercise, creating weekly and daily plans, using habit-tracking apps, and having an accountability partner.

Outlines

00:00

🚀 Introduction to Self-Discipline

The video begins by addressing the common struggle with self-discipline and the tendency to abandon good habits when motivation fades. It proposes a gentle, loving approach to discipline, as opposed to a harsh, self-punishing one. The speaker promises to share daily practices to cultivate discipline and emphasizes the importance of reframing discipline as an act of self-love rather than a chore. The audience is encouraged to subscribe and stay until the end for actionable advice.

05:00

🤔 Understanding the Struggle with Discipline

This paragraph delves into the concept of discipline, suggesting that most people view it as a form of coercion, akin to being a prisoner. It highlights the conflict between what we think we should do for a fulfilling life and what we naturally want to do, which often involves instant gratification activities. The speaker discusses how our brains have been conditioned to seek quick dopamine hits, which hinders discipline, and proposes reframing discipline as self-love to make it more sustainable.

10:00

💡 Reframing Discipline as Self-Love

The speaker shares personal experiences and suggests that viewing discipline as a form of self-care can fundamentally change one's approach to it. By associating discipline with self-respect and love, the narrative shifts from one of obligation to one of desire. This change in mindset can make discipline more enjoyable and sustainable, creating a positive loop of self-love and discipline.

15:01

🔍 Identifying Competing Interests and Aligning Motivations

The paragraph encourages viewers to identify activities that are more valuable and enjoyable than instant gratification pursuits. It suggests a cost-benefit analysis to compare the long-term outcomes of maintaining current habits versus adopting disciplined ones. The speaker emphasizes aligning intrinsic and extrinsic motivations to stay on track and suggests making discipline a part of one's identity for lasting change.

20:03

🛠 Building a System for Automatic Discipline

The speaker outlines a four-part system to make discipline automatic: creating an action rule book, getting started, removing friction, and rewarding oneself. Each part is explained with examples, such as using a rule book to list disciplined actions, finding cues to start working, planning for obstacles with if-then strategies, and setting up tangible rewards for maintaining discipline. The system aims to build new neural pathways that strengthen discipline over time.

🌟 Optimizing Environment and Sustaining Discipline

The paragraph discusses the impact of one's environment on discipline and suggests optimizing it to reflect a disciplined identity. It covers the importance of surrounding oneself with like-minded individuals and creating a physical environment conducive to discipline. The speaker also introduces strategies to sustain discipline, such as separating self-worth from discipline, treating discipline as a science experiment, making it enjoyable, and seeking support from others.

📈 Daily Practices for Kickstarting Discipline

The final paragraph provides a list of daily practices to help viewers start their discipline journey. These include daily affirmations, maintaining physical health, creating weekly and daily plans, using habit-tracking apps, and having an accountability partner. The speaker emphasizes the importance of these practices in establishing and maintaining discipline, offering a comprehensive approach to a disciplined lifestyle.

Keywords

💡Self-discipline

Self-discipline refers to the ability to regulate one's own behavior, emotions, and impulses in the pursuit of long-term goals. In the video, it is the central theme, with the speaker discussing how to cultivate discipline without resorting to negative self-talk or toxic behaviors. The script uses the metaphor of being a 'kidnapper' to our own desires to illustrate the struggle with discipline.

💡Motivation

Motivation is the internal drive that prompts individuals to take action towards a goal. The video script discusses the inconsistency of motivation and how it often leads to starting and stopping habits. It suggests that relying solely on motivation is not a sustainable approach to discipline.

💡Dopamine

Dopamine is a neurotransmitter associated with the brain's reward system, which is linked to feelings of pleasure. The script mentions how modern life has conditioned us to seek instant gratification and 'cheap hits' of dopamine, which can detract from our ability to maintain discipline.

💡Intrinsic motivation

Intrinsic motivation is the internal desire to engage in an activity for its inherent satisfaction rather than for external rewards. The video contrasts intrinsic motivation with the pursuit of instant gratification, suggesting that understanding the benefits of discipline can help align intrinsic motivation with disciplined behavior.

💡Extrinsic motivation

Extrinsic motivation comes from external factors or rewards. The script discusses aligning extrinsic motivations, such as societal pressures or rewards, with intrinsic motivations to enhance discipline. It suggests a cost-benefit analysis to weigh the long-term outcomes of disciplined versus undisciplined lifestyles.

💡Identity

Identity refers to the personal sense of 'self', which includes beliefs, values, and characteristics. The video emphasizes the importance of integrating discipline into one's identity, suggesting that believing oneself to be disciplined can influence actions and habits, as exemplified by the idea of describing a day in the life of one's 'most disciplined self'.

💡Resistance

Resistance in the context of the video refers to the natural tendency to maintain the status quo and avoid change, which can hinder the initiation of disciplined actions. The speaker provides strategies to overcome this resistance, such as creating a system to get started on tasks.

💡Habit stacking

Habit stacking is a technique where a new habit is tied to an existing routine, making it easier to form. The script mentions this as a method for building discipline by starting with small, achievable actions and gradually incorporating more habits from a rule book.

💡Implementation intentions

Implementation intentions are if-then plans that help individuals overcome obstacles by specifying in advance how they will respond to them. The video script provides an example of planning to go to the gym in the evening if unable to attend in the morning, illustrating how this strategy can remove friction and maintain discipline.

💡Loss aversion

Loss aversion is the concept that people tend to prefer avoiding losses to acquiring equivalent gains. The video suggests using loss aversion as a motivational tool by setting up cash bets with friends, where the pain of losing money can spur discipline.

💡Accountability

Accountability is the expectation of being answerable for one's actions. The script discusses the role of accountability partners and support systems in maintaining discipline, emphasizing that discipline is not a solitary endeavor and that external support can significantly aid in staying on track.

Highlights

The importance of self-discipline for long-term success and the common struggle to maintain habits due to lack of discipline.

The analogy of discipline as a kidnapper to illustrate the resentment and resistance we often feel towards it.

The concept of reframing discipline as a form of self-love rather than punishment or obligation.

The role of intrinsic motivation and how it conflicts with our desire for instant gratification and dopamine hits.

The process of changing the narrative around discipline by associating it with self-respect and deserving the best in life.

The strategy of finding competing interests that are more valuable than instant gratification activities.

The cost-benefit analysis exercise to compare the long-term effects of disciplined versus undisciplined lifestyles.

Incorporating discipline into one's identity and the impact of self-belief on behavior, inspired by James Clear's work.

The practice of speaking affirmations and journaling to change one's self-perception and foster a disciplined identity.

Creating an action rule book to outline the behaviors of one's ideal disciplined self.

The smallest viable action strategy for starting new habits without overwhelming oneself.

The concept of neural plasticity and how consistent disciplined actions can rewire the brain for better habits.

Developing a system to overcome resistance and start actions, such as watching motivational videos or having a cue for work mode.

Using implementation intentions to plan for obstacles and maintain discipline despite life's interruptions.

The psychological principle of loss aversion as a motivator for discipline through cash bets or penalties.

The importance of setting rewards for discipline to leverage the brain's dopamine reward system.

Optimizing one's environment to support and reflect a disciplined identity, including the company of like-minded individuals.

Creating a system to sustain discipline and avoid burnout, including separating self-worth from discipline outcomes.

Daily practices for fostering discipline, such as affirmations, maintaining physical health, and planning routines.

The use of technology and apps for habit tracking and the value of having an accountability partner.

Transcripts

we all want to be better smarter

stronger healthier more successful but

our lack of discipline prevents us from

sticking to these things in the long

term most of us are on and off with our

habits starting when we feel motivated

and then quitting when that bow of

motivation ends that is why today we are

going to talk about how to solve this

problem of self-discipline how to do the

things that we say we are going to do

despite facing resistance but without

being toxic or shaming hating or

guilting ourselves into doing so rather

we are going to take a more gentle

loving approach to discipline so that we

can actually make it effortless this is

everything we're going to cover in the

video so make sure you hit subscribe and

like if you are new to the channel and

make sure you stick around till the end

because I'll be sharing a list of daily

practices that can help you get started

in the right direction why do we

struggle with discipline most people

believe that discipline is being able to

do something that you don't want to do

now imagine for a second that you are

kidnapped and the kidnapper asks you to

do all of these chores like cleaning

cooking and sleeping in the corner are

you doing these things because you're

disciplined or are you doing these

because you're a prisoner and your

survival depends on doing them the more

you slave on like this the more you will

resent the kidnapper and try everything

in your power to break free most of us

have a similar relationship to

discipline where we are the kidnappers

and our internal intrinsic desires are

the slaves that are trying to break free

we struggle with discipline because most

of the things that we think we have to

do in order to live a happier more

fulfilling life are not aligned with the

things that we want to do and what are

these things that we want to do scroll

Instagram Party All Night play video

games hang out with friends eat junk

food not do the work not do the

assignment right now we are

intrinsically motivated to do these

things because they are enjoyable they

are fun they give us that that hit of

dopamine and instant pleasure the

problem that most of us face today is

that we have trained our brains into

constantly seeking these cheap hits of

dopamine we have trained our brains to

focus on this instant gratification

continuously again and again and in

doing so we step farther and farther

away from discipline and the more we

keep working towards these the more

difficult it becomes to get back on

track so how do we break out of this

Loop how do we untr gain our brain from

relying on these cheap hits of dopamine

and how do we train ourselves to become

disciplined start by reframing what

discipline means to you most of us have

a toxic relationship with discipline

like we've already established but what

if instead of shaming ourselves and

guilting ourselves into doing things we

started thinking of discipline as a form

of self-love think of yourself as a

parrot and now imagine how you would

approach this with your own child you

want them to focus on their health and

their well-being and improving their

life because you love them and you want

what is best for them why don't you want

that for yourself self-discipline is

self-love in action and when you start

to think of discipline this way it

becomes a lot easier to stay on track

for example when I was initially trying

to lose weight and stick to my diet just

based on my willpower it never worked

there was so much shame associated with

it there was a lot of guilt for not

being able to stick to my practices and

there was this constant battle in my

head because I was trying to turn myself

into an obedient slave but when I

reframe this to I exercise and I eat

clean because I love my body and I

respect my body I work hard because I

deserve the best things in life and I

want to give them to myself The

Narrative changed completely it became a

lot more enjoyable and a lot more

sustainable and the beauty about

approaching discipline as a form of

self- Lov is that the more you do it the

stronger this Loop becomes the more you

love yourself the more disciplined you

want to be and the more disciplined you

are the more it fuels your self- Lov

this happens because your sense of

purpose fulfillment and joy now comes

from doing this instead of relying on

the cheap hits of dopamine like eating

junk food and watching too much TV step

two find your competing interest what do

you find more fun more valuable more

enjoyable than scrolling on your phone

and being lazy all the time now when

you're first trying to figure this out

it can be difficult because if you have

been stuck in this lube for ever you

might think that there is nothing more

enjoyable than scrolling on your phone

and hanging out with your friends and

constantly watching TV if that is the

case I want you to think of the cost

benefit analysis ask yourself that if

you were to continue doing whatever you

are doing right now what would your life

look like in the next 5 years and then

on the next page if you were to get

disciplined what would your life look

like then in the next 5 years and I want

you to put these side by side and

compare in most cases you will realize

that the benefits of discipline far

outweigh the costs of discipline and far

outweigh the benefits of instant

gratification the cost of discipline is

that you are giving up small periods of

instant gratification but the benefit is

that you become healthier richer more

successful and happier than you

currently are on the other hand if you

look at your lazy phase and your instant

gratification phase right now you will

find that the costs of this phase

outweigh the benefits by large the

benefits of this phase are that it is

giving you instant pleasure it is making

you feel good in the moment but the cost

is that your physical health your mental

health your financial well-being and

almost all other areas of your life will

become much worse 5 years down the line

till these things no longer give you

pleasure so with this exercise we're

basically trying to align our intrinsic

and our extrinsic motivation our

intrinsic motivation is our internal

drive for doing things and if we can

fundamentally understand understand the

benefits of discipline it makes us

internally motivated to become more

disciplined and when that happens we are

a lot more likely to stay on track

because our internal Compass is now

aligned with our external motivations

okay now that you're here step three is

to make discipline a part of your

identity jho Shri Shri James kki for

bringing this concept to the public he

basically says that people act in

accordance with what they believe about

themselves a beautiful example of this

is Shah ruk Khan he believes that he is

the king of Bollywood and he works acts

and speaks exactly in accordance with

that identity and this stands true for

discipline as well you are more likely

to be disciplined and to stay on track

if you believe you are a disciplined

person so if you're constantly saying

things like I'm lazy and I'm not

disciplined no points for guessing how

you are going to act changing your

identity starts with changing the way

that you speak to yourself and about

yourself you can do this by speaking

affir ations in the mirror you can do

this by journaling you can also do this

by constantly correcting yourself every

time you make this mistake but one of my

favorite ways to start is to describe a

day in the life of your ideal self or

the life of your most disciplined self

and answer as many questions about this

person as you can but make sure you

write them in the present tense right so

what do they do for a living how does

their day look like what do they do from

morning to evening what is their routine

like what do they eat how do they dress

everything all of the questions that you

can answer about your most disciplined

self write them down and I want you to

do this exercise every single month till

you get to a point where your current

identity aligns with this one and when

you're doing this exercise every single

month after you've written down the

answers I want you to sit and visualize

yourself as this person it can sound

stupid it can feel very stupid to do in

the beginning and you might face a lot

of internal resistance while doing so

but go ahead and do do it anyways and

you're going to thank me for it step

four is creating a system to make

discipline automatic now this system has

four parts creating an action rule book

getting started removing friction and

rewarding yourself any sort of habit

that you create in life follows this

basic structure and if you've read

Atomic habits you know this but I'm

going to try and explain this with

examples number one creating an action

rule book now when you're working on

changing your identity it can feel

overwhelming well because one thing are

changing and two because you might feel

like this is something that you have to

do for life and that is a challenging

thing to imagine so create a rule book

all of the different things that you

think your disciplined self should do

write them down in a list on a piece of

paper and put it up on your bulletin

board then get realistic figure out

which of these things can you

incorporate into your current schedule

into your current lifestyle without

burning out I would suggest starting

with two things at a time two or three

maximum now if you can go ahead and

incorporate these two things into your

life seamlessly right away without any

friction great but if you can't I want

you to start with the smallest viable

action let's say the two things that

you've picked are walking every day and

studying more consistently right what is

the smallest viable action that you can

take for both of these things for

walking it can probably be walking 10

minutes a day and for the studying one

it can be going to the library every day

now for the next few weeks I want you to

focus on doing just these two things and

forget everything else that you've

written so far just these two things

walking 10 minutes and going to the

library whether you go and study

afterwards is not a concern you just

have to make sure that you get to the

library every single day that's it you

could in fact stack your habits and walk

to the library and that covers your 10

minutes of walking and going to the

library and if you continue to do this

for the next 20 days you are already one

step closer to becoming your most

disciplined self then once you're able

to do do this for a month on end you

want to increase the frequency of doing

these things and then slowly

incorporating more things from your rule

book till you're able to get to a place

where you feel self-disciplined it's

okay if you fall off the wagon it's okay

if you fall short just get up get back

on the horse again and do it anyways

building discipline is like any other

habit the more we do it the stronger it

becomes we are retraining our brain how

to get disciplined and take it away from

all of that training that we have given

it so far this happens because of

something called neural plasticity which

is our brain's ability to form new

neural connections so each time you take

a disciplined action you are

strengthening that neural pathway till

over time that action becomes very easy

to take step two of this is getting up

and getting started now getting started

for most people is a lot harder than

sustaining an action that they are

already doing which is why it is very

difficult for you to break out of that

Loop of laziness and start taking action

because your body would much rather

sustain being lazy this happens because

of a thing called resistance your body

wants to continue in the state that it

is in getting up and changing that state

requires effort and your brain does not

want to do that so you need a system in

place to get started for me this system

when it comes to work is watching a

short motivational video and making

myself a cup of coffee and when I

combine both of these activities my

brain is already conditioned to take

that as a cue to start working and that

puts me in work mode and I start working

another example if you are struggling to

wake up and go to the gym you get a

trainer who calls you till you get up

and get to the gym one of my cousin

Brothers had actually tried this and

this really worked for him because he

had the hardest time waking up in the

morning so he hired a trainer and that

trainer would Hound him every single day

till he got to the gym and that made it

a very consistent habit for him

similarly if you struggle waking up in

the morning you could install an alarm

clock on your phone that does not shut

off until you solve a math problem for

example so I'm going to leave the

creativity up to you but whatever task

it is that you're trying to accomplish

you need to figure out how you will get

into that zone where you are just

getting started and getting into

momentum step three of creating your

system is removing friction which is

basically putting a process in place

that helps you overcome any obstacle

that you're going to face one strategy

that you can use here is called

implementation intentions which

basically means that you have an if then

plan for your obstacles if this happens

then I will do this let me give you an

example let's say that youve decided to

go to the gym every day at 9:00 a.m. but

what if you are not able to wake up

early enough to go to the gym at 9:00

a.m. then you are going to go to the gym

in the evening after office now what if

you get stuck late at work in office

then you are going to download a

15-minute workout video from YouTube and

either do it after office within office

itself or come back home and do it then

you see you account for obstacles that

you are invariably going to face these

are going to come up in your life life

because life happens so you already

account for if this happens then I'm

going to do this this strategy was

introduced by this German psychologist

called Peter gitza who found that if you

account for the obstacles that you're

going to face you are more likely to

stay on track another strategy that you

can use to remove this friction is

something called loss aversion now

personally this doesn't work for me

because I don't relate to it and this is

not how my brain functions but it does

for a lot of people which is why I'm

including it in this video lots of

version basically states that the pain

of losing something is twice as powerful

as the pleasure of gaining something for

example you would be a lot more affected

if you lost 1,000 rupees as opposed to

gaining 1,000 rupees so what you can

basically do is set up a cash bet with a

friend or online where if you don't do a

particular thing you end up losing money

for example if you don't finish your

exercise goal for the day your friend

will take 1,000 rupees from you and tear

it up or flush it down the toilet so

there's no chance of you ever getting it

back and that can be an incredibly

powerful motivator just make sure that

whatever you are losing is painful

enough and the final step of creating

your system is setting rewards in place

having milestones in your journey and

tying those to rewards to actual

tangible physical rewards is very

essential for long-term progress this

basically ties in with our dopamine

reward system when you tie disciplined

activity with a reward you signaling to

your brain that being disciplined is

inherently fun it's inherently enjoyable

and that's why I want to do more of it

what that reward is going to be is

something that I leave to you because

different people enjoy different things

uh when I started my healthy eating

Journey my reward was a cheat meal at

the end of the week and it was very very

helpful in helping me maintain that

streak of eating clean 6 days a week

similarly I had number goals when I

started YouTube and having those goals

in place made it a lot easier for me to

stick to my progress and keep in mind

that after you continue doing this for a

while the results you get out of your

discipline actually become the reward

and they fuel further discipline coming

to step number five optimizing your

environment to reflect your new identity

there is enough psychological research

done that tells us that our environment

directly impacts our identity our

motivation and our sense of discipline

if you hang out with disciplined people

you are more likely to be disciplined if

you hang out with indisciplined people

guess what is going to rub off on you so

going back to the drawing board ask

yourself what your environment looks

like for you as a disciplined person or

what does your physical environment look

like what are the kind of people you are

surrounded by and then act step by step

to change your environment so that it

reflects this identity for example if

your disciplined self exercises

regularly you will have a lot of fit

friends you will have a gym membership

you will have your clothes laid out the

night before you will have your workout

downloaded all of that jazz right if

your discipline self does focused work

work your desk will not have

distractions you will put your phone on

silent when you're working you will not

be surrounded by other distracting

elements things like that if your

disciplined self eats healthy there will

be no junk food in your house when you

go grocery shopping you shop for healthy

food I actually personally do this and

I'm so proud of myself that there is

zero junk food in my house at the moment

the more you optimize your environment

to match your identity the easier it

becomes to stay disciplined and keep in

mind that this is a gradual process not

an overnight one now everything that

we've talked about so far is to get you

in the momentum to get you started with

discipline but what if you start strong

and then life gets in the way what do

you do then then you create a system to

sustain discipline this step is about

ensuring that you don't burn out because

discipline can be exhausting because

it's not our default setting and this is

going to look different for everyone I

for example I'm an able-bodied unmarried

person with very little respons

responsibilities besides taking care of

myself and so I have a lot of privilege

and things are easier for me on the

other hand things might be hard for you

your family conditions might not be

conducive you might have kids or you

might have very long working hours and

in that case you will need a lot more

time for rest and recovery but whatever

your situation might be these next four

steps are something that you can adopt

and optimize for your particular

situation right the first is separating

your selfworth from your dis discipline

often when we fall off track from any

habit that we're trying to build

including discipline we can get into a

shame spiral but you're not a bad person

for falling off the wagon you are not

inherently lazy just because things

didn't work out you need to give

yourself room for error for mistakes and

for learning from those mistakes

self-compassion is the only way to

ensure that you remain motivated in the

long run if you beat yourself up about

it every single time you fall off the

wagon you are always going to be

demotivated and you're never going to

want to do it again to avoid those

feelings of Shame and guilt the second

thing you want to do is treat discipline

like a science experiment where you

create a hypothesis about a particular

thing that you want to be disciplined

about and then you test that hypothesis

out see what works see what doesn't

double down on the things that are

working and then eliminate the things

that are not working when you approach

any habit including discipline like this

like a science experiment you are

basically treating failure as feedback

and when you do that it takes away all

of those negative emotions we often

associate with failure and when that

happens it becomes so much easier to

stay on track the third thing you want

to do is make it enjoyable and this is

separate from the rewards that we were

talking about earlier this just means

that within the actions that you're

taking to be more disciplined choosing

actions that are inherently more

enjoyable for you for example if your

goal is exercising but you don't enjoy

going to the gym forcing yourself to

show up at the gym every day is not

going to be very sustainable but on the

other hand if you pick an activity that

you find fun maybe it's going for a walk

with your best friend maybe it's joining

a dance class and if you do those

activities you are a lot more likely to

stick to your goal to stick to your path

to stick to your track the end goal

remains the same just the process of

reaching that end goal is a lot more fun

for you making it easier to stick to it

for as long as you want finally you want

to seek support from the people around

you a lot of people will have you

believe that discipline is this thing

that you have to do in isolation but

that is not the case we don't live in

isolation we don't work in isolation so

when we look at discipline we have to

look at it in relation with everything

else in our life including the people in

our life and that means that when things

CCH tough having a support system can go

a really really long way whenever you

hear any success story of anybody in any

field where discipline has gotten them

somewhere you will see that their family

their spouse their team members have

actually all supported them to help them

Reach where they are so ask your partner

your friends your family to help keep

you accountable for instance since I got

on this weight loss journey I have asked

my family members to not comment on my

looks and to not comment on my weight

because I am trying to maintain a

positive mindset I'm trying to manifest

things into my life and when somebody

becomes negative or when somebody

negatively comments on your looks it can

really mess with that thought process

similarly I have asked my friends to not

force me to eat out and similarly I have

asked my partner for accountability in

the gym so go ahead figure out who these

people are who can support you on this

journey and then don't be afraid to ask

for help and this gets us to the final

part of the video a few daily practices

that can help you Kickstart this

discipline Journey the first thing is

daily affirmations for discipline I am

displaying all of the ones that I use on

the screen so you can screenshot this

page or pause it and note these down and

I practice these right in the morning

when I'm doing my journaling practice I

will write them down along with the

other affirmations that I have using

affirmations basically shift your

identity and your narrative towards

yourself the next thing I do is keeping

my physical health in check your mental

health relies hugely on your physical

health so drinking enough water eating

nutrient dense food taking my

supplements doing some sort of physical

movement every single day yes I know

that it takes discipline to get here but

if you can get started with these right

off the bat it can really Aid your

journey the third thing I do is creating

weekly and daily plans for my day right

so I sit down every single Sunday and I

jot down what I need to get done during

the week this includes both things

related to my personal goals and my work

goals and I get an overview of what is

it that I need to get done in the week

and the second thing I do is every

morning I sit down and I create a to-do

list of the tasks that I need to

accomplish in the day this just keeps my

head space very clear and makes it a lot

easier to stay stay on track it's like

meal prepping so that everything is in

front of you you know what to get done

so even if you fall off the wagon here

and there you can always check this and

get back on track the next thing that I

do is I use this app called habit on my

phone for habits that I'm trying to

build or habits that got broken somehow

and I'm trying to rebuild and you

basically input all of these habits it

sends you daily reminders and then you

can just check them off once you've done

those habits and finally I have an

accountability partner who I discuss my

day with so we exchange not notes on

what we plan to do for the day and then

at the end of the day we discuss how

much we got done and when we both do

this it keeps us both accountable so

just as a summary this is everything

that we covered in the video today and I

also have homework for you so go ahead

and do a cost benefit analysis of your

current lifestyle versus your

disciplined lifestyle in the next 5

years and don't forget to check out this

video next because YouTube suggests that

you're going to love it and I'm going to

see you guys very very soon with the

next one bye

me