How To Build Self-Discipline & Stop Procrastinating

Summary

The video discusses overcoming procrastination and building self-discipline. It highlights the struggle of staring at a blank screen and making excuses, emphasizing the concept of resistance from Steven Pressfield's 'The War of Art.' The speaker shares four tips to combat procrastination: removing distractions, taking immediate action, creating to-do lists and schedules, and focusing on controllable factors. The video also mentions the importance of an internal locus of control and introduces NordVPN as the sponsor. The overall message encourages viewers to push through resistance and take control of their actions to achieve their goals.

Takeaways

• 😶 Procrastination often stems from a lack of motivation and is accompanied by excuses that rationalize inaction.
• 🎯 The distinction between the life we live and the life we aspire to live is a common theme, with hard work being the bridge between the two.
• 🛡️ Resistance, as described by Steven Pressfield in 'The War of Art', is a universal force that hinders creativity and must be overcome.
• 💪 Self-discipline is the key to overcoming resistance, taking action despite feelings, and living life on one's own terms rather than by default.
• 🕰️ To combat distractions, setting aside uninterrupted work blocks and removing temptations can significantly enhance focus and productivity.
• 🔕 Strategies such as closing the office door, using noise-cancelling headphones, and switching devices to flight mode can help minimize external distractions.
• 📝 Writing to-do lists and breaking down tasks into concrete steps can aid in prioritizing and achieving goals.
• 🗓️ Utilizing calendars to schedule time blocks for tasks and setting artificial deadlines can improve time management and motivation.
• 🤔 The concept of 'locus of control' is crucial for self-discipline; internalizing control over life events leads to greater personal responsibility and problem-solving.
• 🏃‍♂️ Action should not be dependent on inspiration; instead, taking the first step can often lead to a flow of work and eventual inspiration.
• 🚀 Passion for one's work is a powerful motivator, making it easier to stay disciplined and accomplish tasks.

Q & A

What is the common issue the speaker faced when trying to write a video script?

The speaker faced writer's block and procrastination, often finding excuses not to write and getting distracted by other activities.

What is the term used by Steven Pressfield to describe the force that prevents creative work?

Steven Pressfield refers to this force as 'Resistance' in his book 'The War of Art'.

According to the speaker, what is the solution to overcoming resistance?

The solution to overcoming resistance is self-discipline, which involves taking action despite feelings and living life by design, not by default.

What are the four main tips shared by the speaker to overcome procrastination and build self-discipline?

The four main tips are: focusing attention on one task, eliminating distractions, taking action without waiting for inspiration, and setting priorities through to-do lists and time management.

How does the speaker suggest dealing with distractions such as cell phones and social media?

The speaker suggests setting specific work blocks, using noise-cancelling headphones, switching the phone to flight mode, turning off non-essential notifications, and closing distracting applications.

What is the significance of the quote 'Amateurs wait for inspiration to strike, while the pros get up and get to work' in the context of the script?

The quote emphasizes the importance of taking action as a precursor to inspiration, rather than waiting for inspiration to initiate work.

How does the speaker describe the relationship between inspiration, motivation, and action?

The speaker describes it as a loop where each part reinforces the other, and the key is to start the loop by taking action.

What is the role of to-do lists and calendars in the speaker's approach to time management and prioritization?

To-do lists and calendars help the speaker to break down tasks into achievable steps, allocate specific time blocks for tasks, and set deadlines to maintain focus and motivation.

What is the concept of 'locus of control' and how does it relate to self-discipline?

Locus of control refers to the degree to which people believe they have control over life events. Having an internal locus of control is crucial for self-discipline as it leads to taking personal responsibility and finding solutions to problems.

How does the speaker define an external locus of control and contrast it with an internal one?

An external locus of control is when people believe life events are due to external forces, while an internal locus of control is when people believe they have control over outcomes through their actions.

What is the final advice the speaker gives regarding passion and work?

The speaker advises that being passionate about work is a great catalyst for staying motivated and getting things done, making the task easier and more enjoyable.

Outlines

00:00

💻 Overcoming the Blank Screen: Finding Motivation

The author describes their struggle with writer's block and the various excuses they made to avoid writing. They reflect on the commonality of such moments across different tasks, whether studying, working, or pursuing personal goals. They introduce the concept of resistance, as explained by Steven Pressfield in 'The War of Art,' and how it hinders creative activity through various means. The author emphasizes that self-discipline is the key to overcoming resistance and shares that they've developed systems to push through it, aiming to help others with four important tips.

05:04

📵 Detox and Discipline: Minimizing Distractions

The author suggests conducting a dopamine detox to understand life without digital temptations, sharing their own positive experience from avoiding social media, digital entertainment, and music for a week. They emphasize the importance of taking action over waiting for inspiration, explaining how motivation often follows the act of starting. By detaching emotions from actions and simply beginning a task, one can overcome the initial resistance and find a productive flow. The author also mentions the necessity of maintaining focus by limiting distractions like social media notifications and emails.

10:04

🗒️ Time Management: To-Do Lists and Calendars

The author advocates for the use of to-do lists and calendars to prioritize and manage time effectively. They explain how breaking down tasks into smaller, concrete steps can boost motivation and ensure progress. The author details their method of categorizing tasks into business, private, release, and vacation calendars, and setting artificial deadlines to maintain focus and motivation. They emphasize that realistic planning and scheduling help reinforce the habit of getting started, comparing it to the commitment of running a marathon.

15:05

🎯 Locus of Control: Focusing on What You Can Change

The author discusses the concept of 'locus of control,' the belief in whether one's life events are influenced by internal or external factors. They stress the importance of having an internal locus of control to build self-discipline and overcome excuses. By focusing on what they can control, individuals can find solutions and stay motivated. The author shares examples of people who find ways to achieve their goals despite obstacles and encourages viewers to adopt this mindset to become more disciplined and successful in life.

Keywords

💡Resistance

Resistance refers to the internal force that prevents individuals from taking action towards their goals. It is described in the video as a universal force that keeps things as they are, making excuses like lack of inspiration or being too tired. Steven Pressfield's book 'The War of Art' is mentioned, explaining resistance as a force that stops creative activity through fear, anxiety, and distractions.

💡Self-discipline

Self-discipline is the ability to take action despite how one feels, living life by design rather than default. The video emphasizes the importance of self-discipline in overcoming resistance and achieving goals. It is defined through a quote by Samuel Thomas Davies, highlighting the need to act according to thoughts, not feelings.

💡Procrastination

Procrastination is the act of delaying or postponing tasks. The video discusses how procrastination is often a result of resistance and can be overcome by self-discipline. It describes personal experiences of making excuses and finding distractions, like scrolling through a phone or watching Netflix, instead of working on important tasks.

💡Inspiration

Inspiration is often seen as a prerequisite for action, but the video argues that action can lead to inspiration. The video emphasizes that waiting for inspiration is a common excuse, and instead, taking action can create a loop where action leads to inspiration and motivation. This concept is illustrated through personal anecdotes of overcoming initial resistance.

💡To-do lists

To-do lists are a tool for organizing and prioritizing tasks. The video suggests creating daily to-do lists with specific, achievable steps to maintain focus and boost motivation. It explains how breaking down larger tasks into smaller, manageable ones can help maintain progress and prevent feeling overwhelmed.

💡Dopamine detox

A dopamine detox involves abstaining from digital entertainment and other activities that provide quick rewards to reset the brain's reward system. The video describes a personal experience of doing a 7-day dopamine detox, avoiding social media and digital entertainment, and highlights its positive impact on focus and productivity.

💡Locus of control

Locus of control refers to the degree to which individuals believe they have control over events in their lives. The video explains the difference between an external and internal locus of control. An internal locus of control, where one believes their actions determine outcomes, is emphasized as crucial for self-discipline and success.

💡Focused work

Focused work involves dedicating uninterrupted time to a specific task. The video advises removing distractions, such as phone notifications and noise, to maintain focus. Examples include setting work blocks and using noise-cancelling headphones to create an environment conducive to deep work.

💡Motivation

Motivation is the drive to achieve goals. The video discusses how motivation can often follow action rather than precede it. It emphasizes the importance of starting tasks without waiting for motivation, as taking the first steps can generate motivation and lead to productive work.

💡Deadlines

Deadlines are specific dates by which tasks need to be completed. The video highlights the importance of setting realistic deadlines to push focus and motivation. It explains how deadlines, whether for client projects or personal goals, create a sense of urgency and help in organizing time effectively.

Highlights

Struggling with writer's block and procrastination.

Resistance as described by Steven Pressfield in 'The War of Art'.

Importance of self-discipline in overcoming procrastination.

Four tips to overcome procrastination and build self-discipline.

Eliminate distractions to focus on tasks.

Set aside specific work blocks throughout the day.

Use noise-cancelling headphones and turn off notifications.

Dopamine detox to reduce dependency on digital distractions.

Inspiration often comes from taking action, creating a loop of inspiration, motivation, and action.

Break down tasks into achievable steps and use to-do lists.

Schedule time blocks in a calendar to prioritize tasks.

Set artificial deadlines to boost focus and motivation.

Focus on what you are in control of, adopting an internal locus of control.

Overcoming external excuses by taking responsibility and finding solutions.

Being passionate about your work makes it easier to stay motivated and disciplined.

Transcripts

In my past, I've had many days where I sat in front of my computer

and stared at that blinking cursor.

I wanted to write a new video script and just didn't manage to write down a single word.

After a few more minutes of staring at my screen in hopes of the cursor writing the script itself,

I started to come up with all sorts of excuses.

I'm not feeling inspired today,

maybe I'm just too tired,

it's not the right time to do this,

tomorrow I can still get it done.

I decided to drop it for the day and look for another activity which wouldn't take me any effort.

I would find myself scrolling through my phone,

watching another series on Netflix,

or napping at the side of my bed.

No matter if you have to study for an exam,

prepare a business presentation or write a letter for that job application,

we all know those times in which our motivation is nowhere to be found.

I think, in general, our lives can be separated into two different parts:

the life we currently live,

and the life we want to live.

Or in other words,

our current situation and our dreams and aspirations.

And in order to get from one side to the other,

we have to put in a lot of work along the way and, in my case,

this work was writing a lot of good video scripts and realizing great videos

in order to achieve my dream of being a YouTuber.

But as you might now, it is never that easy to do the work

because there is something called resistance in between those two sides.

As Steven Pressfield says in his book "The war of art",

"Resistance is a universal force that has one solo mission:

to keep things as they are.

It is the force that will stop an individual's creative activity

through any means necessary,

whether it be rationalising, inspiring fear and anxiety,

emphasising other distractions that require attention,

raising the voice of an inner critic, and much more."

So when I was coming up with those stupid excuses back then not to write that script,

it was a resistance telling my brain to do it another day,

even though I knew that finishing this task would help me achieve my goals.

But...

Fortunately, there is a solution to this problem which is called...

Self-discipline.

As Samuel Thomas Davies says,

"Self-discipline is about leaning into resistance.

Taking action in spite of how you feel.

Living a life by design,

not by default.

But most importantly, it's acting in accordance with your thoughts - not your feelings."

Over the last 5 years, I really learned how to push through that resistance

and build different systems in order to fight that voice in my head.

And today, I want to share the 4 most important tips

which helped me overcome procrastination,

build self-discipline and actually get things done.

So, let's get started.

So, if you truly want to create something great,

all of your attention has to be at one specific task,

for long periods of time.

But, as our attention became the new currency in this modern world,

there are now more distractions than ever before,

screaming for our attention.

There are cell phones, the Internet, social media,

emails, or annoying co-workers dropping by your desk.

Hey!

What are you up to, man?

In order to fix this, you have to remove all kinds of toxic temptations

which could possibly distract you from your work.

Because if you don't even have the option to indulge in these distracting activities,

you will require a lot less willpower to withstand procrastination.

What really worked for me was to just set aside specific amounts

of uninterrupted time to work on a project or task.

So, for me, that would be two different work blocks throughout the day, so...

It would be from 8 until 12 a.m.,

and from 1:30 until 7 p.m.,

and in these time frames I just get rid of all of these temptations

in order to focus on one single task.

If you want to know more about my daily routine,

you can find a full video about it, up here.

So, what can you do to drown out all of this noise?

Fortunately, I don't have this problem because I don't work in an office,

but if you do,

then just close the door.

This will hold chatty colleagues back from popping their head in

and distracting you, and overall, it will just lower the amount of noise.

Alternatively, you can also just use noise-cancelling headphones,

which eliminate any noise around you,

and also, it just shows other people that you're doing some focused work

and you just don't wanna talk right now.

Switch your phone into flight mode and put it in a place that you can't immediately reach.

Turn off notifications that don't require immediate attention,

so especially social media and emails.

And also, if you think that my notifications of my YouTube channel are distracting you from what you're doing,

then feel free to turn them off.

Also, when you are at your PC or laptop,

try to cut out all sorts of distractions.

No matter what it is for you, it might be WhatsApp or other messengers.

For me, it is emails.

I just close my email program

and let these emails accumulate over time,

and then I have a specific time where I just get back to all of these emails

and I reply to them in a batch, which is a lot more time-efficient

and doesn't impact my focus on other tasks.

Also, a good way to see what it's like to live without these temptations is to do a dopamine detox for 7 days.

That's what I did a couple of weeks ago,

where I didn't use any social media,

any digital entertainment or music,

and also some other things which are holding us back from achieving our goals.

And yeah, I saw a huge impact on my life,

I can recommend it to everybody else,

and you can find the video up here if you haven't watched it yet.

But now, let's get to the next point.

"Amateurs wait for inspiration to strike

while the pros get up and get to work."

I really like this quote because it is just so true.

Not feeling inspired is, like, one of the most common excuses

that everybody uses in terms of creative work,

and I've used it a hundred times back in the days.

But action should not be the result of inspiration or motivation,

because inspiration often comes from taking action.

So it's not really a linear process, but more of a loop of those 3 things,

of inspiration, motivation and action,

and each of these parts just reinforces the other one.

So you should just focus on getting that loop started

instead of waiting for inspiration to strike.

It's all about overcoming that very first resistance,

because almost all of the time, as soon as you get started, afer like 5 minutes,

you will be in a good flow of work and you will actually enjoy it.

So for example, in my case,

writing the scripts of these videos is like one of the most challenging parts of my work.

I'm just sitting in front of a blank page and I have to come up with a compelling story.

And so many times, I've just looked for different excuses not to do it,

but over time I just learned to detach my emotions from my actions.

Even if I wasn't motivated, I just showed up for work

and I just got started,

and that was a massive game changer when it comes to my productivity and creativity.

As soon as you write down the first sentence of the script,

your thoughts will start to form and you will make progress.

And then you will enjoy it, you will be motivated to write down another sentence,

and slowly, you will find the inspiration and motivation to get the ball rolling.

And this applies to everything in life,

not only creative work, but also fitness or talking to strangers, basically anything.

Like, if you just approach a stranger, obviously at the beginning there's some resistance

holding you back from talking to them,

because probably you're scared or you think something weird might happen.

But as soon as you talk to the person,

you actually figure out it's not that bad, it's really easy.

And it's the same for fitness, it's the same for your creative work,

it's the same for basically anything.

I used to be a massive overthinker and never really got started with things I wanted to do.

But applying this mindset really made me a man of action,

if you wanna say that. And I don't really need any motivation in order to get started.

So yeah, this is a really helpful tip:

just get started.

Just do it!

Do it!

Just... do it!

Don't let your dreams be dreams.

I'm feeling like Shia LaBeouf here.

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And now, let's jump to tip number 3.

I've talked about this before,

and I still think that "I don't have any time" is no excuse,

because time is all about setting priorities.

And if you actually want to achieve your goals, you have to make them a priority

and pass on other activities.

And one thing that's really great for prioritizing your time,

and also scheduling your time throughout the day,

is to write to-do lists.

I myself make a to-do list every single morning,

where I just sit down and where I write down the most important tasks

that I want to get done today.

And when you make your to-do list, you should really try to break down your tasks

into concrete and achievable steps that lead to a bigger goal.

So, for example, instead of saying "write video script",

you should say "finish intro of video script".

Or instead of saying "apply for job applications",

you should just write down "apply for 3 jobs".

Just try to create very concrete to-do's that you can actually achieve and take off.

And also, try to keep them realistic,

because taking off these different to-do's will get you more sparks of motivation to keep you going,

and it will just boost your motivation instead of draining it if you don't finish that task.

And besides those to-do lists, I also schedule specific time blocks for these tasks in my calendar.

I basically have 4 different calendars: business, private, release and vacation.

"Business" is just business-related stuff,

"private" is like meeting friends, going for dinner.

In "release", I just keep track of all of the publishing days for my Instagram posts and YouTube videos,

and in "vacation",

there's basically nothing.

So, these different calendar groups really help me to separate my tasks

that I need to get done, and I define specific timings for things like appointments, or calls,

or meetings which need to happen at one specific time.

But for other things which need a longer time, like shooting a video or editing a video,

I just define time frames of days or half days

in order to just have an overview of how much time I want to devote to that one task.

And in my release calendar, I actually set myself deadlines for the different things I have to do.

So, if there's a sponsored video, or if I work for a client,

obviously I have real deadlines that I just add in there.

But also for my own projects, like non-sponsored videos,

my online shop releases or also my newsletter,

which you should actually subscribe to,

I just set myself artificial deadlines,

because I think that deadlines really help you push your focus and your motivation to get something done.

Obviously, you have to keep it realistic,

or else you're going to get stressed out.

But I think that deadlines can actually be your friend.

So, I really think that this combination of a daily to-do list and an overall calendar,

to schedule your time blocks is the way to go, at least for me.

I don't write down every specific timing for everything that I do,

because I think that this is just overkill.

But having this overall structure and this to-do list that you can follow

really helps you reinforce the second point we talked about,

which is to just get started,

because you know when to get started with it.

It's basically like, you never go for a run because you don't feel like it,

but as soon as you sign up for a marathon,

and you hear that starting shot,

you know what to do and you're just going to start running.

That was a pretty good analogy, huh?

Let's get to the next tip.

Focus on what you are in control of.

In my opinion, this is the most important mindset when it comes to building self-discipline,

and to living an overall happy life.

I truly believe in this,

I could probably create a whole video about it, I probably will,

but for now, I'm just going to keep things simple.

So, every person has something which is called their "locus of control".

"The locus of control is the degree to which people believe that they,

as opposed to external factors,

have control over the outcome of events in their lives."

You can either have an external or an internal locus of control.

If you have an external locus of control,

you believe that the events of your life are a result of external forces,

while if you have an internal locus of control,

you believe that the events of your life are a result of your own actions.

So, for example, if you're sitting in class

and the teacher just hands you back the results of your exam,

and you're just sitting there, like "damn, I fucked it up again",

then the person with an external locus of control will say "yeah, the teacher just doesn't like me,

the exam was too difficult",

while the person with an internal one would say "maybe I just didn't study enough,

probably I should put in more effort the next time".

And when it comes to self-discipline, you want to have an internal locus of control,

because as soon as you have that,

90% of the excuses you come up with when feeling demotivated will just disappear,

because you realize that it is completely up to you,

and not to external factors.

See, if there's something holding you back from doing a specific task,

just ask yourself the question "can I change something about it?"

If the answer is yes, then find a solution to the problem,

and if the answer is no, then stop draining all of your attention and energy on this one thing,

and just get along with it, because there's nothing you can change about it, right?

The more internal your locus of control becomes,

the more solutions you will find to the problems you face.

So, I have a lot of people reaching out to me and saying they would love to start a YouTube channel

and it is their absolute dream,

but they just can't do it because they don't have a camera,

or they don't have the right equipment.

And people who say that have an external locus of control,

because the ones with an internal one would just look for a solution,

they would save up money, they would get another job

and work really hard in order to make it happen,

if the camera is needed to achieve their goals.

So yeah, I think that this mindset applies to all areas in your life,

and I think that it is actually the number 1 reason for any success that I had in my life.

As soon as you become independent from external factors

and you just focus on what you're in control of,

you can do so much more and you will become really really disciplined.

Alright, so, that's it for this video.

I hope that these four tips will help you build more self-discipline and achieve your goals.

Obviously, being passionate about your work is also one of the greatest catalysts

in order to stay motivated and to get things done,

because as soon an you love your work,

it just becomes a lot easier to do.

I just didn't really want to go in depth into that topic of passion in this video,

as I wanted to keep it applicable to everybody.

But if you want to know more on how to find your passion,

you can check out my full video about that here.

And besides that, you can also sign up to my monthly newsletter

by hitting the link in the description,

and you can also subscribe to my channel

and turn on notifications, only if you want to.

And yeah, I'm going to see you guys in the next one.

Peace out, bye bye.