Do it Your Self-Discipline!
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Copyright, Legal N...
Do it Your Self-Discipline!
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Contents
Foreword ...
Do it Your Self-Discipline!
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Foreword
Hi there!...
Do it Your Self-Discipline!
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Technique Nr. 1: R...
Do it Your Self-Discipline!
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more accessible pl...
Do it Your Self-Discipline!
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To sum up:
Step 1:...
Do it Your Self-Discipline!
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Technique Nr. 2: U...
Do it Your Self-Discipline!
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How often are you ...
Do it Your Self-Discipline!
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Technique Nr. 3: ...
Do it Your Self-Discipline!
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Another thing I d...
Do it Your Self-Discipline!
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Technique Nr. 4: ...
Do it Your Self-Discipline!
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Now, we’re not go...
Do it Your Self-Discipline!
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for building that...
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Technique Nr. 5: ...
Do it Your Self-Discipline!
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on track at the e...
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If you decide tha...
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Technique Nr. 6: ...
Do it Your Self-Discipline!
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that you give it ...
Do it Your Self-Discipline!
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like that you’re ...
Do it Your Self-Discipline!
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Technique Nr. 7: ...
Do it Your Self-Discipline!
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The question is h...
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The tiny changes ...
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To sum up:
Step 1...
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Technique Nr. 8: ...
Do it Your Self-Discipline!
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Examples of Weakn...
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So by now we know...
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Technique Nr. 9: ...
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Long-term Goals
H...
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Besides looking u...
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Are you ready to ...
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Technique Nr. 10:...
Do it Your Self-Discipline!
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-We rewarded ours...
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It goes without s...
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Do you also have ...
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Thanks
"Thanks fo...
Do it your self discipline!
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10 Essential Self-Discipline Techniques. Enjoy!

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Do it your self discipline!

  1. 1. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 2 Copyright, Legal Notice and Disclaimer: This publication is protected under The Dutch Copyright Act (Auteurswet) of 1912 and all other applicable European Union treaties or other pieces of EU legislation. All rights are reserved, including resale rights: you are not allowed to give or sell this eBook to anyone else. If you have received this publication from anyone other than http://www.builddiscipline.com, you have received a pirated copy. Please contact me via e-mail at info@builddiscipline.com and notify me of the situation. Please note that some of this publication is based on personal experience and anecdotal evidence. Although I have made every reasonable attempt to achieve complete accuracy of the content in this eBook, I assume no responsibility for errors or omissions. Any trademarks, service marks, product names or named features are assumed to be the property of their respective owners, and are used only for reference. There is no implied endorsement if I use one of these terms. Nothing in this eBook is intended to replace common sense, legal, medical or other professional advice, and is meant to inform the reader. But most of all… Have fun with the 'Do it Your Self-Discipline' eBook! Copyright © 2013 Seph Fontane Pennock. All rights reserved worldwide.
  2. 2. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 3 Contents Foreword ....................................................................................................................4 Technique Nr. 1: Routines and Rituals......................................................................5 Technique Nr. 2: Using Cognitive Dissonance .........................................................8 Technique Nr. 3: Eliminating Distractions..............................................................10 Technique Nr. 4: Using Peer Pressure.....................................................................12 Technique Nr. 5: Reward and Punishment ..............................................................15 Technique Nr. 6: Your Future Self ..........................................................................18 Technique Nr. 7: Visual Reminders.........................................................................21 Technique Nr. 8: Find your Weaknesses.................................................................25 Technique Nr. 9: Patience and Persistence..............................................................28 Technique Nr. 10: Find Friendly Competition ........................................................32
  3. 3. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 4 Foreword Hi there! First of all, I'd like to thank you for taking an interest in my eBook. It shows that you take your own development seriously and that you're willing to learn more about self-discipline. I admire that greatly! My name is Seph, I'm 23 years old and I'm from the Netherlands. For the last four years, I've specialized myself in self-development, with a main focus on self-discipline. Since October 2011 I've started my own self-development blog: BuildDiscipline.com. Well, let's get started! This eBook features the first 10 self-discipline techniques that I've covered on my blog, put together into one nice printable eBook for you to read. After reading the materials covered in this book, it will be all up to you to go out and apply the things you've learned in your life. I'd love to engage in conversation with you via the comments on my blog, since through conversation we can learn from each other and get as many different perspectives as possible. In case you have any questions, recommendations, found spelling mistakes, or need help with anything, just let me know! Twitter: @Build_Disciplin Facebook: Build Discipline Email: info@builddiscipline.com
  4. 4. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 5 Technique Nr. 1: Routines and Rituals What is a ritual? One of the most important things that you should know about building self-discipline, is that it takes willpower to do anything that is not yet a routine or ritual. Building self-discipline is therefore not only about finding ways to make yourself do what you are supposed to do, but about lowering the threshold to perform certain activities. For instance, brushing your teeth has become a ritual for you. It doesn’t take a lot of effort nor willpower to perform this activity, let’s say twice a day. The reason for this is obvious; you've been doing this your whole life, so you don’t need to think about it anymore. If you need to build another routine later in your life, wearing your contact lenses for example, or taking them out, you can easily create a new routine by coupling it to your old routine (brushing your teeth). Case Study: Mike is a boy of 16 years old and likes to play the keyboard. No matter how much he likes it, he can’t get himself to practice regularly. He takes his keyboard out of his closet at times and plays the same familiar songs a couple of times which he enjoys. However, his music teacher has already acknowledged his ability to play these old songs and has given him more difficult ones. During the keyboard lessons, Mike feels guilty because he hasn’t practiced these new songs enough. During the lesson, he tells himself over and over again that he will practice the new plays this week. "I will really do it this week!" This week however, like all the others before, he fails to practice. How can Mike lower the threshold to practicing the new plays in this example? Well, the first thing would be to install the keyboard in a "The secret of your future is hidden in your daily routine." -Mike Murdock
  5. 5. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 6 more accessible place, such as the living room or in his own room. The living room would probably be the best option, because he would feel the social control of his parents and he will be more likely to want to impress them by playing well. To get the keyboard out of the closet would be an action that demands self-discipline already. In order to maximize the chance of success, we will eliminate as many of these steps as possible that require self-discipline. Therefore, the music sheets will need to be right in front of him as soon as Mike stands in front of the keyboard. This will prevent Mike from playing the old familiar songs he knows by heart and would remind him to practice the new songs. After doing this, it will be a good idea for Mike to couple (or replace) playing the keyboard to an already existing routine. Mike always watches TV in the morning right after his breakfast before he goes to school. In this case, it would be a good idea for Mike to start playing the keyboard right after his breakfast and before going to school. Doing this will help him replace an old and less useful routine with a new routine which will help Mike to perform better and feel better about himself.
  6. 6. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 7 To sum up: Step 1: Define the new routine or ritual that you want. Step 2: Lower the threshold to perform the new routine by having the materials you need for this activity close to you, or at least in sight. (e.g. If you want to go running more often, simply try putting on your running shoes in the morning as a ritual) Step 3: Couple or replace the new routine with an already existing one. These three simple steps will have an amazing impact on your performance without the need to increase your self-discipline. You can do the exact same thing for negative habits as well. In that case, it’s just a matter of increasing the threshold. Now we will get into more useful techniques for boosting your self-discipline! What are your experiences regarding this technique? Join the conversation by clicking here!
  7. 7. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 8 Technique Nr. 2: Using Cognitive Dissonance What we often do is deceive ourselves into believing what we are doing is important so that we can pursue what is fun, while gaining a feeling of relevance. This is what's called 'cognitive dissonance reduction' that goes on inside ours heads, that is meant to create consistency between our actions and our beliefs. There is a sense in which you can say that you are fooling yourself. However, if we wouldn't fool yourself dozens of times a day, we would most likely go mad. Our actions continuously conflict with our beliefs. The conflicting beliefs and actions create feelings of discomfort of which we want to get rid, that's what is meant by the term 'cognitive dissonance'. Cognitive dissonance reduction is the elimination of a previously held belief, or ceasing to perform a certain action, to create consistency in your own perception again. Considering this piece of information, the following self-discipline technique can be very valuable to you. Think of all the things that you are doing in your daily life that do not bring you any closer to the goals you have. These things can be very simple such as: surfing the internet, watching television or going for a coffee with friends. Even in your work place, you might find yourself doing this by: chatting with colleagues, reading the news or checking your email every 30 minutes. "I will procrastinate tomorrow"
  8. 8. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 9 How often are you telling yourself that these things are relevant, while they are actually preventing you from doing the work you really need or want to do? Keep the score for just one day and you’ll be amazed to find the great amount of actions of which you tell yourself that are relevant, while they’re actually not. Self-Discipline Exercise: Ask yourself: Is it really necessary that I perform this activity at this particular moment? Will doing so bring me any closer to reaching the goals that I have set? If you’re not working on any goal at that moment, any activity is ‘justified’. However, if you do have a certain goal for your day, or at work, ask yourself the questions mentioned above. Are you ready to supercharge your productivity? Click here for the Ultimate Productivity Mastership Course!
  9. 9. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 10 Technique Nr. 3: Eliminating Distractions Eliminate all the things that distract you from doing what you are supposed to be doing. Several common types of distractions are such as the TV (turn it off!), your cell phone, email, other social media (Twitter, Facebook, etc.) and going for a cup of coffee. The same goes for smoking, in case you’re a smoker. Please note that this self-discipline technique is not about NOT doing certain things but it is about not doing them at particular times. You can’t get in a state of flow, as psychologist Mihaly Csikszentmihalyi calls it, with your cell phone ringing all the time, or emails popping up continuously. Ideally, what you want to do is to have a couple of fixed moments each day during which you deal with your email, text-messages and so on. Isn’t it ridiculous to be interrupted from your activity every time someone else wants to tell or ask you something, whether it’s important or unimportant? It is, right? That’s why I have developed a simple rule to deal with all sorts of media that an individual has to deal with in the 21st century. I eliminate distractions by dealing with all email, cell phone and social media activities on fixed moments during the day. This allows me to keep my focus on the right activities, to experience flow in performing these activities and to live more mindfully throughout the day, by not being distracted every 5 minutes or so. Try this for just one day. If it doesn’t work for you; money back guaranteed! "Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus" -Alexander Graham Bell
  10. 10. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 11 Another thing I do if I really want to get in the state of flow is to just be mindful or meditate for a couple of minutes. I find that even doing nothing and thinking about nothing for 5 minutes can completely free my mind. It stops me from thinking about everything I need to do and allows me to get in touch with the present moment. So what I am really trying to say is that the distractions do not solely come from physical things or people in your environment. They can actually come from yourself, out of your own head as well. Clear your mind from these distractions by meditating for a brief period before starting with what needs to be done. It will allow you to keep your focus. Also, try not to go for a cup of coffee or for a smoke every 30 minutes. You don’t need this in order to perform, and besides, it is often even counterproductive. Drink sufficient water instead. As soon as you manage to make a routine out of eliminating distractions, you will start feeling more and more focused and get more work done in less time. As Lao Tzu said in the Tao te Ching: I'm excited to hear what you think about this technique. Join the conversation by clicking here! “If I have even just a little sense, I will walk on the main road and my only fear will be of straying from it. Keeping to the main road is easy, but people love to be side tracked.” -Lao Tzu
  11. 11. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 12 Technique Nr. 4: Using Peer Pressure To ensure that you stick to your plans about the new habit you want, try using peer pressure to your advantage by making a public commitment. You’ll realise that there’s no turning back! Yes, that’s right. Post it on your Facebook page, tweet it to the world, send all your contacts an email, and tell your plans to everyone you speak to in real life. You don’t want other people to see how inconsistent or weak you are of course. No one does. That is exactly why this technique works. This self-discipline technique does not consist of the most positive sort of motivation, but it certainly belongs to the most effective ones. An excellent example to illustrate this technique would be those people who want to quit smoking. Now, I’ve never been much of a smoker myself, but I do know lots of them and I have seen their attempts at quitting smoking fail more times than I can recall. In fact, if I had a dollar for every time I’ve witnessed a failed attempt to quit smoking, I’d probably be writing this from the sunny climes of the French Riviera. However, the few successful attempts that I’ve witnessed all included the element of 'public commitment', which triggered group pressure or social pressure in turn. That’s right. All those smokers told everyone around them about their plans of becoming a non-smoker and thereby committing themselves into doing so publicly. “The only thing exceptional about successful people is their ability to do the work.”
  12. 12. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 13 Now, we’re not going to discuss how you can quit smoking here, but we’re going to look at the force behind these commitments and why they work so well. The force behind this technique is peer pressure. We don’t care that much about looking bad to ourselves, but when it comes to other people, we want to make a good impression, be consistent and NEVER ever fail. You don’t have to fight these feelings of public pressure, it’s just human nature. It’s an evolutionary thing. Simply try to make this human trait work to your advantage! I found out that the people from peer-pressure.com have designed a system that allows you to achieve maximum results using this peer pressure principle with the help of an iPhone app. There certainly is an app for everything these days. You can also join an online forum of people who are working on creating the same habit as you. Whether it’s going for a jog every day, eating healthy, training your public speaking or quitting smoking; there is a forum for this. Simply join an online or offline community and surround yourself with people who are struggling with the same exact issues as you are. These people will mostly be very supportive, give you all sorts of advice and provide the moral support that you need. Beware of those that are too pessimistic and try to discourage you. Obviously, the more you care about what other people think of you, the better this technique will work for you. Research has been done to back this principle up and it has proven to have a significant effect on women who wanted to lose weight. (U. Nyer & Dellande, 2009) This study shows that the public commitment principle is effective especially when the commitment is long-term. People who care more about the opinions of other people or even have genuine fear of social disapproval will benefit the most from this principle. Those who don't really care about what others think of them, will unfortunately benefit less from this principle, even though it can be a laudable trait. What is often neglected, but in my opinion is one of the most important steps in creating a new habit or quitting a negative one, is to identify and eliminate the situations in which you are most likely to fall back into your old patterns of behaviour. This hasn’t got much to do with publicly committing yourself but is simply of major importance
  13. 13. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 14 for building that new habit you want. When are you most likely to light that cigarette again? What are the moments when you just can’t resist that big good ol’ burger? Think about these situations and try to avoid them as much as possible. If you want to reduce your alcohol consumption, don’t enter a bar! If you drive past a fast-food joint that you can’t resist on your way back home, just take a detour! If some of your colleagues are going for a smoke every hour, don’t go with them. Socialize with other colleagues instead, or just continue working and don’t allow yourself to get into a situation in which you know you will succumb into temptation. To sum up: Step 1: Make a public commitment about your new habit Step 2: Allow yourself to experience the social pressure Step 3: Join a community of people that are in the same spot as you, online or offline Step 4: Identify and eliminate situations in which you are most likely to fall back into your old habits. Are you ready to become the master of your own fate? Click here for the Ultimate Productivity Mastership Course!
  14. 14. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 15 Technique Nr. 5: Reward and Punishment Feedback is very important in life. Because the human self- reflection capacity is generally very limited, we need feedback from others all the time, concerning all aspects of our lives. We need our boss or peers to tell us which traits we need to change in our professional life. We need our significant other to tell us that we are either over-caring, or not caring enough. If you’ve ever played a team sport, you have probably gotten lots of feedback from your team members as well, which is good. Feedback helps us see things that we could have never discovered by ourselves. But the thing is this; if you are setting your own goals and no one else is there to provide you with some useful feedback, how do we make sure that we don’t fall into the traps that our limited self-reflection causes? This can be done by developing a system in which you get the most objective and direct feedback out there. You get this feedback from seeing whether you’ve achieved the goals that you’ve set for yourself. Let me illustrate this technique with an example. Let’s say you want to go for a jog three times a week, for at least 30 minutes per run. You can either write this down, or enter it into your digital system or whatever system you use to ensure you stay on track. For instance, I always put a check-mark behind my goals or activities when I’ve fulfilled them and a cross if I didn’t. By doing this, I can easily add up all the check-marks and tell whether I’m "It matters not how strait the gate, How charged with punishments the scroll. I am the master of my fate: I am the captain of my soul." -W.E. Henley
  15. 15. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 16 on track at the end of the week. Pillars of this Self-Discipline Technique: Research that has been done in the field of operant conditioning shows us there are a couple of important elements when it comes to learning a new behaviour: Step 1: We need positive reinforcement (i.e. rewards) for positive behaviours and bad behaviours must be punished. Step 2: The sooner the feedback follows the activity, the more effective it is. Make the reward immediate! So for your daily or weekly goals, make sure there is a reward or punishment coupled to them. The reward doesn’t have to be that exuberant and the punishment doesn’t have to be too severe. Just make sure that they are appropriate and don’t go against the goals you’re trying to reach. For instance, if you’ve managed to stay clear from alcohol for a week, obviously, don’t reward yourself with a beer. The same goes for dieting. Make sure the reward or punishment is not directly food related because this might throw your diet off balance. Buy yourself a new pair of jeans instead of a chocolate fudge brownie. In short: Step 3: Make sure the reward (or punishment) is appropriate Let’s stick to the example of jogging three times a week. You’ve set your weekly goals on Sunday evening. (This is what I usually do) Now if you’ve managed to go for a jog on Monday morning right away, you’re off to a good start. As soon as you enter your room after the jog, make sure you put a check-mark behind your daily goal or weekly goal. This depends on how you’ve organized your goal setting system of course. Having this check-mark on the paper is a reinforcing activity in and of itself. It is very rewarding and stimulating and some people don’t even need a reward besides their own check-mark. An example of a reward can be that you allow yourself to watch your favourite show for an hour with some nice food and a can of Coke. Other examples include: taking a nice hot bath, buying a new book you like, going out for dinner with your spouse or doing exactly what you want to do for the rest of the day. Remember, don’t exaggerate!
  16. 16. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 17 If you decide that it is more useful in your scenario to punish yourself, make sure you’re not too hard on yourself. This might evoke negative feelings towards your goal, which can make you give up your goal altogether. As for me, rewards work better than punishments but it all depends upon the situation. To sum up: The next time you achieve your goal (or sub-goal), have a check-mark behind the goal, reward or punish yourself immediately and appropriately. If you had to remember only one thing from this article, remember the check-marks behind the goals that you wrote down. It’s a really powerful stuff. I'm excited to hear what you think! Join the conversation by clicking here!
  17. 17. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 18 Technique Nr. 6: Your Future Self I once had a dream, about a man. This man was no ordinary man; he was a highly successful man. I remembered everything about him. He had a green shirt, he looked like he was in an amazing physical shape and was well-groomed. I still remember the food and drinks that were in his fridge, what his house by the lakeside looked like and his driveway, everything. This man invited me to walk down the street with him, which I did. He started telling me all kinds of things that he had learned throughout his life. They were insights that had changed him forever and important life experiences. It was so vivid. Then, all of a sudden, I woke up. I didn’t want to wake up though. I wanted to stay in this dream forever, learn from this amazing man and be part of his compelling ‘bigger than life’ lifestyle. I’ve never felt like this before. It was too good. I had to wake up, as it always happens when something is too good to be true. Whether it’s in a dream or in real life, you will eventually wake up. I was wondering all day long who this man was and why I had gotten this sort of 'vision'. Why was he telling me all these things? What was my unconscious trying to get me to understand? I finally got it at the end of the day: This man is the future me, just waiting for me to become him. It’s been a while since I’ve had this vivid, almost lucid, dream. My levels of motivation and inspiration haven’t been the same ever since. It feels like it’s completely clear for me what to do: I want to become this man. I want to become this caring, loving, compassionate, self- employed, well-endowed, well-groomed, strong, compelling man. With a green shirt, mind you! There are NLP (Neuro-Linguistic Programming) techniques out there that attempt to do exactly the same thing as this dream has done for me. Some of them use (self-) hypnosis and others focus more on visualization. I highly recommend
  18. 18. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 19 that you give it a try and see if you can make visualization for yourself that is as epic as mine was for me. Perhaps, you’ve already experienced something like this before. In case you’re new to NLP, this product might be the best way to start and learn about NLP. There is one exercise that I clearly remember. It was an exercise from Christopher Howard’s NLP tapes, awesome stuff which I highly recommend. I’ll describe the exercise as I remember it below and add my own advice based on my own experiences. Step 1: Make sure you are not interrupted during this exercise. Turn off everything that can make an unexpected sound and in case you are living with other people, tell them not to disturb you. Step 2: First, lie down and relax. If you have any troubling thoughts that are clouding your mind, write them down first, so you can forget about them during this exercise. Step 3: Just lay still for a couple of minutes. Try not to move at all. Step 4: Imagine you’re on a beach. You can hear the sound of the waves washing ashore. You can play this video during the exercise. Step 5: Start writing numbers in the sand and let them get washed away by the waves. You can start with the number 300, then 299, so on and so forth. Obviously, you don’t have to go all the way to 0, just count down until number 250. Step 6: Then all of a sudden, you will find yourself at the top of a staircase in a lighthouse. As you walk down this staircase, allow yourself to relax more and more with every step you take. Drift off. Step 7: At the bottom of the staircase, there is a door that leads towards a bedroom with a really nice and comfortable bed with white sheets. Lay down on this bed. Go to sleep. Step 8: You are now in a dream, inside a daydream. (Inception!) In this dream, imagine what you want your future self to look like. Try to see everything, every tiny detail of your future life. What do you look like? What kind of clothes are you wearing? What does the house look
  19. 19. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 20 like that you’re living in? This is your chance to design the life you want! It’s like you are playing the computer game ‘The Sims’, but infinitely better. Visualize yourself. Visualize the people around you; your wife, kids and friends. Step 9: Make your future self talk to you. Your future self is asking you: "At the end of your life, do you want to be defined by the things that you could have been? Do you want to become me? You know what it takes!" Try this exercise for yourself! Turn on some meditation/ relaxation/ lounge music on a low volume. Make sure it is instrumental music, listening and trying to understand lyrics is a cognitive activity that you will want to avoid during this exercise. In case you have a hard time visualizing your ideal future, try visiting a person that is a big inspiration to you. Or in case this person is famous, watch an interview of this person or other video material. Read biographies. See what their lives are like! Most people already have an idea about what they want their ideal future to look like. They (day) dream about it all the time. But there’s a big difference between dreaming and visualizing! When you are fully conscious and awake, make your own Personal Mission Statement. Why do you want to become the future self you have visualized? What is your biggest motivation for becoming him or her? Use words that express the true underlying value of that which you want to achieve, and the person you will become! Are you ready to become the captain of your own soul? Click here for the Ultimate Productivity Mastership Course! “Your life will be what you create it as and no one will stand in judgment of it, now or ever” -Rhonda Byrne
  20. 20. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 21 Technique Nr. 7: Visual Reminders Do you remember the last time you were extremely motivated to take action? You felt like you could take on the whole world out of a sudden and nothing could stop you. Whether it was for your work, personal studies, your body or whatever, what was the last time? Do you remember what triggered this peak in your motivation level? In my life, motivational peaks like these happen on a regular basis. They were mostly triggered by movies, documentaries, books and more often than not: Music! Songs can be so extremely uplifting and inspiring, it's amazing. Yet, if you were to hear the same words without the music, they wouldn't mean as much to you. Interesting self-help books are a common source of short-term motivation as well. They can fuel your motivation level immensely...for about a week. After this week, you might lose your motivation again and are back at where you started, except for the fact that you have actually got some work done. When motivation disappears, the need for self-discipline appears again. You will then need to tap into your self-discipline skills to take action, because there isn't any higher inspirational source in your life guiding your every action. That's why those who are intrinsically motivated or inspired to write a book for example will hardly need any self-discipline. They will get up in the morning and immediately get started with their work. "For the existentialist it is clear, that to live, is to live passionately" -Søren Kierkegaard
  21. 21. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 22 The question is how we can really trigger this mindset in ourselves. How can we stay motivated for a longer period of time? Well, have you ever wondered why the walls in the CEO’s office are covered with great quotes? This is because it reminds you of the things that are really important in life, your vision and your values. The following quote for instance: Now, this is an example of a quote that really gets people going. It assures you that you can and will make a difference if you completely commit yourself to a certain task with people around you. I once saw a poster of Forrest Gump on the wall of a manager. This means that this manager probably likes the idea of completely committing yourself to goals that might seem out of reach at first, but by pushing through with an almost autistic persistence against all odds, one is destined to reach the desired destination. Or he simply liked the movie of course... The self-discipline technique that you can take home from these examples is that you need to visually remind yourself of your vision, goals and values, every day. Make a mind map of the people or quotes etc. that motivates you the most in your life. Perhaps, there is this one person in your life who you really admire and who is a huge inspiration to you. If you were to wake up in the morning and stare right in the face of this person (a picture of your nightstand), would you still hit the snooze button and stay in bed for another 10 minutes? Or would you jump out of bed, take a cold shower and start working on your most important tasks right away? "Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has." -Margaret Meade
  22. 22. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 23 The tiny changes in your environment can have a tremendous effect on the choices you make during the course of the day. That is exactly what it is all about! As they teach alcoholics during AA meetings: it is not about not drinking ever again, it is simply about not drinking today. Tell yourself in the morning: “I'm not going to drink today”. I mean, that is an achievable goal right? It is attainable. While not having a drink for the rest of your life sounds almost impossible, this goal is doable for most alcoholics. These visual reminders will keep you focused today and you will excel in whatever you do today. You will feel so motivated that you will work for 12 hours straight and look at your watch laughing, knowing that you could easily continue for another 2 hours. This strategy helps you visualize your goals every time you take a look at that picture, or listen to that song. You will eventually find that it becomes even more powerful, because your brain associates this input with the values that you hold highest in your life and triggers immediate action. This tactic can be used for all sorts of goals. Whether it is a physical goal, a financial goal or simply work that you need to get done, you can get it to work for you. So make sure this visual reminder is out there. Don't just carry around a small picture of your mentor in your wallet. Make it available, or better yet, make it inescapable! Make sure it's there when you wake up in the morning and make sure it is there, perfectly available during your work. You can also choose to make a sort of motivational poster for yourself, on which you combine all your sources of inspiration. See what works best for you. As soon as you find that the visual reminder has lost its power, change it to a new one. "Imagination is everything, it is the preview of life’s coming attractions" -Einstein
  23. 23. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 24 To sum up: Step 1: Install at least 1 visual reminder in your home, preferably in your bedroom Step 2: Make sure that this is something that you feel extremely passionate about every time you look at this picture. Change it if this isn't the case. The relationship between the material and your goals must be abundantly clear. Step 3: Do it now or you are not going to do it otherwise. Just print out that picture or the lyrics you love and the quote that always keeps you going! Will you be defined by things you could have been? Get Productive with this course NOW!
  24. 24. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 25 Technique Nr. 8: Find your Weaknesses We have already started addressing this issue in technique Nr. 4. I ended by saying; "Identify and eliminate situations in which you are most likely to fall back into your old habits". During the course of this strategy we are going to look at the best ways of doing this. Let’s start by defining what a weakness is. I’d like to call a weakness a moment when you want to do something, or want to abstain yourself from doing something and you give in to your urges and act in a way that contrary to what you wanted. So an example of a weakness can be to eat fast-food, while your goal was to not eat fast-food for two months. This is an example of giving in to your temptations by doing something. An example of giving in to your temptations by not doing something is watching TV instead of going to the gym. So according to this definition, there are two kinds of weaknesses: Weakness Type 1: Giving in to your temptations by doing something Weakness type 2: Giving in to your temptations by neglecting to do something Depending upon the goal or challenge you have set for yourself (or maybe your doctor has set for you), you have to find out which of these two types of weaknesses is applicable in your situation. "Our primary problem isn’t that we’re weak; it’s that we’re blind" -www.changeanything.com
  25. 25. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 26 Examples of Weakness Type 1: -eating fast food -smoking -drinking -doing drugs Examples of Weakness Type 2: -not finishing your work of time -not going to the gym -not being attentive to the persons around you -not visiting your parents-in-law (Thank god mine are awesome) Dealing with these Weakness Types By not doing something seems easier than doing something in the beginning. Doing something implies action; not doing something implies sitting down on your butt, right? Wrong! As soon as it has come to the point of an addiction, or a habit, it is really hard to get rid of this. The problem isn’t only that we are weak and blind, but that we are now controlled by forces that we can’t even see! Our mind is playing dirty, dirty tricks on us to get its fix. From my own experience, I can confidently say that it is harder to get rid of an existing habit, than to create a new one. Think about examples from your own life. Now define your biggest weakness. (One that you would like to get rid of) After finding our weakness type and defining our weakness, we have to look for the moments where we’re most likely to give in to our weakness. During these moments, you are at your weakest. In your head, you’re probably telling yourself that it’s alright to have that smoke this time. Because tomorrow, you are really going to start this…right…? No. Moments like these are happening every day in your life, even though you might not be aware of it. In fact, most of these temptations are unconscious. Most of our behaviour is unconscious (scientists estimate 95%), and so are our temptations. What is really important is to become aware of these urges. When do they strike? Try making a little note every time you discover one of these temptations. Is it in the morning? When you are under stress? Is it only when you are alone? Discover the patterns.
  26. 26. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 27 So by now we know what weakness type we are dealing with. We have defined the weakness and we know when to give in to our weakness and are most likely to occur. Let’s find out what the last step is. Be prepared when the temptations strike! These temptations are like Steven King’s ‘Langoliers’, slowly, but most definitely consuming the whole world. Make sure you keep moving forward, and don’t become a part of, or long for, the past. The Langoliers love consuming the past. So what is the exact thing that you will do when they come? For smokers (or weakness type 1’s), this might involve grabbing something else they can fidget with and hold in their hands, or even put in their mouth. For example, a smoker can grab a toothpick every time he feels the Langoliers coming. He then puts it in his mouth, takes it out of his mouth and puts it in an ashtray. For a type 2 weakness, you can prepare yourself by thinking of an automatic response as soon as you hear the gnawing sound of the Langoliers. By automatic response to my I’m-so-not-going-for-a-run- today weakness is to instantly, as fast as I can, put on my running outfit. Then, I know for sure that I will go for a run. Whether it is at that exact moment or 30 minutes later, it is bound to happen. To sum up: Step 1: Find your weakness type Step 2: Define your weakness Step 3: Identify the moments when the urges are most likely to occur Step 4: Prepare for these moments by having an automatic response to them What's your biggest weakness? Join the conversation by clicking here!
  27. 27. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 28 Technique Nr. 9: Patience and Persistence Wake up! If you have a 40k credit card debt, you will not be able to repay it all in a matter of weeks or months. If you are 20 pounds overweight, you will not be as slim as that woman on the cover of Vogue magazine within a year. Tell-sell programs, magazines and other media present us with the idea that there is a quick-fix to our every problem. Get-Rich-Quick schemes or Lose-Weight-Quick schemes are weapons of the modern marketer’s propaganda. This all reminds us once again that: We need to open our ears to that what we hate to hear: people who are successful in any area are not there merely because of their talent but because of their uncommon dedication to their goals. A dedication so profound, that it will make the average-TV-watching Joe want to throw up. There are still people who like to think that these performers are there at the top, because they were born with a special talent. Well, that’s an easy thing to say. With one sentence, it completely wipes away all the thousands of hours a person may have invested to get there. I get it; it is comfortable to think of it this way. It is yet another form of cognitive dissonance reduction, a way of letting everything make sense in one's own head, so one doesn’t have to worry about it. "There are no shortcuts to any place worth going." -Beverly Sills
  28. 28. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 29 Long-term Goals However, the stone cold truth makes way more sense. To lose weight, you have to commit yourself to a diet that is based upon your long- term goals and short-term persistence. As said before, you only have to be a vegetarian today, if you want to be one for the rest of your life. Just make it through the day, worry about the next day tomorrow. Don’t expect to see results after 6 days but just be proud that you’re six days in already and know that the results will come. Weight loss serves as a perfect example for this. Here’s a question for people on a diet: Do you want to lose weight temporarily, or is there a certain ideal weight for you that you’d like to have for long-term? In case you want to lose weight temporarily, sure, go on a diet. If you want to achieve your target weight and hold it for the rest of your life, you will have to change your patterns, habits and rituals. Doing so requires patience and persistence but aside from the fact that you will achieve the lasting results you want, it will strengthen your personality as well. Disciplining yourself is counter natural, for we are pleasure-seeking creatures. And time and time again: However, once you realize the amount of pleasure that your hard- earned achievements will bring you, the long-term wins even the pleasure-contest from the short-term. Patience For me, patience doesn’t come natural, at all. I’ve always been the person that instantly goes to the back of the book to look up the answers. Cheatplanet.com was probably the website I visited most as a kid. I just didn’t have any patience. Now, I find it hard to tell anyone how to get more patient. For me, it just came with time. The older I got, the more patient I became. "Our best intentions can be hurt by the human need for instant gratification or relief from boredom" -Susan van Kirk
  29. 29. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 30 Besides looking up cheats on the internet for the games I was playing, I have always loved statistics. As soon as I had the chance to look up statistics of my performance in game, I would. Having played MMORPG’s (Massive Multiplayer Online Role Playing Games) and FPS’s (First Person Shooters), I was obsessed with terms like kill/death ratio’s, hit%, experience points, the whole horror show. Perhaps, this was one of the reasons for being very impatient as a kid. I was so used to instantly look up walk-through's or cheats on the internet to do better at the games I was playing. Yet in real life, there are no answers at the back of the book. My parents or teachers couldn’t give me the answers that I was looking for either…what was I to do? So I grabbed my controller and was back online. Now, what has all of this got to do with being patient, or what is the take-away that we can extract from this story? The take-away is as follows: Create ‘cheats’ and ‘stats’ in your life! Cheats and Stats A cheat can be anything you’ve heard or read about, tried out in your own life with success multiple times and would like to keep on doing. For me, a ‘cheat’ is to not argue with people any longer. Why? This is because it almost never makes any sense. Think about it. One person is completely convinced of his point of view, another person is completely convinced of another point of view. They both try to impose their point of view upon each other while the tension rises and the discussion becomes more and more absurd because neither will achieve their goal. (Note that there are exceptions here) I read about this tactic at first, tried it out in my own life and found that it works great. It was because I have to stay conscious about not getting involved into an argument, I wrote it down as a ‘cheat’. (Some people call it a 'life hack') The same thing goes for statistics. Just create your own statistics by tracking your progress. Whatever goals you are working on, write down the steps you need to take to get there, divide those into smaller steps and make a note whenever you have achieved or completed one of these steps. Make the steps so small that you can make a note of your achievement every day. It will be extremely motivating.
  30. 30. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 31 Are you ready to be the master of your own fate? Click here for the Ultimate Productivity Mastership Course! "Nothing better fuels high quality work and productivity, or makes us feel more satisfied than deeply immersing ourselves in a task. But really focusing requires resisting the instant gratification of other distraction, and that takes effort." –Tony Schwartz
  31. 31. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 32 Technique Nr. 10: Find Friendly Competition Have you ever noticed how much easier it is to stick to your goals if you have a partner with similar goals? Whether it comes to going to the gym, losing weight or maybe you remember doing homework with a friend, it is easier when you’re in it together. Why is it easier to stick to your goals with a buddy? You will be more likely to stick to your goals if they are shared with another person, because you have to answer to them as well as to yourself. By reason of the commitment you made, you can’t just say “I don’t feel like doing this today”, because the other person is there waiting for you, and you probably don't want to stand him up. Furthermore, you don’t want to be seen as a weak person, especially if your buddy does have enough willpower or self-discipline to do whatever you agreed on doing. A buddy of mine and I had a routine where we would go for runs on every Tuesday afternoon. We did this for almost a year, with maybe a couple of weeks of vacation in between. To not break the routine, we promised each other that we would still go for a run (separately) on Tuesday afternoon while we were both on vacation. This routine is one of the most effective shared routines that I’ve had in my life because: -Excuses were not allowed -We didn’t break the routine (not even for vacation) "Death isn’t sad: The sad thing is most people don’t live at all" -From the movie 'Peaceful Warrior'
  32. 32. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 33 -We rewarded ourselves afterwards with a home-made milkshake -We pushed each other to continue -The time and place were always the same Competitive Creatures Do you see all the elements that are involved? It is the element of rewarding ourselves after a good run. No excuses or exceptions. No ambiguity about the time or place, so neither one of us could make a mistake and not show up. Perhaps, the most important thing about creating friendly competition is that you somehow want to be better than the other person. There is a competitive element to it, if not consciously then subconsciously. We are competitive creatures, so use this to your advantage and create a routine with a person who is at your level of performance, or ideally a little bit better. You will improve or learn the most if your friendly competitor is a little bit better. He or she will challenge you to come up with new ways to win, be faster or stronger. As a result of this, your level of performance will not stagnate, but you will keep on growing. It is of course important to set your own goals and not be dependent upon the goals of your friendly competition. The other person might just be less ambitious than you are, maybe overly ambitious, or maybe he or she simply learns faster. It might well be that this person has a different metabolism, which causes the physical results you both have to differ, even though you’re doing the same thing. So keep in mind that you are using your competitive nature to get the best out of yourself, not to actually be better than the other person. Therefore, it might be a very good idea to set personal goals before using this self-discipline technique to challenge yourself. "Depression comes from inaction. People often ask me: 'I'm depressed, what should I do?' I tell them: Well anything!" -Wayne Dyer
  33. 33. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 34 It goes without saying that even though you have this competition going, you will always be there to support one another. It is not about reaching the finish line first, it’s about making sure that you both reach the finish line. If you have run faster than you ever have and improved your personal record by 5 minutes, and your buddy wasn’t able to reach the finish line at all, you have failed. I have personally found bigger groups (2+) to not work as well as just having one training buddy. In a bigger group, it is much easier to say; “Hey guys, I’m sitting this one out, have fun today”. However, you can’t do stuff like that in a one on one situation. Compete with Yourself What you can try however is by competing against yourself. I remember a game on the Nintendo 64 that I used to play as a kid, Diddy Kong Racing. Aside from the fact that this game is simply the most epic racing game ever made, it allowed you to race against your past-self, your ghost. If you have ever been playing games like these, you would probably have come across similar functions. The take- away here is that you can do the same thing in real life. Keep track of your previous performances and try to outdo your past-self. Coaching Friendship The friendly competition that my buddy (Joris) and I started out with has evolved into a sort of coaching friendship. We always call each other to ask how the other is doing with his ‘homework’. To us, homework means studies, sports, movies, books, courses and everything else that makes you grow as a person. In case one of us isn’t able to talk for 30 minutes straight about all of the new stuff we have experienced or been watching and reading about, the other one knows that something is wrong. During this conversation, it literally rains new recommendations of books to read, movies to watch, new sports to try out, subjects to get into, everything. This is extremely motivating and informative for the both of us. If you have the chance to create a coaching friendship like this one with a friend, or maybe even your significant other, do it. It is one of the most valuable and fun relationships you’ll ever have in your life.
  34. 34. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 35 Do you also have a friendly competitor? Join the conversation by clicking here! “There is a profound difference between pleasure and satisfaction. Pleasure is cheap. A cheeseburger and a couple of martinis will do the trick. But pleasure doesn’t last very long. Satisfaction requires a more significant investment of effort – often to the point of discomfort. The payoff, however, is deeper and more enduring." -Tony Schwartz
  35. 35. Do it Your Self-Discipline! Copyright © http://www.builddiscipline.com 2013 All Rights Reserved. Page 36 Thanks "Thanks for finishing my eBook! It's all up to you now to go out and apply the techniques in your daily life. If there's anything I can help you with, I'd gladly help you out via Skype or email. Oh, by the way, you have probably noticed the 'Ultimate Productivity Mastership' course that I've mentioned a couple of times in this eBook. If you're ready to take your self-actualization to the next level, you should definitely take this course. It's well worth the $47.95 and there's a 100% Money Back Guarantee! I hope to hear from you soon. All the best! Cheers, Seph"

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