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I'm able to begin a task and complete it regardless of boredom or distractions. On a scale from 1 to 10, how much do you agree with that statement? | |
Take a moment to pause and to really think about your answer to that. Now, if you rated yourself a 10 out of 10, then you probably don't need this video. | |
But most of us could probably do with a little bit more discipline in our lives, right? Through discipline, through self-discipline, you develop like an armor for your mind. | |
You just need to have discipline, you need to lock in, and you need to do it whether you feel like you're an orc. There is something wrong with you, and that discipline is the solution. | |
Discipline is the ability to do hard stuff that you don't want to do. Once you're disciplined, you're like a sharpened sword, man, like a well-tempered blade. | |
Because discipline equals freedom. Hey friends, welcome back to the channel. equals freedom. | |
Hey friends, welcome back to the channel. If you're new here, my name is Ali. I'm a doctor turned entrepreneur and the author of Feel Good Productivity, which is a book about how to do more of what matters to you in a way that's enjoyable and meaningful and sustainable. | |
And so in this video, I wanna talk through five science-backed, evidence-based methods that you can use to become more effortlessly disciplined. | |
But then if you stick around till the end of the video, we're going to talk about why actually focusing too much on discipline might actually be the wrong move. All right, so method number one is something called mental contrasting. And it's based on a really cool study by a psychologist called Gabrielle Ertingen. And ... | |
So basically, the key idea here is that if you mentally contrast where you are now and where you want to be, that is more likely to drive energy towards your goals. And that is one of the things that's more likely to make you feel more disciplined. And one specific way of doing this is to first imagine what that future... | |
And so what Rise would do is that if I was writing in Google Docs or Scrivener or Notion, I was like, you know, the different apps I was used for writing, it would call that writing time and I'd be aiming to hit at least four hours a day. | |
And before I used Rise, I thought, hey, I've been writing all day and stuff. But like actually using Rise made me realize that, oh crap, I thought I was writing all day, but actually I was screwing around most of the time and only doing like an hour and a half of writing. But as soon as I started to track it and start ... | |
Rise also has a really good Pomodoro timer built in, so you can set 25 minute or 45 minute study sessions or work sessions or whatever the thing is you want to do. And it also gives you very handy notifications when it's time to take a break. And also when it senses that you are getting distracted, which I've got enorm... | |
And genuinely it's an app that helps me be more effortlessly disciplined. In fact, I love the app so much that I reached out to the founders of the company, the super cool people, and I've actually invested in Rise as a company because I have enormous faith behind what they're doing. | |
And it's a really cool team behind it as well. And it's just a genuinely fantastic way of tracking your time and staying more on track and more disciplined. | |
So thank you so much Rise for sponsoring this video. All right, method number two is something really powerful as well. And that's something I genuinely fantastic way of tracking your time and staying more on track and more disciplined. So thank you so much Rise for sponsoring this video. All right, method number two i... | |
Now the first group, the control group, was just asked to write an essay about an influential person in their life. But the second group was asked firstly to imagine the obstacles that would stand in the way of them succeeding in the exam, and then also to create if-then statements that might help them overcome the obs... | |
So for example, if I get distracted while doing practice tests, I will get up and do a quick walk around my room and then sit down and start again. So basically they're trying to imagine the obstacles that are going to be in their way and then figuring out what are they going to do if and when they encounter those obst... | |
And actually, psychologists have paired these two strategies that we've just talked about together called MCII, Mental contrasting with implementation intentions. | |
So technically an implementation intention is just like when you say, if X happens, I will do Y. So if for example, you wanna floss more and you can say, if I am brushing my teeth or when I'm brushing my teeth, then afterwards I will also floss. | |
So this is sometimes known as habit stacking where you are stacking multiple habits together, but technically the psychology term for it is implementation intentions. | |
And then if you pair it with mental contrasting, i.e. imagining the future, imagining the obstacles, and then running implementation intentions to figure out how you're going to get through those obstacles, that concept of MCII is a really well-validated and highly evidence-based strategy for increasing your motivation... | |
You know, back when I was in medical school, I would have my medical textbooks literally next to my desk rather than across the room because there's no excuse for me not to just pick them up if they're right next to me. | |
But if they're all the way across the room and I have to walk like five steps to get there and take them off the bookshelf and open, that's too much friction. | |
Whatever I can do to reduce the environmental friction of making something happen is gonna make it way more likely that the thing will actually happen. And that is a way to become more effortlessly disciplined by not actually needing to rely on discipline and willpower. | |
So if you want an action point, ask yourself right now, what is something that you are struggling with discipline in? And what are one or two things that you can do to design your environment in a way that makes it way easier for you to do the thing that you actually want to do? All right, strategy number four is monit... | |
And basically, the idea here is something from management literature, which is what gets measured gets managed, and what gets measured gets improved. | |
And there have been a bunch of studies that have shown this. For example, for people who are trying to lose weight, just the act of weighing yourself every day and just looking at that number means just by default, you end up losing weight, because now you're more aware of this thing that you're trying to do. | |
Similarly, if you're trying to build muscle at the gym, everyone says you should track your workouts and you should take progress pics and maybe even like measure your biceps and stuff because tracking those numbers and seeing improvements over time is a massive source of motivation and therefore helps us be more effor... | |
The first one is motivation. So seeing ourselves make progress in a thing that we care about is enormously motivating and drives something called intrinsic motivation, which is where you do the thing for the sake of doing the thing and feeling yourself improve and level up and stuff. It's just a profoundly motivating t... | |
And so when we can see the result of the actions that we're taking, we can adjust our actions accordingly. And thirdly, monitoring gives us clarity about what's working and what's not working. And so again, allows us to adjust what we're actually doing. And that means that you can focus on the stuff that's actually mov... | |
These are things that I would otherwise struggle with. But the fact that I see it right there on my iPhone home screen means that I'm just like, oh, yeah, of course, I need to do some exercise today. And then I will do it because I want to keep the streak up. And it's a reminder. And it's also monitoring and tracking a... | |
So you only need discipline to go to the gym if you don't enjoy going to the gym. You only need discipline to study for your exams if you do not enjoy the process of studying for your exams. | |
Now, at this point, a lot of people think, well, I've got to do hard stuff and we all have to do things we don't enjoy. And yes, it's true that we all have to do things that we don't enjoy at times. | |
But there is normally an enormous list of things that we can do to make whatever we're doing a little bit more enjoyable and a little bit more energizing. The first three chapters of my book are play, power, and people. So incorporating play and power and people into anything that you're doing, however boring and grim ... | |
Ask yourself, what would this look like if it were fun? How can I make studying for my exams a little bit more enjoyable? Could you have some Lord of the Rings instrumental music in the background while you're studying? Could you go to a different library or a coffee shop each day of the week so it feels like you're go... |
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