- Friedrich Nietzsche
Discipline. More accurately, self-discipline. Such a simple concept to do what you need to do, when you need to do it, yet it’s one of the biggest struggles we face as sales professionals, entrepreneurs, and leaders. If I’m being honest, I struggle with it every day although much less now than I did 7 years ago when I started my business.
So what’s involved in developing an attitude of self discipline? Where do you start? Hopefully I can offer a sense of direction. As part of my learning and development around this subject, I came across 20 strategies to help develop self discipline habits. And they’re really, really good.
I’m going to provide a “Cole’s Notes” summary of all 20 in this post, but I’ll provide a link to the full article at the bottom of the page. It’s worth a read.
What Self Discipline Isn't
It's not about becoming a superhuman productivity machine who never fails.
It's not beating yourself up because you didn't achieve more than you did yesterday.
It's not expecting that you'll never be tempted to sleep in, eat cupcakes or scroll through Facebook.
It's not rigid and inflexible. It doesn't mean holding yourself to an impossible standard
Challenge Your Own Excuses
In order to build self discipline, we need to master the art of avoiding a temptation that is right there in front of us, so we can hold out for something better in the future. Studies have shown that being able to delay gratification is one of the most important personal traits of successful people.
Delayed Gratification
In order to build self discipline, we need to master the art of avoiding a temptation that is right there in front of us, so we can hold out for something better in the future. Studies have shown that being able to delay gratification is one of the most important personal traits of successful people.
Make Choices in Advance
One way to reduce the amount of decisions you have to make in a day is to make these decisions in advance, so they are not a choice anymore. For example, if you make a large batch of healthy dinners for the week on a Sunday and freeze them, you've decided in advance what you'll eat each weekday night.
Removing Temptation
According to a study by the American Psychological Association, training self-control through steadfastly trying to resist temptation again and again simply doesn't work. Instead of keeping temptations around and trying to resist them (which we are terrible at), why not remove the temptations in the first place? This makes self-discipline effortless, as the decision is automatic.
What You Don't Do is Just as Important As What You Do
Take a close look at where you are spending your time and energy. What percentage is spent on things that really don't matter? The average adult spends five hours per day looking at their smartphone. It sounds crazy, but when you think about the countless times you check your notifications for a minute or two, it really adds up.
Consistent Small Habits
This strategy isn't concerned with the results themselves, it's simply about building a consistent habit. Once you do that, the results will come. (Also, it's important to pick a task that is significant enough to make a difference but small enough that you can do it every day.)
Focus is a Muscle You Can Build
You can build up your ability to focus by setting a timer and working exclusively on one thing for a set period of time. Put your phone out of sight or on airplane mode and close all other browser windows. At first, this focused burst might only be for 10 minutes. Then, you can work up to 15, 20, 30 minutes eventually, taking a short break between each section. (This is known as the Pomodoro Technique.)
Nutrition, Sleep and Exercise Are Key
If you eat nutritious food, get some form of physical exercise every day and get a good sleep, you'll find it much easier to work towards your goals. You'll have more energy, an overall positive attitude and you'll be less likely to give up when the going gets tough.
It's About the Habit, Not the Outcome
Rather than saying "I want to lose weight" say "I want to walk at least 10,000 steps per day." "Losing weight" is something nebulous and difficult to pin down. How are you going to achieve it? How will you know when you are successful? Walking 10,000 steps per day is something concrete that you can track and measure.
"It's Just What I Do"
Problogger founder Darren Rowse talks about the power of saying "It's just what I do" when he is building a new habit. “I walk 10,000 steps per day. It's just what I do. I eat 5 servings of vegetables every day. It's just what I do.”
"You Can't Improve What You Don't Measure"
You may have heard this saying before, but it's really true. Measuring progress is a powerful way to motivate yourself to improve. Clearly tracking the things that are important will help you better understand your performance and how you can improve.
Eat That Frog
Mark Twain said, "If it's your job to eat a frog, it's best to do it first thing in the morning. If it's your job to eat two frogs, it's best to eat the biggest one first." The "frog" is the big, daunting item on your to-do list you are avoiding. If you can face this task first, you'll tackle it with a clear mind when your willpower and concentration are at their strongest. If you save it for the end of the day, you'll be tired and more likely to push it onto tomorrow's to-do list.
Do Just One Pushup
Tell yourself you only need to do one small thing - once you get started you'll end up doing more. This can be used for developing self discipline in any area. You can tell yourself that you'll work on your blog for 10 minutes, or that you'll read one page of a book every day.
You Don't Need Permission From Anyone
If you're waiting for approval from others - don't. Building self discipline means that you will need to learn how to find that approval within yourself.
But You Do Need a Supportive Environment
A support system of people who believe in you can be incredibly valuable when you are improving your own self-discipline and striving toward a difficult goal.
Budget Your Energy, Not Your Time
When do you do your best and most focused work? Everyone has a different circadian rhythm. Some of us are more alert and active in the morning, while others get a burst of energy at night.
Punch the Clock
You will have good days and bad days, but what matters is that you show up and complete the habit. This is often referred to as "punching the clock."
When You Catch Yourself Cheating, Reassess
If you've committed to counting your calories, you'll eventually eat a cookie and decide not to log it. If you've decided to turn off notifications while at work, you'll eventually decide to sneak a peek at your email. If your plan was to run for 5 miles, you might find yourself giving up and walking the last mile. Does this mean you are a terrible, no-good person who will never amount to anything? Absolutely not. It just means that it's time to re-examine your habit and figure out why you are tempted to cut corners.
Trust In a Good Habit
When a behavior becomes a habit, we stop using our decision-making skills and instead function on auto-pilot. Therefore, breaking a bad habit and building a new habit not only requires us to make active decisions, it will feel wrong. Your brain will resist the change in favor of what it has been programmed to do.
Don't Expect Perfection
Last but not least, don't expect yourself to perform perfectly every time. If you hold yourself to an unachievable standard of perfection, you'll only succeed in making yourself feel inadequate. When you fail, forgive yourself, get up and move forward. Make it your motto to "Never Miss Twice." That means that if you miss one workout it's not the end of the world, but you're not going to miss two in a row.
Next Steps
Self-discipline is like a muscle. It doesn't explode overnight. It grows over time with consistent work.
Original article by Kelly Dunning: https://www.consulting.com/self-discipline