What is self-discipline and how to strengthen it

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

A new perspective on self-discipline that will help you achieve goals and break free from bad habits.

Self-discipline seems to help us suppress impulses. For example, do not overeat, do not go to social networks every five minutes, do not be distracted from work. Self-discipline is easiest to think of as a resource. The more we spend it, the less it remains and the more we get tired.

Until recently, this vision was generally accepted. Roy Baumeister's work on willpower depletion was considered proof of this theory. However, the results of his research have not been replicated by other psychologists. Blogger Scott Young shared his own take on this phenomenon.

Interaction of habits and attention

Habits encourage us to take action. For example, change your posture, distract yourself, solve a problem. Attention requires the opposite of us - to focus on the task at hand.

Self-discipline comes into play when habit demands to do something, and attention demands not to give in.

Imagine hearing a lot of crying children, each of whom asks for something. You can only pay attention to one child at a time. You can indulge him, discourage him or calm him down. Or not react at all. It's the same with impulses.

When you ignore the impulse, it does not completely disappear, but gradually diminishes. Impulses, like any thoughts and sensations, are impermanent. Not receiving attention from you, they subside.

But if the impulse is stronger than concentration, you will succumb to temptation. This does not waste any resources. It's just that one of the processes that compete to control your body is taking over.

Which reduces self-discipline

Why are we not able to hold back indefinitely? Scott Young identifies two main reasons.

1. Signals from the environment

The impulses are constantly reinforced by the sensations of the body. For example, when you're a little hungry, it's easy to ignore. When you are very hungry, it is impossible to think about anything other than food. It is the same with the discomfort from prolonged immobility. Sitting in place for 20 minutes is not as difficult as two hours.

How long you last depends on the strength of the habit and external cues. Different signals affect habits at different intensities.

2. Our perception of time

When we feel uncomfortable, there is a desire to get rid of it. Especially if we know that it will last for a long time. This habit is strengthened when we look at the clock or try to determine from our inner feelings how much is left. The longer, the stronger the impulse to change something.

What is the use of this approach

By taking self-discipline not as a resource, but as a way to control attention, you will learn the following.

• Live in the present … We perceive unpleasant conditions as excruciating if we think they will last for a very long time. For example, a boring task seems unbearable. Try working in a room without a clock. You will not be constantly looking at the time, and the habit of distraction will weaken. Replace the clock with a timer. He will let you know when the time allotted for one task has run out. Only after the call, switch to something else.
• Ignore impulses … Habits are reinforced in action. That is, in those cases when we interact with impulses in any way: we suppress them, succumb to them, or are simply ashamed of them. Practice ignoring your impulses.
• Develop attention … We often experience internal conflict over the fact that we are not doing what we should. For example, we procrastinate when we need to work. Through self-discipline, you will develop attention and reinforce good habits. And this conflict will gradually subside.

How to develop self-discipline in practice

If your self-discipline is really bad, start with simple habits. Try to somehow control your impulses. At this stage, you need to make a minimum of effort.

Over time, dependence on fleeting impulses will decrease. A long-term discipline system can now be introduced. For example, GTD, a productivity chart, or a system of daily and weekly goals. It will help to cope with the desire to be distracted when the unpleasant business has dragged on. It will be easier to work with a clear system with predetermined deadlines.

At the next levels, you will outgrow these systems. The desire for distraction will be reduced to a minimum. You will be able to do almost continuously any activity as if it gives you pleasure.

This does not mean that you need to work continuously, there are other things in life. But with self-discipline, you will get rid of the urge to quit your job and take a break when you don't like the task.