Expand Discipline - elephant + habit tracker

slides/discipline.md

@@ -34,27 +34,61 @@ If the rider is indecisive or tired,<br />the elephant will do as it likes.
 If the elephant gets scared,<br />it will not obey the rider.
 <!-- .element: class="fragment" -->
 
----
+-V-
 
 ### Ego depletion
 
-- capacity, depleting, replenishing, growing
+- making decisions (big or small) is tiring
+- everyone has some operational capacity <!-- .element: class="fragment" -->
+- when the capacity is depleted, we let the emotional side take over <!-- .element: class="fragment" -->
 
----
+-V-
 
-### Emotional aversion
+#### Replenishing the capacity
 
-- lowering the barrier
+- allows us to avoid the depletion
+- needs to be done in advance<!-- .element: class="fragment" -->
+    - take breaks<!-- .element: class="fragment" -->
+    - do simple manual activities<!-- .element: class="fragment" -->
+    - improve your mood<!-- .element: class="fragment" -->
+
+-V-
+
+#### Growing the capacity
+
+- it is possible to increase our capacity
+- by building positive habits<!-- .element: class="fragment" -->
+- by lowering an emotional aversion<!-- .element: class="fragment" -->
+
+-V-
+
+#### Emotional aversion
+
+- some activities appear daunting right away:
+    - demanding lots of effort<!-- .element: class="fragment" -->
+    - ambiguous; many unknowns<!-- .element: class="fragment" -->
+    - uncomfortable or even painful<!-- .element: class="fragment" -->
+- this creates an emotional barrier<!-- .element: class="fragment" -->
+- lowering the barrier makes an activity approachable<!-- .element: class="fragment" -->
+
+-V-
+
+The **rider** must plan around the **elephant's** needs
+
+to make good progress on their journey
+
+without being thrown into a ditch.
 
 ---
 
 ### TOOL: Habit tracker
+<!-- .slide: data-background-color="#542" -->
 
 ---
 
 Define positive habits
 
-track them daily.
+and track them daily.
 
 ---
 
@@ -71,11 +105,21 @@ track them daily.
 <!-- .slide: data-background-color="#030" -->
 ### My Habits
 
-...
+1. Get up early<!-- .element: class="fragment" data-fragment-index="1" -->
+    - before 4:45 daily<!-- .element: class="fragment" -->
+    - no exceptions<!-- .element: class="fragment" -->
+2. Gym workout<!-- .element: class="fragment" data-fragment-index="2" -->
+    - at least 10 minutes daily<!-- .element: class="fragment" -->
+    - right after waking up<!-- .element: class="fragment" -->
+3. Personal Work session<!-- .element: class="fragment" data-fragment-index="3" -->
+    - at least 1 hour daily<!-- .element: class="fragment" -->
+    - right after the gym<!-- .element: class="fragment" -->
+
 
 ---
 
 ### TOOL: ToDo Today
+<!-- .slide: data-background-color="#542" -->
 
 ---