## Discipline --- When your rationality wants one thing but your emotions do something else. --- ### Elephant Rider

- metaphor describing our internal interactions - elephant = emotional side - rider = rational side

-V- The **rider** is tiny but intelligent,
holding the reigns and choosing the right path. The **elephant** is huge but simple,
with a mind of its own. -V- Most of the time, the elephant let's the rider lead the way. But at 6 tons it won't be bossed around! -V- If the rider is indecisive or tired,
the elephant will do as it likes. If the elephant gets scared,
it will not obey the rider. -V- ### Ego depletion - making decisions (big or small) is tiring - everyone has some operational capacity - when the capacity is depleted, we let the emotional side take over -V- #### Replenishing the capacity - allows us to avoid the depletion - needs to be done in advance - take breaks - do simple manual activities - improve your mood -V- #### Growing the capacity - it is possible to increase our capacity - by building positive habits - by lowering an emotional aversion -V- #### Emotional aversion - some activities appear daunting right away: - demanding lots of effort - ambiguous; many unknowns - uncomfortable or even painful - this creates an emotional barrier - lowering the barrier makes an activity approachable -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 --- Define positive habits and track them daily. --- | Habit | Workout | Alcohol | Coding | | ------|---------|---------|------- | | Target| > 10 min| < 0,5 l |> 30 min| | 1. | 🟢 20 | 🟢 0 | 🔴 15 | | 2. | 🔴 5 | 🔴 1 | 🔴 10 | | 3. | 🔴 0 | 🟢 0,2 | 🔴 25 | | 4. | 🟢 13 | 🟢 0,2 | 🟢 35 | | 5. | 🟢 12 | 🟢 0 | 🟢 45 | --- ### My Habits 1. Get up early - before 4:45 daily - no exceptions 2. Gym workout - at least 10 minutes daily - right after waking up 3. Personal Work session - at least 1 hour daily - right after the gym --- ### TOOL: ToDo Today --- #### What? - list of prioritized, time-boxed tasks - prepared the previous day --- #### Why? - avoids decision paralysis - trimmed down daily list is manageable - big tasks split into small ones - the elephant doesn't get scared --- ##### Important task first - something you *want* or *need* to complete - consistent daily progress --- ### TOOL: Daily Heroism [Philip Zimbardo] --- Take a small step out of your comfort zone. Daily. --- #### Why? - grows your ability to **act** and step out of the crowd - aids in fulfilling your vision and maintaining discipline --- ### My Heroisms - smalltalk - do it before you rationalize