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talk-end-of-procrastination/slides/discipline.md

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<!-- .slide: data-background="slides/discipline.jpg" data-background-size="contain" data-background-opacity="0.6" -->
## Discipline <!-- .element: class="text-over-image" -->
<!-- .slide: data-background-color="#033" -->
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<!-- .slide: data-background="slides/discipline.jpg" data-background-size="contain" data-background-opacity="0.3" -->
<!-- .slide: data-background-color="#033" -->
When your rationality wants one thing
but your emotions do something else.
---
<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.4" -->
### Elephant Rider
<div>
- metaphor describing our internal interactions
- elephant = emotional side
- rider = rational side
</div>
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<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.2" -->
The **rider** is tiny but intelligent,<br />holding the reigns and choosing the right path.
The **elephant** is huge but simple,<br />with a mind of its own.
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<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.1" -->
Most of the time, the elephant let's the rider lead the way.
But at 6 tons it won't be bossed around! <!-- .element: class="fragment" -->
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<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.1" -->
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.
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### Ego depletion
- making decisions (big or small) is tiring
- we have limited operational capacity
- once depleted, the emotional side takes over
- can be replenished when done in advance:
- take breaks,
- do simple manual activities,
- improve your mood
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### Emotional aversion
- some activities appear daunting right away:
- demanding lots of effort
- ambiguous; many unknowns
- uncomfortable
- builds an emotional barrier,<br/>causing an emotional aversion
- lowering the barrier makes an activity approachable
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#### Growing the capacity
It is possible to increase our operational capacity
- by building positive habits
- by lowering the emotional aversion
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<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.1" -->
The **rider** must plan around the **elephant's** needs
to make good progress on their journey
without the rider being thrown off into a ditch.
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<!-- .slide: data-background-color="#030" -->
### My thoughts
- useful mental model
- explains why my rationality doesn't always win<br>
- enables to account for it and work with it
---
<!-- .slide: data-background-color="#542" data-background="slides/habit_tracker.jpg" data-background-size="contain" data-background-opacity="0.5" -->
### TOOL: Habit tracker <!-- .element: class="text-over-image" -->
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<!-- .slide: data-background-color="#542" data-background="slides/habit_tracker.jpg" data-background-size="contain" data-background-opacity="0.1" -->
Define positive habits
and track them daily.
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#### Why?
<!-- .slide: data-background-color="#542" -->
- helps keeping our elephant in line:<!-- .element: class="fragment" -->
- easier on our operational capacity: less need for making decisions; it is already decided
- less forgetting or avoiding the activity
- practice makes perfect, repetition brings efficiency<!-- .element: class="fragment" -->
- incremental changes take time, habits help us make the time<!-- .element: class="fragment" -->
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<!-- .slide: data-background-color="#542" -->
#### How?
| 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 |
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<!-- .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" -->
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<!-- .slide: data-background-color="#030" -->
### My Tracking:
### Gym sessions
- A4 sheet per week, daily tracking<!-- .element: class="fragment" -->
- table of exercises + time and effort<!-- .element: class="fragment" -->
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<!-- .slide: data-background-color="#030" -->
#### Book of workouts
<img src="slides/habit_tracker_book.jpg" alt="Book" class="r-stretch">
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<!-- .slide: data-background-color="#030" -->
#### One page per week
<img src="slides/habit_tracker_page.jpg" alt="Book" class="r-stretch">
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<!-- .slide: data-background-color="#030" data-background-image="slides/habit_tracker_100.jpg" -->
#### 100 weeks in a row<br/>(1.92 years) <!-- .element: class="text-over-image" -->
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<!-- .slide: data-background-color="#030" -->
### My Observations
- helped me to build a and keep a habit
- kept me accountable for spending my time
- lowering barriers for entry is key
- predefined plan = less decision making
- having a few sheets in stock = less disruptions
---
<!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.4" -->
### TOOL: ToDo Today <!-- .element: class="text-over-image" -->
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#### What is it?
<!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- list of prioritized, time-boxed tasks
- prepared the previous day
- important task first
- something you *want* or *need* to complete
- provides consistent daily progress
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#### Why does it work?
<!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- avoids decision paralysis
- trimmed down daily list is manageable
- big tasks split into small ones
- the elephant doesn't get scared
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<!-- .slide: data-background-color="#030" -->
#### My ToDo tracker
Collection of markdown text files<br/>that are easy to edit (Joplin).
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<!-- .slide: data-background-color="#030" data-transition="slide-in fade-out" -->
#### My ToDo tracker (1)
```markdown
# 2025-04-16
- 🚧 🚧 WIP 🚧 🚧
- pending task A
- pending task B
# TOMORROW
- some task C
# LATER
- other task D
```
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<!-- .slide: data-background-color="#030" data-transition="fade" -->
#### My ToDo tracker (1)
```markdown
# 2025-04-16
- done task A
- 🚧 🚧 WIP 🚧 🚧
- pending task B
# TOMORROW
- some task C
# LATER
- other task D
```
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<!-- .slide: data-background-color="#030" data-transition="fade" -->
#### My ToDo tracker (1)
```markdown
# 2025-04-16
- done task A
- done task B
- 🚧 🚧 WIP 🚧 🚧
# TOMORROW
- some task C
# LATER
- other task D
```
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<!-- .slide: data-background-color="#030" data-transition="fade" -->
#### My ToDo tracker (2)
```markdown
# 2025-04-16
- done task A
- 🚧 🚧 WIP 🚧 🚧
- pending task B
# TOMORROW
- some task C
# LATER
- other task D
```
During the day:
🚧 🚧 WIP 🚧 🚧 line moves,<br/>
showing what is done<br/>
and what comes next.
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<!-- .slide: data-background-color="#030" data-transition="slide-out fade-in" -->
#### My ToDo tracker (3)
```markdown
# 2025-04-17
- 🚧 🚧 WIP 🚧 🚧
- some task C
- other task D
# TOMORROW
# LATER
- yet another task E
```
At the end of the day:
1. TODAY entries move to an archive
2. TOMORROW transforms into TODAY
3. Job well done!
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<!-- .slide: data-background-color="#030" data-transition="slide-out fade-in" -->
#### My ToDo tracker feedback
- helps to focus, less jumping around
- "you are working on THIS" reminder
- proper prioritization in a wider context
- new tasks don't cut in line
- helps with making & tracking progress
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