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

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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