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

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## Discipline
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---
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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,<br />holding the reigns and choosing the right path.
The **elephant** is huge but simple,<br />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! <!-- .element: class="fragment" -->
-V-
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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-V-
### Ego depletion
- 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-
#### Replenishing the capacity
- 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
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---
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 |
---
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### 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
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---
#### 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
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##### Important task first
- something you *want* or *need* to complete
- consistent daily progress
---
### TOOL: Daily Heroism
[Philip Zimbardo]
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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
---
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### My Heroisms
- smalltalk
- do it before you rationalize