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" -->
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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="0.8" -->
### Elephant Rider
-V-
<!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.3" -->
<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.
<!-- .element: class="fragment" -->
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### 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" -->
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#### 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" -->
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#### 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" -->
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#### 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,<br/>which causes an emotional aversion<!-- .element: class="fragment" -->
- lowering the barrier makes an activity approachable<!-- .element: class="fragment" -->
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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 being thrown off into a ditch.
---
<!-- .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" -->
- habits help keeping our elephant in line:<!-- .element: class="fragment" -->
- easier on our capacity: less need for making decisions; it is already decided
- less forgetting or avoiding the activity
- practice makes perfect: more efficient use of time means more time for doing<!-- .element: class="fragment" -->
- habits can evolve and we can keep improving<!-- .element: class="fragment" -->
- incremental changes take time, habits help us make the time<!-- .element: class="fragment" -->
- tracking habits increases the retention of habits<!-- .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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### 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" data-background-image="slides/habit_tracker_book.jpg" -->
#### Gym sessions tracker <!-- .element: class="text-over-image" -->
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<!-- .slide: data-background-color="#030" data-background-image="slides/habit_tracker_page.jpg" -->
#### One page per week <!-- .element: class="text-over-image" -->
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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" -->
---
<!-- .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
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#### Why does it work?
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- 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
<!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.1" -->
<!-- .slide: data-background-color="#542" -->
- something you *want* or *need* to complete
- consistent daily progress
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<!-- .slide: data-background-color="#030" -->
#### My ToDo tracker
Collection of markdown text files<br/>that are easy to edit (Joplin).
```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" -->
#### My ToDo tracker (2)
```markdown
# 2025-04-16
- done task A
- done task B
- 🚧 🚧 WIP 🚧 🚧
# 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" -->
#### 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 is formed, becomes TODAY
3. Job well done!
---
<!-- .slide: data-background-color="#542" data-background="slides/daily_heroism.jpg" data-background-size="contain" data-background-opacity="0.5" -->
### TOOL: Daily Heroism <!-- .element: class="text-over-image" -->
[Philip Zimbardo] <!-- .element: class="reference-author" -->
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<!-- .slide: data-background-color="#542" data-background="slides/daily_heroism.jpg" data-background-size="contain" data-background-opacity="0.1" -->
Take a small step out of your comfort zone.
Daily.
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<!-- .slide: data-background-color="#542" data-background="slides/daily_heroism.jpg" data-background-size="contain" data-background-opacity="0.1" -->
#### Why?
- grows your ability to **act**, step out of the crowd
- supports fulfilling your vision and maintaining discipline
It makes the elephant jump before it realizes<br/> the hole is too deep for comfort.
<!-- .element: class="fragment" -->
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### My Heroism
Game of smalltalk
- chat up random people<!-- .element: class="fragment" -->
- do it before you rationalize a reason to back out<!-- .element: class="fragment" -->