How To Develop Discipline And Your Mental Game

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How To Develop Self Discipline: 10 Things You Can Practice Today

Table of Contents

How To Develop Self Discipline?

If you’re like me, then self discipline is something that continually seems just out of reach. You’re always right at the finish line but can never seem to cross it. It can be frustrating and make you feel like garbage about yourself. Especially when you always let your emotions take control of yourself.

The good news is that it doesn’t have to be that way. It takes a lot of practice and hard work, but eventually becoming self disciplined gets easier. That means no more worries that you will never be good enough or that you won’t drop those last ten pounds.

It takes a lot of practice and hard work, but eventually becoming self disciplined gets easier

This article is going to discuss some of the strategies myself, and others have used to build that self discipline buffer. It may seem hopeless now, but by the end, you’ll feel like moving mountains. Or, at least a pebble, so get started!

1. Disregard your Strengths

I’m sure you could count on one hand (finger?) before today the number of people who have told you to forget your strengths. Typically, life coaches preach the opposite. This is an essential first step because discipline has nothing to do with what you’re good at.

Self discipline is centered on recognizing the things you’re terrible at, and working to improve on that. For example, being able to eat three slices of cake in the breakroom is a strength (stealth mode activate). Learning to say no to at least one of those slices is your weakness, and that is where discipline lies.

There’s a saying, “if it ain’t broke, don’t fix it.” In terms of self discipline, there is no fixing going on if we don’t know something is broke. The same is true if we aren’t acknowledging that something is broken.

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This step is all about owning up to what you are perceiving as your weakness. This could be something big, like not standing up for yourself enough. It could also be something on a more simple note, like not always choosing the double bacon cheeseburger for lunch.

2. Action Plan

Write it down. I can’t say this enough when talking about self discipline. How many times have you made a mental grocery list and then forgotten half of it by the time you got to the store?

Let’s take the cake-eating example again. If your goal is only to eat two slices, then write that down. This is a huge step to take and something that we will expand upon.

You see, writing down that you’re going to do something isn’t enough to build discipline. I write “fold laundry” on my to-do list most days, but I guarantee there’s a load at home on my couch still waiting for me. Self discipline requires that you take it a step further.

Write down the dirty details about when you’re going to start this plan. Write down how you’re going to pull it off realistically. Make these details as specific as you can get them before continuing. You’re less likely to procrastinate this way. Make sure to have an action plan every day.

3. Make it Easier on Yourself

I won’t lie. I love it when I have a valid reason to make things easier for myself. As a mom of three kids “easy” is my second favorite word, topped only by “bedtime.”

In all seriousness, building self discipline is a big step for anyone. It is also incredibly hard to practice. If there’s a way to make it easier and set yourself up for success, then I highly recommend doing so.

My favorite example of this is when it comes to shopping. I can justify almost any purchase if I want it bad enough, or if I’m just plain tired enough. If you’re reading this, then I suspect you know exactly what I’m talking about.

If I even suspect I’ll be tempted to overspend, I leave the cards at home. If I’m in a store carrying cash, you can bet I’ll be watching every price tag. I’ll also stick to the budget to save myself the embarrassment of not being able to pay at the register.

4. Embrace the Boredom

For me, this is probably the hardest action to follow through on. No one wakes up and says “I want to embrace my boredom and frustration today and experience feeling really uncomfortable.” (If you do, please seek support.)

Unfortunately, it’s a very crucial point on the road to becoming self disciplined. You have to feel all those gross feelings, within reason. You are essentially forcing your body to learn to respond to them appropriately.

Let’s be honest. We’ve all gotten bored and purged the refrigerator. Or, we’ve made best friends with an entire pint of Ben & Jerry’s when that special someone turned out to be a jerk.

Have these actions really helped anyone though? It becomes a vicious cycle because there’s a brief moment of feeling good while we eat. This reinforces the behavior but leaves us feeling worse than before.

5. Keep Dreaming

I’m a Pisces, and therefore a natural-born dreamer. This step comes very easy for me. It’s actually even a part of a project I’m currently working on at home.

Dreaming and thinking about the big picture is also important. It helps serve as a large lighthouse guiding our ships. We can’t know where we are (or the progress we’re making!) if we don’t know where we are headed.

We can’t know where we are if we don’t know where we are headed

I highly recommend setting up some sort of dream board. Fill it up with all the things you want to accomplish within a given period of time. Place it somewhere you will see it every day and be reminded of those goals you have for yourself.

You can even take this step back to writing your action plans. Make a new plan for each dream. Then, write down all the specifics on how you will take those steps you need to get there.

6. Role Modeling

Role modeling is a great concept, and it’s definitely one that belongs in a post about discipline. This applies if you are the one acting like the role model or if you are seeking one out. Both aspects play an important part.

Let’s talk about finding a role model first. Look for people that you view as successful, then pay attention to their habits (not in a creepy way!). Doing this is going to help you learn how to handle certain situations.

On the other hand, your behaviors and habits will likely change if you start to see yourself as a role model for someone else. This could include people like family members. You want them to see positive behaviors and are more likely to display those in front of them.

7. Accountability

This step, like the embracing the boredom step, makes me slightly uncomfortable. Accountability is at its core a very good concept. Putting it into practice is much easier said than done.

For the most part, it’s easy enough to acknowledge that you did something great. Perhaps you kept to your action plan and didn’t eat three slices of cake for John’s birthday at the office. However, acknowledgment is much different from accountability.

Accountability is holding yourself to a standard and being honest with yourself. It’s admitting that you used a sick day to skip John’s birthday. That’s how you really avoided eating the cake.

Being accountable should include any and all supportive people in your life. Talk about your goals until you feel like you’re recruiting people for a VIP goal seekers club. This is what’s going to help you be accountable.

Accountability will turn you into an honest person. Other people will know what you’re working on or what you’ve promised them. If you don’t work hard enough and make it to that finish line, guess who’s going to ask about it?

8. Pass the Protein Shake

Don’t worry, the protein shake can be chocolate. It also doesn’t have to be a protein shake necessarily. What we’re looking at here are your eating habits.

I’m not going to sit here and preach about healthy food and chugging water down. Of course, those things are essential. However, they’re not quite the vibe I’m going for.

Have you ever gone grocery shopping when you’re hungry? If you somehow haven’t, please do not try this at home. It’s a mess.

You tired and you’re ready to be anywhere but with people and a squeaky shopping cart. You also end up buying way too many snacks and treats. The justification for each and every one of them sounds invincible, at least until after your nap.

This same thing applies outside of the local grocery store. It actually happens more often than you think. It can lead to poor decisions, irritability, and a lack of self discipline.

Adopting at least semi-healthy food habits can help prevent this. It will also make it easier to follow your action plan. You should consider re-working your every day food habits, sleeping habits, or a little of both if you want to be more successful at learning discipline.

9. Analyze and Move Forward

Mistakes are going to happen. There are going to be days where you are doing everything you can just to function and make it through the day. Your action plan is going to be forgotten for those hours.

This will inevitably happen, no matter how much you practice. The correct response is not to purge your kitchen and forget everything you’ve learned. There’s no need to buy a tub of Ben & Jerry’s in every flavor just because you had one bad day.

Stop and think for a minute, or ten, about what happened. Where are you on your action plan that you made so specific? Did the mistake happen because of something you forgot to do?

You can see how accountability really plays a role in this step. You have to pick yourself up and make a decision right then and there to get back on track. Are you going to let this one thing defeat you or are you going to learn from it moving forward?

10. Treat Yourself

This is, of course, my absolute favorite step. You should be warned that this isn’t permission to eat that third slice of cake. That option is still most definitely off the table.

Treating yourself is acknowledging and celebrating the work that you’re putting in to better yourself. It’s a controlled way of reinforcing the good habits that you’ve been working to change. It’s also something that should be planned out and included in your action plan.

Treating yourself is acknowledging and celebrating the work that you’re putting in to better yourself

A great example of this is when people set a goal to lose weight. After every 20 pounds (or whatever number) they allow themselves some sort of treat day. This could be a one hour massage, a big fat meal or a new outfit. This can motivate you to lose weight.

The reward is something that should mean something to you. It could also be something that you don’t get to do very often. One of my favorite treats is turning off the alarm clock and refusing to get out of bed until absolutely necessary.

Rewards like this can work as an external motivational force. They are great at helping you stay on track with your goals. They can also be a part of your dream board that we discussed earlier and help remind you of why you are making these changes.

Conclusion

There you have it. A nice comprehensive list of some of the steps you can take to build your self discipline. Try adding at least one in now, and more gradually as you become more skilled on this topic.

Learning and practicing self discipline is such a significant step because it can lead to so many other positive changes in your life. You will learn how to be a goal setter (and smasher) along the way. You will also start to see your self-esteem rise with each success.

One final thought is to remember that mistakes happen. You won’t get anywhere by blaming yourself or wallowing in a self-pity party. The very best step you can take is to honestly analyze what went wrong and how you can rise above it.

Developing Warrior Like Mental Toughness – 11 Easy Steps

Success in any pursuit requires a mentally tough mind. You can have all the resources, but if your mind is a mess, you will fail. I’ve become obsessed with the mind and have tried everything to stack the odds in my favor.

I’ve spent four years training my brain every day to make it see what I want it to see. What do I want my brain to see and hopefully yours too? All the abundance, positivity, and happiness in this world. I want to have less negative thoughts and be driven by my higher self rather than by fear.

No longer do I want the traditional media outlets to poison my brain with their bad news dopamine hits. I’ve made a pact never to be defeated by any event in my life no matter how tragic or horrible it may seem. Deep down, you want the same thing as me, and that requires mental toughness.

It’s time to become like an ancient warrior. It’s time to build resilience that will help you get through even the coldest winter. It’s time to take the game of life to the next level and learn the hidden super power that is a warrior like mental toughness. Are you with me soldier?

*** It’s all about discipline

Mental toughness boils down to one thing: discipline. You can make any change you want to your mindset and the way you think, with discipline. Discipline is about not letting the small stuff topple over your tower of happiness.

To have an abundance of mental toughness you have to make a decision. That decision is that you have to decide to be in control. That means not letting events control you but making sure that you decide what those events mean for yourself.

Apart from a decision, mental toughness is about practice. It’s about becoming conscious of your thoughts and then getting the best out of them.

“Fear is our default programming, so if we don’t use discipline to stay in control, then we will fall to the lowest common denominator: negative thoughts, fuelled by either anxiety or depression”

Discipline is about no longer settling for second best. It’s about choosing to the right decisions which you already intuitively know the answer to. You know you should work before play, eat healthy, exercise, do what you love, and treat people with love and kindness.

You know all of these things, yet you don’t do them when you lack discipline. The best way to always come from a state of discipline is to tie it to your purpose. You need to have a life quest that is more important than anything else in your life.

Then, when you have a decision to make that requires discipline, remind yourself of your purpose, and tell your brain that you will fail at your purpose if you are not disciplined. By linking the outcome of your purpose to discipline, you rewire your brain to make the best decisions for you. It gives you leverage over your brain to rig the game in your favor.

Here are the 11 easy steps to develop mental toughness:

1 . Go one step further

Mental toughness can be developed by going one step further than you believe is possible. If you can currently do 10 chin-ups, try next time for eleven. If you currently drink two liters of water a day try two and a half tomorrow. If you are doing 8000 steps a day, try 8500 tomorrow.

The secret is to go one small step beyond what you mentally believe you can do. Each day, keep taking another small step, and before you know it, you’ll be progressing further towards your goals that you ever have before.

2 . Convince yourself things will go wrong

If you need to prepare for a big goal or event, then you can become mentally tough by telling yourself right from the start that stuff will go wrong. Instead of hoping for everything to be perfect, hope for everything to be mostly good and know that at least one thing will go wrong.

Perfection is a quick way to destroy your mental toughness because nothing is ever exactly how we want it to be. Perfection is how we sabotage our success and veer off track from our goals. Expect a bit of failure in everything you do and then if you get none, you’ll be even happier with yourself.

3 . Sleep on negative emotions

So everything goes to hell and hits the fan. That’s cool. As the negative emotions build up in your mind, tell yourself you are going to let them all out except with one catch: sleep on them and commit to doing it tomorrow.

This little hack allows you to become mentally tough because it delays your negative emotional reaction to any circumstance in your life. Rather than getting caught up in the moment, you delay reacting till later. Chances are, if you’re like me, by the time you wake up the next day, the impact of those negative emotions has subsided.

4 . Always see Mr. Brightside

When tragedy strikes (and it will), commit to finding at least one thing that’s good about it. Before spending even a second on the negative side, I want you to find at least one positive thought about the situation. It can be as small as you like as long as it’s positive.

By starting with the positive, you develop the mental toughness to find our friend Mr. Brightside in everything that happens. Prioritize positive thoughts, and do your best to make negative thoughts secondary in terms of priority. You won’t always win at this game, but that’s okay. We’re not looking for perfection remember?

5 . Focus on a goal, not a dream

One of the attributes of mental toughness is focus. It’s diverting all your mental energy towards one thing and being tough enough not to give up. What I learned from Tim Ferris’s podcast is that if you want to be mentally tough at something, you must make this task a goal, not a dream.

A goal is clearly articulated, has planning involved, comes with a deadline, and typically has some accountability from someone other than you. A dream is a nice to have, but it’s much vaguer. The brain needs things to be told to it in a clear manner and for it to be very specific in order to enable your mental toughness, focus your thoughts, and force you never to give up and execute on your plan.

6 . Are you okay with pain ?

You can’t be mentally tough without experiencing pain full stop. Pain is guaranteed if you want to be mentally tough; whether you suffer from that pain is your choice. If you’re going to stay in your womb of a comfort zone and refuse to have any pain, then pal, you’re not going to be mentally tough, successful, wealthy and probably happy either. Being mentally tough is your choice!

7 . Break the comfort zone regularly

I live in freezing cold Melbourne, Australia. There’s nothing better than having a nice warm shower every morning to wake me up and make me feel comfortable. WRONG!

To develop my mental toughness I’ve decided to start taking cold showers. That’s right, I blast myself with freezing cold water every day to program my mind to be uncomfortable at least once a day. Slowly but surely, my mind and my body are starting to get used to the discomfort.

It’s these small habits of discomfort that give you the warrior-like way of thinking that can help you succeed in even the most impossible endeavors.

8 . The brain only has no much fuel

What sabotages our mental toughness is our brains mental energy. Just like a car, we only have so much fuel before we’re running on empty. The quickest way to lose your mental toughness is to waste your brains fuel on problems that you can’t solve, or negative thoughts that don’t serve you.

Negative thoughts consume twice the brain fuel and give you zero progress towards your goals. Every time you react to a situation, you’re also wasting mental fuel. If that situation doesn’t serve you (like beeping your horn at a motorist), then do what is hard at the start and become more disciplined.

Use your mental energy to inspire you and propel you forward. You’re not stupid, and you know what thoughts serve you, and what thoughts do not. If you find yourself always drowning in negative thoughts and running on empty then maybe it’s the people around you.

Recalibrate your mind, refuel your mind, and practice some personal development. Feed your mind through books and seminars. Give your mind the nutrients it needs through fresh fruit and vegetables or my favorite, a green juice.

9 . Prepare the mind

Practicing your craft allows you to be mentally tough in the moment. When you’ve done the same thing over and over, you’re less likely to fail (this is so obvious I shouldn’t even have to say it). When I’m preparing for a speech, I read it dozens of times. By the time speech day comes, I feel mentally tough because my mind is prepared and knows what it has to do.

The mind becomes weak when it’s required to perform at an extraordinary level and has never had to endure this type of struggle before. Think of it like this: you’d build the muscle first before you entered a weightlifting competition wouldn’t you? The mind is no different.

10 . Limit distractions

The quickest way to lose your mental toughness is to become at the mercy of distractions. I’m talking about technology. You can’t be mentally tough when your phone keeps ringing, buzzing, or flashing. Turn the freaking social media notifications off, and sit down and work on your craft in a focused, mindful, silence.

11 . Believe you can win

Mentally tough champions think slightly different; they show up to any competition or task with the belief that they can win. You can have all the positive thoughts in the world, but if you don’t believe you have it in you to win, then you’re going to flunk out of the race.

“Believing you can win is more crucial than how you perform on the day”

It’s your mentally strong mind that can push through the inevitable pain to get you where you want to go. If every other part of you is prepared to achieve the impossible and your mind isn’t, again, you will fail at your goal.

How (and Why) to Develop Your Mental Toughness

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Developing your mental toughness can help you be more emotionally resilient, push you to go further and harder, and build armor to persevere against the bullets that life fires your way. It’s not as easy to just “be tougher,” though. Here are some tactics to toughen up your mind for life’s hard knocks.

What is Mental Toughness?

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“Mental toughness” is keeping strong in the face of adversity. It’s the ability to keep your focus and determination despite the difficulties you encounter. Events in our life rarely go the way we’d like them to, but that doesn’t mean you have to let it throw you off your game. Mental toughness gives you the tenacity to learn from your mistakes without the devastating blow failure can sometimes deal . This resilience and fortitude also gives you the strength to keep emotions in check when something in your life seems overwhelming and you need to be strong. Essentially, mental toughness is the voice in the back of your head that tells you to keep going, keep pushing, and keep trying, even when the going gets tough. They say “life’s tough, get a helmet.” These tactics can help you create the helmet you need.

How to Move Past Failure

Failure is the most important step to reaching success, but it can still feel like it’s crushing…

Manage Your Expectations

The best offense is a good defense. One of the biggest ways you can build resilience to the things that come your way is to manage your expectations. If you have poorly managed expectations, you’ll run into more surprises, which can make you feel out of control. Lack of control can lower your morale and weaken your mental fortitude. Flexibility and the ability to adapt to situations are key components to laying the groundwork for strong mental resolve. Christine M. Riordan at Forbes explains how a leader with flexibility can stay mentally strong , but the same can be said for anyone:

Game-ready leaders have the ability to absorb the unexpected and remain supple and non-defensive. They maintain humor even when the situation becomes tough. If something isn’t going well or doesn’t turn out as expected, they remain flexible in their approach and look for new ways to solve the problem. Just like a quarterback faced with a broken play, a leader may have to decide quickly on a different way to get the ball down the field.

You should not only roll with the punches, but think about how you can take a swing. You cannot control everything that comes your way, but you are in absolute control of how you react to it. Take a look at situations from the outside and try to see a different perspective. It’s hard to see the true causes of events when your vision is clouded with immediate emotional responses. Wait five minutes to respond to something when you have the time. Or pretend like you’re giving advice to yourself when searching for a solution. We tend to immediately overreact to something, even if we don’t completely understand it yet. Comprehend and understand the pieces first, then put things together and react. Doing this over time will help you adjust your expectations to a realistic level.

Recalibrate Your Reality

Wish you were better/smarter/stronger/faster? Sure, hard work helps, but the truth is, your self…

You can also keep realistic expectations by defining them. Surprises may come more often than we like, but you can be better prepared for them by articulating what you specifically think might happen. Getting your hopes up or banking on mere possibilities in a situation puts holes in your armor right from the get-go. When a problem arises, take some time to ask yourself what outcomes you think are truly possible. Do this even before you look for solutions, and write them down if you’d like. If you can see the possible realities and accept them before you even react to it, you’ll be better prepared for whatever comes your way. Eventually, you’ll start to do this automatically and you’ll be able to approach situations calmly and with a clear head.

Prevent Emotions from Getting the Best of You

Being in touch with your emotions is a good thing, but they can also cloud your judgment in the moment. Mentally tough people know how to keep cool in heated situations. Emotions can get the best of us when we’re between a rock and a hard place, but having some emotional resilience can increase your ability to handle heavy situations.

One way to build emotional resilience is by owning what’s happening to you instead of running away to seek comfort. The Navy SEALs have a saying: ” Get comfortable being uncomfortable .” You can’t get stronger if you stay in your comfort zone at all times. Learning to be comfortable with uncomfortable situations will force you to learn from the situation instead of escape from it. Maria Bogdanos at PsychCentral explains the positive things you can do when you put yourself in those uncomfortable situations :

Use critical thinking, reasoning and problem-solving techniques on your own so you will trust your instincts more. Resist the urge to blame others. Also resist the urge to expect too much from them. We often give too much credence to “experts” (they need help, too) when each of us knows our own motivations better than anyone else. You are creative and resourceful enough to find ways that work best for how you are wired, so try to go at it alone.

No one knows you more than you, but when you run from difficult circumstances or uncomfortable situations, you don’t even give yourself the chance to prove that you can overcome. It’s all about environment. If you want to get better at dealing with heat, then you go to the desert. If you want to get better at dealing with cold, then you go up to the mountains. If you want to get better at dealing with stressful situations, then you go to the stressful situations .

The Science of Breaking Out of Your Comfort Zone (and Why You Should)

Routines can be stable and comforting, but they can also turn stale and confining over time. All…

Sticking through tough times can give you the confidence you need to keep your composure when stuff hits the fan. It’s okay to be in touch with emotions, but having some control over them is beneficial. Instead of emitting an emotional response that stems from your discomfort and fear of the situation, you’ll be capable of checking emotions at the door and taking care of business in a calm and efficient way.

Find Your Source of Motivation

Even if you maintain realistic expectations, and you’re capable of keeping emotions in check, you still need some motivation from inside of you to keep on keepin’ on. Whether you’re tackling a problem, handling a difficult life event, or looking for a way to push yourself harder during your next workout, you need to stay motivated. So where do you find motivation? The simple answer is that you have to ask yourself, “why?”

  • Why do I need to solve this problem?
  • Why do I need to get through this?
  • Why do I need to get stronger, faster, healthier?

Asking yourself these types of questions helps identify the true reason you need or want to accomplish something. Answers like “because I have to” don’t help you. When something difficult comes your way in life, you don’t always have a choice on whether you want to get through it or not, but there is always a better reason than “I have to.” Have a specific goal in mind, and look at the possible reactions to your actions. Think of something or someone that depends on you, and imagine you’re a soldier with a sense of duty to yourself and others . Your reasons to act might be something like:

  • Because I want to be better at what I do.
  • Because this person needs me.
  • Because I want to live longer / look a certain way / feel a certain way.

When you know why you need to get through something it makes it easier to suck it up and carry on, but you also need the willpower to break through the barriers you might come across. Building up willpower takes time, but you can do so by developing simple, unrelated habits . For example, if you’re bad at flossing, push yourself to floss when you shower. You’ll forget some days, and other days you might lazily avoid it, but if you keep at it, eventually you’ll maintain your simple habit without thinking about it.

Little boosts in willpower increase your confidence, and when you accomplish little things, you begin to see that you really do have control of yourself. You might think of willpower as a finite resource, but you have as much willpower as you believe you have . Challenge yourself and you’ll find that motivation is easy to come by when you actually believe you’re capable of overcoming things.

Your Willpower Is Only a Finite Resource if You Believe It Is

We’ve often noted that willpower is a finite resource, but it seems that’s only the case if you…

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