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15 Minute Checkpoint Due 29 Aug 2022 GMT-04:00

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It’s lunchtime and you’re faced with a choice - a nice healthy salad or a

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diet-destroying cheeseburger and fries.| You’ve probably encountered dozens

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of such choices today alone and made your decision,

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for better or worse.

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But what exactly allowed you to act with self-control?

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Or,

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if you didn’t,

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why was it so easy to succumb to temptation?

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In the chapters that follow,

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we’ll be looking closely at what self-discipline is,

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why it’s so important to a successful life,

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and how we can cultivate it day by day.

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We’ll be looking at dozens of different approaches,

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techniques,

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philosophies,

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and perspectives to help us become self-determined,

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resilient,

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and autonomous individuals.

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But throughout,

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there are really only two main themes we’ll be exploring -     1.

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Self-Awareness.

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2.

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Conscious Action.

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Being mindful and awake to what is unfolding in our hearts and minds is half

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the battle,

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but the other half is deliberately deciding to do something about it.

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That’s why throughout this book,

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you’ll be asked to pause periodically and either -    1.

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Look within and ask questions to guide self-awareness    2.

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Take Action Right Here,

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Right Now.

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Though the material we’ll cover is evidence based and makes good sense,

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the truth is it means nothing if it’s not weighed against your own genuine

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experience,

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and unless it’s brought to life in action.

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Look out for prompts to Be Aware and Take Action.

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They’ll allow you to reflect on the material in your own life,

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as well as put the ideas to good use by changing your behavior—even if

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that’s only in small ways.

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The good news is that no matter where you’re starting from today,

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it is possible to develop better self-discipline,

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to master your emotions,

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and to gain a stronger and more resilient sense of purpose.

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Let’s dive in!

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The Biology Of Self-Control.

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Let’S Start With The Body.

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Though it’s tempting to think in abstract terms only,

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researchers are uncovering evidence that willpower,

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control,

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and self-discipline all have the same biological basis in the brain.

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If we can understand the brain regions responsible for self-control and

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decision-making,

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then perhaps we can work with our brain to make better decisions.

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In 2017,

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scientists (Gross et al.)

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at the European Molecular Biology Laboratory conducted experiments that

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revealed a link between two important parts of the brain - the brainstem and

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the prefrontal cortex.

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The researchers believe that these two brain regions are involved in regulating

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instinctual behavior as well as self-control—a little like the proverbial

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angel on one shoulder and the devil on the other.

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The prefrontal cortex acts like a brake on the impulsiveness of the brainstem.

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The experiment began with observing mice who were bullied—yes,

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really.

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So-called “social defeat” in mice—i.e.,

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being bullied by other mice—resulted in a weakening of the neural connections

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between the prefrontal cortex and the brainstem in the brains of the mice.

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Those mice with weaker connections then behaved more defensively.

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The scientists could also induce the same fear-based response in the mice

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through the use of certain drugs instead of social defeat.

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In these mice,

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too,

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the connection between the brain parts was disrupted.

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Now,

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you may be wondering what scared mice have to do with what you choose for lunch.

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The connection between the prefrontal cortex and the brainstem is what allows

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us to regulate an instinctual response,

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i.e.,

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to fight against our instincts.

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So,

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for example,

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when you’re standing on a high diving board with all your friends cheering

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you on from beneath,

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you experience genuine fear,

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but you push against this and take the leap anyway.

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Your more rational prefrontal cortex is helping to override the survival-based

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fear coming from your brainstem.

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Without that connection,

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the fear signals coming from your brainstem may convince you to climb down off

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the diving board.

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Likewise,

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the impulse to eat the cheeseburger and fries may be dampened by the more

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rational prefrontal cortex that may tell you,

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“That’s bad for you ...and besides,

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you ate an hour ago."

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Interestingly,

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scientists noted that in difficult,

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tempting,

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or fear-provoking situations,

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the amygdala is still active.

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Since this part of the brain is responsible for our emotional responses,

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this means we still feel the fear,

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for example,

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or the desire.

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So even if we can overrule impulsive behavior,

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we still experience feeling nervous,

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afraid,

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or tempted.

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This is neurological evidence for the saying,

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“Courage is not the lack of fear,

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but feeling the fear and doing it anyway."

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The researchers’ conclusions were that our inbuilt instinctual urges and

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impulses are important,

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but that human beings still need to find ways to control,

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moderate,

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and regulate those impulses.

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Furthermore,

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this balance of control is something we can actually observe playing out in the

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brain—i.e.,

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it’s not merely a question of abstract willpower.

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Consider another experiment that tells us something interesting about the

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biology of self-control.

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Neuroscientists at the California Institute of Technology gathered thirty-seven

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people who said they’d had a hard time sticking to diets and maintaining a

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healthy weight.

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For the experiment,

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they were asked to fast for three hours,

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and then the scientists took an fMRI reading of their brain to observe their

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brain activity.

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The participants were then shown fifty pictures of food and asked to rate each

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picture on a five-point tastiness scale (in this case,

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assume that “tasty” means unhealthy and not exactly something you’d

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choose if you were on a diet,

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like the participants claimed to be!).

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Next,

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the researchers noted which foods were rated around 2.5 on the scale,

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or neutral.

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They then presented this food and each of the other forty-nine options,

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and the participants were told to choose between them.

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Half of the participants chose the “tastier” option,

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and half chose the more neutral option.

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Importantly,

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the fMRI scans revealed that those who picked the healthier food had elevated

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activity in,

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you guessed it,

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the prefrontal cortex—the dorsolateral prefrontal cortex,

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to be exact.

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It was as though the scientists saw in real time the activity of the part of

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the brain that chips in to say,

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“No,

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you shouldn’t eat that ...try something healthier,

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instead."

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Todd Hare,

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lead author of the Science paper,

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claimed that “one of the differences between people who are good at using

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self-control and those who are poor at self-control might be the ability to

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activate the dorsolateral prefrontal cortex” (p.

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646).

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We can conclude,

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then,

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that self-control,

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discipline,

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and the ability to mitigate our instincts is actually a function of a very

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specific brain region - the prefrontal cortex.

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This is fascinating news,

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but it does pose another question - how can we strengthen the prefrontal cortex?

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Do we have self-control because our prefrontal cortex is strong,

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or do we strengthen the prefrontal cortex because we have self-control?

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In the chapters that follow,

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we’ll be considering the answers to these questions.

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But we’ll also be looking at the question of self-control and self-discipline

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from many different angles and lenses -  Your Habits.

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Your Values And Principles.

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Your Physical Health And Well-Being.

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Your Thought Processes.

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Your Background And History.

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Your Personality.

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Your Culture And Family.

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Your Environment.

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Your Attitude And Beliefs.

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Your Emotions.

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Even Your Spiritual Well-Being.

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Neuroscientists can observe brain activity and make inferences about its

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function.

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But just because self-control has a biological basis,

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it doesn’t mean that that’s all there is to it.

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If you take a deep breath and choose the salad over the cheeseburger,

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is it “because” of your brain?

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Or is it because of your learned behaviors,

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your mindset,

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or your social environment?

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The answer is - it’s all these things.

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Be Aware .- As you start this book,

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what are your expectations about the changes you’ll need to make?

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How do you frame the issue of self-discipline?

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Where did you get these ideas?

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We begin with the brain ...but that’s only the beginning.

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What we learn from the two experiments above is that self-discipline is a

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360-degree phenomenon,

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and that what we experience on the emotional,

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behavioral,

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and cognitive levels is simultaneously played out on the physical and

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neurochemical level.

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Understanding Delayed Gratification.

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Let’s move on from cheeseburgers to marshmallows ...specifically the

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now-famous “marshmallow test."

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In the late 1960s,

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Walter Mischel was interested in the idea of self-control,

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and had a particular question in mind .- Does the ability to delay

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gratification influence future success in life?

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Mischel took preschool children and sat each one in a room at a table in front

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of a marshmallow.

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A researcher then told the child that they were leaving the room,

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and that meant the child had two choices—1)

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wait a little while for the researcher to return,

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without eating the marshmallow,

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whereupon they’d be given more marshmallows,

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or 2)

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if they absolutely couldn’t wait,

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they could eat the marshmallow,

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but then they wouldn’t receive any more.

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In this case,

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they’d ring a bell and the researcher would return.

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The researchers were in another room,

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recording just how long each child could delay gratification—if at all!

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Fast forward a few years and the researchers discovered that those children who

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could wait the longest before gobbling the marshmallow showed better academic

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performance by the time they were fifteen years old.

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In other words,

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the time delay was a reliable predictor of future success.

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It wasn’t just school success,

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either.

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The children able to delay gratification had lower aggression,

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more social responsibility,

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higher confidence,

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and better overall self-efficacy.

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According to Mischel,

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the cognitive skills that allowed the preschoolers to resist the marshmallow

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were the same ones that enabled more general self-control and self-regulation

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in all of life.

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Mischel later expounded on a “hot” and “cool” theory where the

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emotional and instinctual reaction (“go!”)

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was kept in check by the rational,

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slower,

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and more neutral reaction (“know”).

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This may sound not unlike the relationship between the brainstem and the

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prefrontal cortex!

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It doesn’t matter if your goal is to lose a few pounds,

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save money for something important,

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or quit procrastinating—knowing how to delay gratification and check

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impulsiveness is a key skill that affects your entire life.

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It’s especially important when you consider that the world is often set up to

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create,

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sustain,

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and reward addictive and impulsive behavior while downplaying long-term reward

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(see,

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the entire advertising industry).

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Delayed gratification is the ability to delay the fulfilment of an impulse for

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immediate satisfaction in favor of a reward sometime in the future.

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The term is often used along with concepts of self-regulation,

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discipline,

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and self-control.

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According to Baumeister et al.’s theory of self-regulation (2007),

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there are five areas in which we can delay gratification -   1.

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Food (e.g.,

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having a smaller meal rather than a bigger one today to avoid becoming

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overweight in many years’ time)

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2.

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Addiction and physical pleasures (e.g.,

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choosing not to feel the joy of a particular substance right now so you can

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enjoy health and freedom in the long run)

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3.

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Social interactions (e.g.,

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foregoing a party so you can work or study,

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even though it’s obviously less fun to do so)

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4.

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Money (e.g.,

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foregoing the pleasure of spending on little things today so that you can

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afford to retire earlier in the future)

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5.

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Achievement (e.g.,

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turning away from momentary distractions to keep focusing on the long-term

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goal,

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even though it’s not very exciting or rewarding)

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As you can see,

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inhibitory and self-regulating behavior kind of goes against the grain!

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It’s the ability to consciously choose to feel less good in the moment so

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that you can feel better in the future.

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The ability to value the future over the present takes maturity,

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discipline,

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and control,

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since grasping pleasure in the moment is often the default mode.

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Our species has evolved to seek immediate gratification for a good reason .-

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Tomorrow is not guaranteed,

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and our survival may hinge on us seizing opportunities for pleasure in the here

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and now.

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But left to its own devices,

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this mechanism can result in impulsive and self-destructive behavior.

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At the same time,

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constantly delaying gratification and inhibition is not always the best

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strategy,

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either.

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There may well be times when it is better to accept fifty dollars today instead

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of five hundred dollars in ten years—especially if,

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for example,

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you have reason to believe you won’t be around in ten years!

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But,

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if you are able to consistently eat well,

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turn down damaging addictions,

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make smart choices that contribute to your long-term development,

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invest money,

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and habitually avoid distractions,

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it’s hard to imagine what goal you couldn’t achieve.

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So,

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the battle between the prefrontal cortex and the brainstem comes down to two

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things -  Impulse Versus Conscious Choice.

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Pleasure in the moment versus reward in the future.

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Being a slave to instinct versus mastering it for your own ends.

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You only need to consider how high the global rates are for mental health

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issues,

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obesity,

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addiction,

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divorce,

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and debt to see how rare it is to choose something other than instant

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gratification!

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What Does Impulsivity Look Like In Your Life?

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Be Aware .- So,

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be honest,

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how impulsive are you?

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How would you score on the marshmallow test?

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Don’t be so quick to assume that you have no issues with self-discipline

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merely because certain tasks are not a problem for you.

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The lack of self-discipline and ability to delay gratification can show up in

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many different ways in different people’s lives.

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For example - Vicky doesn’t like having to compromise,

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preferring to simply end friendships if they become too much hard work.

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Her relationships suffer,

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too,

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because she constantly chooses the instant gratification of starting a new,

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fun relationship rather than sticking through thick and thin with the person

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she’s already with.

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Consequently,

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no relationship lasts longer than a year,

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and ultimately she feels lonely and aimless.

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Jaden has a wife and loves her,

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but unable to temper his addiction to pornography,

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he finds his lack of impulse control eroding the trust in his marriage.

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On top of this,

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his addiction to social media and the instant gratification of the online world

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means he seldom has the patience or attention span to connect in deeper,

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more meaningful ways with his wife.

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In time,

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he loses the feeling of genuine closeness with her.

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Laura is a student whose life is slowly being ruined by ...junk food.

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More than one hundred pounds overweight,

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she realizes her health and self-esteem are in tatters,

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and despite knowing she shouldn’t,

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she fritters away the little disposable income she has on high-fat,

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high-sugar food that she sometimes doesn’t even enjoy.

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Mike is intelligent,

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passionate,

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and talented.

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He has been trying to write a book for nearly ten years.

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00:18:02,840 --> 00:18:04,000
Somehow,

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he can never seem to muster enough motivation.

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He cannot work undisrupted on any one task for more than a minute or two before

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his mind wanders to something more immediately satisfying.

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00:18:17,280 --> 00:18:20,800
After a day of excuses,

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00:18:20,800 --> 00:18:22,240
procrastination,

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00:18:22,240 --> 00:18:23,160
and distractions,

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he’s achieved absolutely nothing.

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In the moment,

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00:18:27,720 --> 00:18:33,080
it seemed like the obvious choice to watch YouTube videos and read news

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articles instead of writing.

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00:18:34,280 --> 00:18:36,840
But as his fortieth birthday rolls around,

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00:18:36,840 --> 00:18:42,080
he is hit with the sad realization that all these temporary amusements have

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00:18:42,080 --> 00:18:43,160
amounted to nothing,

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00:18:43,160 --> 00:18:47,160
and that his big dream is still just that—a dream.

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As you can see,

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knowing how to be patient,

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00:18:52,240 --> 00:18:53,880
delay gratification,

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00:18:53,880 --> 00:18:57,440
and moderate impulses is about so,

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00:18:57,440 --> 00:19:00,720
so much more than just turning down a sweet treat here and there!

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As we’ll explore in later chapters,

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00:19:03,640 --> 00:19:06,200
the phenomenon of self-control,

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discipline,

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or curtailing impulsiveness is really about making brain changes that allow you

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to completely shift your mindset.

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00:19:15,240 --> 00:19:20,840
It’s arguable that a huge portion of what we call self-help and personal

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development is really just an attempt to master self-control,

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only in disguise.

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00:19:26,560 --> 00:19:30,200
Be Aware .- On a scale of one to ten,

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00:19:30,200 --> 00:19:34,480
how well developed do you think your own self-discipline is?

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And if you didn’t give yourself a high score,

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00:19:37,360 --> 00:19:39,600
what’s standing in the way?

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Maybe it’s -

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•Society,

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00:19:42,560 --> 00:19:45,320
which lay traps for you at every turn

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•Knowing that even if you do delay gratification,

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00:19:49,520 --> 00:19:54,480
the rewards are not guaranteed and not always proportional (for example,

402
00:19:54,480 --> 00:19:59,400
you might pass on the cake today and still be overweight in a year’s time

403
00:19:59,400 --> 00:19:59,400
...)

404
00:19:59,400 --> 00:19:59,400


405
00:19:59,400 --> 00:20:02,800
•You feel bad (depressed,

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00:20:02,800 --> 00:20:03,480
anxious),

407
00:20:03,480 --> 00:20:08,800
and that small moment of instant gratification literally feels like all you

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00:20:08,800 --> 00:20:10,120
have going for you right now

409
00:20:10,120 --> 00:20:14,320
•Because life feels unfair and unpredictable,

410
00:20:14,320 --> 00:20:17,160
and if there is a way to succeed and do well,

411
00:20:17,160 --> 00:20:22,360
you worry that the rules are complex and not so straightforward (for example,

412
00:20:22,360 --> 00:20:26,640
what if restricting calories is actually making you gain weight?

413
00:20:26,640 --> 00:20:29,720
Is it even possible for people to lose weight?

414
00:20:29,720 --> 00:20:34,200
What’s the right thing to do when there is so much conflicting advice out

415
00:20:34,200 --> 00:20:34,400
there,

416
00:20:34,400 --> 00:20:35,000
anyway?

417
00:20:35,000 --> 00:20:39,600
Why delay satisfaction when you’re not even sure that it will bring you any

418
00:20:39,600 --> 00:20:40,040
reward?)

419
00:20:40,040 --> 00:20:43,880
•You don’t know when the reward will come,

420
00:20:43,880 --> 00:20:46,440
and that feels as good as never.

421
00:20:46,440 --> 00:20:48,400
Instant gratification,

422
00:20:48,400 --> 00:20:48,840
however,

423
00:20:48,840 --> 00:20:52,080
is conveniently right here in front of you ...

424
00:20:52,080 --> 00:20:57,480
•The fact that you don’t really have faith in your own abilities and deep

425
00:20:57,480 --> 00:21:03,040
down don’t believe that change is possible for you Take Action .- Before

426
00:21:03,040 --> 00:21:03,680
reading any further,

427
00:21:03,680 --> 00:21:08,720
get a hold of a journal or diary where you can monitor your responses to

428
00:21:08,720 --> 00:21:12,720
certain questions and keep track of exercises you complete.

429
00:21:12,720 --> 00:21:14,520
Keep this journal private!

430
00:21:14,520 --> 00:21:20,320
Something you might be happy to learn is that Mischel discovered that there

431
00:21:20,320 --> 00:21:25,960
were in fact easy ways to get his child study participants to wait just a

432
00:21:25,960 --> 00:21:27,840
little longer for the marshmallow.

433
00:21:27,840 --> 00:21:31,000
When the children sang songs,

434
00:21:31,000 --> 00:21:31,600
for example,

435
00:21:31,600 --> 00:21:33,280
thought about something else,

436
00:21:33,280 --> 00:21:37,400
or covered their eyes so they couldn’t see the marshmallow,

437
00:21:37,400 --> 00:21:39,360
they were able to wait longer.

438
00:21:39,360 --> 00:21:40,760
So there is hope!

439
00:21:40,760 --> 00:21:44,680
If we understand how our brains work,

440
00:21:44,680 --> 00:21:49,960
we can use practical tips and tricks to work around our limitations.

441
00:21:49,960 --> 00:21:54,200
Mischel learned through his research that people tend to have better

442
00:21:54,200 --> 00:21:58,520
self-control when they have definite time frames (i.e.,

443
00:21:58,520 --> 00:22:01,680
they know how long they have to wait to fulfill an impulse)

444
00:22:01,680 --> 00:22:04,320
and when these timeframes are realistic.

445
00:22:04,320 --> 00:22:10,800
If you re-read the above bullet list of all the reasons it’s difficult to

446
00:22:10,800 --> 00:22:11,960
have self-discipline,

447
00:22:11,960 --> 00:22:13,000
and then invert them,

448
00:22:13,000 --> 00:22:18,000
what you’ve done is create a road map leading you out of impulsivity.

449
00:22:18,000 --> 00:22:22,160
We can develop greater self-mastery by -

450
00:22:22,160 --> 00:22:27,200
•Actively controlling our exposure to discipline-destroying aspects of our

451
00:22:27,200 --> 00:22:27,640
culture

452
00:22:27,640 --> 00:22:30,160
•Choosing modest,

453
00:22:30,160 --> 00:22:31,000
realistic,

454
00:22:31,000 --> 00:22:34,720
and achievable goals that you have reason to believe you can actually reach

455
00:22:34,720 --> 00:22:37,760
•Making sure that you’re as calm,

456
00:22:37,760 --> 00:22:38,840
contented,

457
00:22:38,840 --> 00:22:39,800
healthy,

458
00:22:39,800 --> 00:22:44,120
and balanced within yourself so that you are never relying on the satisfaction

459
00:22:44,120 --> 00:22:46,920
of impulses as your sole source of well-being

460
00:22:46,920 --> 00:22:51,720
•Making smart choices to manage unpredictability in the world,

461
00:22:51,720 --> 00:22:55,360
and taking rational steps to control what you can

462
00:22:55,360 --> 00:23:01,760
•Setting your own goals so you can decide when and how frequently you

463
00:23:01,760 --> 00:23:04,280
experience a reaffirming reward

464
00:23:04,280 --> 00:23:10,960
•Building your self-confidence so that you can trust in your own ability (and

465
00:23:10,960 --> 00:23:11,560
right!)

466
00:23:11,560 --> 00:23:13,400
to improve and be better,

467
00:23:13,400 --> 00:23:18,160
even if it takes time and effort As you read on,

468
00:23:18,160 --> 00:23:22,760
you will discover a wealth of different ways to achieve all the above.

469
00:23:22,760 --> 00:23:27,640
Why Even Bother With Self-Discipline?

470
00:23:27,640 --> 00:23:32,560
You may wonder why we’re dwelling so much on the benefits of self-discipline.

471
00:23:32,560 --> 00:23:37,040
Do you find yourself anxious to skip ahead in the book and start reading all

472
00:23:37,040 --> 00:23:40,400
the clever tips and tricks that will help you achieve your goals as quickly and

473
00:23:40,400 --> 00:23:41,800
easily as possible?

474
00:23:41,800 --> 00:23:49,640
Pause and just notice that impulse—it may in fact be a sign of lack of

475
00:23:49,640 --> 00:23:50,080
discipline!

476
00:23:50,080 --> 00:23:50,680
After all,

477
00:23:50,680 --> 00:23:55,960
this hunger for a quick fix is the same as a desire for immediate gratification.

478
00:23:55,960 --> 00:23:59,440
But if you notice this response in yourself,

479
00:23:59,440 --> 00:24:02,720
you’ll see that what you’re privileging is the reward,

480
00:24:02,720 --> 00:24:04,520
the satisfying outcome,

481
00:24:04,520 --> 00:24:07,720
and the fulfillment of a fleeting desire in the present.

482
00:24:07,720 --> 00:24:10,240
In impulsive moments,

483
00:24:10,240 --> 00:24:14,120
there is one thing you’re not focusing on - the future.

484
00:24:14,120 --> 00:24:17,800
By dwelling on the benefits of self-discipline,

485
00:24:17,800 --> 00:24:23,160
you are refocusing your attention on a different pleasure—the bigger one that

486
00:24:23,160 --> 00:24:24,080
unfolds later.

487
00:24:24,080 --> 00:24:28,000
If you’re staring at an enticing piece of chocolate cake,

488
00:24:28,000 --> 00:24:32,200
you may well convince yourself that nothing in the world could be nicer than

489
00:24:32,200 --> 00:24:33,760
having it there and then.

490
00:24:33,760 --> 00:24:35,160
But then,

491
00:24:35,160 --> 00:24:39,160
fast forward a few weeks when staring at yourself in the mirror,

492
00:24:39,160 --> 00:24:41,960
and with the taste of the chocolate cake long gone,

493
00:24:41,960 --> 00:24:45,360
you may start to realize that feeling healthy,

494
00:24:45,360 --> 00:24:45,760
lean,

495
00:24:45,760 --> 00:24:50,200
and happy in your own skin was actually worth a lot more to you.

496
00:24:50,200 --> 00:24:55,120
By focusing on the benefits of delayed gratification and greater

497
00:24:55,120 --> 00:24:55,520
self-discipline,

498
00:24:55,520 --> 00:25:00,480
you keep your eye on the bigger prize and put momentary pleasures into

499
00:25:00,480 --> 00:25:01,160
perspective.

500
00:25:01,160 --> 00:25:06,400
The brainstem is that primitive part of your brain that says,

501
00:25:06,400 --> 00:25:07,240
“Just do it!

502
00:25:07,240 --> 00:25:08,760
Now is all that matters!"

503
00:25:08,760 --> 00:25:14,000
But the prefrontal cortex is the more evolved part that allows you to pause and

504
00:25:14,000 --> 00:25:14,320
say,

505
00:25:14,320 --> 00:25:17,040
“Your actions have consequences.

506
00:25:17,040 --> 00:25:20,640
How will your behavior in the present unfold?

507
00:25:20,640 --> 00:25:22,400
Is it what you want?

508
00:25:22,400 --> 00:25:26,440
Your wants and desires are not always an indication of the best possible

509
00:25:26,440 --> 00:25:26,960
action,

510
00:25:26,960 --> 00:25:31,840
and things that feel good right now are not necessarily good for you ...”

511
00:25:31,840 --> 00:25:37,960
The benefits of allowing your prefrontal cortex to step in and help you act

512
00:25:37,960 --> 00:25:44,960
with rational conscious choice include -  Better health – You won’t be a

513
00:25:44,960 --> 00:25:45,720
slave to addictive,

514
00:25:45,720 --> 00:25:46,760
unhealthy foods,

515
00:25:46,760 --> 00:25:49,720
and you won’t routinely take in more food than you need,

516
00:25:49,720 --> 00:25:54,440
so you spare yourself the health problems that come with overweight and obesity.

517
00:25:54,440 --> 00:25:59,280
You also lessen the chances of being addicted to other substances—caffeine,

518
00:25:59,280 --> 00:26:00,360
alcohol,

519
00:26:00,360 --> 00:26:01,360
nicotine,

520
00:26:01,360 --> 00:26:07,400
or recreational drugs—that rob you of your free will and undermine your

521
00:26:07,400 --> 00:26:08,360
quality of life.

522
00:26:08,360 --> 00:26:15,880
Better academic or work performance – A study by Duckworth and Seligman

523
00:26:15,880 --> 00:26:17,080
(2005)

524
00:26:17,080 --> 00:26:21,000
found that self-discipline was correlated with better educational outcomes in

525
00:26:21,000 --> 00:26:21,480
children,

526
00:26:21,480 --> 00:26:24,760
including better attendance and higher grades.

527
00:26:24,760 --> 00:26:25,840
Here,

528
00:26:25,840 --> 00:26:30,480
self-discipline was directly related to lower screen time and fewer

529
00:26:30,480 --> 00:26:31,200
distractions.

530
00:26:31,200 --> 00:26:32,960
For adults,

531
00:26:32,960 --> 00:26:34,200
Converse,

532
00:26:34,200 --> 00:26:34,800
Pathak,

533
00:26:34,800 --> 00:26:36,400
and DePaul (2012)

534
00:26:36,400 --> 00:26:41,200
found that greater self-control predicted increased pay and better prestige.

535
00:26:41,200 --> 00:26:48,240
Better relationships – Knowing how to regulate strong emotions,

536
00:26:48,240 --> 00:26:52,520
how to set aside your own desires and focus on others during listening,

537
00:26:52,520 --> 00:26:57,640
and how to be patient all lead to better interpersonal connections,

538
00:26:57,640 --> 00:26:59,160
whether that’s with family,

539
00:26:59,160 --> 00:27:00,040
friends,

540
00:27:00,040 --> 00:27:01,120
or colleagues.

541
00:27:01,120 --> 00:27:05,480
Self-discipline means you’re able to take responsibility for yourself while

542
00:27:05,480 --> 00:27:06,680
drawing good boundaries.

543
00:27:06,680 --> 00:27:13,840
Things like compassion and perspective-taking can only happen when we are able

544
00:27:13,840 --> 00:27:19,440
to voluntarily pause our own desires in the present and focus on other people.

545
00:27:19,440 --> 00:27:23,840
Just as short attention spans lead to shallow work,

546
00:27:23,840 --> 00:27:28,920
poor self-control in relationships leads to shallow and unsatisfying

547
00:27:28,920 --> 00:27:30,000
connections with others.

548
00:27:30,000 --> 00:27:36,320
Greater chance of achieving goals – Face it - in life,

549
00:27:36,320 --> 00:27:40,920
the most impressive and satisfying goals are never those that happen merely by

550
00:27:40,920 --> 00:27:41,680
accident.

551
00:27:41,680 --> 00:27:42,720
Rather,

552
00:27:42,720 --> 00:27:48,640
the things we most want to achieve take sustained effort over a long period of

553
00:27:48,640 --> 00:27:49,000
time.

554
00:27:49,000 --> 00:27:53,280
If we are constantly trapped in the present,

555
00:27:53,280 --> 00:27:56,280
distracted by momentary rewards,

556
00:27:56,280 --> 00:27:59,080
we never build the momentum for something greater,

557
00:27:59,080 --> 00:28:01,360
be that creating something unique,

558
00:28:01,360 --> 00:28:02,680
building a business,

559
00:28:02,680 --> 00:28:05,160
achieving a fitness or athletic goal,

560
00:28:05,160 --> 00:28:06,400
developing a new skill,

561
00:28:06,400 --> 00:28:10,760
or enduring the rigors of tertiary education.

562
00:28:10,760 --> 00:28:18,200
Better mental health – Those with good self-discipline trust themselves and

563
00:28:18,200 --> 00:28:20,080
have higher self-esteem and maturity.

564
00:28:20,080 --> 00:28:24,160
They feel more resilient because they know they are capable of holding their

565
00:28:24,160 --> 00:28:26,760
own in the face of distraction or temptation.

566
00:28:26,760 --> 00:28:33,360
Knowing how to anchor in your own will and self-regulate is a big part of being

567
00:28:33,360 --> 00:28:34,760
a well-rounded mature adult.

568
00:28:34,760 --> 00:28:40,560
Less criminal behavior – This one goes without saying!

569
00:28:40,560 --> 00:28:41,640
Really,

570
00:28:41,640 --> 00:28:45,600
there is just one big benefit that comes from better discipline,

571
00:28:45,600 --> 00:28:50,960
and it’s this - the ability to be in control of your own life.

572
00:28:50,960 --> 00:28:57,000
The satisfaction that comes with knowing that you are the driving force behind

573
00:28:57,000 --> 00:28:57,680
your thoughts,

574
00:28:57,680 --> 00:28:58,320
feelings,

575
00:28:58,320 --> 00:28:58,960
and actions,

576
00:28:58,960 --> 00:29:01,840
and not something external to you.

577
00:29:01,840 --> 00:29:06,480
Many of us think of self-discipline as a boring and difficult thing,

578
00:29:06,480 --> 00:29:08,280
almost like a punishment.

579
00:29:08,280 --> 00:29:14,320
We imagine a kind of internalized drill sergeant whose job in life is to make

580
00:29:14,320 --> 00:29:18,120
us unhappy and keep us away from what we really want.

581
00:29:18,120 --> 00:29:23,400
But we can reframe this and understand that self-discipline and self-control

582
00:29:23,400 --> 00:29:26,640
are actually the only means we have to creating more freedom for

583
00:29:26,640 --> 00:29:31,080
ourselves—freedom to choose what we want our lives to be.

584
00:29:31,080 --> 00:29:35,320
Though it may take practice and some trial and error,

585
00:29:35,320 --> 00:29:39,120
being in command of ourselves is actually the happier,

586
00:29:39,120 --> 00:29:40,600
more balanced,

587
00:29:40,600 --> 00:29:42,400
and calmer state of mind.

588
00:29:42,400 --> 00:29:43,920
It is,

589
00:29:43,920 --> 00:29:44,800
deep down,

590
00:29:44,800 --> 00:29:50,280
the thing we really want—not the piece of cake or the quick fix or the

591
00:29:50,280 --> 00:29:52,120
distracting social media post.

592
00:29:52,120 --> 00:29:55,320
If we constantly remind ourselves of this fact,

593
00:29:55,320 --> 00:30:00,640
then we are constantly putting ourselves back in control and inviting our

594
00:30:00,640 --> 00:30:03,400
prefrontal cortex to make the final decision.

595
00:30:03,400 --> 00:30:05,840
Take Action .- In your journal,

596
00:30:05,840 --> 00:30:10,440
take a moment to think about the benefits you’d most like in the various

597
00:30:10,440 --> 00:30:11,360
areas of your life,

598
00:30:11,360 --> 00:30:12,440
such as health,

599
00:30:12,440 --> 00:30:13,720
relationships,

600
00:30:13,720 --> 00:30:14,160
etc.

601
00:30:14,160 --> 00:30:17,720
In what ways are you most ready to improve?

602
00:30:17,720 --> 00:30:21,920
What part of your life is crying out most for transformation?

603
00:30:21,920 --> 00:30:26,080
Willpower Fatigue.

604
00:30:26,080 --> 00:30:30,840
Self-discipline is like a muscle—the more you exercise it,

605
00:30:30,840 --> 00:30:32,160
the stronger it gets.

606
00:30:32,160 --> 00:30:33,960
The stronger it gets,

607
00:30:33,960 --> 00:30:36,400
the easier it finds certain tasks,

608
00:30:36,400 --> 00:30:39,640
and what was once difficult eventually becomes easy.

609
00:30:39,640 --> 00:30:44,200
But self-discipline is also like a muscle in the sense that it can get worn out

610
00:30:44,200 --> 00:30:44,960
and depleted.

611
00:30:44,960 --> 00:30:48,160
It needs to rest just like your muscles do.

612
00:30:48,160 --> 00:30:52,320
The strongest person in the world can “spend” their muscle strength in a

613
00:30:52,320 --> 00:30:53,440
hard training session,

614
00:30:53,440 --> 00:30:57,840
and then be utterly weak until they rest up and recuperate.

615
00:30:57,840 --> 00:31:00,480
Any strength trainer will tell you,

616
00:31:00,480 --> 00:31:01,000
however,

617
00:31:01,000 --> 00:31:04,400
that resting your muscles and allowing them to recover is a big part of what

618
00:31:04,400 --> 00:31:05,880
makes them stronger in the long run,

619
00:31:05,880 --> 00:31:06,120
though.

620
00:31:06,120 --> 00:31:11,960
People tend to think of willpower as an all-or-nothing thing—we either have

621
00:31:11,960 --> 00:31:12,760
it or we don’t.

622
00:31:12,760 --> 00:31:17,920
But willpower is best thought of as a tank that can fill and empty throughout

623
00:31:17,920 --> 00:31:18,160
the day,

624
00:31:18,160 --> 00:31:21,760
and can be influenced by our choices and environment.

625
00:31:21,760 --> 00:31:27,640
A now-famous study published by the National Academy of Sciences showed what

626
00:31:27,640 --> 00:31:34,840
happened when psychologists examined 1112 judicial rulings.

627
00:31:34,840 --> 00:31:36,360
In these cases,

628
00:31:36,360 --> 00:31:40,560
a judge needed to decide whether a criminal should be released from prison on

629
00:31:40,560 --> 00:31:40,960
parole.

630
00:31:40,960 --> 00:31:45,920
The researchers were surprised to discover that the judges’ choices appeared

631
00:31:45,920 --> 00:31:50,360
to be most influenced not by the unique cases in front of them,

632
00:31:50,360 --> 00:31:54,280
but by something else - the time of day.

633
00:31:54,280 --> 00:31:55,560
Namely,

634
00:31:55,560 --> 00:32:00,480
favorable rulings tended to be made sixty-five percent of the time if held in

635
00:32:00,480 --> 00:32:00,800
the morning,

636
00:32:00,800 --> 00:32:05,520
but chances of being granted parole would drop as the day wore on.

637
00:32:05,520 --> 00:32:06,800
After lunch,

638
00:32:06,800 --> 00:32:10,720
the positive-ruling rate shot back up to sixty-five percent.

639
00:32:10,720 --> 00:32:12,400
But as the hours rolled by,

640
00:32:12,400 --> 00:32:15,360
this rate again dropped steadily downward,

641
00:32:15,360 --> 00:32:19,120
until it was near zero percent at the close of day.

642
00:32:19,120 --> 00:32:22,480
It doesn’t take a genius to guess why.

643
00:32:22,480 --> 00:32:25,960
The judges were simply getting tired!

644
00:32:25,960 --> 00:32:27,480
After lunch,

645
00:32:27,480 --> 00:32:28,720
somewhat refreshed,

646
00:32:28,720 --> 00:32:32,760
they were able to give the cases their full and impartial attention,

647
00:32:32,760 --> 00:32:34,560
but with each passing hour,

648
00:32:34,560 --> 00:32:40,440
their “decision fatigue” increased and they made less charitable judgments.

649
00:32:40,440 --> 00:32:45,120
It didn’t matter whether the crime was rape or murder or fraud—the pattern

650
00:32:45,120 --> 00:32:45,920
was consistent.

651
00:32:45,920 --> 00:32:51,000
It was as if the decision-making muscle of each judge was getting worn out and

652
00:32:51,000 --> 00:32:54,880
less and less able to function correctly as the day wore on.

653
00:32:54,880 --> 00:33:00,600
So what we can conclude (other than that we should schedule our parole hearings

654
00:33:00,600 --> 00:33:01,720
for mornings if we can!)

655
00:33:01,720 --> 00:33:06,600
is that the judges didn’t exactly have high willpower or low

656
00:33:06,600 --> 00:33:07,960
willpower—rather,

657
00:33:07,960 --> 00:33:10,760
they depleted what willpower they had.

658
00:33:10,760 --> 00:33:12,920
In the same way,

659
00:33:12,920 --> 00:33:18,440
that time you cheated on your diet last Tuesday doesn’t mean you had low

660
00:33:18,440 --> 00:33:22,840
willpower—it just meant that your willpower current’s account was overdrawn

661
00:33:22,840 --> 00:33:26,680
that day ...perhaps it had already been spent on something else!

662
00:33:26,680 --> 00:33:32,640
So-called decision fatigue can also be understood as willpower fatigue.

663
00:33:32,640 --> 00:33:38,320
You can say no to the temptation once (that’s one rep of your willpower

664
00:33:38,320 --> 00:33:38,680
muscle)

665
00:33:38,680 --> 00:33:43,600
and then say no to it again another dozen times later in the day (that’s more

666
00:33:43,600 --> 00:33:44,040
reps).

667
00:33:44,040 --> 00:33:45,640
But come the evening,

668
00:33:45,640 --> 00:33:48,840
that poor willpower muscle is worn out.

669
00:33:48,840 --> 00:33:51,760
So you arrive home after a long hard day and think,

670
00:33:51,760 --> 00:33:52,640
“Well,

671
00:33:52,640 --> 00:33:54,440
I’ve been so good.

672
00:33:54,440 --> 00:33:58,160
I deserve it,” and you finally succumb to temptation.

673
00:33:58,160 --> 00:34:03,920
This is not unlike what weight trainers call muscle “failure”—you

674
00:34:03,920 --> 00:34:06,280
literally cannot use the muscle anymore.

675
00:34:06,280 --> 00:34:07,800
Crucially,

676
00:34:07,800 --> 00:34:11,160
your willpower muscle (your prefrontal cortex)

677
00:34:11,160 --> 00:34:14,240
is responsible for a lot of different jobs throughout the day,

678
00:34:14,240 --> 00:34:19,240
and spending all your will on one task means it’s not available for another

679
00:34:19,240 --> 00:34:19,680
task.

680
00:34:19,680 --> 00:34:20,560
For example,

681
00:34:20,560 --> 00:34:24,880
you may have spent all day at work solving problems,

682
00:34:24,880 --> 00:34:26,200
making decisions,

683
00:34:26,200 --> 00:34:28,040
and resisting distractions.

684
00:34:28,040 --> 00:34:30,560
When you get home and it’s time to go to the gym,

685
00:34:30,560 --> 00:34:30,760
though,

686
00:34:30,760 --> 00:34:36,120
you suddenly feel “too tired” even though you’ve been sedentary for hours.

687
00:34:36,120 --> 00:34:39,520
You’re not lazy—you really are tired.

688
00:34:39,520 --> 00:34:42,040
But what is exhausted is not your body,

689
00:34:42,040 --> 00:34:45,080
but your sense of willpower and self-control.

690
00:34:45,080 --> 00:34:50,600
Think of it as different currencies—you can spend dollars in one moment and

691
00:34:50,600 --> 00:34:53,120
euros and yen in the next.

692
00:34:53,120 --> 00:34:53,960
But ultimately,

693
00:34:53,960 --> 00:34:54,600
it’s all money,

694
00:34:54,600 --> 00:34:57,200
and you only have so much of it to spend.

695
00:34:57,200 --> 00:35:02,120
Be Aware .- When was the last time your willpower failed?

696
00:35:02,120 --> 00:35:03,640
What time of day was it,

697
00:35:03,640 --> 00:35:05,200
what was the context,

698
00:35:05,200 --> 00:35:11,800
and what made it so difficult to maintain discipline at that moment when you

699
00:35:11,800 --> 00:35:13,680
had maintained it at other times?

700
00:35:13,680 --> 00:35:16,120
If you can’t think of anything,

701
00:35:16,120 --> 00:35:21,800
stay alert all throughout today and notice how your sense of self-control waxes

702
00:35:21,800 --> 00:35:22,600
and wanes.

703
00:35:22,600 --> 00:35:26,240
How To Protect Your Willpower.

704
00:35:26,240 --> 00:35:31,960
So how do you cultivate and improve your own sense of self-discipline?

705
00:35:31,960 --> 00:35:32,840
Well,

706
00:35:32,840 --> 00:35:37,520
it’s not by magically creating more willpower—that’s impossible.

707
00:35:37,520 --> 00:35:38,200
Instead,

708
00:35:38,200 --> 00:35:42,480
it’s by protecting and managing the willpower we do have.

709
00:35:42,480 --> 00:35:47,160
Here are a few simple ways to do that—notice that in each case,

710
00:35:47,160 --> 00:35:52,080
you are Not required to strong arm your way through things and valiantly fight

711
00:35:52,080 --> 00:35:52,680
off temptation.

712
00:35:52,680 --> 00:35:56,480
Remember that you can only be strong for so long.

713
00:35:56,480 --> 00:36:01,000
You need a strategy that will still be in place for all those times your

714
00:36:01,000 --> 00:36:03,400
willpower muscle is fatigued and replenishing.

715
00:36:03,400 --> 00:36:08,000
Do The Most Important Thing First.

716
00:36:08,000 --> 00:36:10,240
This is only logical.

717
00:36:10,240 --> 00:36:14,560
Prioritize the task that is most important and demands the most of you.

718
00:36:14,560 --> 00:36:17,400
Many people do not really lack willpower at all,

719
00:36:17,400 --> 00:36:22,360
but rather have just mismanaged their willpower and wasted it on the wrong

720
00:36:22,360 --> 00:36:22,640
thing.

721
00:36:22,640 --> 00:36:28,320
A good habit is to assign yourself just three things to do every day.

722
00:36:28,320 --> 00:36:33,200
Choose no more than three tasks that you are unwilling to leave unfinished by

723
00:36:33,200 --> 00:36:33,920
the end of the day.

724
00:36:33,920 --> 00:36:35,240
Ask yourself,

725
00:36:35,240 --> 00:36:37,160
“Which thing would,

726
00:36:37,160 --> 00:36:38,200
if completed,

727
00:36:38,200 --> 00:36:42,360
make me feel most satisfied and accomplished by the end of today?"

728
00:36:42,360 --> 00:36:44,800
Then do that thing first.

729
00:36:44,800 --> 00:36:49,600
You can tackle other less important ones later if you complete the important

730
00:36:49,600 --> 00:36:50,480
three,

731
00:36:50,480 --> 00:36:55,160
but do not allow these secondary tasks to derail or distract you.

732
00:36:55,160 --> 00:36:56,480
For example,

733
00:36:56,480 --> 00:37:01,000
you might be the kind of person who is most energetic and alert at 11 a.m.

734
00:37:01,000 --> 00:37:01,880
every morning.

735
00:37:01,880 --> 00:37:07,400
You put a fence around your best two or three hours and dedicate this time and

736
00:37:07,400 --> 00:37:09,440
energy to your most important goals.

737
00:37:09,440 --> 00:37:14,120
Instead of tiring yourself out on boring low-level work,

738
00:37:14,120 --> 00:37:16,600
you spend this time strategizing,

739
00:37:16,600 --> 00:37:17,520
creating,

740
00:37:17,520 --> 00:37:19,000
solving problems,

741
00:37:19,000 --> 00:37:21,680
or tackling the meatier issues.

742
00:37:21,680 --> 00:37:26,040
Give Yourself Fewer Decisions.

743
00:37:26,040 --> 00:37:32,640
Plenty of self-help advice out there tells you to “just decide to do it."

744
00:37:32,640 --> 00:37:34,240
That’s well and good,

745
00:37:34,240 --> 00:37:39,000
except you now know that the ability to decide is not infinite.

746
00:37:39,000 --> 00:37:40,160
Instead,

747
00:37:40,160 --> 00:37:45,400
treat your capacity for decision-making as a limited resource to guard.

748
00:37:45,400 --> 00:37:49,440
Reserve it for situations that genuinely need it most.

749
00:37:49,440 --> 00:37:51,200
The other stuff?

750
00:37:51,200 --> 00:37:53,840
You can put that on autopilot.

751
00:37:53,840 --> 00:37:56,480
If you can make something automatic,

752
00:37:56,480 --> 00:38:00,440
then you no longer have to make a decision about it—or rather,

753
00:38:00,440 --> 00:38:02,560
you make a decision once and move on.

754
00:38:02,560 --> 00:38:03,400
For example,

755
00:38:03,400 --> 00:38:08,480
if you keep finding that the chore of deciding what’s for dinner every day is

756
00:38:08,480 --> 00:38:09,920
depleting your willpower too much,

757
00:38:09,920 --> 00:38:12,920
then stop giving yourself that decision.

758
00:38:12,920 --> 00:38:15,960
Set up a meal order service,

759
00:38:15,960 --> 00:38:17,800
get someone else to cook for you,

760
00:38:17,800 --> 00:38:22,800
or batch cook everything once a week and label your meals so you know ahead of

761
00:38:22,800 --> 00:38:24,480
time exactly what you’re eating,

762
00:38:24,480 --> 00:38:26,800
no further thought required.

763
00:38:26,800 --> 00:38:32,360
It can be a waste of your time and energy to mull over improving your

764
00:38:32,360 --> 00:38:33,560
decision-making process.

765
00:38:33,560 --> 00:38:33,840
Instead,

766
00:38:33,840 --> 00:38:36,840
just stop making as many decisions!

767
00:38:36,840 --> 00:38:42,840
This is what schedules and habits are designed for—to take away your choice.

768
00:38:42,840 --> 00:38:49,200
You could deplete your willpower trying to decide whether you should do X or Y

769
00:38:49,200 --> 00:38:49,800
this evening.

770
00:38:49,800 --> 00:38:51,000
But if you have a schedule,

771
00:38:51,000 --> 00:38:56,720
you’ve already solved the problem—just consult the schedule and do that.

772
00:38:56,720 --> 00:39:00,520
Don’T Beat Yourself Up.

773
00:39:00,520 --> 00:39:03,760
If you simplify your life,

774
00:39:03,760 --> 00:39:09,760
budget your willpower and energy and make the right thing the easiest and most

775
00:39:09,760 --> 00:39:10,640
automatic thing,

776
00:39:10,640 --> 00:39:12,360
you can get pretty far.

777
00:39:12,360 --> 00:39:13,640
But even still,

778
00:39:13,640 --> 00:39:16,280
you will occasionally make a choice you later regret.

779
00:39:16,280 --> 00:39:18,200
We are all fallible,

780
00:39:18,200 --> 00:39:20,680
and perfection is not possible.

781
00:39:20,680 --> 00:39:25,560
This means we also need a strategy for dealing with inevitable slip-ups.

782
00:39:25,560 --> 00:39:31,440
The best strategy is not to fall into self-admonishment and despair—primarily

783
00:39:31,440 --> 00:39:34,880
because this approach will make you less likely to carry on!

784
00:39:34,880 --> 00:39:35,600
Rather,

785
00:39:35,600 --> 00:39:38,000
be compassionate with yourself.

786
00:39:38,000 --> 00:39:42,120
Recover as quickly as possible by accepting the mistake,

787
00:39:42,120 --> 00:39:46,760
then taking immediate action in the right direction again.

788
00:39:46,760 --> 00:39:48,160
For example,

789
00:39:48,160 --> 00:39:50,400
you may cheat on your diet and feel awful.

790
00:39:50,400 --> 00:39:55,600
But forgive yourself and make your very next decision a good one.

791
00:39:55,600 --> 00:39:56,720
Even better,

792
00:39:56,720 --> 00:40:02,240
allow your remorse to be put to good use and ask yourself why you failed and

793
00:40:02,240 --> 00:40:04,520
what you can do to be better next time.

794
00:40:04,520 --> 00:40:05,440
Remember,

795
00:40:05,440 --> 00:40:11,320
you will always be most effective and a far better learner if you take shame

796
00:40:11,320 --> 00:40:12,600
and blame out of the equation.

797
00:40:12,600 --> 00:40:18,160
Take Action .- Make a to-do list for today’s tasks,

798
00:40:18,160 --> 00:40:22,480
focusing on just three most important items,

799
00:40:22,480 --> 00:40:25,480
and do them all when you’re feeling strongest.

800
00:40:25,480 --> 00:40:27,200
Notice how you feel.

801
00:40:27,200 --> 00:40:30,520
Chapter Takeaways -

802
00:40:30,520 --> 00:40:33,680
•To live a more self-disciplined life,

803
00:40:33,680 --> 00:40:37,920
we need to understand only two main principles - 1)

804
00:40:37,920 --> 00:40:39,920
be aware and 2)

805
00:40:39,920 --> 00:40:41,800
take conscious action.

806
00:40:41,800 --> 00:40:48,880
•Self-discipline has a biological and neurological basis—but though it

807
00:40:48,880 --> 00:40:49,400
starts there,

808
00:40:49,400 --> 00:40:51,520
it’s not where it ends.

809
00:40:51,520 --> 00:40:56,000
Our decisions come down to opposing influences from our more primal and

810
00:40:56,000 --> 00:41:01,240
instinctual hind brain and our higher prefrontal cortex.

811
00:41:01,240 --> 00:41:06,560
The degree to which we have self-control is the degree of connection between

812
00:41:06,560 --> 00:41:07,360
these two parts.

813
00:41:07,360 --> 00:41:13,720
•Delayed gratification is the ability to delay the fulfilment of an impulse

814
00:41:13,720 --> 00:41:18,440
for immediate satisfaction in favor of a reward sometime in the future.

815
00:41:18,440 --> 00:41:21,360
It’s an essential part of a self-disciplined life.

816
00:41:21,360 --> 00:41:25,880
By understanding the reasons you tend toward instant gratification,

817
00:41:25,880 --> 00:41:27,480
you can remove them.

818
00:41:27,480 --> 00:41:33,440
•By focusing on the benefits of delayed gratification and greater

819
00:41:33,440 --> 00:41:34,000
self-discipline,

820
00:41:34,000 --> 00:41:38,960
you keep your eye on the bigger prize and put momentary pleasures into

821
00:41:38,960 --> 00:41:39,600
perspective.

822
00:41:39,600 --> 00:41:41,680
Of all the many benefits,

823
00:41:41,680 --> 00:41:47,000
the greatest is the real sense that you are in control of your own life—i.e.,

824
00:41:47,000 --> 00:41:48,440
more freedom.

825
00:41:48,440 --> 00:41:55,280
•Willpower is like a muscle—it builds with repeated use but can get

826
00:41:55,280 --> 00:41:55,800
fatigued,

827
00:41:55,800 --> 00:41:57,640
so it needs to be replenished.

828
00:41:57,640 --> 00:42:03,120
Protect and manage your willpower by doing the most important tasks first,

829
00:42:03,120 --> 00:42:08,160
simplifying life so you have fewer decisions (e.g.,

830
00:42:08,160 --> 00:42:09,360
automating or delegating)

831
00:42:09,360 --> 00:42:12,560
and quickly forgiving slip-ups when they happen.

832
00:42:12,560 --> 00:42:17,400
This has been

833
00:42:17,400 --> 00:42:38,760
15 Minute Checkpoint Due 29 Aug 2022 GMT-04:00