Now that it’s summer, I need to go to the gym and eat healthy and I should probably add meditation to the list, too. Not only do I need to start these habits; I need discipline to stick to them. Every time I check my phone, I see social media personalities like fitness influencer Camila Jaime and author and podcaster Jocko Willink spreading the same message of discipline and self-control. They say this is the only way I can make positive change a habit……..Continue reading….
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Source: Welness Edition
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Self-discipline refers to one’s ability to control one’s behavior and actions to achieve a goal or to maintain a certain standard of conduct. It is the ability to train oneself to do things that should be done and resist things that should be avoided. This includes setting goals, staying focused, and making sacrifices to those goals. Self-discipline requires practice and effort, but it can lead to improved productivity, better decision-making, and greater success in life.
Self-discipline can also be defined as the ability to give up immediate pleasures for long-term goals (deferred gratification). Discipline is grounded in the ability to leave one’s comfort zone. Habit is about wanting to change for the better, not for pain. To forego or sacrifice immediate pleasure requires thought and focused discipline. Self-discipline is about one’s ability to control their desires and impulses to keep themselves focused on what needs to get done to successfully achieve a goal.
It is about taking small, consistent steps of daily action to build a strong set of disciplined habits that fulfill your objectives. One trains themselves to follow rules and standards that help determine, coalesce, and line up one’s thoughts and actions with the task at hand. Small acts allow one to achieve greater goals. The key component of self-discipline is the trait of perseverance. Daily choices accumulate to produce changes one wants the most, despite obstacles. Self-discipline, determination, and perseverance are similar to grit.
Discipline is about internal and external consistencies. One must decide on what is right from wrong (internal consistency) and adhere to external regulation, which is to have compliance with rules (external consistency). Discipline is used to “expend some effort” to do something one does not feel motivated to do. Discipline is an action that completes, furthers, or solidifies a goal, not merely one’s thoughts and feelings. An action conforms to a value. In other words, one allows values to determine one’s own choices.
Self-discipline may prevent procrastination. People regret things they have not done compared to things they have done. When one procrastinates, they spend time on things that avoid a goal. Procrastination is not always caused by laziness or relaxation. One can procrastinate due to failure or inability to learn. A life-changing habit enhances health, working life, and quality of life. Habits are established in three stages:
- Trigger (the thing that initiates the behavior)
- Behavior (the action one takes)
- Reward (the benefit one gains from doing the behavior)
To effectively utilize this three-step process, it is essential to recognize emotional triggers and maintain a consistent reward. Identifying one’s emotional responses helps pinpoint behavioral patterns that prompt learned routines and outcomes. These patterns might hinder goal achievement. Transforming these responses involves finding alternative ways to fulfill emotional needs and adopting preferred behaviors.
Discovering the required emotional state requires effort, as does establishing new, healthier habits that satisfy one’s needs. It takes two months for a new habit to form, according to research by Phillippa Lally and colleagues. Making a mistake has no measurable impact on any long-term habits. Habit-making is a process and not an event. When one is developing habits to overcome impulses that represent easy paths to short-term gratification, they need control over their mind.
Gaining control over one’s minds, and taking a proactive approach, enables them to navigate challenges without becoming overly fixated on failure, financial strains, or anxiety. Mental anxiety, in particular, can contribute to heightened sensitivity to our surroundings, possibly leading to unnecessary alarmism. Chronic stress can be detrimental to the development of the executive function, and may make us perceive problems where they do not exist.
Brett McKay recommends to focus on one’s circle of influence—what one can control—rather than one’s own sphere of concern, which encompasses things beyond one’s control. Self-discipline can be as straightforward as tackling a challenging task before bedtime or during other moments of the day; it is about carving out a portion of one’s day to cultivate self-discipline. It involves resisting the temptation of opting for the easiest route (primitive urges) to achieve long-term goals.
A person’s actions are a product of one’s ability to control themselves, both positively and negatively. Habits are automatic mechanisms that conserve one’s willpower energy. About 40% of a person’s actions are driven by programmed habits. The longer one holds to bad habits, the more difficult it is to break free from them. As one resists temptations, one’s desires get stronger. Choices often involve a trade-off between with short-term pleasure in exchange for long-term pain (immediate gratification) or short-term pain and long-term pleasure (delayed gratification).
Discipline entails executing habits precisely as intended, enhancing the likelihood of accomplishment and overcoming competing behaviors. Acting promptly exemplifies discipline, while habits are built on preparedness and inclination. This requires a suitable level of buffering against competing behaviors. There are three ways to learn to build discipline, according to Sam Thomas Davies.
Self-assessment: Determine the underlying reason for requiring discipline. Address resistance by identifying its source and counteracting it through commitment instead of making excuses or yielding to peer pressure.
Self-awareness: Learn why oneself does not break their habits, mostly due to a lack of awareness about the ease of succumbing to impulses rather than staying committed. A remedy is to eliminate any distractions.
Self-celebration: Celebrate and reward daily accomplishments, even if one fails to live up to one’s expectations. Each outcome provides an opportunity for learning and growth.
There are two types of goals: active and passive. Passive goals are ideas, while active goals are concrete plans with specific measures and steps. This includes setting long-term objectives and planning daily tasks. Creating active goals provides direction and helps prevent distractions by outlining precisely what needs to be done. Positive discipline is a discipline model used by some schools and in parenting that focuses on the positive points of behavior.
It is based on the idea that there are no bad children, just good and bad behaviors. Practitioners of positive discipline believe that good behavior can be taught and reinforced while weaning bad behaviors without hurting the child verbally or physically. People engaging in positive discipline believe that they are not ignoring problems but dealing with the problem differently by helping the child learn how to handle situations more appropriately while remaining kind to the children themselves.
Positive behavior support (PBS) is a structured, open-ended model that many parents and schools follow. It promotes positive decision making, teaching expectations to children early, and encouraging positive behaviors. Positive discipline is in contrast to negative discipline. Negative discipline may involve angry, destructive, or violent responses to inappropriate behavior. In terms used by psychology research, positive discipline uses the full range of reinforcement and punishment options:
- Positive reinforcement, such as complimenting a good effort;
- Negative reinforcement, such as removing undesired or non-preferred stimuli;
- Positive punishment, such as requiring a child to clean up a mess they made; and
- Negative punishment, such as removing a privilege in response to poor behavior.
However, unlike negative discipline, it does all of these things in a kind, encouraging, and firm manner. The focus of positive discipline is to establish reasonable limits and guide children to take responsibility to stay within these limits, or learn how to remedy the situation when they do not. “
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