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How to Develop Self-Discipline, Resist Temptations and Reach Your Long-Terms Goals
If you want to make positive changes in your life and achieve your long-term goals, I can’t think of a better way to do it than to learn how to become more self-disciplined.
Science has figured out a lot of interesting aspects of self-discipline and willpower, but most of this knowledge is buried deep inside long and boring scientific papers.
If you’d like to benefit from these studies without actually reading them, this course is for you.
I’ve done the job for you and researched the most useful and viable scientific findings that will help you improve your self-discipline.
Here are just a couple of things you will learn from the course:
- what a bank robber with lemon juice on his face can teach you about self-control. The story will make you laugh out loud, but its implications will make you think twice about your ability to control your urges.
- how $50 chocolate bars can motivate you to keep going when faced with an overwhelming temptation to give in.
- why President Obama wears only gray and blue suits and what it has to do with self-control (it’s also a possible reason why the poor stay poor).
- why the popular way of visualization can actually prevent you from reaching your goals and destroy your self-control (and what to do instead).
- what dopamine is and why it’s crucial to understand its role to break your bad habits and form good ones.
- practical ways to train your self-discipline. Discover some of the most important techniques to increase your self-control and become better at resisting instant gratification.
- why the status quo bias will threaten your goals and what to do to reduce its effect on your resolutions.
- why extreme diets help people achieve long-term results, and how to apply these findings in your own life.
- why and when indulging yourself can actually help you build your self-discipline. Yes, you can stuff yourself (from time to time) and still lose weight.
Instead of sharing with you the detailed "why" (with confusing and boring descriptions of studies), I will share with you the "how" – advice that will change your life if you decide to follow it.
You too can master the art of self-discipline and learn how to resist temptations. Your long term goals are worth it.
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|Section 1: Introduction|
How do you build self-discipline in your life? How do you resist short-term rewards in order to reach your long-term goals? This course (based on my bestselling book How to Build Self-Discipline: Resist Temptations and Reach Your Long-Term Goals) has the answers to these questions.
|Section 2: The Basics of Self-Discipline|
Self-discipline can seem difficult, but can be simplified to one simple concept: automating your behavior. You don’t need more self-discipline than you already have if you establish new habits in your life – default actions you take when tempted away from your long-term goals.
Self-discipline is about controlling your temporary urges to meet your long-term goals. The key phrase here is long-term goals. They are the reason why you say no to instant gratification and one of the most powerful tools to help you stick to your resolutions.
People who want to become more disciplined often mistake self-discipline with making themselves miserable. That’s not what self-discipline is about.
|Bad habits are difficult to overcome because they happen too quickly. Before you think about it, you’ve already devoured the chocolate bar you swore you’d avoid. Your “why” is of no use if your habits leave you no time to take action.|
Keystone Habits - Presentation
|Quiz 1||4 questions|
Let's review what you've learned about the basics of self-discipline.
|Section 3: The Secrets of Dopamine|
|A dopamine release results in a feel-good spike. Drugs, sex, and exercise all lead to such a surge. However, contrary to common knowledge, dopamine has little to do with happiness.|
Although dopamine can work against you, it’s not an evil neurotransmitter just waiting to find yet another temptation to break your long-term goals.
|Quiz 2||2 questions|
Let's review what you've learned about the secrets of dopamine.
|Section 4: Training Your Willpower|
You can introduce more willpower and discipline in your life if you make an effort to stop avoiding discomfort. Acting against your urges and emotions will build more toughness, which in turn will help you resist temptations better. There are three simple ways to develop more willpower.
|Quiz 3||1 question|
Let's review what you've learned about training your willpower.
|Section 5: Traps That Challenge Your Self-Discipline|
|Motivational speaker Jim Rohn once famously said that we are the average of the five people we spend the most time with. Although his saying wasn’t based on any scientific proof, it’s obvious that family and friends influence all aspects of our lives. We copy their sayings, behaviors, habits, and opinions.|
Studies show that due to a phenomenon known as temporal discounting, people prefer immediate gains over future rewards. Part of the reason lies in considering their future selves strangers. If you fall into this temporal discounting, you may fail to introduce changes that would benefit you in the future, such as saving money. After all, why save for a stranger?
False hope syndrome refers to a behavior of setting unrealistic expectations about the speed, amount, ease, and consequences of the changes you want to make in your life.
Decision fatigue is simply not having the energy to make a decision. When this happens, people tend to stick with the status quo, neglecting to make the healthier decisions in-line with what they are trying to change.
|Have you ever given in to a temptation you vowed to resist because you were angry or stressed out?|
1995, Pittsburgh, Pennsylvania: A man named McArthur Wheeler decided to rob a bank. Instead of wearing a ski mask like other robbers, he smeared lemon juice on his face, packed his gun, and left home.
|Status quo bias is a preference to keep things as they are. Any change from your current state is perceived as a loss. As a result, making positive changes in your life can be much harder than you think – simply because you will perceive them as losses, even if the current situation is no longer optimal for you.|
|A powerful way to deal with temptations is to make choices before they become emotional.|
|Quiz 4||8 questions|
Let's review what you've learned about the traps that challenge your self-discipline.
|Section 6: Additional Quick Tips and Tricks to Stay Disciplined|
In the last lesson of the course, we’ll discuss some bonus tips and tricks that will help you stay disciplined and achieve your goals. These ideas will increase your chances of forming a new habit, thus making it easier on your willpower as discussed in the very first lesson. When you combine them with all the things you’ve learned in the other lessons, you’ll become much more successful at saying no to temptations.
|Quiz 5||1 question|
Let's review what you've learned about the additional quick tips and tricks to stay disciplined.
|Section 7: Epilogue|
|You, too, can introduce more self-discipline in your life. The key to start is to give up excuses and take full responsibility for the changes you will or won’t make in your life.|
|Section 8: References|
Martin Meadows is the pen name of a bestselling author who has dedicated his life to personal growth. He constantly reinvents himself by making drastic changes in his life. Over the years, he has: regularly fasted for over 40 hours, taught himself two foreign languages, lost over 30 pounds in 12 weeks, ran several businesses in various industries, took ice-cold showers and baths, lived on a small tropical island in a foreign country for several months, and wrote a 400-page long novel's worth of short stories in one month.
Yet, self-torture is not his passion. Martin likes to test his boundaries to discover how far his comfort zone goes. His findings (based both on his personal experience and scientific studies) help him improve his life. If you're interested in pushing your limits and learning how to become the best version of yourself, you'll love Martin's works.