Discipline. Just the sound of it can make personal training clients visibly flinch. The notion brings to mind a memorable Seinfeld episode involving a bet among friends revolving around personal control: within minutes of agreeing, Kramer barges in, slams his cash on the counter, and exclaims, “I’m out!” (Cue the laughter.)
Regardless of your existing feelings towards discipline, dedicating time to nurture it can yield profound benefits, along with numerous engaging methods to explore its development.
The Influence of Individual Action
Although self-control and self-discipline may appear similar, they fundamentally differ in one aspect: time.
Self-control refers to the capacity to resist immediate impulses (“I won’t touch the hot stove”).
Self-discipline, on the other hand, involves sustaining commitment to a specified plan, routine, or program over time, often for the purpose of achieving a particular goal.
Both skills are essential, but they are not interchangeable; mastery of the former does not guarantee proficiency in the latter. In fact, achieving self-discipline is considered the ultimate benchmark and tends to be more challenging to establish.
Exploring the Depths of Self-Discipline
Kate Borsato, a mental health therapist, focuses on aiding mothers during their transition through motherhood, offering valuable self-help resources to moms worldwide. With her background as a high-performing athlete, she recognizes that the undercurrents of self-discipline are what truly guide us toward fulfilling our desired lives.
“When I reflect on self-discipline,” Borsato shares, “I’ve often found myself puzzled by why some goals seem effortless and exciting while others are a grueling struggle. Were those goals even truly mine? I don’t think it’s exclusively about self-discipline.”
Borsato emphasizes that the motivation to meet a goal should stem from our core values. “What is it that genuinely resonates with us? What will it provide us? What emotional underpinnings drive that particular goal? By examining these queries, we can align closer with our values, which are the true catalysts for a meaningful lifestyle,” she explains.
Incorporating Self-Discipline into Daily Routines
Begin with a clear understanding of your values and desired feelings.
Borsato inquires, “So, you aim to exercise five times weekly? But what’s the reasoning behind that? How will it enhance your life?” Or, “Perhaps you’ve set a daily meditation goal. Why is that? It might be in pursuit of becoming a more centered and calm parent to foster a serene environment for your family. Excellent! Document that—it’s your true motivation.”
Focus on intentional living over being on autopilot.
“We can’t simply drift through the day and expect to make decisions that align with our values,” Borsato asserts. Instead, she advises us to take moments to be present and regularly check in with ourselves. “Explicitly defining our goals and values (writing them down) enables us to notice when our choices diverge from those goals,” she adds.
Practicing Self-Forgiveness When Discipline Wavers
Cultivating self-compassion (the antithesis of self-criticism) can be challenging. However, Borsato notes, “Self-criticism does not drive motivation. It triggers a stress response in your body, making positive changes harder to achieve.”
Conversely, self-compassion involves treating oneself with kindness and understanding, especially during setbacks. This approach facilitates growth and lays the foundation for moving closer to one’s objectives.
“Self-compassion doesn’t imply letting yourself off the hook,” Borsato clarifies. It’s not about abandoning your aspirations. “Rather, it involves recognizing when things are tough, and then contemplating what steps you can take to realign with your goals.”
Harnessing Self-Discipline
“By aligning our actions with our values, embracing what inspires us, and rejecting what detracts from our focus, we can craft a deeply satisfying life,” asserts Borsato. “We must prepare for inevitable obstacles, fluctuating motivation, and discipline, but with patience and intention, we can progressively move toward what matters most in our lives.”
Eliminate temptation
It seems obvious: if you don’t keep Ben & Jerry’s stashed in your freezer, it won’t surprise you on a leisurely Friday night. However, this concept might not be as clear in other areas requiring self-discipline.
Discover your motivation
Without personal investment, you’ll find it harder to maintain your resolve. Connecting your self-discipline goals with a meaningful cause can enhance your commitment.
Take it slow
Is your ambition to conquer Machu Picchu, yet the most hiking you do is from your sofa to the fridge? Initiate with manageable, bite-sized goals (such as taking 30-minute outdoor walks every Monday without interruptions) and build on each achievement towards your ultimate goal.
Do not let fatigue, either mental or physical, derail your pursuit of goals. You might find the following supplements to be beneficial in building discipline; now, if only you can recall to take them…
Creatine monohydrate
Traditionally aimed at enhancing strength and physical performance, emerging research indicates potential cognitive advantages as well!
Vitamin B12 and folic acid
Feeling drained? Surprisingly, it may be partially due to your healthy plant-based diet. Deficiencies in vitamin B12 and folic acid (prominently found in meat) could hamper cell growth and overall energy levels (among other issues).
Calcium and magnesium
Who doesn’t wish for strong bones and robust muscles? Supplementing with calcium and magnesium may help support both!
Vitamin D
A deficiency in this essential vitamin is linked to various issues, particularly regarding mental health, such as depression. If you reside in areas with limited sunlight at certain times of the year, considering incorporating this vitamin into your regimen may be beneficial.
Once solely for elite athletes, marines, and extreme enthusiasts, cold plunging and ice baths have become increasingly popular in health trends.
Typically, one immerses themselves (up to the armpits) in icy water for a brief period, enduring the discomfort. While scientific consensus on the physical advantages is still developing, the evidence supporting benefits for self-regulation and mood enhancement is more substantial.
Approach with caution
Due to the shock of cold temperatures, ensure you’re fit enough before attempting. Consult with your doctor, and if given the green light, begin gradually: start your morning shower with 30 seconds of cold water, then extend that duration as you progress. Good luck with those chilly experiences!
