Is Discipline your Problem? I've Found A Solution.

What does self-discipline look like at work?

Is it a witty thing that makes you cringes each time the word discipline is mentioned? Or does it brings to mind a strict and stern father ready to punish any mishaps?

Sometimes it's the ability to resist temptation, such as distractions to avoid a particular task like writing or just taking a donut from the break room.

As simple as these scenarios may seem, it will shock you to know that it's the cumulative effect of these simple actions that spells our downfall at the end of the day.

A little neglect, postponing that draft and waiting to complete that write-up later may sound so little but cumulatively it's a great punch.

Other times, it's the ability to persist with a task when your energy and motivation seem to be running low.

In times like this, you could boost your mental neurons by finding self motivation within. There are various ways you could increase your own motivation level either by reading, listening to tapes, videos etc.

Sometimes, it's the tendency to procrastinate in doing something very important and major and we rather find ourselves doing the easy and non-essential.

After reading "Eat that Frog", from Brian Tracy,, which gives the 21 Great Ways to Stop Procrastinating and Get More Done in Less Time, I have always learnt to tackle the most difficult task first as a discipline.

Sometimes the solution may be as simple as altering the environment, such as avoiding the break room in the case of the doughnut. 

If it's even a good friend offering it, just find a polite way of talking to the person and refuse it.

When your situation requires a bit of creativity, consider these five methods that has always redeemed me from all my difficult disciplinary situations and I believe it will help you too.

1. The Power of Reinforcement

When you demonstrate self-discipline, it's important to take advantage of each instance as an opportunity to reinforce such behaviour.

The reinforcement doesn't have to be big or substantial, but should be something you enjoy or appreciate, and be administered soon after the behaviour.

That is, how can you treat yourself in some small way for having just resisted temptation, or having persisted when you didn't feel like it?

Simply taking a moment to recognize your accomplishment and congratulating yourself may be an effective form of reinforcement.

Getting a partner to share your wins with you can also encourage you the more and that person could be a watch dog over your future activities.

The effect of reinforcement is that, the behaviour being reinforced is more likely to occur in the future.

Many people we admire for their self-discipline are simply good at reinforcing themselves, even if it's just mentally.

2. The Power of the Future

Many times the benefits of exercising self-discipline are relatively far off in the future, whereas the payoffs for not exercising self-control are relatively immediate.

The immediate need of gratification as against the future benefits is what we all dread. We see the future as so long ahead, and we tend to ask ourselves why not now?

One beneficial practice is to picture yourself at some point in the future, having reaped the benefits of exercising self-discipline now.

In contrast, also see yourself in the future with the consequences of not taking disciplinary actions in the past.

For example, imagine yourself in a better job or enjoying a promotion as a result of consistently tackling dreaded tasks.

Or picture yourself older but healthy and trim as a result of resisting the temptation to snack at work.

One aspect which challenges most people is the ability to save as against the fun of spending all now.

In what ways would your future life be better if you exerted some self-discipline now?

3. The Power of Implementation Intentions

Implementation intentions are little rules you create for yourself so that you have already pre-decided how you will respond in particular situations.

They typically take the form of "When X, I will do Y." For example, "When I am assigned a task I dislike, I will start on it the same day." Or, "When I see donuts in the break room, I will ignore them and go about my business."

One thing that has really worried me during my youthful days was the ability to string a number of girls as future prospects as fiancées. It got to a time even after I have settled on one, I still have a number on my tail. I have to wear a band on my hand to remind me that, I had to stop.

By pre-deciding how you will react, and immediately following your implementation intention, you remove the need to decide in each situation.

Deciding repeatedly in the moment increases the likelihood that at some point you will make a decision that involves a lack of self-discipline.

These are difficulties that sometimes we swear to, but always find ourselves walking back into them. Your ability to preset your decision indicators ahead of time could save you a lot.

4. The Power of Role Models

Who do you know who seems to be the paragon of self-discipline?

When you stay around much disciplined people, it's likely their attitudes and behaviours may rub off you and you could imbibe their ways of behaviour.

When you find your self-discipline waning, imagine what that other person would do in the same situation.

I used to have a boss who is very strict and disciplined, I mostly ask myself in my hardest decision making moments that, what would my boss do in a situation like this?

Research has shown that picturing a role model for self-discipline and what they would do ends up bolstering our self-control in that situation.

Life always becomes much easier when you have something to follow. It is paramount that you always find a role model either in your environment, in movies, books and other places that you could look up to in your most difficult moments.

5. The Power of Building That Muscle

Think of self-discipline as a muscle.

Like any muscle, it gets stronger with exertion. So, by practicing acts of self-discipline that are not overwhelming, you increase your ability to exert self-discipline in more difficult situations.

I heard this quote from somewhere, I can't really know the origin but it says something like;

"Little by little it's a cinch, but yard by yard it's hard"

Exercising a muscle gradually could get the muscle greatly built over time.

This practice involves identifying situations in which you feel confident that you could exhibit self-control, and then intentionally enacting those situations to build the ability to exert self-control in other situations.

All of the practices described here are effective at bolstering self-discipline.

By employing all five, you will be well on your way to increased self-discipline and the benefits that accrue from the consistent practice of self-control.