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  • - Hey, what is going on, guys?

  • So today, I wanna talk about a topic

  • I get asked about all the time and that is self-discipline

  • and specifically, what I'm gonna do in this video

  • is share an exercise that I've done in the past

  • and that I believe is one of the best ways

  • to build a universally applicable mental toughness

  • and self-discipline that you can apply

  • to basically any situation.

  • So here is the exercise

  • and it comes in the form of a challenge

  • that I'm gonna issue you.

  • If you're willing for the next 30 days,

  • take an ice cold shower every single day.

  • Now, I know some of you flinched

  • just at the thought of doing that

  • but like I said, I've done this

  • and in fact, I did it for 60 days

  • and now on a regular basis, I end my showers cold

  • even though I do do them warm at this point.

  • So the question is why is an ice cold shower challenge

  • the best way to build self-discipline?

  • Well, to answer that, first, I wanna talk a little bit

  • about what self-discipline is.

  • At its core, self-discipline

  • is the willingness to accept discomfort

  • and that could be in the form of physical pain or discomfort

  • or it could be in the form of the discomfort

  • that comes from denying yourself instant gratification

  • in service of making progress on longer term goals.

  • In either case, your ability to deal with that discomfort

  • is a skill that must be built through repeated exposure.

  • It's as Aristotle once said

  • or rather the historian Will Durant paraphrased,

  • "we are what we repeatedly do.

  • "Excellence then is not an act, but a habit."

  • And if you take self-discipline

  • which is one of the core components of excellence

  • and slot it in there in place of that word excellence,

  • the quote still holds up

  • and the great thing about this process

  • of building up self-discipline

  • is that no matter how you do it, it's an adaptable skill

  • much like our focus or our willpower

  • or the muscles in our bodies.

  • It's able to tackle a variety of different situations

  • even if it was trained in a different way.

  • So we've laid the foundation of self-discipline

  • but the question still remains.

  • Why the heck is an ice cold shower challenge

  • any better than any other method

  • for building that mental toughness?

  • And the answer is twofold.

  • First and most importantly,

  • taking a cold shower is an exercise

  • that is particularly resistant to excuses.

  • So take something else

  • like writing a term paper for example.

  • Say you've got a term paper coming up

  • and it's due in a week.

  • This is an opportunity for your brain

  • to come up with lots of insidious,

  • clever little rationalizations for not doing it now.

  • You might tell yourself,

  • hey, I've got plenty of time remaining.

  • No need to rush things now.

  • In fact, I do work better under a deadline anyway

  • so I'll be more creative if I wait till Friday to start

  • and I'm just gonna play some Mario Kart now

  • because my schedule seems to be cleared.

  • In any case, you're gonna come up with a rationalization

  • that seems to make sense

  • instead of telling yourself the truth

  • which is that you're lazy

  • and you just don't wanna do the work.

  • By contrast, taking a cold shower

  • affords you no opportunity for these clever

  • little rationalizations

  • because you were already gonna take a shower

  • every day anyway so you're left with nothing

  • but a simple binary decision.

  • Either you turn that handle to cold

  • and embrace discomfort head on

  • or you avoid that discomfort and turn the handle to hot

  • and regardless of what choice you make,

  • you know that the reason you made it

  • is because of your ability and your willingness

  • to accept or not accept that level of discomfort.

  • The second reason this is such a good exercise

  • goes back to what I was saying earlier.

  • You were gonna take a shower anyway

  • so you're not taking any extra time

  • out of your day to do this.

  • Instead, you're just facing that same decision

  • you make every single morning

  • and you're choosing discomfort rather than comfort

  • and every time you do it,

  • you're building that universal mental toughness

  • that you can use in every other situation

  • and it really is universal.

  • Otherwise, people in boot camp

  • wouldn't be forced to scrub floors and toilets

  • because it wouldn't apply to combat situations

  • but it does and in the same way

  • a cold shower challenge is gonna apply to your homework

  • or that side project you've been doing

  • after you get home from work or that gym session

  • you've been trying to convince yourself to go to

  • because all of these things

  • draw from that same reserved willpower and grit

  • and mental toughness that you build

  • every single time you face discomfort willingly.

  • So that's it.

  • I've said my piece and I realize that not everyone

  • is going to like this challenge

  • and hey, I get it, this is ice cold water

  • coming down on your face every single day for 30 days.

  • That's not a whole lot of fun

  • but like I said, I've done this challenge myself,

  • in fact, for double the amount of time

  • and I really did see results.

  • Now, the creative people among you

  • might realize that there are other things you could do

  • that you already do every day

  • where you could just choose the uncomfortable option

  • rather than the comfortable option.

  • So if you have additional ideas

  • for self-discipline exercises,

  • I would love to hear from you down in the comments below.

  • Anyway, I hope you guys enjoyed this video

  • and if you did, you can give it a like

  • to support this channel.

  • Also, if you haven't subscribed yet,

  • you wanna get new videos on productivity,

  • on self-discipline, on being a more effective learner,

  • you can subscribe right there

  • and on the learning front, if you're in school

  • and you wanna get a book on how to earn better grades

  • whether you're in high school or college or whatever,

  • you can get a free copy of the book I wrote

  • by clicking right there.

  • You can listen to our latest podcast episode right there

  • and if you click right over there,

  • you'll find a video that I don't know about right now

  • but hey, you'll probably like it.

- Hey, what is going on, guys?

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A2 初級 美國腔

如何建立自律--我的第一項練習 (How to Build Self Discipline - My #1 Exercise)

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    Ken Song 發佈於 2021 年 01 月 14 日
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