高級 美國腔 110 分類 收藏
開始影片後,點擊或框選字幕可以立即查詢單字
字庫載入中…
回報字幕錯誤
- Hey, what is goin' on guys?
So today we are gonna be
covering six important strategies

for improving your level
of self-discipline.

Now before we get into the nitty gritty,
I do wanna take a brief moment to define
what exactly self-discipline is,
because when I asked you guys to tell me
about your problems with
discipline on Twitter

the other day, I got a lot of answers,
ranging from motivation to distractions
to cell phone addiction, all
kinds of things in between.

And while all these answers
are legitimate problems,

I don't think that all of them fit neatly
into the category of self-discipline.
Where they do fit is
in the broader category

of behavior change, and that
is the big goal for most of us,

we wanna change our
behaviors to be more aligned

with our goals and our long-term desires.
And when it comes to that general mission
to change your behaviors,
I see four main areas

that we need to focus on, one of which is
the cultivation of self-discipline,
which we're gonna tackle in this video,
but also the building of new habits,
which can make that behavior automatic,
the customization of our environment,
which can remove roadblocks
and help us resist temptations

by basically removing them, and of course,
the consumption of as
much Brawndo as possible,

since it is the thirst mutilator.
But, as you may have guessed,
this video is only about that
first area, self-discipline.

And where I wanna start is by asking
and answering two questions.
Number one, what exactly
is self-discipline?

And number two, how does
it differ from motivation?

Because I think a lot of people
get these two terms confused.
To start, I wanna share
a quote from the writer

Samuel Thomas Davies
because it actually answers

both those questions in a pretty tidy way.
Self-discipline is about
leaning into resistance,

taking action in spite of how you feel,
living life by design, not by default.
But, most importantly,
it's acting in accordance

with your thoughts, not your feelings.
Put another way, motivation
is your overall level

of desire to do something,
whereas discipline

is your ability to do it
regardless of how you feel.

And for any of you who've
ever woken up thinking,

I don't feel like it, which is
all of you, myself included,

you can see now how
important self-discipline is.

It's building that baseline
that allows you to act

in accordance with your long-term goals,
no matter how motivated you feel.
So, with that being said, let's cover
six important strategies for
building your self-discipline.

And we're gonna start
with one that doesn't seem

very tangible or actionable at first,
but stick with me here,
because this is a mindset shift

that I've found more
helpful than any other

self-improvement technique
I've tried in recent memory.

(smooth, upbeat music)
To put it simply, when you're
trying to change your behavior

forget about the goal
you're trying to achieve,

the external outcome, and instead focus on
the change in identity you want to happen.
This is a concept that I first read about
in James Clear's book, Atomic Habits,
which I highly recommend, by the way.
And there's this passage near
the beginning of the book

that really encapsulates it well.
So I'm just gonna read it to you here.
Imagine two people resisting a cigarette.
When offered a smoke,
the first person says,

"No thanks, I'm trying to quit."
It sounds like a reasonable response,
but this person still
believes they are a smoker

who's trying to be something else.
They are hoping that their
behavior will change,

while carrying around the same beliefs.
The second person declines by saying,
"No thanks, I'm not a smoker."
It's a small difference,
but the statement signals

a shift in identity.
Smoking was a part of their former life,
not their current one.
They no longer identify
as someone who smokes.

So, the general idea here is that
once you've embraced a
change in your identity,

you're gonna find yourself
acting in alignment

with that change.
And if you're wondering
why exactly this happens,

the third chapter of
Robert Cialdini's book

Influence, The Psychology of Persuasion,
has a great explanation for it.
Essentially, humans feel
this natural compulsion

to act consistently with
their past decisions.

As he writes in the book,
once we have made a choice

or taken a stand, we
will encounter personal

and interpersonal pressures
to behave consistently

with that commitment.
Those pressures will cause
us to respond in ways

that justify our earlier decision.
And shifting my mindset in this way
has been incredibly helpful
in the past couple of months.

And the first way that I implemented it
was by starting to think
of myself as an athlete.

Now, I've always been
a pretty active person,

and I've had a laundry list of
athletic goals on my website

for quite a long time now.
But I never really took the leap
and started thinking of
myself as an athlete.

And there was some imposter
syndrome reasons for this.

But, after reading that
passage in the book,

I decided to take the leap
and start thinking of myself

as an athlete, not just as
somebody who does active things.

And that shift in mindset has done wonders
for my levels of self-discipline
in many different areas,

from going to the gym more consistently,
to training harder while I'm there,
to even improving my diet,
which has been a lot better

than it used to be over
the past couple of months.

So, seriously, if you take
nothing else from this video,

I'm puttin' this first for a reason,
start thinking about behavior change
in terms of the identity
that you want to embody

rather than the goals
that you want to achieve.

(smooth, upbeat music)
All right, strategy number two
is to frequently remind yourself
of why you're being
disciplined in the first place.

At the end of the day, we
have to have a strong why

for our actions if we want
to do them consistently.

And every time I think about this concept,
I'm reminded of a story
about the actor, Jim Carrey,

and it goes like this.
After he had arrived in Hollywood
and he was still kind of
an impoverished actor,

one day he took out a napkin
and he drew himself a check

made out to himself for $10 million,
and postdated for 10 years in the future.
And then he put that check in his wallet
so that every time he'd
bring out his wallet,

he could see it and remind himself
of why he was working so hard,
what he was working towards.

And this is something that you might find
very helpful to do as well.
Try writing down your goal or the identity
you wanna assume and put
it maybe on a sticky note

next to your desk or by your computer
so you can see it every single day
and know that this is why I'm
building my self-discipline,

this is the reason for all
the work I'm putting in.

(smooth, upbeat music)
All right, strategy number
three is to find ways

to embrace discomfort and
embrace the resistance

you feel towards doing something
that takes hard work or that's unpleasant.
Just like going to an actual
gym and lifting weights

makes you better at lifting
weights in the future,

and able to lift more weight
the next time you go in,

every time you embrace discomfort,
you're essentially doing
a rep of the exercise

that is self-discipline
because it is a skill

that can be learned, it is a muscle
that can be built over time.
This is why I'm such a proponent
of taking cold showers,

because a cold shower is something
that most people don't want to do.
It's not very comfortable
standing under that stream

of ice cold water, and that's the point.
Every morning that you get into the shower
and you choose to turn that
handle to cold instead of hot,

you are embracing discomfort,
you're leaning into the resistance,
and that makes you better
at doing so in the future

regardless of what the task is.
So, as you go through your daily life,
find ways to embrace discomfort.
It could be cold showers,
it could be signing up

for a 6:00 a.m. ROTC fitness class,
it could be takin' the stairs
instead of the elevator.

Basically, whenever your
brain throws up that

I don't feel like it excuse,
that is an opportunity to build
that self-discipline muscle,

and you should take it.
(smooth, upbeat music)
Okay, we are on to item
number four of our list,

which is to target the fundamentals first,
and by the fundamentals I mean
the biological necessities of life,
your sleep, your nutrition,
and your exercise habits.

These are all crucial to pay attention to
because the part of your brain
that handles executive functioning,
the part that regulates your
desires and you impulses,

requires a lot of energy and regular rest
to function at peak levels.
Always remember that you
are first and foremost

a collection of biological systems,
all of which require the right inputs
if you wanna get the
best outputs out of them.

And, I know, it's easy
to picture the brain

as separate from all of this,
as existing in this metaphysical realm
where the only needed fuel
sources are motivation,

and determination, and wholesome memes.
But, the brain needs rest,
and it needs exercise,

and it needs the right
balance of nutrients

just as the rest of your body does.
So, if you're sleep deprived,
which, judging from the
amount of views on this video,

you probably are, or you
haven't gotten enough exercise

regularly, or your diet is crap,
that is where you should
focus your discipline first.

(smooth, upbeat music)
And that brings us to our
fifth item on the list

and it pains me to say this one
because I personally hate doing it but,
you may wanna try meditation.
And the reason you might wanna do this
is that meditation has
been shown scientifically

to help people improve their
levels of self-discipline.

In fact, a 2013 study
at Stanford University

showed that people who went
through compassion training,

which was a specific meditation program,
were better able to regulate
their emotions afterwards.

And this is crucial for
remaining disciplined

and being able to make rational decisions.
Now, an easy way to get started would be
by using guided meditation,
which you can use

through apps like Headspace and Calm,
or through many free
videos here on YouTube.

But the form of meditation
that I've always practiced,

which I think is better
for the development

of self-discipline specifically,
is a form of what's
called zazen meditation,

where I simply sit and
concentrate on my breath

with my eyes closed.
And when my attention is
inevitably pulled away

by a random thought,
I work to notice that,

and let that thought go,
and then bring my attention
back to my breath.

And doing this over the long term
has helped with both
self-discipline and concentration.

And like I said, I am not
a huge fan of meditation,

it's probably the
self-development practice

that I hate doing the most,
but the benefits of
doing so are undeniable.

(smooth, upbeat music)
And that brings us to our
final item on the list,

which is to practice building new habits.
Now like I said earlier,
building new habits

is kind of a separate discipline
in the overall pursuit

of changing your behavior.
But, the initial stages
of building a new habit

often require self-discipline,
because the behavior isn't automatic yet.
So, this can be a great way to,
not only establish a new habit,
but become more
disciplined in the process.

Now, I've got an entire
video on building new habits

coming up for you guys in
the next couple of weeks,

but until then, remember
that for whatever habit

you choose to build, start
small, track your progress,

maybe use an app like
Habitica, or Strides,

which is my current favorite
one, or HabitBull on Android.

Celebrate your wins, and
also remember to not focus

too much on purity, on perfect streaks.
Instead, focus on making
sure that your trend

is going on an overall positive direction.
And remember that as it is doing that,
and as that behavior is
becoming more automatic,

your self-discipline is
improving in the process.

Now, if you've already taken care of
those health fundamentals
we talked about earlier,

and you're looking for a new
habit to sink your teeth into

and to get this process started with,
then one that I might
suggest would be taking on

an independent learning project
and putting some daily effort
into learning something new.

Perhaps, if you have the
same interests that I do

in the area of computer
science and algorithms,

not only are these two topics
incredibly fascinating,

but if you happen to be the kind of person
who wants to be web developer someday
or wants to be a programmer,
then learning these computer
science fundamentals

can really give you a leg
up on the competition.

And, if you're looking for
a good place to get started,

then you should check out
the computer science courses

over on Brilliant.
Brilliant is a fantastic learning platform
for anyone wanting to learn math, science,
and yes, computer science,
much more effectively

and much faster than they normally would.
This is because Brilliant takes
an incredibly active approach to learning.
Instead of just passively
delivering material

like in a lecture, they
immediately throw you

into challenging problems
that keep your interest high

and give you something to
apply your current skill set to

right from the get-go.
Now, with this approach,
you are going to get stuck sometimes.
Like I got stuck with the
sorting algorithms part

in their computer science
algorithms course.

But, when you find yourself
in that stuck situation,

they do have this incredibly detailed wiki
where you can go look at example problems
and detailed explanations
of all the concepts

within their courses.
And once you've done
that, you can then go back

to those problems armed with
new knowledge and solve them.

And the best part is,
while you're doing this,

while you're solving these problems,
in their computer science courses
or maybe in their calculus course
or their course on classical physics,
you're not just getting
better at solving problems

within that one topical
area that you're focused on,

you're becoming a better
problem solver in general.

So, if you wanna start
improving your analytical

and creative problem-solving
skills across the board

and start learning something new,
then you should go over to
Brilliant.org/ThomasFrank

and sign up to start
learning for free today.

And if you're one of the
first 83 people to sign up

with that link, you're
also gonna get 20% off

their annual premium subscription.
I wanna give a big thanks
to Brilliant as always

for sponsoring this video
and being a huge supporter

of my channel, and thank you
so much for watching as well.

If you enjoyed this video,
give it a thumbs up,

definitely get subscribed
so you don't miss out

on new videos when they
come out every single week,

and you can also get
a free copy of my book

on how to earn better grades right there.
Last but not least, you can
follow me over on Instagram

and check out one more video
on this channel right here,

and I will see you in the next one.
提示:點選文章或是影片下面的字幕單字,可以直接快速翻譯喔!

載入中…

自律 (How to Be More DISCIPLINED - 6 Ways to Master Self Control)

110 分類 收藏
Ken Song 發佈於 2018 年 11 月 13 日
看更多推薦影片
  1. 1. 單字查詢

    在字幕上選取單字即可即時查詢單字喔!

  2. 2. 單句重複播放

    可重複聽取一句單句,加強聽力!

  3. 3. 使用快速鍵

    使用影片快速鍵,讓學習更有效率!

  4. 4. 關閉語言字幕

    進階版練習可關閉字幕純聽英文哦!

  5. 5. 內嵌播放器

    可以將英文字幕學習播放器內嵌到部落格等地方喔

  6. 6. 展開播放器

    可隱藏右方全文及字典欄位,觀看影片更舒適!

  1. 英文聽力測驗

    挑戰字幕英文聽力測驗!

  1. 點擊展開筆記本讓你看的更舒服

  1. UrbanDictionary 俚語字典整合查詢。一般字典查詢不到你滿意的解譯,不妨使用「俚語字典」,或許會讓你有滿意的答案喔