WEEK 1: PART 3 (discipline + walk/jog/run)
Now we’re going to get into the fun stuff….discipline and the compound effect versus willpower.
Stick with me….this is a game changer in the area of weight loss.
WILLPOWER IS FINITE
I can pretty much guarantee that just like me, you have tried a bunch of “weight loss plans” that were radically different than your current style of eating and physical activity level. And they were hard to stick to because each meal and workout was a battle of willpower to get through.
Well, that’s because willpower is a finite resource. You only have a certain amount of it to use each day, and when every decision and choice relies on sheer willpower in the moment, there will come a time when the willpower runs out and you don’t do what you told yourself you were going to do.
Would you ever bail on a commitment you made to someone else as quickly as you’ll quit on a commitment you made to yourself? Probably not.
But if you’re just relying on willpower alone to make different choices, you will probably end up quitting on yourself again when your willpower reserves get used up.
Let’s not do it that way this time, ok?
Instead, we’re going to train your brain to know that you do the things you told yourself you’re going to do.
Seems simple, but let me repeat:
YOUR BRAIN NEEDS TO KNOW THAT YOU WON’T BAIL ON WHAT YOU TOLD IT YOU WERE GOING TO DO.
So how do you train your brain this way?
Well, first and foremost, you use discipline instead of willpower.
This is pure magic because unlike willpower, which gets used up, discipline actually increases the more you practice it. (Like exercise! You start off not very fit in the discipline department, but the more you work it, the stronger your discipline muscles grow.)
The coolest thing about this is that discipline trains your brain that you will do what you said you were going to do, so you create trust with yourself and the option not to do something you said you were going to do isn’t even there anymore. (ie: using willpower to make your choices)
LET ME GIVE YOU A GREAT EXAMPLE:
Do you brush your teeth every morning? (I’m going to assume that you do.)
Do you have an internal dialogue/battle every morning on whether or not you’re going to make that choice?
Um, no. You don’t. You aren’t using sheer willpower to get you through your morning routine with a victory that you brushed your teeth instead of going back to bed with a weak promise to yourself that you’d do better tomorrow and brush them for sure.
But why is that?
Because you’ve trained your brain to know that there isn’t an option not to brush your teeth. You are a disciplined adult who brushes. No willpower needed. The end.
And you can do the exact same thing in any area of your life.
THIS IS GREAT NEWS FOR OUR BRAIN….BECAUSE IT’S TRAINABLE!
Today you’re going to decide whether you’re metaphorically “Walking / Jogging / Running” this week, which is all about creating a foundation with a few habits that you can implement with at least 80% success everyday.
This week you aren’t trying to tackle every single change you would like to make over the next year. Nope, just a few that we’re going to master and then build on.
These changes add up to huge results over time (the compound effect) but they also train your brain to know that it can count on you to do the things you said you were going to do. This is discipline, my friend, and it’s even more important than the actual habits you’re creating!
NOW IT’S TIME TO CHOOSE YOUR ADVENTURE: WALKING, JOGGING OR RUNNING
To know what you’re going to focus on for the next week and beyond, you need to do a realistic assessment of your current “discipline fitness level” along with your daily habits and your goals. Choose the plan that you can commit to following with at least 80% success each day.
This will help train your brain to expect success and to be able to trust that you do the things you said you were going to do, which will compound over time into HUGE results as your daily habits change.
Don’t worry…you can change your plan at any time! Just start with a level that is going to be attainable so you learn to trust yourself.