This semester I experimented with something kind of weird.
I noticed that there were a lot of things I "wanted" to do (like study, make time for working out, volunteer, complete the research project I was working on). But in practice, I found my mental energy drained from the summer and I went through a moment of not really wanting to do anything. For example, I really wanted to study for my MCAT exams, but when I sat down to read the books, I just found myself procrastinating and doing a million other things just to avoid actually doing what I said I would.
This isn't something extraordinary and I am sure even you reading this have experienced something similar. For a while I followed my instinct, which was to say that if I didn't feel like doing something, I probably shouldn't do it. I should wait for a moment where I am excited to do it… except that moment never came. I would look at my books and laptop and say "I would much rather read right now so I am going to do that and study later…" so a whole month went by without me getting much studying done.
Eventually, I had to face reality when I got an exam back and got the lowest score I have ever gotten on a Chemistry exam - and I am a Chemistry major so it did hit me in the feels :( .
That was when I decided I had to make a change. It wasn't that I didn't want to study - it was that I was lacking the discipline to sit down and focus long enough to accomplish anything - and I saw this in a lot of other things I did too.
It made sense to me because a lot of research I have read on discipline has also found that discipline is not infinite. My discipline was weak and drained. A lot of tasks that I would usually do proactively were requiring a lot more effort to get done because my discipline was not at its highest.
I also knew something else. I knew that despite being finite, discipline is something you can develop and grow. I could exercise my willpower and increase my capacity for being disciplined. Fasting, for example is a spiritual practice I do routinely that is rooted in developing willpower.
So instead of waiting for the next fast to start working on my discipline, I decided I would start right now. I wrote down the things that were requiring my discipline and the habits I wanted to start and put them on my wall as a reminder.
You're probably wondering about the last one. And that was the one that changed everything for me. I made a conscious choice to practice my discipline daily. Whenever I needed to do something that required discipline, I could train my brain to say "Okay, so we're doing that thing where we don't want to do something but we are actually going to do it."
So each day, for one month I did one thing I didn't want to do. Or something I wanted to do but "didn't really feel like it." (Isn't that usually happens lol).
Sometimes it was easy and kind of fun. Like saying a compliment out loud when I really wanted to keep it to myself. Sometimes it was tough and made me question if it was worth it - like running outside in the rain or forcing myself to take a cold shower when I was already cold. Either way, I started to look forward to finding an opportunity each day to practice forcing myself.
I started noticing a change almost immediately. My grades went up, my days were a lot less stressful and free. And I went to bed feeling good that I had accomplished most and (sometimes even more) of my goals for the day.
I want you to experience this too. And I truly believe you can.
I have been doing a lot of reading and research on the power of willpower and I have linked some of the books that inspired me down below (feel free to use one of them as motivation throughout this challenge).
That's part of how I came up with The Daily Discipline Challenge.
I kept my challenge ideas in my journal (but I have made it into a printable you can use if you don't journal).
Oh yeaa.
We are doing the Daily Discipline Challenge.
The concept is pretty simple and exactly like I described with a few additions.
1. You are going to write 30 things that you don't want to do or things that make you uncomfortable.
2. Starting January 1st, 2020, you are going to do ALL OF THEM.
I know.
Breathe.
You can do it.
Just to clarify what I mean by "things that make you uncomfortable."
This is different for everyone and is part of the reason why I am writing this early: I want you to think about things that you don't want to do but could potentially benefit you in some way. Like building your confidence, getting you more organized, helping you achieve a healthier lifestyle. Each day can be different as well. It can be something small. Or if you feel like it, something huge. The point is that it is personal to you and something that makes you uncomfortable.
After you write these down, You are going to put them away until January 1st (or the month you start). Try not to think or stress about them. If you follow the guidelines below, they shouldn't cause you any worry. You can also look at some from my list here.
Guidelines for making your list
Something that doesn't cause physical harm to you or any one else
This seems obvious but I wanted to put it first as a disclaimer. I am not telling you to do something that could harm you or anyone else.
Build up difficulty
It's honestly up to you how you do this but I would try to make some of them fun and some of them really hard so I know I pushed myself. Whatever you decide to do, try to add some variety. Some could be physical challenges, and some mental. You can build up the difficulty each day or each week.
Something that could potentially benefit you
There are things you may actually want to do deep down because of the long term benefits they have (like buying a planner, going to the gym) but never end up doing because you often "don't feel like it." Think deeply about what those things are for you.
Something that makes you uncomfortable
These things should not be easy or comfortable. They should challenge you. The point is that you are using your willpower to get it done. If you know going to the gym and working out is easy for you but doing a dance class is scary for whatever reason PUT IT ON YOUR LIST. Girl. It's time.
Keep it realistic.
I know it's a new year but its still the same you - don't write down "doing a backflip" if that is something you know you can't do. Chose things you can do, but don't necessarily want to/feel comfortable doing. This one is important for me because I can definitely get too ambitious lol.
Tips to make it work
Do it. Don't quit half-way. Don't let your brain think that you're a quitter. That is not the self-image or habit we are trying to build.
Know thyself. You know your limits, you know what makes you uncomfortable. You may even discover these more about yourself as you go. But for the most part, you know what will challenge you and what you can realistically do in a month.
Do it before 2 pm. Willpower is a finite source. Like a mentioned, research has proven this. Our discipline is lowest later in the day (there is actually also a theory that this is why people are more likely to make bad decision at night! If you're interested to read more, click here).
Don't think of it as a monthly challenge. This is a DAILY challenge where you are doing something to challenge your willlpower each day. Each day, you should wake up with your one thing (big or small) in mind. Don't start day 1 thinking about day 30. Trust me, go day by day.
Here is the link to the tracker you are going to use. Print it out, hang it on your wall, or don't even use it - whatever works.
Feel free to brainstorm ideas somewheere else first. Once you write them down as a list of 30 things - its offical and you can not make any changes (except maybe switch days.)
After you do the thing, you are going to write down how it made you feel - it doesn't have to be elaborate. Just one word or phrase is enough (if you feel yourself wanting to write more about it: get a journal!)
As always, get in touch if you have any questions, comments or suggestions - or even if you just wanna let me know how it goes for you! I will also keep posting updates on how I do so sign up to the blog below if you would like an email when I do so :)
Have fun with it, and good luck! Enjoy the start of 2020.
Let's do this 💪
Resources
100 Things To Do Outside Your Comfort Zone:
The Harvard Business Review on Willpower and the horse radish experiment:
My Favorite Books on Willpower and Habit-Building
The Power of Habit by Charles Duhigg
The 7 habits of highly successful people by Stephen Covey
Talks to Teachers on Psychology and to Students on Some of Life's Ideals Quotes by William James
Walden by Hennry Thoreaux
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