How to Build Self-Discipline and Achieve More in Life
How to Build Self-Discipline and Achieve More in Life
The Team at Ultiself
Table of contents
How to Build Self-Discipline and Achieve More in Life
Table of contents
Do you have the self-discipline required to succeed? Multiple studies have shown that self-discipline is a better predictor of success than IQ or natural talent. Individuals with high levels of self-discipline are more likely to achieve their goals, perform better in school and work, and lead healthier, more fulfilling lives.
Unfortunately, many people struggle in their careers and goals due to a lack of self-discipline. Without self-control, it is easy to make excuses and prioritize short-term comfort over long-term progress, which leads to an endless negative cycle of self-blame and frustration.
It is important to recognize that self-discipline is not an innate trait but rather a skill that can be developed and strengthened over time. 690-318.png173.21 KB
By consistently practicing self-discipline, you can improve your ability to resist temptations, overcome obstacles, and achieve your goals.
This article will discuss how you can develop self-discipline to achieve your goals faster and improve your chances of success.
What is self-discipline?
Self-discipline is the ability to push yourself forward, stay motivated, and take action, regardless of how you're feeling, physically or emotionally. It is the conscious choice to pursue something better for yourself, even in the face of distractions, hard work, or unfavorable odds.
When you exhibit self-discipline, you are intentionally choosing to prioritize your long-term goals and aspirations over short-term temptations and desire
Self-discipline is often confused with self-motivation or willpower, but while these qualities contribute to self-discipline, they are not the same. Self-motivation is the driving force that inspires you to take action, while willpower is the mental strength to resist temptations and overcome obstacles.
Self-discipline, on the other hand, encompasses these qualities, including persistence, the ability to follow through on your intentions, and a strong work ethic.
The Marshmallow Test
One famous study, known as the "marshmallow test," demonstrated the power of self-discipline in young children. In the study, children were offered a choice between receiving one marshmallow immediately or waiting 15 minutes to receive two marshmallows. article-75-pic-02.png357.13 KB
The researchers found that the children who were able to delay gratification and wait for the second marshmallow went on to achieve greater success in life, including higher SAT scores, better educational attainment, and lower rates of substance abuse.
But self-discipline isn't just important for children; it is a critical skill for adults as well. In the workplace, individuals with strong self-discipline are more likely to meet deadlines, manage their time effectively, and produce high-quality work. They are also better equipped to handle stress and maintain a healthy work-life balance.
In personal life, self-discipline is essential for achieving health and wellness goals, such as maintaining a healthy diet, exercising regularly, and getting enough sleep. It is also crucial for managing finances, building strong relationships, and pursuing personal growth and development.
How can self-discipline improve your chances of success?
Self-discipline simplifies the process of achieving success by focusing on two essential elements: time and effort. When you have self-discipline, you are willing to invest the time and effort required to pursue your goals, regardless of the obstacles or challenges you may face. You understand that success is not a matter of luck or chance but rather the result of consistent, dedicated work.
Moreover, individuals with high levels of self-discipline tend to be more decisive. They are not easily swayed by impulses or fluctuations in their emotions or moods, which can often lead to poor decision-making or procrastination. Instead, they possess the mental clarity necessary to assess situations objectively and take appropriate action.
Ways to develop self-discipline
1. Start somewhere
Developing self-discipline is a gradual process that requires consistency and patience. It is not something you’re born with or without; rather, it’s a learned behavior that requires practice and patience.
Begin by setting small, achievable goals for yourself, such as committing to a 10-minute workout each day, eating a healthy breakfast every morning, or perhaps skipping breakfast to get used to fasting. By starting small, you build momentum and confidence in your ability to follow through on your commitments, reframing your belief in your own willpower and capacity for self-control.
2. Make a plan and write it down
Create a clear plan of action that outlines the steps you need to take to achieve your goals. Break down large goals into smaller, manageable tasks and set deadlines for each one.
Engage in journaling or writing down your thoughts and plans every night, as this puts your ideas into action and creates stronger neural connections in your brain, enabling you to follow through with your plans more effectively.
The routine of writing and planning itself is a form of exercise for building self-discipline, and it only takes about 5 to 10 minutes each day or night. article-75-pic-03.png312.08 KB
3. Build good habits and routines
Self-discipline can become an automatic, effortless part of your routine when developed through the power of habit.
Research suggests that 40-50% of our daily actions are habits—learned behavioral patterns that shape our lives. By constantly repeating a behavior, such as exercising at the same time each day, it becomes ingrained in your neural pathways, requiring little to no conscious effort or mental resistance over time.
Focus on creating sustainable habits and routines that align with your goals.
4. Find out your weaknesses
Acknowledge where you struggle and what triggers your bad habits. Be proactive rather than reactive to the things you experience daily. If distractions like social media, TV, or computer games take up too much of your time, turn them off and prioritize your goals.
Create a structured schedule to help you overcome distractions and develop better self-control. Write down your habits and identify whether they contribute to or detract from your goals, and take time off from the things that don't add value to your life.
5. Avoid all or nothing mindset
An all-or-nothing approach is rigid and stems from our innate desire for perfection. This way of thinking often devalues progress and is unsustainable in the long run.
Keep in mind that progress is rarely linear, and setbacks are part of the journey. Focus on daily habits and behaviors that will get you to your goals, allowing yourself to enjoy the process and making building self-discipline easier and faster. Strive for progress, not perfection.
6. Have a mentor or trusted coach
Self-discipline is a skill that can be learned and transferred. A mentor who has already achieved the goals you're striving for can provide valuable insight, advice, and encouragement. article-75-pic-04.png361.83 KB
They can help you gain clarity, offer new perspectives, and suggest strategies you may not have considered. Moreover, a mentor or coach can provide accountability and help you stay on track, making it easier to develop and maintain self-discipline.
Bonus Tip:
Exercise
When you consistently follow through on your commitment to exercise, you're not only improving your physical health but also training your brain to overcome obstacles and resist temptations.
Each time you choose to prioritize your workout over other distractions or short-term gratification, you're strengthening your self-discipline muscle, making it easier to apply this skill to other areas of your life.
Exercise has been shown to have a profound impact on mental and emotional well-being, reducing stress, improving mood, and enhancing cognitive function. When you feel good mentally and emotionally, you're better equipped to make healthy choices, stay focused on your goals, and maintain the self-discipline necessary to pursue them. article-75-pic-05.png346.68 KB
This creates a positive cycle in which fitness and self-discipline continually reinforce each other. As you become more self-disciplined through regular exercise, you're more likely to make healthy choices in other areas of your life, such as nutrition, sleep, and stress management.
These healthy habits, in turn, support your fitness goals and make it easier to maintain the self-discipline required to stick with your exercise routine which can also translate in other areas of your life.
References:
Arlinghaus, K. R., & Johnston, C. A. (2018). The Importance of Creating Habits and Routine. American journal of lifestyle medicine, 13(2), 142–144. https://doi.org/10.1177/1559827618818044
Boat, R., & Cooper, S. B. (2019). Self-Control and Exercise: A Review of the Bi-Directional Relationship. Brain plasticity (Amsterdam, Netherlands), 5(1), 97–104. https://doi.org/10.3233/BPL-190082
Muraven M. (2010). Building Self-Control Strength: Practicing Self-Control Leads to Improved Self-Control Performance. Journal of experimental social psychology, 46(2), 465–468. https://doi.org/10.1016/j.jesp.2009.12.011
Zhao, G., Xie, F., Luo, Y., Liu, Y., Chong, Y., Zhang, Q., & Wang, W. (2022). Effects of Self-Control on Subjective Well-Being: Examining the Moderating Role of Trait and State Motivation. Frontiers in psychology, 12, 774148. https://doi.org/10.3389/fpsyg.2021.774148
