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  • Self-discipline usually comes down to two key factors: time & pleasure [1].

  • Your mind runs a quick simulation of all the activities it could do and compares them.

  • How pleasurable is each activity and how quickly could that pleasure be obtained?

  • Is it worth waiting the time to achieve the resulting pleasure?

  • One of the best ways to develop self-discipline is to play around with these two factors.

  • Think about activities that you want to do.

  • Could you increase how rewarding they are and decrease the time it takes to get that

  • reward?

  • Can you make activities that you don't want to do less rewarding or increase the amount

  • of time it takes to get that reward?

  • Let's start by looking at the easier of the two factors to understand: time.

  • Let's suppose that you want to do some writing on your computer, but you always get distracted

  • by social media.

  • Social media is pleasurable, and it's also easy to obtain that pleasure.

  • Newsfeeds are designed and individually tailored to show you the most pleasurable thing that

  • it can think of as fast as it possibly can.

  • One way to compete with the products that social media companies put out is to increase

  • the time it takes to log in and use one.

  • You can delete apps off your phone, or use an app like self-control that will block certain

  • websites on your computer.

  • If you find that gaming or watching Netflix is a problem for you, you can disconnect your

  • consoles and TV and move them into storage rooms.

  • Try to only take them out on special occasions.

  • On the otherhand, if you wanted to replace these actions with an alternative one, like

  • reading, decrease the time it takes to do that action.

  • If you make books more accessible to you, you may be more likely to read them.

  • If you find that you have trouble finishing books, start with books that are smaller and

  • easier to read.

  • Adjusting the time it takes to receive a reward is powerful, but it's only a fraction of

  • the whole story.

  • There are things in life that are so rewarding that we will go through any length to obtain

  • them.

  • In Homer's The Illiad, Helen is said to be so beautiful that her abduction caused

  • a war.

  • Beauty, love, revenge, power, conquest, and paradise are just some of the pleasures that

  • humans will walk to the ends of the Earth for.

  • The pleasure associated with any activity depends on the individual.

  • Hiding your TV or blocking apps on your computer won't be enough to stop you if those activities

  • are pleasurable or meaningful enough for you.

  • Here's the real question: how do we change how pleasurable we find an activity?

  • How can I find healthy eating more pleasurable than eating junk food?

  • Can I make myself enjoy working or studying more than partying?

  • One way that this can occur is through education or obtaining knowledge.

  • An individual may go their whole life eating meat until they encounter the right set of

  • facts or experiences that changes their beliefs.

  • They start to feel empathy for how their actions will affect animals and feel more pain in

  • performing those actions than pleasure.

  • Think of an activity that you really want to do.

  • Can you learn more about this activity that would increase the pleasure associated with

  • doing it?

  • Can you learn all of the downsides associated with doing an activity that you don't want

  • to do?

  • An alternative way is to reframe one pleasure as an obstacle to gaining a greater pleasure

  • using a technique known as WOOP.

  • WOOP was coined and scientifically validated by the psychologist Gabriele Oettingen [2].

  • The acronym stands for Wish-Outcome-Obstacle-Plan.

  • Think about something that you really want to have happen in the future: this is your

  • wish.

  • Make sure that it's something that you can realistically achieve.

  • What would your life be like if you obtained this wish?

  • Imagine the outcomes completely.

  • Now, what in your life is an obstacle standing in the way of that future?

  • Really think about and imagine these obstacles in detail.

  • Once you've done that, you need to formulate a plan using what Peter Gollwitzer callsimplentation

  • intentions” [2].

  • I talked about this technique in one of my previous videos on self-discipline.

  • Use anif-thenstatement to plan how you will overcome the obstacle if it arises.

  • It will sound something like this, “if obstacle x arises, then I will do action y”.

  • Oettingen performed study after study showing the efficacy of the WOOP method in motivating

  • individuals to achieve their goals.

  • You can read about them in detail in her book Rethinking Positive Thinking.

  • If you find that the WOOP method is not working, consider that you might have set too large

  • of a goal or a goal that's not realistic.

  • Try setting a smaller or more feasible one and restarting the process.

  • Don't just do it once, either.

  • Try to do it everyday and maybe even multiple times a day.

  • The techniques and ideas presented in this video are just a tiny and narrow look into

  • the complexity of self-discipline.

  • I can't guarantee that they will work for you but they will increase your probabilities

  • of remaining disciplined.

  • I'd recommend taking a looking at my video calledWhy Self-Discipline is so Hard”,

  • which you can watch by clicking the card in the top right of your screen, to get a more

  • complete picture of this complex behavior.

  • As always, thanks for watching, and I'll see you next time.

Self-discipline usually comes down to two key factors: time & pleasure [1].

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より規律正しい人間になる方法-2つの重要な要素 (How to be More Disciplined - 2 Key Factors)

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    Summer に公開 2021 年 01 月 14 日
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