Realising your New Year's resolution: how to harness self-discipline

? For most New Year’s resolutions, it requires a period of feeling uncomfortable to see through a behavioral change and not fall back into old habits. I recently enjoyed reading Peter Hollins’ book ‘The Science of Self-Discipline’; it gives some helpful and practical insights;

1. Set a clear and compelling goal

• If it’s vague it will lose its motivational power. 10X bigger goals can motivate more than too low ambition goals.

2. Create a strong enough ‘Why’- Make sure you focus on having strong reasons to make this goal happen for yourself and others.
3. Don’t fall into the ‘False Hope Syndrome’

• Don’t underestimate how difficult it will be to change a habit. False hope leads to failure.

4. Set tight deadlines

• Don't give yourself too much time as then Parkinson’s Law kicks in: Work expands so as to fill the time available for its completion. A tight deadline enhances your discipline.

5. Stop waiting to “be ready” or for everything to feel “just right’ to start the change effort - procrastination leads to a path of finding ‘rationales’ to keep the status quo. Don’t fall into the perfection trap either. Use the 75% rule of having 75% certainty that you will be successful.
6. Train your “Uncomfortable Muscle’ regularly

• Discipline is directly correlated with the amount of discomfort you can handle (e.g. take a cold shower).

7. Deal better when the ‘uncomfortable feeling’ kicks in and there is an urge to fall back into the unwanted ‘more comfortable’ behaviour

• The SEALS use the 60% rule - when you feel uncomfortable you can still handle at least 60% more. -Learn to surf the urge wave - observe the uncomfortable feeling, and know that it won't last.
• Use the 10min rule - continue to ignore the urge for at least 10 min.
• Remind yourself of your future self with the 10-10-10 Rule. Ask yourself, how will what I am about to do make me feel in 10min, 10hrs, 10 days, or 10 weeks?
• Use the block breath pattern - breathe in 4sec, hold 4sec, breath out 4sec
• Use small rewards - every time you resisted the urge create a small dopamine hit.
• Ask yourself questions in the moment of the urge
• ‘Do I want to be a disciplined person or not? Am I doing the right thing or simply what’s easy?

8. Reduce the temptations in your environment

• Set it up so that the default option is the behavior you want and makes the unwanted behavior difficult (e.g. replace all sweets with fruits) Limit the unhelpful discipline drainers around you.

9. Make sure you surround yourself with people who manifest what you want. Behavior can be contagious. But don’t tell too many people about your goal as it can make you lose your drive as they give you compliments in advance - but do choose a few ‘accountability partners’.
10. See it through to a new habit. Research suggests that it takes 66 days to create a new habit.