Section 1.1: Embracing Discomfort

Not long ago, I stumbled upon what I consider the definitive guide to self-control—a comprehensive book titled "The Willpower Instinct," authored by Dr. Kelly McGonigal from Stanford University. She dedicated her career to understanding discipline and its effects on the brain.

Her research revealed that a small region in the brain, known as the prefrontal cortex, is responsible for decision-making. A strong prefrontal cortex favors long-term pleasure over immediate gratification, while a weaker one opts for short-term pleasure at the cost of future pain.

To cultivate a fulfilling life, focus on strengthening your prefrontal cortex. Dr. McGonigal's findings suggest that to achieve this, you must practice resisting your impulses.

Discomfort Training: The Key to Self-Control

The most effective method for resisting impulses is through discomfort training, which involves sitting with uncomfortable thoughts—essentially, this is meditation.

You might be thinking, "Not another meditation post! It doesn't work!" But hold on. The reason many find meditation unappealing is that they haven't been taught about its gradual effects or how to practice it effectively.

Here’s a guide to make meditation more enjoyable:

Making Meditation Effective

Meditation can feel tedious, and it often seems like results are elusive. However, much like antidepressants, the benefits of meditation take time to manifest. Studies show that brain changes occur after around 11 hours of meditation practice.

If you meditate for 20 minutes twice a day, you could achieve a monk-like prefrontal cortex in less than a month. But instead, let's adopt a progressive overload approach.

Meditation Progressive Overload Schedule

• Month 1: Meditate for 2 minutes daily—this is merely to build the habit.
• Month 2: Increase to 5 minutes to start lengthening impulse resistance.
• Month 3: Meditate for 10 minutes, likely starting to notice small changes.
• Month 4: Increase to 20 minutes, where noticeable focus and self-control emerge.
• Month 5: Meditate for 20 minutes twice daily; at this stage, you’ll gain significant control over your impulses.

Now that you know how to gradually increase your meditation, let's discuss how to meditate effectively.

Meditation isn’t about emptying your mind; it's about focusing on a point, getting distracted, and then returning your focus. I concentrate on the area between my eyebrows, which corresponds to the prefrontal cortex. Whenever I get distracted, I gently guide my thoughts back to my focus, reinforcing my brain's strength each time.

Summary of Discomfort Training

Self-control is rooted in the prefrontal cortex, which strengthens through impulse resistance. The most efficient way to resist is through meditation, and distractions during meditation are part of the process.

Section 1.2: Reprogramming Identity

As discussed in "Atomic Habits," our actions are influenced by our self-perception. If you believe you're lazy, you'll behave lazily; if you view yourself as a healthy eater, your actions will reflect that.

Instead of trying to alter your actions to shape your identity, I found success by changing my self-identity to facilitate new behaviors.

A Simple Method to Shift Your Identity

This technique is remarkably simple yet powerful. Every morning, affirm to yourself: "I am a disciplined person. I make choices aligned with my long-term goals, not fleeting emotions." Visualize yourself making disciplined choices, such as choosing to write instead of scrolling through Instagram or opting for a smoothie instead of fast food.

To transform your identity, you must reinforce this self-image daily, much like how Napoleon crowned himself emperor.

A Note on Progress

Initially, you may not see changes—your first two weeks may feel unproductive. However, around week three, you will start hearing your internal voice during crucial moments, reminding you of your disciplined identity.

By day 90, if you persistently practice this affirmation, you will genuinely believe in your discipline and act accordingly in various aspects of your life.

Conclusion: The Morning Routine for Discipline

The essence of this routine boils down to two actions:

1. Affirm your identity as disciplined and visualize corresponding behaviors.
2. Follow the meditation progressive overload schedule.

Ultimately, investing time in yourself each day reinforces the belief that you are worth the effort. As your self-esteem and self-control increase, you may find others drawn to invest in you as well.

These techniques are free and involve only two steps. You have nothing to lose by practicing them for 90 days, but everything to gain.

When you master your mind, your body will follow—and soon, everything else in your life will too. Make a wise choice today: invest just five minutes into your future self. He will thank you.

The first video titled "Do This Every Morning: How to Feel Energized, Focused, and in Control" explores the importance of morning routines for enhancing energy and focus.

The second video, "The power of morning routines & self-discipline: NYT bestselling author Ryan Holiday | mbg Podcast," discusses how morning routines can significantly impact self-discipline and overall well-being.