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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 47,811 times.
Do you have a habit of jumping to your feet? Having trouble sticking to your plan? Maybe you want to do something more often, like studying for an exam or working out at the gym. Whatever aspect of you is lacking in discipline, don’t lose faith in yourself. To solve this problem, you need to start with a self-discipline improvement plan.
Steps
Take action to make yourself more disciplined
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Think about why you want to discipline yourself. Do you want to achieve a specific goal but are hindered by certain obstacles? Maybe you want to wake up early, but have a habit of going to bed very late. Maybe your “once excellent” musical skills are dwindling because of lack of practice. Or maybe you’re trying to lose weight, but don’t like exercising. Take some time to think about your goals.
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Visualize your goal. Visualization is the key to successful goal setting. At least once, you have to think clearly and visualize your goal. Then you have to let those goals revolve around you – physically or mentally.
- An effective visualization method for achieving a goal is to simulate the process. With this tip, you have to visualize yourself taking the steps necessary to achieve a goal, rather than just imagining the end result. [1] X Research Source
- Other ways to practice visualization are to meditate every day or create a vision map of your goals.
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Make an action plan. [2] X Research Resources Your plan can be created in the form of a table, which you can draw by hand or use computer software such as Microsoft Word or Excel. For the time being, don’t worry about the contents of this table. That’s the next step! Consider adding a heading above, such as Exercise Regularly . Then add the following headings for each column in turn:
Act
Time to Start
Potential Problems
Strategies to Overcome Potential Problems
Progress reports
When you’re done adding headings, complete each column under each of them.
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Prepare to act and decide when to start. Actions will be the steps you need to take to achieve your goal. After you’ve come up with some meaningful actions, consider when to start your goal of getting yourself organized.
- Action steps can be anything from limiting the amount of time you spend doing the useless things that keep you from completing your workout, to making sure your gym clothes are prepared. available the night before.
- If you have trouble brainstorming ideas, brainstorming is a useful technique for you. It can also be beneficial to consult a family member, friend, or someone you know. Chances are you’ll have multiple actions in mind, so you’ll need a lot of horizontal rows in the planner. Take the necessary time and mention everything you can think of.
- You can plan to start today, tomorrow or later in the week/month. Keep your plans realistic by keeping time constraints in mind. For example, if the action to do is ” Exercise every day at 6 a.m.” , you won’t be able to accomplish this goal that day if the above idea comes up in the afternoon.
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Anticipate potential problems and strategize to overcome them. Consider all possible difficulties with the action steps in your plan and outline a plan to deal with those difficulties as they arise. For example, if you decide to choose the goal of “Exercise every day at 6 a.m.” , but you’re certain that when your alarm goes off, you’ll just hit the “snooze alarm” button and succumb to the temptation to go back to sleep, Write about the problem like this: “I will sleep again”.
- Instead, you can think of remedies that have worked in the past. However, based on past experience, knowing well that an idea is unlikely to become a coping strategy (e.g., promising yourself that you will convince yourself to get up early in the morning) next time, even if it has failed many times), give up on this idea. [3] X Research Sources
- By reusing methods that don’t work, you’ll only frustrate yourself. Let’s move on to other ideas. For example, setting your alarm far away from your bed can help you wake up, because it takes more effort to turn off the alarm.
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Update progress reports regularly and review plans. Take action and implement problem-solving strategies at the scheduled time. When doing these tasks, record the date of implementation and whether the strategy was successful. After the planning period, review the comments you made during the process. [4] X Research Sources
- As you review the plan, think about what works and what doesn’t. With activities that don’t work, ask yourself if you can learn anything useful from the experience to help you get closer to your goal next time, and add these lessons to your plan. .
- If nothing has been learned from the experience, ditch the current strategy and adopt an alternative approach. Go back to the previous suggested steps and think of more ideas, if you are having trouble in this section.
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Transform your mistakes. Even if it’s a complete failure the first time, it’s well worth it so you can achieve your goal of becoming more disciplined. However, the improvement process requires you to turn mistakes into learning opportunities. Do not give up! [5] X Research Sources
- Researchers suggest that the brain responds in two ways when people make a mistake: immediately try to solve the problem or stop responding to the mistake. People who are mindful of their mistakes are more likely to learn how to correct themselves in the future. People who ignore their mistakes (namely, the nervous system that stops responding to mistakes) won’t change or improve on them. Make sure you are paying attention to your own shortcomings and how to improve in the future. [6] X Research Sources
Develop self-discipline every day
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Don’t beat yourself up for lack of discipline. Criticizing yourself is more likely to be useless, because doing so will only make you lose motivation and lead to depression (depending on how much impact this habit has on your life). Instead, keeping in mind that feeling out of shape is not unusual, you can learn to become more disciplined and master this skill. Chances are this will take time, just like when you try anything new.
- A survey from 2011 found that about 27% of survey respondents said they needed help with self-control and willpower. [7] X Trusted Source American Psychpogical Association Go to source However, the majority of those surveyed wished they could improve on this aspect.
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Nurture yourself. Self-control is a resource that can be depleted. Certain situations can cause your self-discipline to waver. For example, a lack of sleep can cause you to make bad decisions and even overeat. Nurturing your mind, body, and soul will help you on your way to becoming more disciplined. [8] X Research Sources
There are nutritionally balanced meals. Make sure you eat 3 to 5 small meals a day, including vegetables, fat-free protein, and whole grains. Drink plenty of water to stay hydrated.
Exercise regularly. [9] X Research Source Maintain a regular level of physical exercise when working on self-discipline goals. Exercise not only puts you in a better mood, but it also provides energy and motivation to complete tasks.
Try to minimize stress. Stress can be harmful to your work performance as well as your overall health. Minimize stress by getting enough sleep, doing self-care activities like taking a bath, going for a walk in the park, or practicing relaxation techniques like meditation or yoga. If you are religious, performing rituals such as prayer can help you deal with stressful situations.
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Motivate yourself every day. [10] X Research Source This explains why the best way to improve goal achievement is to establish habits. The book The Power of Habit explains that habits are created in the brain in the same area that generates unconditioned reflexes, rather than in the prefrontal cortex that controls decision-making. [11] X Research Source At first, you’ll need constant motivation to do self-discipline activities, until these actions become habits and you don’t need any meaningful thought. any other way.
- Self-motivation strategies can include: reading inspirational quotes or books, listening to motivational podcasts, watching nonprofit speeches profits TED (TED talks), or chat with people who inspire you. Do these things in the morning – or whenever necessary – to be more enthusiastic about the hard work.
Advice
- Consider your bad habits, such as using too much television, computer or internet, spending too much time playing video games, etc. and that will help you to manage your time better, you There will also be more time for productive activities.
- Action-based goals are a great idea. Instead of the goal of losing 9 pounds, why don’t you choose to exercise every day?
- Track your progress daily, as it will let you know how much work you’ve accomplished and motivate you to keep moving forward.
Warning
- Be patient with yourself when establishing new habits.
- Don’t expect change overnight.
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 47,811 times.
Do you have a habit of jumping to your feet? Having trouble sticking to your plan? Maybe you want to do something more often, like studying for an exam or working out at the gym. Whatever aspect of you is lacking in discipline, don’t lose faith in yourself. To solve this problem, you need to start with a self-discipline improvement plan.
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