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Acast .com. Hey Leo, last week I told myself, Gwen, you will finish your digital marketing course by studying hard every day.
And you know what? I did it.
For two days, then baking one again.
Oh no, what did you bake this time?
Cinnamon rolls. I forgive you, cinnamon rolls beat discipline every time.
I know, right? But you still beat me.
I practiced English pronunciation for one day.
Then I told myself, you deserve a break.
And I took three. Classic Leo.
Classic human. I think a lot of people feel the same way.
You start strong, then motivation disappears.
Exactly. That's why I wanted to talk about self -discipline today.
Because we keep waiting for motivation.
But what if we could keep going, even when it's not there?
That's the dream. But how?
Good question. In today's episode, we'll talk about why self -discipline matters more than motivation and five simple ways to build it in daily life and when learning English.
Sounds good. And don't worry, we'll keep it easy.
No military training required.
Nope. No shouting. No push -ups.
Just small steps that actually work.
work. So first, we will discuss why self -discipline is more powerful than motivation.
Then we will give you guys five ways to hone your discipline effectively.
Let's get into it. So earlier we both failed our study plans.
Big surprise! But here's the twist. That wasn't the real problem.
Yeah, the real issue isn't that we skipped, skipped, it's that we didn't come back after skipping.
That's where self -discipline kicks in.
Not to make you perfect, but to pull you back after the lazy day.
A lot of people think self -discipline means no fun, no breaks, no Netflix.
Nope. Self -discipline isn't about never missing a day.
It's about what you do after you miss it.
Totally. I used to be stuck in that all -or -nothing mindset.
Oh? Tell me. Like last year I promised myself to write one English sentence every day.
Missed a day, felt awful.
Told myself you ruined it.
So guess what I did?
Gave up? For a whole week, one missed day turned into seven.
Because I thought I had already failed.
That's the trap. And that's why I love the never miss twice rule.
What's that? Simple.
It's okay to miss once.
Life happens. But the next day, you must show up no excuses.
Like falling off a bike.
But you get back on the next day, even with a band -aid.
Is that right? Exactly.
That's real discipline.
Not being perfect, but refusing to quit.
Motivation can't do that.
Motivation depends on how you feel.
Right. And let's be honest. Some days you just don't feel like it.
If you only act when you're motivated, you'll study English, maybe twice a month.
Discipline is the opposite.
It shows up regardless of feelings.
And that's what builds progress.
Motivation might get you started, but only discipline gets you to the finish line.
Couldn't agree more.
So, to sum up, self -discipline is the ability to come back, not the pressure to never fall off.
And now that we get why it matters, let's talk about how to build it.
Yes. In the next part, we'll walk through five simple, realistic ways to build self -discipline in daily life.
Especially when it comes to learning English.
Let's go. The first tip is, listeners, do you know what is one big reason people give up?
It's, I'm just not that type of person.
I'm not disciplined.
But that's the trap.
Exactly. The way you see yourself shapes what you do.
James Clear once said, true behavior change is identity change.
That hit me hard, because when you believe I'm a disciplined person, your actions slowly start matching that.
Try this. Instead of saying, I have to study English today, say, I'm someone who learns English every day.
Let's try. See the difference?
One feels like a chore.
The other feels like you're just being who you are.
When you change the way you see yourself, being disciplined doesn't feel like you're forcing it.
It just feels natural.
Yeah, it becomes part of you.
South Discipline sounds great in theory, but in real life, my friend tried studying English for one hour every night.
Day one, strong start.
Day two, still alive.
Day three, he died.
I mean, not literally, but his motivation did.
R .I .P. I understand him.
We overcommit, get overwhelmed, and then vanish.
Spanish like buying a gym membership and only going twice that's why the best way to build self -discipline is to start small like really small five minutes a day small so small you feel guilty not doing it exactly this idea comes from BJ Fogg a behavior scientist from Stanford he says tiny habits are the foundation of big changes and he literally wrote a book called tiny habits, not giant impossible habits.
What does it talk about?
About simple logic of tiny habits.
If it's easy to start, you'll do it more often.
And that consistency is what builds the habit.
So instead of studying English for an hour, try listening to a two -minute podcast while brushing teeth.
Or write one English sentence every morning.
Or stick new words on your mirror so you see them while fixing your hair.
But seriously, when I tried the just five minutes thing, I always ended up doing more.
It's like tricking my brain.
I say, just five minutes, and then bam.
25 minutes later, I'm conjugating verbs like a maniac.
That's the magic. Starting is the hardest part.
Tiny wins give your brain a hit of dopamine that I did it feeling is super addictive.
And way better than the, I failed again, guilty feeling.
So next time your brain says, I don't feel like it, tell it.
We're not doing an hour, just five minutes, then you can nap.
Deal with yourself like you're a sleepy toddler.
Honestly, that works.
Okay, so far, self -discipline isn't perfection, it's coming back.
And step one of coming back?
Make the first step so small you can't say no. Ready for the next secret?
Bring it on. Is it just another lazy trick pretending to be productive?
Nope. It's about setting up your environment so self -discipline gets a head start.
Like putting chocolate at eye level in the fridge?
Exactly. But instead of chocolate, it's English vocabulary.
So yeah, instead of hiding your tools for learning, bring them to the front row.
Out of sight, out of mind is real.
But luckily, the opposite is true too.
too. I mean, if I have to scroll past my games to get to my English app.
Guess what I'm tapping first?
Clue. It's not the one with the grammar drills.
That's why Environment Design works.
You mean, like putting a vocabulary notebook next to my coffee mug?
Exactly. And here are a few tricks that actually work.
Place flashcards on your desk where you can't ignore them.
Put your English app on your home screen.
Page one, top row. Use focus mode when you study English so random notifications don't distract your brain.
Yeah, that way I don't leave my work unfinished when my friend texts, do you want to hang out right now?
How tempting. Creating a cozy and simple study corner just for English is also a good way.
I once made a whole study corner, then accidentally turned it into a snack station.
Now it's the study snacks zone.
Well, the first thing to do is remove the chips, then bring the book back.
When the environment makes learning obvious and easy, discipline doesn't feel like a fight.
And if all else fails, just tape the word study to your mirror, so every morning you get a friendly push from your mirror buddy.
Hey, whatever works.
The goal is to make the right choice the easy choice.
Alright, let's talk about rewards.
Because let's face it, our brain loves snacks more than spreadsheets.
My brain is basically a golden retriever.
If I do something good, I'll want treat immediately.
That makes sense. Our brains are designed to repeat behaviors that feel rewarding.
So, if I survive 5 minutes of irregular verbs, I'll get bubble tea as a reward. Perfect example.
According to behavioral psychology, rewards release dopamine, that feel -good brain chemical.
Dopamine tells your brain, hey, remember this?
It felt good. Do it again.
So the key is to make the reward immediate and tied directly to the habit.
Yes. Finish your flashcards?
Reward. Complete a practice session?
Reward. I once gave myself a reward before studying.
It was a nap. But the problem is that I never woke up to study.
That's not an effective way to reward yourself.
The reward comes after.
To reinforce the behavior, not replace it.
Noted. No naps until the verbs are conquered.
Here are a few reward ideas that won't wreck your flow.
A good cup of coffee or tea after studying.
Watching one episode of your favorite show.
In English, if you dare.
Got it. My reward is making myself a fancy iced coffee.
It's 20 % coffee, 80 % feeling like I have my life together.
Whatever makes it fun.
When the habit feels rewarding, you don't need to force discipline.
It becomes something you look forward to.
Right? Okay, here comes our last tip.
Ready? Only if it doesn't involve waking up early.
Even better. It involves not being alone.
Wait, you're saying I need a partner?
Exactly. An accountability partner.
Someone who knows what you're trying to do and reminds you when you're slipping.
I once made a pact with my friend Josh to learn English together.
Every Friday, we had to send each other a 30 -second voice message in English.
That's a great example.
Did it work? Technically, yes.
But also, I sent mine at 11 .59 p .m. while hiding under a blanket.
Hello, this is Leo.
I like noodles. Bye.
That counts. That's the magic of having someone watch. Even if it's just your noodle -loving blanket self.
And Josh would always send his on time, with background music and perfect grammar. I hated him.
You mean, you were inspired by him?
Sure. Let's call it that.
that? Research backs it up.
According to the American Society of Training and Development, people are 65 % more likely to reach a goal if they share it with someone.
That number jumps to 95 % if they have a specific accountability partner with regular check -ins.
95 %? That's higher than my phone battery ever gets.
So here's how to do it.
Pick a friend who also wants to to build a habit, like learning English.
Set a tiny, clear goal.
Then check in daily or weekly.
Like a habit hotline.
Hello, yes, I did learn three words today.
Please clap. Exactly.
Or if you're into social media, post your goal.
Just one story. Practicing English 10 minutes a day this week.
Feel free to ask me how it's going.
Great. Great. Let's look at some cool phrases from today's episode.
Only if I get a phrase -related reward after this.
Fine. I'll give you a sticker.
Let's go. One phrase we used was wreck someone's flow.
It means to interrupt your focus or rhythm.
Example, checking my phone wrecked my flow while I was studying.
So building discipline in studying is to prevent that problem.
Next, we talked about the all -or -nothing mindset.
It's when you believe you must do everything perfectly, or it doesn't count at all.
Example, Leo shared how one missed day made him give up for a whole week.
That mindset is so sneaky.
We also mentioned pull you back.
It means to help you return to a good habit or routine.
Example, self -discipline helps pull you back after a lazy day.
It's not about being perfect, right?
Another one was shows up.
It means to appear or be present.
Example – Discipline shows up even when you don't feel like it.
Unlike motivation, which likes to sleep in.
Then there was dopamine.
It's a brain chemical that makes you feel good.
Tiny winds give your brain a hit of dopamine.
And that makes you want to do it again.
That was great. Let's reflect on what we've learned today with some questions.
I'm with you. Let's talk through these.
Now you tell me, Leo.
What's the difference between self -discipline and motivation?
Motivation is a feeling.
It comes and goes depending on our mood.
But self -discipline keeps you going even when you're tired, bored, or just don't feel like it.
That's a solid answer.
Discipline keeps the train moving even when the engine gets sleepy.
Now answer my question.
What was the role of environment design in helping someone stay disciplined?
When your environment supports your habit, you don't have to fight as hard to stay on track.
back. Like putting English flash cards where you brush your teeth.
It makes the habit obvious and easy.
So true. If I see it every day, I'll use it.
If it's buried under laundry, I won't.
So, self -discipline isn't about being strong all the time.
It's about learning how to come back, even when you feel weak.
Yep. A lazy day doesn't ruin everything.
But giving Giving up the next day, that's where the real problem starts.
If you remember one thing from today, let it be this.
You don't need to do a lot.
You just need to keep showing up in your own small, quiet way.
And sometimes the smallest habit is the one that changes everything.
So go easy on yourself, but don't disappear on yourself either.
We'll be right here cheering for your five minutes of effort or your one sticky note on the mirror.
Until next time, keep showing up.
You're doing great.
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