1. Understanding Your Brain

We’ll start with some foundational knowledge and a bit of science to set the stage for this guide.

Your brain governs every choice you make, shaping the life you lead. This section will offer insights into your psychology and behaviors, empowering you to instigate meaningful positive change.

> What makes certain substances addictive?

Your brain consists of two primary areas: - The logical: The prefrontal cortex, which allows us to think rationally and plan for the future. - The impulsive: The amygdala, which manages basic desires and the pleasure system, releasing dopamine (the desire/reward chemical) whenever we engage in immediately gratifying activities.

The impulsive part of your brain developed as a crucial survival mechanism, enabling your ancestors to make quick decisions in life-threatening situations.

Imagine two individuals in the wild who notice a shadow that resembles a lion:

Person A takes time to analyze whether the shadow is truly a lion, while Person B reacts swiftly and runs away at the first hint of danger.

What ensues? Person A becomes the lion’s meal, while Person B survives to see another day.

In prehistoric times, the impulsive system was essential for survival, enabling the tribe to remain safe.

As humans, we have various needs that must be met, as illustrated by renowned psychologist Abraham Maslow:

The contemporary food industry has compromised food quality by: - Adding unnecessary sugars, - Incorporating artificial sweeteners, - Increasing fat content.

All these modifications make low-quality food more addictive.

Social media caters to our social needs, fulfilling our innate desires to belong and feel secure among peers.

Have you ever experienced FOMO (Fear Of Missing Out)? This tactic is employed by social media platforms to keep us reliant on their services.

Junk food, social media, video games, and streaming platforms all trigger high dopamine levels, making them extremely addictive. Dopamine is the neurotransmitter that motivates us to take action; without it, we would struggle to do anything.

Your impulsive system operates on a simple principle: maximize dopamine with minimal effort. This is why we often spend excessive time online.

In contrast to engaging in healthier activities like exercising, meditating, or reading—where we receive less immediate gratification—consuming junk food or gaming offers quick dopamine rewards with far less physical or mental effort.

Fortunately, we have a powerful ally in this battle against our primitive instincts:

The prefrontal cortex.

In our modern world, it is crucial to strengthen our prefrontal cortex to maintain our health and progress toward our goals.

Many individuals lack the discipline needed to act when their emotions contradict their goals. Unfortunately, relying on feelings of "motivation" to be productive is an ineffective strategy.

You must overcome those feelings and engage in actions that will benefit you long-term. Otherwise, you risk leading a life that feels unfulfilled and aimless. This requires discipline.

Discipline is the sole antidote to fleeting emotions; it represents the strength of the connections between our logical and impulsive neural pathways.

These two brain areas communicate through connections: one pathway from the prefrontal cortex to the amygdala and vice versa.

For most people, their discipline is weak, resulting in a strong connection from the amygdala (emotions) to the prefrontal cortex (decision-making).

Conversely, individuals with robust discipline possess a more powerful connection from their prefrontal cortex to their amygdala. The advantages include improved emotional regulation, composure under pressure, and overall well-being.

Much like physical skills are honed through repetition, discipline is cultivated by consistently resisting impulsive urges.

Every moment presents a choice:

• The easy, instant-gratification choice
• The challenging, delayed-gratification choice

Your ability to choose the more difficult, rewarding option versus the easy, instant one resembles a skill level in a video game. Each time you opt for the harder path, your discipline increases, making it easier to make that choice in the future.

As discipline grows, you align more closely with your true self, bringing you closer to self-actualization.

Self-actualization occurs when your actions align seamlessly with the way you know you should behave (e.g., you choose healthy foods because you recognize it as the right decision).

As your discipline strengthens, your self-esteem and self-confidence also rise.

Having grasped the underlying psychology, we can now implement these principles.

2. Establishing the Foundations for Success

Discipline consists of two essential elements: - Self-Control: The ability to resist negative actions despite external influences. - Self-Discipline: The ability to take positive actions despite external pressures.

The dichotomy of discipline resembles yin and yang, with both aspects influencing one another (I will delve deeper into discipline in a subsequent article).

Whenever we face a decision, we encounter a dilemma:

The easy choice or the hard choice.

This challenge becomes even more complex with numerous external factors impacting our decisions, which we must learn to resist.

Our current life situation is merely a culmination of our past actions and decisions leading to this moment. We may not choose our circumstances, but we do have control over how we respond to them.

The path to enhancing your discipline (and thereby your life) starts with a key belief, followed by a clear action plan, which I will outline.

Step-By-Step Guide to Transforming Your Life:

Your identity is not a fixed entity; it is a perception.

You possess two selves: - The one you believe you are currently (Your “Real” Self) - The one you aspire to become (Your “Ideal” Self)

Your “Real” self encompasses any current weaknesses or insecurities you have.

Your “Ideal” self, your authentic self, is being overshadowed by an overactive amygdala. To reach your true self, you must hold yourself to a higher standard.

The more you align your actions with your authentic self, the more fulfilling your life will become.

1. Cultivating Positive Beliefs

Your actions are shaped by your beliefs, which in turn define your life. Therefore, it's crucial to adopt constructive beliefs!

Before you can achieve anything substantial, consider these pivotal beliefs: 1. I am fully responsible for my life: If you don't take charge, someone else will; avoid excuses and focus on improving your life! 2. I am successful: If you don’t believe in yourself, no one else will! 3. I am hardworking: Significant achievements require dedication and effort.

To internalize these beliefs, you must do one simple thing: Live by them as much as possible!

Merely reciting these three phrases won’t suffice; you need to visualize yourself embodying these principles.

Each morning, spend five minutes envisioning yourself as successful, hardworking, and responsible by applying these three tenets. Then, actively implement them throughout your day!

The final belief you must embrace is:

> Positive and patient thinking.

Positive thinking forms the foundation of your self-improvement journey; without faith in your ability to improve, how can you possibly expect to grow? Be patient and remember the exponential nature of progress.

(For a deeper exploration of positive thinking, I have a dedicated article if you're interested.)

Remember that self-improvement is a lifelong commitment, and persistence will yield results.

I also recommend taking the free Coursera course titled “The Science of Wellbeing” from Yale University to enhance your mindset.

Now, let’s discuss the clear, actionable steps you can take to transform your life.

2. Actionable Steps

Your journey towards discipline begins at level 1: laying the foundations. The following process will take two weeks to complete, and you will emerge feeling significantly better, more in control, and more productive.

Five cornerstone habits essential for a balanced and fulfilling life: - Meditation - Gratitude journaling - Exercise - Reading - Continuous learning

1. Start by creating a habit tracker: list dates along the side and habits across the top. Each time you engage in a habit, mark it off. Maintain this for two weeks.
2. Schedule specific times for each habit. I suggest placing meditation and exercise in the morning, learning after work, and gratitude journaling and reading before bedtime.
3. Each week, aim to eliminate one negative habit and commit to it. This could involve cutting out unhealthy foods, distancing from negative influences, or improving your sleep schedule.
4. Finally, design a daily schedule that you must adhere to. Allocate time for each of the five habits, work commitments, and socializing; ensure relaxation is reserved for post-work hours!

This plan lays a solid foundation upon which you can build your life. Don't worry if you struggle with any steps; focus on mastering one at a time before progressing. Long-term consistency, rather than quick fixes, will drive you toward great success.

Conclusion:

By adhering to this clear step-by-step guide, you can instill order and success in your life. All it requires is the effort necessary to implement these steps and patience for them to take effect.

Bookmark this guide, print it out, jot down the steps, and make sure to remind yourself daily of the actions you need to undertake. I promise that your hard work will yield abundant rewards.

Final Advice:

Stay persistent! The results will be remarkable once the right system is in place, and this article has provided you with that framework. You’re going to do great :).

Thank you for taking the time to read this article. If you know someone who could benefit from this advice, please share it with them, and feel free to follow me if you enjoy my content.

So, what are you waiting for? Take action!

Sources:

• 12 Rules For Life: An Antidote To Chaos — Jordan Peterson
• Change Your Life in Seven Days — Paul McKenna
• Atomic Habits — James Clear