5 PROVEN STEPS TO MASTER

SELF DISCPLINE
 WHAT IS SELF DISCIPLINE

Self-discipline is the ability to push

yourself forward, stay motivated, and take
action, regardless of how you're feeling,
physically or emotionally. You're showing it
when you intentionally choose to pursue
something better for yourself, and you do
it in spite of factors such as distractions,
hard work, or unfavourable odds.
 5 PROVEN STEPS TO
MASTER SELF DISCIPLINE

Setting Clear Goals

STEP

01

Setting clear goals is the first step to move in the right direction. If
your goals are clear, you will be able to choose the right steps too.

Two ways in which you can set clear goals are using the SMART
framework and starting small.

Some of you may already be familiar with the SMART framework. In

case you are not, below mentioned is an easy way to set SMART
goals.

S M A R T
SPECIFIC MEASURABLE ACHIEVABLE RELEVANT TIME-BOUND

Do S et re a l Do Ma ke s u re Do Wo r k Do Be honest with Do G i ve yo u r s e l f a
numbers yo u r g o a l i s towa rd s a yo u r s e l f-yo u deadline.
w i t h re a l t ra c k a b l e . g o a l t h at i s k n ow w h at yo u
deadlines. challenging, a n d yo u r te a m
but possible. a re c a p a b l e of.

Don’t S ay, " I Don’t Hide behind Don’t Tr y to t a ke Don’t Fo rg et a ny Don’t Ke e p p u s h i n g

wa nt m o re " b r a n d o r, ove r t h e h u rd l e s yo u towa rd s a
v i s i to r s ." "s o c i a l wo r l d i n o n e m ay h ave to g o a l yo u
b u z z wo rd s n i g ht . ove rco m e . m i g ht h i t ,
l i ke , e n g a - "s o m e d ay."
g e m e nt ,"
i nfl u e n ce ."
Also when it comes to setting clear goals, it is important to start
small. Starting small gives us the power to see incremental results.
They are easier to set and the outcome is easier to visualise. Small
goals are easier to achieve on a regular basis, which means we can
set them more often, build off them, and constantly see ourselves
getting better.

STEP Tracking and rewarding

02 your progress

You can use multiple trackers to monitor your small steps and
habits towards achieving your goals. When you are able to track
your progress you are able to instil a sense of discipline in your pro-
cess of goal achievement. Doing those small tasks daily and con-
sistently is what matters in goal achievement.

Below is a small example of a tracker you can use to track your

progress. Let’s say you have decided to get up early and study
physics for 2 hours daily. Here’s how you can maintain consistency
through trackers.

Reward for
Time Period
S.NO Date Objective to be achieved achieving
selected
the objective

1 29/4 Wake up at 6AM 5:45 - 6:15 AM Eat a chocolate

2 29/4 Study Physics - unit 3 10AM - 12PM Use phone for

20 mins

You can create similar trackers like this to monitor your progress
on any such goal. You can seek help from any of our coaches to
help you make such trackers.
You can also use a habit loop.

Routine

Habit
loop
Cue Reward

Let us see what this means.

Reema, our friend from the last video, had gone to sleep very
motivated after setting goals that evening. She had planned to wake
up at 5am the next morning to study. However, when her alarm rang,
her hands automatically reached for her phone and switched off the
alarm. She then slept for 3 more hours before walking up in guilt.

Her habit loop looks like this:

Cue: This is something that triggers our habit. In Reema’s case it was
the sound of the alarm clock.
Habit: This is the actual habitual behaviour. For Reema, this meant,
switching off her alarm.
Reward: This is the short term gain or pleasure that is obtained from
the consequence of the habit. Reema got to sleep uninterrupted for
some more time.

This entire loop happens very fast and hence we don’t really notice it.
However, the key to breaking old harmful habits is to first identify the
loop and then take concrete action to break it.
 Maintaining Consistency
STEP

03

You can maintain consistency by identifying an accountability part-

ner. This could be a sibling, parent, friend, anyone who makes sure
you are doing your tasks as per your schedule consistently and will
serve as a reminder if you fail to do so.

Delaying gratification
STEP

04

Many times there are tasks which are more interesting than the tasks
we are supposed to do like checking our phone, watching TV or
meeting friends. These other tasks distract us and prevent us from
achieving our goals. In such cases if then technique works. You can
set conditions for yourself, that only after completing the task you
listed you will do something else.
This is called the IF…THEN technique.

For example, if I complete my assignment, then I will go out with my

friends.
 Managing Distractions
STEP

05

To manage distractions you can use commitment devices. A com-

mitment device is a way to lock yourself into behavior change by
linking it to a reward or punishment. One of the oldest (albeit fiction-
al) examples of a commitment device is the story of Odysseus who
tied himself to his ship's mast so he wouldn't be entranced by the
siren's song. This is a voluntary behaviour and failure to follow
through can have consequences. So incase you need to study, you
can focus better if you use following softwares and websites:

Software:

Freedom (http://macfreedom.com/) prevents you from accessing

the internet, forcing you to focus on a task, or at least a non-internet
diversion.
Websites:

Beeminder (https://www.beeminder.com/) allows you to pledge

money that you will follow a quantifiable goal and then tracks your
progress against your promised progress.

Alternatively mentally distance yourself from everything and focus

on your studies.
If you need more motivation and have a difficulty in finding purpose in studies,
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