When you want to do a difficult job, there is usually 2 ways to proceed :
- Look for the motivation to accomplish this task. This is the most intuitive method.
- Accomplish this task via self discipline. This way of doing things is a little more difficult to grasp. However, it is the most effective in the long term..
Differences between self-discipline and motivation
Definition of these 2 terms
Word “motivation” comes from latin “to move” which means “be on the move”. Motivation is the set of things that give the necessary impetus to carry out certain actions.. It therefore implies that one is in a particular mental and/or emotional state to act..
Self-discipline is a set of rules that we apply to ourselves. These rules push us to do things, whatever the circumstances (for example, get up every morning to go to work).
Being motivated means doing things when you feel like it. Have self-discipline, is to do things, whether we want it or not.
Motivation can come from different sources : musique, sleeves, films, livres, sunny day, encouragement from our loved ones etc.… All these sources have the same “receipt of the request”. They are external.
What is a problem ?
If you are not motivated(e) to go running only when the weather is nice, chances are that over the year, your progress in running is very weak, even zero.
However, the choice to go running, let it rain, whether it's windy or snowy, totally belongs to you.
Another example. When going out to go to the gym, you realize that your phone has run out of battery (knowing that in general, the playlist of your room annoys you to the highest degree) ?
If you are dependent on certain music to practice, you just risk don't do it that day.
Self-discipline comes from inside : we have the power to decide to act, whatever the circumstances.
How to Cultivate Self-Discipline ?
As mentioned in the article How to Stay Regular in Bodybuilding ?, it is important to establish new habits, but don't try to change everything all at once.
Your brain will reject any change that is too drastic, especially when it comes to habits that you have accumulated for years.
How to create a habit ?
The brain is made up of approximately 40% What is a cookie " grey matter and 60% What is a cookie " white matter. White matter is made up of nerve fibers (or axons) which are the extension of the neurons. Neurons are protected by sheaths of myelin.
Myelin is precisely one of the factors that makes us “better” on specific tasks. When performing a task, layers of myelin will form around the nerve fibers that are involved in this task. Therefore, the more you practice, the more layers of myelin that will form.
The more myelin around a nerve fiber, the more the nerve impulse travels there quickly.
In a nerve fiber armored with myelin, the speed of propagation of the nerve impulse is up to 100 times greater to that of a nerve fiber that lacks it.
This is how we become more competent, whether it's driving, learn to play a musical instrument etc.… Through practice, these actions require less and less concentration to be carried out.
So imagine the amount of myelin associated with the game of chess in the brains of Polgar sisters 🙂 .
The American writer Daniel Coyle also explains in his bookThe Talent Code (2009) that many of the people we think “talented” are just extremely diligent.
And bref, it is practice makes perfect !
I have good news and bad news
The good news, it is that we can only progress when we show perseverance.
The bad news, is that we can “excel” in everything and anything. Including in things that are ultimately harmful to us.
We've all found ourselves scrolling on Facebook without even realizing it. As soon as you feel bored, for example, the following routine is mechanically carried out :
- Take your phone out of your pocket
- unlock it
- Open Facebook
- Checker ses notifications
Repeating this action, we are able to do it more and more efficiently. Saw the waste of time important that this may cause, excelling in this field is not the best thing to do.
A habit requires a trigger (stimulus)
You must be aware of the element that triggers certain behaviors. Triggers can be a place, a time of day, a feeling, an action that has just been performed, etc.…
In the example above, the stimulus to open Facebook is the feeling of boredom.
Take the case of smokers as another example.. For many smokers, finish his meal triggers the action of smoking. For others, this action can be stimulated by the smell of coffee.
To change your habits, you can play either on the stimuli themselves (how to avoid passing in front of the McDo when you come home from work, completely starved(e)), either on the routines generated by these stimuli.
Some personal examples
I'll give you an example about me : I have known for years that stretching in bodybuilding is super important. Nevertheless, I always had a hard time being consistent on this.
So I decided to exploit one of my habits : when I eat at home, I'm watching an episode of a series (which lasts on average 40 minutes). I've had this habit for many years.
I usually eat in 15 minutes. Avant, I was going to sit on my sofa for the 25 minutes remaining of the episode. Step by step, I have developed the habit of stretch during these 25 minutes instead of just sitting on my couch.
So that today, every time i see the netflix logo (when I'm home), I'm thinking of stretching. It has become fully automatic. Whereas before, launching a series triggered above all in me the desire to nibble.
PS : I know you heard “Toudoum !” in your head when you see the picture.
Moreover, pack my gym bag the evening is triggered by brushing my teeth before going to sleep. It happens to me by the way, from time to time, to mechanically prepare my bag, then to remember that in fact, tomorrow is my day off.
Good… Nevertheless, I have never been able to stop biting my nails when I am anxious… But I'm working on it 🙂 !
Here are just a few of the many ways to “reschedule” his brain.
Keep in mind that these new habits won't develop overnight.. Be patient, and make it a point of honor to work on it everyday. After a few months, you will see a drastic change.
Motivation is not useless
Far be it from me to say that motivation is useless or a bad thing. I just think that desperately wanting to be motivated avant to do something is not good practice.
Simply because he is impossible to be motivated every day. Motivation is closely linked to our emotions.. And our emotions vary wildly. receipt of the request, it is something must be constantly renewed.
Oui, you will certainly have a peak of motivation to train, right after seeing Creed 2 for example :
But don't count what on that kind of stimulus to be consistent in your training probably won't get you very far. After a few weeks or months, the impact the film has had on you will gradually diminish.
Videos like this will definitely make your workout more agreable. And it is important to take a minimum of pleasure in training.
However, on the long term, they won't be enough to get you off your couch, when you are comfortably seated(e) in front of a good series, as it chills outside.
Conclusion
The person who gets up at 5 a.m. every day to go to training is not necessarily more “motivated” than the one who spends her day in her bed hanging out on social networks.
It's just that over the years, they configured the neural circuits of their brains differently, and therefore have very different perceptions of the arduousness a regular morning workout.
Absolutely seek to motivate you, especially through factors external, won't help you be diligent.
Consciously choose the neural circuits you want to strengthen, via self discipline. When you see your first progress, it will give you the motivation to continue your routine.
And as soon as you become your own source motivational, you will enter the best of virtuous circles !
To know more :
- The power of habits (2012) – Charles Duhigg
- The Talent Code (2009) – Daniel Coyle