Building Habits Through Scheduling and Rewards

Is self-discipline overrated? That’s what we’re looking at this week. 

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Script | 360

Hello, and welcome to episode 360 of the Your Time, Your Way Podcast. A podcast to answer all your questions about productivity, time management, self-development and goal planning. My name is Carl Pullein, and I am your host of this show.

We hear a lot about self-discipline and how we should develop our discipline to achieve our goals or become more productive. But is this true? 

Self-discipline is hard—more so these days with all the instant gratification distractions—and anything that is hard is going to be tough to do consistently. Whether you are trying to accomplish a goal or become better organised, if you rely on self-discipline to get you through there’s going to be a good chance you will fail. 

There are some people who thrive on self-discipline. The most famous being David Goggins—he’s a tough cookie. Pain, discipline and a never die mindset are what he appears to live for. But, people with that mindset are rare and you don’t need it. 

There is a better way. It’s not easy—nothing worthwhile ever is—but with practice, a little determination, persistence, and consistency, you soon find you don’t need discipline to achieve these things. 

Now, before we get to the question, Here’s a little reminder about this week’s Ultimate Productivity Workshop. 

If you have not yet registered, you can still do so, there’s a link in the show notes or you can visit my website—carlpullein.com— to register. 

The workshop will cover how to transition from an unsustainable task-based productivity system to a more sustainable time-based one. I will show you how to manage your work, how to time block effectively and how to prioritise your work so you know you are always working on the right things at the right time. 

For those of you already registered, I will be sending out the first workbook in the next day or two so keep an eye out for that. I will also include the joining instructions. 

If you want a less hectic and overwhelming life, then this workshop is a must. It’s your chance to create a time management and productivity system that works for you. 

Okay, on with the show and that means it’s time for me to hand you over to the Mystery Podcast Voice for this week’s question. 

This week’s question comes from Ryan. Ryan asks, hi Carl, do you have any tips on getting better with self-discipline? I’ve never been very good at being disciplined but as I get older, I feel I need to do better at this.

Hi Ryan, Thank you for your question. 

I’ve always found the concept of “living a disciplined life” interesting. You see, the word discipline suggests “punishment” of some kind. When we’re at school if we do something wrong, we are “disciplined”. That was my first introduction to the word. (Or perhaps my parents disciplining me for whatever reason.) 

And yet, when we talk about living a “disciplined life” it’s often spoken of in positive terms. Yet, there’s that underlying sense that it’s bad. 

I recently wrote about Charles Aznavour, the prolific French singer/songwriter. Aznavour wrote over a 1,000 songs and recorded many more. He lived until he was 94, exercised every day and was still touring when he passed away in 2018. 

In interviews he was frequently asked about his productivity and how he created such a disciplined life. Yet Aznavour never thought he was disciplined. 

He woke early every day, and spent his mornings writing songs. For him it wasn’t discipline, it was his passion, his purpose. He couldn’t wait to get started each day. And on those rare days he wasn’t in the mood to write, he still wrote. 

Why? He didn’t need to. He wrote because that was what he did. It was a habit. 

Have you ever tried starting your day without your morning coffee or not brushing your teeth? How did you feel? Probably uncomfortable and little self-conscious. 

You don’t need discipline to brush your teeth or make your coffee in the morning do you? It’s just what you do. 

And there is where you will find the answer to living with a little more discipline. Don’t think of it as discipline. It isn’t. It’s just what you do. 

Take planning your day at the end of the day. 

Last night, I spent three hours in a recording studio recording the audiobook of Your Time Your Way. That was after a full day recording and editing videos. I was exhausted. My voice was ragged. Yet, after getting home, I got my Franklin Planner (Yes, I’m still using it), sat on the sofa and planned today. 

There was no discipline involved. I also had a great excuse. I’d been on the go since 8:30 am and it was 11:45 pm. I could easily have skipped it. Yet I didn’t.

Why? Because that is what I do in the evening. I give myself five to ten minutes to plan the day. 

I love the quote from Jim Rohn: “each day you get to choose between two pains. The pain of regret or the pain of discipline”.

I know what happens if I don’t plan the day—the next day starts out of control. I have no focus and anything loud and “urgent” becomes the priority—even when it isn’t a priority. 

Most people’s problems with time management and productivity is because they skip the five to ten minutes planning the day. If you don’t have a plan for the day, you will end up on someone else’s plan and they don’t care about how you feel—a bit harsh, I know, but it’s true. 

For most things you don’t need discipline. It’s a choice. Do you scroll social media or read a book? Do you sit on the sofa watching TV or go out for a walk? Do you eat a chocolate bar or a banana? That’s nothing to do with discipline. It’s a choice.

Reading a book is easy. Get a physical book, not an ebook, and place it on the coffee table near your favourite armchair or sofa. Then give yourself ten minutes each day to sit and read it. If you place a bookmark in the book, you can see the bookmark gradually falling to the bottom (the end of the book). 

And as the book is on your coffee table, you will see it every time you sit down.

More often than not, you will read more than ten minutes. 

Ultimately, those people you think are living a “disciplined life” just have certain habits. Getting up early and writing a journal is a habit. It doesn’t need discipline if it’s a habit. 

My wife writes her journal every evening before she goes to bed. She uses Day One, the digital journal, and writes on her laptop. She sits on the sofa, opens her laptop and writes. Some days she’ll only write for five minutes. Other days she’ll write of over an hour. For her she sees it as winding down at the end of the day. Absolutely no discipline is involved. 

It would be strange not seeing her on the sofa writing a journal.

Yet for many sitting down to write a journal requires discipline. Ask my wife if writing her journal requires discipline and she’ll laugh at you. 

You don’t need discipline if you have the right habits. 

How do you develop habits. Well, firstly I would recommend you read James Clear’s Atomic Habits. It’s a brilliant book. 

Secondly, identify the habit you want to develop. I always suggest your morning routines are a good place to e to start. These are the easiest kind of habits to develop. What would you like to do first thing in the morning? 

You may want to read, meditate, exercise or write a journal. Pick one thing. 

For example, if you choose to write a journal, start by making yourself your favourite morning drink, then sit down somewhere comfortable and begin writing. Give yourself five to ten minutes to write. 

You can help yourself by putting your journal next to your kettle or coffee maker before you go to bed. That way when you wake up, turn on the kettle you see your journal there waiting for you. 

Something James Clear mentions in Atomic Habits is to reduce the friction. This is akin to those who wish to exercise in the morning, putting out their exercise clothes next to their bed before going to bed. It reduces the friction of choosing what to wear. I think of this as minimising the risk of finding an excuse. 

These are all great tips. Yet, the disciplined life that Charles Aznavour lived didn’t need tricks. It appeared disciplined, yet it was just how he lived his life. And that’s the goal here; to build daily habits that are effortless because that is what you do. 

Most people eat their breakfast, lunch and dinner at the same time? Why? It’s because that’s what they do. When I commuted to the office, I would catch the 8:05 bus each morning. I knew what time to leave the house because I knew how long it would take to walk to the bus stop. It was simply what I did. 

I should give you one little tip I’ve used in the past. If, say, I want to read a book each evening but find myself watching TV instead, what I will do is tell myself I must read for ten minutes before rewarding myself with turning on the TV.

The advantage of this little trick is you still get to do the thing you want to do—watch TV—but you also get to do the other thing you struggle doing. Eventually, it just becomes a habit. Watching TV without reading becomes uncomfortable. 

So there you go, Ryan. It’s not really about being disciplined. It’s more about choosing what you want to do and carrying it through. 

Your calendar can help you there. Remember the saying, what goes on your calendar gets done. With this, the key is if you don’t or cannot do something you must remove it from your calendar. That act of moving it from your calendar reminds you about you haven’t done. It acts a good incentive. 

If, for example, you schedule going for a walk after lunch, but keep skipping it, because you are removing it every day, you will begin asking yourself what’s wrong and re-assess things. Perhaps you will be more consistent if you go for your walk in the morning or evening. 

I hope that has helped, Ryan. Think about what you want to do, when you want to do it and do it. Sooner rather later it will be just what you do. 

Don’t forget to get yourself registered for the Ultimate Productivity Workshop. The first session is on Friday evening, it will be something you will never regret. 

Thank you for your question Ryan and thank you to you too for listening. It just remains for me to wish you all a very very productive week.