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- <!-- .slide: data-background="slides/discipline.jpg" data-background-size="contain" data-background-opacity="0.6" -->
-
- ## Discipline <!-- .element: class="text-over-image" -->
- <!-- .slide: data-background-color="#033" -->
-
- -V-
- <!-- .slide: data-background="slides/discipline.jpg" data-background-size="contain" data-background-opacity="0.3" -->
- <!-- .slide: data-background-color="#033" -->
- When your rationality wants one thing
-
- but your emotions do something else.
-
- ---
- <!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.8" -->
- ### Elephant Rider
-
- -V-
- <!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.3" -->
-
- <div>
-
- - metaphor describing our internal interactions
- - elephant = emotional side
- - rider = rational side
-
- </div>
-
- -V-
- <!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.2" -->
- The **rider** is tiny but intelligent,<br />holding the reigns and choosing the right path.
-
- The **elephant** is huge but simple,<br />with a mind of its own.
-
- -V-
- <!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- Most of the time, the elephant let's the rider lead the way.
-
- But at 6 tons it won't be bossed around! <!-- .element: class="fragment" -->
-
- -V-
- <!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- If the rider is indecisive or tired,<br />the elephant will do as it likes.
-
- If the elephant gets scared,<br />it will not obey the rider.
- <!-- .element: class="fragment" -->
-
- -V-
-
- ### Ego depletion
-
- - making decisions (big or small) is tiring
- - everyone has some operational capacity <!-- .element: class="fragment" -->
- - when the capacity is depleted, we let the emotional side take over <!-- .element: class="fragment" -->
-
- -V-
-
- #### Replenishing the capacity
-
- - allows us to avoid the depletion
- - needs to be done in advance<!-- .element: class="fragment" -->
- - take breaks<!-- .element: class="fragment" -->
- - do simple manual activities<!-- .element: class="fragment" -->
- - improve your mood<!-- .element: class="fragment" -->
-
- -V-
-
- #### Growing the capacity
-
- - it is possible to increase our capacity
- - by building positive habits<!-- .element: class="fragment" -->
- - by lowering an emotional aversion<!-- .element: class="fragment" -->
-
- -V-
-
- #### Emotional aversion
-
- - some activities appear daunting right away:
- - demanding lots of effort<!-- .element: class="fragment" -->
- - ambiguous; many unknowns<!-- .element: class="fragment" -->
- - uncomfortable or even painful<!-- .element: class="fragment" -->
- - this creates an emotional barrier<!-- .element: class="fragment" -->
- - lowering the barrier makes an activity approachable<!-- .element: class="fragment" -->
-
- -V-
- <!-- .slide: data-background="slides/elephant_rider.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- The **rider** must plan around the **elephant's** needs
-
- to make good progress on their journey
-
- without being thrown into a ditch.
-
- ---
- <!-- .slide: data-background-color="#542" data-background="slides/habit_tracker.jpg" data-background-size="contain" data-background-opacity="0.5" -->
- ### TOOL: Habit tracker <!-- .element: class="text-over-image" -->
-
- -V-
- <!-- .slide: data-background-color="#542" data-background="slides/habit_tracker.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- Define positive habits
-
- and track them daily.
-
- -V-
- <!-- .slide: data-background-color="#542" -->
- | Habit | Workout | Alcohol | Coding |
- | ------|---------|---------|------- |
- | Target| > 10 min| < 0,5 l |> 30 min|
- | 1. | 🟢 20 | 🟢 0 | 🔴 15 |
- | 2. | 🔴 5 | 🔴 1 | 🔴 10 |
- | 3. | 🔴 0 | 🟢 0,2 | 🔴 25 |
- | 4. | 🟢 13 | 🟢 0,2 | 🟢 35 |
- | 5. | 🟢 12 | 🟢 0 | 🟢 45 |
-
- -V-
- <!-- .slide: data-background-color="#030" -->
- ### My Habits
-
- 1. Get up early<!-- .element: class="fragment" data-fragment-index="1" -->
- - before 4:45 daily<!-- .element: class="fragment" -->
- - no exceptions<!-- .element: class="fragment" -->
- 2. Gym workout<!-- .element: class="fragment" data-fragment-index="2" -->
- - at least 10 minutes daily<!-- .element: class="fragment" -->
- - right after waking up<!-- .element: class="fragment" -->
- 3. Personal Work session<!-- .element: class="fragment" data-fragment-index="3" -->
- - at least 1 hour daily<!-- .element: class="fragment" -->
- - right after the gym<!-- .element: class="fragment" -->
-
- -V-
- <!-- .slide: data-background-color="#030" data-background-image="slides/habit_tracker_book.jpg" -->
- #### Gym sessions tracker <!-- .element: class="text-over-image" -->
- -V-
- <!-- .slide: data-background-color="#030" data-background-image="slides/habit_tracker_page.jpg" -->
- #### One page per week <!-- .element: class="text-over-image" -->
- -V-
- <!-- .slide: data-background-color="#030" data-background-image="slides/habit_tracker_100.jpg" -->
- #### 100 weeks in a row <!-- .element: class="text-over-image" -->
-
- ---
- <!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.4" -->
- ### TOOL: ToDo Today <!-- .element: class="text-over-image" -->
-
- -V-
-
- #### What is it?
- <!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- - list of prioritized, time-boxed tasks
- - prepared the previous day
-
- -V-
-
- #### Why does it work?
- <!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- - avoids decision paralysis
- - trimmed down daily list is manageable
- - big tasks split into small ones
- - the elephant doesn't get scared
-
- -V-
-
- ##### Important task first
- <!-- .slide: data-background-color="#542" data-background="slides/todo_today.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- <!-- .slide: data-background-color="#542" -->
- - something you *want* or *need* to complete
- - consistent daily progress
-
- -V-
- <!-- .slide: data-background-color="#030" -->
- #### My ToDo tracker
- Collection of markdown text files<br/>that are easy to edit (Joplin).
-
- ```markdown
- # 2025-04-16
- - done task A
- - 🚧 🚧 WIP 🚧 🚧
- - pending task B
-
- # TOMORROW
- - some task C
-
- # LATER
- - other task D
- ```
-
- -V-
- <!-- .slide: data-background-color="#030" -->
- #### My ToDo tracker (2)
-
- ```markdown
- # 2025-04-16
- - done task A
- - done task B
- - 🚧 🚧 WIP 🚧 🚧
-
- # TOMORROW
- - some task C
-
- # LATER
- - other task D
- ```
-
- During the day:
-
- 🚧 🚧 WIP 🚧 🚧 line moves,<br/>
- showing what is done<br/>
- and what comes next.
-
- -V-
- <!-- .slide: data-background-color="#030" -->
- #### My ToDo tracker (3)
-
- ```markdown
- # 2025-04-17
- - 🚧 🚧 WIP 🚧 🚧
- - some task C
- - other task D
-
- # TOMORROW
-
- # LATER
- - yet another task E
- ```
-
- At the end of the day:
- 1. TODAY entries move to an archive
- 2. TOMORROW is formed, becomes TODAY
- 3. Job well done!
-
- ---
- <!-- .slide: data-background-color="#542" data-background="slides/daily_heroism.jpg" data-background-size="contain" data-background-opacity="0.5" -->
- ### TOOL: Daily Heroism <!-- .element: class="text-over-image" -->
- [Philip Zimbardo] <!-- .element: class="reference-author" -->
-
- -V-
- <!-- .slide: data-background-color="#542" data-background="slides/daily_heroism.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- Take a small step out of your comfort zone.
-
- Daily.
-
- -V-
- <!-- .slide: data-background-color="#542" data-background="slides/daily_heroism.jpg" data-background-size="contain" data-background-opacity="0.1" -->
- #### Why?
- - grows your ability to **act**, step out of the crowd
- - supports fulfilling your vision and maintaining discipline
-
- It makes the elephant jump before it realizes<br/> the hole is too deep for comfort.
- <!-- .element: class="fragment" -->
-
- -V-
- <!-- .slide: data-background-color="#030" -->
- ### My Heroism
-
- Game of smalltalk
-
- - chat up random people<!-- .element: class="fragment" -->
- - do it before you rationalize a reason to back out<!-- .element: class="fragment" -->
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