8.2 KiB
Discipline
-V-
When your rationality wants one thing
but your emotions do something else.
Elephant Rider
-V-
- metaphor describing our internal interactions
- elephant = emotional side
- rider = rational side
-V-
The rider is tiny but intelligent,
holding the reigns and choosing the right path.
The elephant is huge but simple,
with a mind of its own.
-V-
Most of the time, the elephant let’s the rider lead the way.
But at 6 tons it won’t be bossed around!
-V-
If the rider is indecisive or tired,
the elephant will do as it likes.
If the elephant gets scared,
it will not obey the rider.
-V-
Ego depletion
- making decisions (big or small) is tiring
- everyone has some operational capacity
- when the capacity is depleted, we let the emotional side take over
-V-
Replenishing the capacity
- allows us to avoid the depletion
- needs to be done in advance
- take breaks
- do simple manual activities
- improve your mood
-V-
Growing the capacity
- it is possible to increase our capacity
- by building positive habits
- by lowering an emotional aversion
-V-
Emotional aversion
- some activities appear daunting right away:
- demanding lots of effort
- ambiguous; many unknowns
- uncomfortable or even painful
- this creates an emotional barrier,
which causes an emotional aversion - lowering the barrier makes an activity approachable
-V-
The rider must plan around the elephant’s needs
to make good progress on their journey
without being thrown off into a ditch.
TOOL: Habit tracker
-V-
Define positive habits
and track them daily.
-V-
Why?
- habits help keeping our elephant in line:
- easier on our capacity: less need for making decisions; it is already decided
- less forgetting or avoiding the activity
- practice makes perfect: more efficient use of time means more time for doing
- habits can evolve and we can keep improving
- incremental changes take time, habits help us make the time
- tracking habits increases the retention of habits
-V-
How?
| 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-
My Habits
- Get up early
- before 4:45 daily
- no exceptions
- Gym workout
- at least 10 minutes daily
- right after waking up
- Personal Work session
- at least 1 hour daily
- right after the gym
-V-
My Tracking Example
Gym sessions
- A4 sheet per week, daily tracking
- table of exercises + time and effort
-V-
Book of workouts
-V-
One page per week
-V-
100 weeks in a row
(1.92 years)
-V-
My Observations
- helped me to build a habit
- kept me accountable
- lowering barriers for entry is key
- predefined plan = less decision making
- always have a few sheets in stock
TOOL: ToDo Today
-V-
What is it?
- list of prioritized, time-boxed tasks
- prepared the previous day
-V-
Why does it work?
- 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
- something you want or need to complete
- consistent daily progress
-V-
My ToDo tracker
Collection of markdown text files
that are easy to edit (Joplin).
# 2025-04-16
- done task A
- 🚧 🚧 WIP 🚧 🚧
- pending task B
# TOMORROW
- some task C
# LATER
- other task D
-V-
My ToDo tracker (2)
# 2025-04-16
- done task A
- done task B
- 🚧 🚧 WIP 🚧 🚧
# TOMORROW
- some task C
# LATER
- other task D
During the day:
🚧 🚧 WIP 🚧 🚧 line moves,
showing what is done
and what comes next.
-V-
My ToDo tracker (3)
# 2025-04-17
- 🚧 🚧 WIP 🚧 🚧
- some task C
- other task D
# TOMORROW
# LATER
- yet another task E
At the end of the day:
- TODAY entries move to an archive
- TOMORROW is formed, becomes TODAY
- Job well done!