The Self-Discipline Blueprint Summary - Patrik Edblad

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The Self-Discipline Blueprint

The Self-Discipline Blueprint Summary
Productivity & Time Management and Self Help & Motivation

This microbook is a summary/original review based on the book: 

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ISBN:  9781981906413

Summary

In this book you will learn to master your core and individual fundamentals to achieve self-discipline, becoming more focused, more productive, and successful.

What if you could stop procrastinating and started to get things done? What if you could meet all of your commitments? What if you could enjoy your free time without feeling stressed? Patrick Edblad wrote this book to help people become a better version of themselves. Shall we begin this journey?

What is self-discipline and how can it help you

Self-discipline is a prerequisite for a happy and fulfilling life. You can see self-discipline as the sum of universal and individual fundamentals. The four fundamentals of self-discipline are sleep, nutrition, movement, and mindfulness, which can activate a spiral that goes up or down. The upward spiral happens when you master these fundamentals, bringing you a healthy and productive life with calm, focused, and energized days. It goes down when you neglect them, causing stress, brain fog, and fatigue.

The four universal fundamentals

Sleep is the first and most important one. Approximately 50% of the adult population suffers from chronic sleep deprivation due to inventions as the light bulb, the television, computers, and so on. Science proves that sleep debt is cumulative and makes a person's performance to decline unnoticed, so every night counts. Actions to take are: turn your bedroom into a sleep haven (it must be dark, quiet, and have a comfortable temperature); adjust your daily habits (so no late caffeine, workouts, meals of tobacco); and, finally, establish your personal sleep quotient so you can sleep comfortably and wake up without an alarm.

Step number two is nutrition, which gives you the energy to sleep properly and to practice the third fundamental. A common mistake is thinking that healthy food is just salad, but you should think about it as a good nutrient-to-calorie ratio without a lot of the bad stuff. Don’t change abruptly and radically, but do change a bit every week. Environmental changes are also helpful since it's a proven fact that eating from a smaller plate will make you eat less.

The third habit is movement, which is commonly mistaken for exercise. You can exercise and still be sedentary (e.g., going to the gym but spending the rest of your day sit). Our bodies are designed to move. Our hunter-gatherer ancestors used to move up to eight hours a day. Physical activity is crucial not only for your body, but it also helps your brain to function properly and to strengthen your self-discipline. The key here is to find your Opportunity to Move, or OTM. Between micro, mini and macro movements you can help your body to move as much as it needs using triggers and environmental design, such as placing the garbage bin far away from your desk to justify a walk.

Last but not least, is mindfulness. It is essential to separate your mind in two: a thinking mind and an observing mind. You can only control the second one. Mindfulness is paying attention in a particular way: on purpose, in the present moment, and non-judgmentally. By applying mindfulness, you can stay with the observing mind, allowing you to be self-disciplined at every moment. If your thinking mind starts obsessing over an assignment at work, the observing mind can't stop it. It's the same with emotions, and a lot of suffering comes from there. Not from negative emotions themselves but from our tendency to helplessly get sucked into them.

Similar to the way physical exercise changes your muscles, mindfulness training changes your brain. How do you train it? Meditation practice, which should start small. Pick an easy trigger, find a quiet place, sit comfortably, and, then, try to meditate. Gradually increase the habit to be aware of every day - that’s called mindfulness!

Self-discipline strategies: the individual fundamentals

Forget about motivation. Motivation's a feeling and feelings fluctuate. If you wait for motivation, you are leaving your desire to chance. Show up and get to work. Time to create your self-discipline system, inspiration is for amateurs, so let’s show up and get to work.

There are 15 strategies to create your self-discipline strategy. Here is the list.

  1. Develop a growth mindset
  2. Find your mission
  3. Know your why
  4. Define your circle of competence
  5. Measure your progress
  6. Create a winner effect
  7. Reward yourself
  8. Use commitment devices
  9. Make marginal gains
  10. Manage your energy
  11. Protect your time
  12. Shape your environment
  13. Surround yourself with the right people
  14. Play poorly well
  15. Be kind to yourself

Now let’s talk about each of these 15, shall we?

Strategy 1 - Develop a growth mindset

Brains can alter their existing neural pathways and create new ones even in adulthood. People with fixed mindsets believe that their basic qualities are fixed. Therefore, they want to look smart on those qualities. Be mindful of your fixed mindset "voice," recognize that you have a choice, talk back with a growth mindset "voice" and finally take action. Your beliefs are what determine your limitations, not your capacity or intelligence.

Strategy 2 - Find your mission

You will be much more likely to succeed if focusing your energy and resources on one thing. That’s the hedgehog concept: a fox tries to catch a hedgehog in many ways, but the hedgehog is really good defending itself. The hedgehog concept is the overlap between your interests, skills, and the needs of the world. By uncovering your unique mission, you’ve set up a game in which you are likely to win. To discover it, write down what you would like to do and what you are good at, and then figure out what can be done and also pays you. That’s your hedgehog.

Strategy 3 - Know your why

Most people know what they do, some even know how they do it, but very few know why they do what they do. Neither you nor anyone buys into what you do, buying instead why you do it. The golden circle consists of your your what, your how and your why. Start writing down what you do, then the why, or the actions that you take to do it, and finally discover your why, your purpose or cause. Finding why will make a lot easier to be self-disciplined.

Strategy 4 - Define your circle of competence

Your circle of competence is useful knowledge on certain areas that you have acquired throughout your life. The size of your circle is not very important, but knowing its boundaries is vital. Having a clearly defined circle of competence ensures you play a game you are likely to win. Write down the three most important areas to you in which should you put your effort, in what should you strengthen.

Strategy 5 - Measure your progress

On this one, you can use Jerry Seinfeld’s don’t break the chain method, even though it ended up having nothing to do with him. Measure your fundamental keystone habits, get a calendar and a marker, set daily minimums and start marking whenever you reach your goals.

Strategy 6 - Create a winner effect

A great example of this topic is 1995s Mike Tyson’s return to fighting after being in prison for three years. His coach set him up against two easily beatable adversaries before he fought for the championship. Everyone was wondering why would he do that since Tyson would definitely beat them or be ashamed of a loss. Coming from a two-win streak, he regained the belt on his first try.  Success and failure shape us more powerfully than anything else. That’s the winner effect, and the easy adversaries are called "tomato cans." The most important single thing to boost emotions, motivation, and perception is to make progress in meaningful work. That’s the progress principle.

Strategy 7 - Reward yourself

Richmond, Canada, has an innovative police. They give citizens positive tickets for positive actions, like picking up litter and crossing the road safely. We are very good at punishing ourselves and very bad at rewarding ourselves. That is a big problem because rewarding ourselves is crucial to building confidence, motivation, and momentum. You need easy wins to take advantage of the winner effect and the progress principle. A token economy is an excellent way to reward and reinforce good behavior, so create a token economy, choose a token, create a list of inspiring rewards, start rewarding yourself for good behavior.

Strategy 8 - Use commitment devices

Akrasia is the ancient word for the failure of the will. It encompasses procrastination, lack of self-control, lack of follow-through, and any kind of addictive behavior. We want what we know is good for us, just not right now, so, for example, if you go shopping for just tonight, you will buy considerably less healthy food than you would for the week. To overcome akrasia and time inconsistency, you can use commitment devices to change the incentives. Think about what strategies, services, apps, and extensions you can put in place to avoid akrasia in all of them.

Strategy 9 - Make marginal gains

As in sports, supercompensation can be used to improve your habits. Supercompensation says that, since the human body is an adjustable organism, it will not only recover from exercise, it will adapt to the new strain placed on it and get a little bit stronger than it was before. You can apply the concept of supercompensation to your life by consistently adding new small habits or increasing the efforts of your already existing ones.

Strategy 10 - Manage your energy

Michael Lewis stayed six months close to Obama. One day he asked the president “Imagine that I will take your place in 30 minutes, prepare me,” the answer was “You need to focus your decision-making energy. You need to routinize yourself.” Decision fatigue is “the deteriorating quality of decisions made by an individual after a long session of decision making.” That means you can manage your energy by making fewer unimportant decisions and by doing the right work at the right time. Create an evening routine to prepare for the next day, use a morning routine to set yourself up for a great day, rearrange your schedule to match your energy levels throughout the day.

Strategy 11 - Protect your time

Life is long if you know how to use it. Time is more valuable than money. You can always get more money, but you can never get more time. To be a highly disciplined person, you need to give your time the protection it deserves, becoming an essentialist, instead of trying to get more done in less time, focus only on getting the right thing done.

Strategy 12 - Shape your environment

A lot of what we do happens not because of who we are, but rather where we are. You can change your habits by changing their activation energy, that means making desired behaviors easy to do and undesired behaviors hard to do. For example, you can put healthy food on display and junk food hidden on the back of the cabinet.

Strategy 13 - Surround yourself with the right people

A visual judgment test put strangers in a group, showing them horizontal lines on a card and one vertical line on the other. The participants were asked which of the horizontal lines had the same length. After a couple of turns with the majority agreeing, the other participants would start to choose the obvious wrong one, and the subject of the study would reluctantly agree with them. In the end, they were all actors playing their parts in a behavior study on one person. Human beings are social creatures with a strong tendency to conform to each other. We adopt the goals, beliefs, feelings, and attitude of those around us, meaning that your social circles determine normality standards and you can choose who conform to.

Strategy 14 - Play Poorly Well

No matter what you are trying to achieve, you need to be able to play well even when indisposed. What separates remarkably successful people is their ability to show up and to do the work even when they are uninspired, and everything goes against them, trying to get them stuck. On any given day, your results aren't that important. What is much more important is that you keep your momentum. Or as Darren Hardy says, keep Big Mo happy, so if you need, return to your tomato cans.

Strategy 15 - Be kind to yourself

Dr Kristin Neff defines self-compassion as a mix of three elements: mindfulness, common humanity, and self-kindness. Being self-compassionate brings less anxiety and depression, increased productivity, greater creativity, better self-regulation, and improved relationships.

Create a mantra to go through all of the elements.

Final Notes

Setbacks will inevitably happen, as there will be challenges and losses. How you deal with these when they appear is crucial for your success. Self-criticism brings you down, makes you feel bad, and decreases your ability to achieve your goals.

Self-compassion, on the other hand, lifts you up. It makes you feel good and increases you ability to achieve your goals.

Pixar's example is a good way of seeing the world. The movie Wall-E had more than 98 thousand storyboards pitched. How do you go from stuck to unstuck? Do like Pixar: don’t get stuck on the first version of your plan. You can’t always get it right, but there is no failure, only feedback. It didn't work? Start again. What will your next storyboard be like?

No geral, o redator apresenta um bom domínio da língua inglesa, mas deve atentar para a construção do texto e se a informação passa algum sentido coerente (ou se vale a pena explicar um pouco mais a respeito do tema sendo exposto. Pequenos detalhes como começar uma frase explicando do que se trata - Richmond, Canada, has an innovative police. talvez pudesse ser The city of Richmond, Canada, has an innovative police  ou ainda The police in the city of Richmond, Canada, has an innovative policy. Cuidado com o uso de then, than, them - são coisas diferentes.

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Who wrote the book?

Patrik Edblad is a bestselling author, certified mental trainer, and personal coach. Writing about timeless ideas and science-backed strategies, Edblad helps people to become healthier, happier, and more productive. Edblad is the aut... (Read more)