Improve Your Self Discipline with 3 Psychology Tips

Improve Your Self Discipline with 3 Psychology Tips

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Improve Your Self Discipline with 3 Psychology Tips

1) Don’t wait for it to “feel right.” (Charles Duhigg, author of The Power of Habit)

Habit behaviors are traced to a part of the brain called the basal ganglia – a portion of the brain associated with emotions, patterns, and memories

Decisions, on the other hand, are made in the prefrontal cortex (section of the brain right behind your forehead), a completely different area

Embrace the wrong and acknowledge that it will take a while for your new regime to feel right (1,2)

Called the habit loop – a behavior becomes automatic, the decision-making part of your brain goes into a sleep mode of sorts.

Prefrontal Cortex & Sleep

Sleep deprivation hits the prefrontal cortex is hard, and it loses control over the regions of the brain that create cravings and the stress response

One of the most acclaimed sleep researchers, Daniel Kripke, found in a study that “people who sleep between 6.5 hours and 7.5 hours a night, live the longest, are happier, and most productive.”

When the sleep-deprived catch a better night’s sleep, their brain scans no longer show signs of prefrontal cortex impairment (3,4)

2) Set Clear Goals (SMART Goals)

The more specific the goal, the better able people are to reach it-
a highly abstract goal may not be actionable

SMART is a mnemonic acronym, giving criteria to guide in the setting of objectives – has suffered from acronym drift, but the most common definition is Specific, Measurable, Achievable, Realistic, and Time-based (5)

Goal Setting and the Brain

The human brain can’t tell the difference between what we want and what we have, so setting a goal invests ourselves into the target as if we’d already accomplished it

By setting something as a goal, however small or large, however near or far in the future, a part of our brain believes that desired outcome is an essential part of who we are

Brain & Rewards

With every achievement along the path to meeting our goal, our body releases dopamine into our brains, creating a sense of pleasure, which keeps us focused and motivated – we physically feel good when we’re taking steps towards our goals

Conversely, if you fail to meet your goals, your brain will have the opposite effect – failure to meet a goal means the dopamine supply gets cut off. (6,7)

3) The Why & How Mindsets

“Why” questions encourage long-term thinking, or desirability of pursuing an action; in contrast, “How” questions bring the mind down to the present and consider a goal’s attainability or feasibility (8)


1) Habits: How They Form And How To Break Them. (2012, March 5). Retrieved from

2) Cohen, J. (2015, April 6). 5 Proven Methods For Gaining Self Discipline. Retrieved from

3) 6 Ways to Develop Greater Willpower and Discipline. (2017, July 11). Retrieved from

4) How Much Sleep Do We Really Need to Work Productively? (2012, August 8). Retrieved from


6) The Psychology of Goal Setting. (2014, December 16). Retrieved from

7) The Science of Setting Goals. (2008, July 7). Retrieved from

8) 10 Strategies for Developing Self-Control. (2017, March 25). Retrieved from



January 9, 2018 / 39 Comments / by / in
  • Great stuff!

  • I stumbled across this video as I was being undisciplined

  • Watched this yesterday got me motivated to to run in the morning

  • Love this channel. Question for anyone who may know: I've dropped down to 160 from 165 in last month but body fat stays at 13.5ish %. What the hell was that 5lbs I lost (don't think its water but what the hell do I know)?

  • I agree . Good show . If it does not challenge you – – – then it will not change you! Set you goals high , but realistically .

  • Great video! I'm so happy that you touched on personal values! Keep up the great content! 👍🏻

  • cute baby

  • Thanks Big T 😉

  • I just wanted to say Thanks for he videos… I have been trying to get myself into being in full control of intermittent fasting & so forth for the last 2 weeks.. I went thru a crazy sickness/detox/withdrawls from quitting ALL sodas/artificial drinks from Thanksgiving to Christmas – That was horrible…… I am now on the fasting track & I can say that although I broke fast 2 or 3 times in week 1 – I STILL lost 13 pounds !!!! I can now feel my body telling me to eat different / drink better liquids (Water with Pink Salt & APV, 100% juices with no added sugars/ect)…… It is HARD HARD HARD to break 39 years of bad eating habits but,, Your videos are eye openers & confidence boosters…….. I appreciate it , Thanks , Rob T

  • J K

    That nasty dried human face in a suit was completely unprovoked.

  • J K

    I’m starting to think Thomas has experienced psychedelics

  • Hey whill Pepsi Max preak you fast?

  • Wow. This channel blew up. I remember 33K…this is awesome.

  • the different and diversified route your taking with your content is great!

  • 03:42 what the f..? o.Ò
    (Nice video, beside that)

  • 👍You look awesome in that suit…thank your wife for us. 💞
    ☝️Oh and great video content too. 😁

  • 👍Cutest baby!!! Thanks for including the baby shot. 🤗💞🤗

  • Hope this year u can bring more videos about this stuff Thomas! I'm very grateful about everything u did so far. Please, keep the good content! 🙂

  • Thanks Thomas! Your explanation reminded me of when Jesus spoke about becoming childlike! Mark 10:13-15 NLT
    One day some parents brought their children to Jesus so he could touch and bless them. But the disciples scolded the parents for bothering him. [14] When Jesus saw what was happening, he was angry with his disciples. He said to them, "Let the children come to me. Don't stop them! For the Kingdom of God belongs to those who are like these children. [15] I tell you the truth, anyone who doesn't receive the Kingdom of God like a child will never enter it."

  • What kind of tea do you drink

  • You made some good points.

  • you made it if you can wear suits without shoulder pads

  • 6.5 – 7.5hrs sleep? what about the claim that more sleep (8hrs) is better for muscle regeneration?

  • Love seeing your commercials running on my channel 😀 Also, tip for KILLER abs, work on a farm. Simple, done. 8 pack abs ALL DAY LONG with fun work 😉 I've got a few workout videos too! Also, when working outside day after day your body re-programs itself on what it needs to eat to stay fueled. It tells you if you need protien, veggies, or carbs and how much!

  • Hey Thomas, i had a quick question. Do i need to split up the days i'm not fasting?? I like to fast Mon- Fri and eat normal on the weekends. Is this ok?/

  • Stop spamming me with your stupid ads

  • Great video!! Can you do a video about when best to drink BCAAs while intermittent fasting next? Bc if u r training fasted, when do u take ur BCAAs? Would be awesome!

  • ❤❤❤❤❤❤🙏🙏🙏🙏🙏🙏

  • More like 30 tips

  • God I hate your videos, you need to learn how to communicate on a person to person level. I feel like your videos are presentations that your making to try and prove your a scientist lol

  • Cool video. Keep it up Thomas! Really enjoy all your content. Might not be the right comment for this video but can you make a video where you talk about your meal plan and training when you were transforming your body and how long it took you to get ripped. Cheers

  • This is the video that made me subscribe. Don't limit yourself to training and nutrition videos, you clearly possess incredible knowledge that expands past that. Make more videos like these, people will love them.

  • I use to believe in the flex magazines and the youtube videos of these pro bodybuilders and then luckily i found youre videos they helped me in my nutrition knowledge and diet in fact ive learned so much from you that personal trainers at my gym dont even know about the science youve broken down for me i tell every person i meet who is serious about losing weight to watch youre videos i never knew why mcts were so important and i felt it right away on my first day using them i use to eat 10,000 calories a day thinking i was doing everything right. I was eating every 2 hours just about now im eating twice a day and losing fat and keeping the muscle i just wanted to say thank you and im seeing a huge difference in my bodyfat reduction when i follow youre fasting program the energy is there the fat gets burned plain and simple

  • I love your videos… but I did agree with your use that we evolved into what we are. We were designed and created by God… it's evident by the complexity of our body and life diversity. Cars don't evolve let alone something as complex as a human. Thanks for your videos they are helping me with my health. But we have a soul and spirit that needs feeding with prayer and the Word of God. 1 John 5:10-12

  • aw was that Berlin on the 58-59 sec?

  • Great video. Speaks to the false effects of positive thinking. The act of thinking positively alone has been ingrained in us but actually gives our brain a false sense of accomplishment and holds no merit without a plan of action. Just thinking positively is not enough. It must be backed with action for success. SC

  • Hi Thomas,is started diet 5 months back.I lost 10 kgs weight with diet and exercise.i do resistance training and cardio for 5 days a week.But still I have belly fat.can u pls suggest me how to reduce the belly fat.other than belly fat all my body looks lean.and I had lean muscle too

  • More like this please

  • Shit man!!! I cutted down social media or at least I try. I meditate in the morning , fast warmup workout and then cold shower!! I then I can rock the day. I'm doing this routine for 3 weeks, it's great.

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