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1 Simple Technique to Visualize Better

1 Simple Technique to Visualize Better

One of my favorite things about buying a lottery ticket is the dream that comes with it.  It doesn’t matter what my odds of winning are. I buy the ticket and almost immediately my imagination goes wild on what I’ll do with the money.  Buy a house, travel the world, etc.

Now a lot of skeptical people will wonder why I even bother thinking about it since the odds of winning are so low.  But I’m a believer in Law of Attraction. I understand the importance of visualizing or using my imagination.

The Science Behind The Power of Visualization

For those who don’t know what visualization is, it’s the deliberate creation of images in one’s mind.  It’s a very effective way to achieve your desires, if done correctly. Without going into too much detail, achieving this state includes being in a relaxed state, holding a clear idea of your desires in mind and most importantly ensuring that you have the feelings associated with manifesting that desire.

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Now some people may think that visualization is new age garbage, but rest assured its benefits are real, and science is backing this up. A 30-day visualization study conducted by Dr. Blaslotto in 1996 showed how effective it could be.  Three groups of random people were selected to highlight their skills at free throws.

The first group was the control group.  They shot free throws on Day 1 and Day 30 of the experiment and nothing else.  Their success was tracked. The second group shot free throws every day for 30 minutes, and their success was tracked on day 30 compared to day 1. The third group also only shot free throws on day 1 and day 30 of the experiment, but with one significant difference from the control group.  They spent days 2 through 29 of the experiment visualizing shooting free throws for half an hour.  Their success was tracked on day 30 as well.

The results were amazing. The control group, of course, showed no improvement in their free throws. The second group that practiced daily showed a marked improvement as a result of their practice. The amazing part comes with group three.  They improved almost exactly as much as group 2, suggesting that the brain doesn’t know the difference between physically doing something and imagining it in your mind.

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Many people have expanded on this idea, suggesting that the brain doesn’t know the difference between forms of physical manifestation and your imagination. For example, there is no difference between imagining yourself rich and actually being rich, as long as the feelings associated with being rich go along with your imagination. This has profound impacts in terms of achieving your desires, with the idea being that you have first to imagine or visualize something before it physically manifests in your reality.

How to Visualize Better

Now for those of you who have tried to visualize something before, you’ll understand when I say that it’s very difficult to effectively visualize something if you’re currently not experiencing it. Using the example of money again, it’s very difficult to feel rich if you’re deep in debt. I mean you’re essentially being asked to replace your current reality with a made up one in your mind. It takes a strong mind to do it effectively.

What can we do to improve our ability to visualize and to actually feel the feelings associated with visualizing?  Well, there are many suggested techniques out there, but there is one in particular that can really have an impact.  That technique is taking action.

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Here’s what I mean.  Do you think it’s easier to visualize winning the lottery if you buy 20 tickets, versus buying no tickets at all?  The answer’s pretty obvious. Again, it doesn’t matter what your odds are. The very act of buying the tickets is enough to trigger a strong form of visualization, feelings and all. That’s what I’m suggesting you do with anything you desire in life.

Now let me qualify by saying that it doesn’t matter if that action is successful or not. What matters is that you take it, because what you’re doing is psychologically taking a step in the right direction. Let me suggest some more examples to make it very clear.

Visualizing yourself as an entrepreneur will be much easier if you do something about your business than nothing at all. It will be easier if you take such steps as creating a logo, securing a domain name, looking for a loan or putting together a business plan. These actions will suddenly make your desire much more real and therefore much easier to visualize.

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Visualizing yourself in a relationship is much easier if you put a profile on an online dating website. So will placing yourself in situations where you’ll meet people, or sprucing up your wardrobe, or going on blind dates.  In the same vein, it suddenly feels real.

One final example, visualizing yourself as healthy is easier if you start exercising more. Even light exercise will make a difference. Same thing with modifying your diet, walking more or learning about how to be healthy. By taking the action you’re sending a suggestion to your subconscious mind that you’re moving in the direction of your desire. Suddenly achieving that desire doesn’t seem so farfetched. It’s like buying that lottery ticket.

So the next time you want to achieve something, first take a step in the direction of where you want to go and then begin visualising your life with that desired fulfilled.

Featured photo credit: Pixabay via pixabay.com

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Last Updated on October 16, 2019

How to Build Self Discipline to Excel in Life

How to Build Self Discipline to Excel in Life

Is there a goal you want to accomplish, but you just can’t seem to follow through? Maybe you know exactly what you need to do, but just can’t seem to do it? Perhaps you’re frustrated because your lack of self-discipline is affecting your confidence, career trajectory, health, weight or relationships?

If you’re ambitious and ready to take your life to the next level but just need a little more support in the follow-through, keep reading.

What Is Self-Discipline?

Self-discipline is defined as:

“the ability to control yourself and to make yourself work hard or behave in a particular way without needing anyone else to tell you what to do.”

It’s about self-control, self-regulation, willpower, resolve, determination and drive. It’s how you get yourself to do what needs to be done to move forward and excel in life.

“Discipline is the bridge between goals and accomplishments.” — Jim Rohn

    The Importance of Self-Discipline

    Fitness experts, success coaches, doctors and personal development gurus all stress the importance of self-discipline. It’s a critical factor whether you want to lose weight, eat better, exercise more, spend less, be more productive, procrastinate less, get promoted, be more positive, better manage emotions or improve relationships.

    Studies show that those with higher levels of self-control have “…higher self‐esteem, less binge eating and alcohol abuse, better relationships and interpersonal skills, and more optimal emotional responses.”[1] Others show that those with self-discipline are more content, satisfied and happy.

    As a coach, I see great people come up against challenges with self-discipline daily.

    Take Cameron for example. Cameron was overweight, suffering from health-related issues and desperate to get back into shape. She wanted to start walking and stretching daily but was having trouble following through. Her lack of discipline with exercise was spilling over into all areas of her life and she was feeling defeated.

    Or Stuart. Stuart was an artist with a part-time job to pay the bills. He wanted to spend at least three hours a day on his craft so he could build his portfolio and start making a living through his art. As motivated and excited as he seemed on the surface, he was finding it challenging to do so.

    Then there’s Arden. An entrepreneur who wanted to take her business to the next level. She was struggling to stay disciplined and follow through on the paperwork and operational tasks that needed to be done to keep her business going.

    I’ve been there too.

    I like to think of myself as a fairly disciplined person. I was raised by entrepreneurs who valued hard work and taught us to keep our commitments and follow-through. Since we were young, my grandfather, a successful CEO, instilled the principle of DWYSYWD in our entire family. Backwards or forwards, it means the same thing… Do What You Say You Will Do. I was a competitive athlete, and self-discipline was ingrained into my mindset and habits. I credit this trait for much of my success.

      But that doesn’t mean I’m immune to the distractions, temptations and vices were all faced with daily. There have been times in my life when I, like my clients, have struggled to stay the course and follow-through. Take last month. An opportunity I was deeply excited about and had worked endlessly on for many months fell through. I was disappointed and found myself unmotivated and distracted.

      I work from home and normally able to stay hyper focused. However, I found myself sitting down to work only to be distracted – scrolling through social media, making another trip to the fridge, taking the dog for a hike or a ‘quick’ break to sit on the couch to watch TV.

      I knew what I needed to do, but was really struggling. So I tapped into my arsenal of strategies: the tried-and-true principles I’ve used with my clients and myself (including Cameron, Stuart and Arden).

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      How to Build and Maintain Self-Discipline

      Here are 10 strategies to build and maintain self-discipline:

      1. Get Motivated

      Ever notice when you’re excited about something, or have a significant or compelling goal you’re setting out to achieve, you don’t need discipline?

      Let’s say you have your wedding or high school reunion coming up and you want to lose weight to look great and fit into a killer dress. Waking up in the morning for a run and skipping dessert just got easier, didn’t it?

      Or let’s say your dream job just opened up at work. Getting to work early, staying late and keeping on task doesn’t seem so difficult anymore, does it?

      “Motivation” comes from the root word “motive.” It’s why you are doing something. The reason and underlying drive behind it. Leadership expert Simon Sinek talks about the power of why. Knowing your “why” provides a compelling intrinsic motivation. It fuels the fire and you’re much likely to stay focused.

      You can learn more about the power of why in his TedTalk video:

      Bottom Line: Tap into your WHY. What is your underlying reason, motivation or purpose to be disciplined?

      2. Remove Temptations

      Research has proven that our environment affects our choices. Take for example one study done at Cornell University.[2][3] The study found that:

      “Women who kept soft drinks on their counter weighed 24 to 26 pounds more than those who didn’t and those who kept a box of cereal on the counter weighed on average 20 more pounds than those who didn’t.”

      And those who kept fruit on their counter weighed an average of 13 pounds less!

      If you want to eat better, put the junk foods out of sight. Better yet, don’t bring them into the house, office, car or arms-length in the first place.

      If you want to finish that big project for work, secure a conference room, turn off instant messenger, close down notifications for social media and put your phone in the other room.

      If you work from home and are easily distracted, go somewhere to focus. Right now, I’m writing from a café down the street for this exact reason. I didn’t try to fight against the temptations in my environment; I just removed myself.

      Bottom Line: Your environment can be stronger than your willpower. Ensure it is conducive to the goals you’re trying to accomplish; don’t put yourself in situations that are tempting or distracting.

        3. Create a Goal, Challenge or Deadline

        Many years back, my husband was working on his first screenplay. It was a daunting task that he knew would take a lot of time. Many of his film school buddies were overwhelmed by this project and were having a hard time making progress. As was he. Until he created a compelling goal, challenge and deadline.

        His specific goal was to have the screenplay done by the end of the month. This was a huge challenge as it was a lot of work in a short period of time. He then created a deadline and sent out an email to all his friends and let them know we would be having a celebratory dinner and to mark their calendars. He upped the stakes by declaring that if he hadn’t finished his screenplay by the dinner date, he would buy everyone’s dinner. This was a big challenge, as we definitely didn’t have the money to pay for dinner for 15 of our closest friends!

        There’s a reason why every influencer or blogger out there has created a 5,10 or 30-day challenge. To support you! Just search “challenge’ for what you’re looking for and I’m sure you’ll be able to find something. I’ve seen people shift their entire lifestyle, eating habits and motivation by joining these challenges – and they’ve worked for me too!

        Bottom Line: Define your specific goal or vision, make it challenging, give yourself a deadline, and get moving.

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        4. Phone a Friend

        It’s always helpful to have an accountability partner. Why do you think so many people hire trainers to stay on top of their fitness goals, coaches to achieve their personal or professional goals, or join a club or group such as Weight Watchers?

        “When you are accountable to someone or a group of people for doing what you said you would do, you can easily get stuff done because you engage the power of social expectations.”[4]

        Bottom Line: Commit to someone other than yourself. Find a gym partner. Hire a coach to keep you on track and honest. Post commitments to social networks so you’re on the hook.

        5. Start Small

        How do you eat an elephant? One bite at a time!

          Change is hard and our brains are wired to return to what feels comfortable and predictable. Therefore, big changes can be really hard. But if you start slow, you can build momentum without getting overwhelmed.

          If you want to start walking 30 minutes a day, five days a week, start with five minutes a day. If you feel like continuing after five minutes, go for it! If you want to start eating better, identify one change you can make in your diet. Often when our mind thinks it’s going to be easy, it allows us to get started…and then you can use that momentum to keep going.

          Bottom Line: Get started. It doesn’t matter how small the action is as long as you’re going in the right direction. Small changes eventually lead to big results. Remember, action inspires further action and momentum creates more momentum.

          “They journey of a thousand miles begins with a single step.” – Lao Tzu

          6. The Carrot or The Stick

          We’re all motivated in different ways. Are you compelled by the satisfaction of a reward or the risk of punishment? Or both?

            The Carrot. What reward can you give yourself for being disciplined?

            My daughter is eight and in third grade. She was struggling with doing homework and staying focused. We tried a forceful approach, which didn’t work. We tried to set challenges, like getting it done in 20 minutes. Nope. She was distracted and frustrated.

            However, she is highly motivated by rewards, so we created a ‘homework treasure box’. If she stays focused and does her homework every day for the entire week, she gets to pick a prize.

            Bingo. No more tears, no more late homework, no more fights. That treasure box has changed her attitude and her ability to stay disciplined. Phew.

            “Discipline = Freedom” — Jocko Willink

            The stick.

            Maybe you’re more motivated by the risk of not following through or staying disciplined? In my daughter’s case, this would have been taking away privileges (like playdates) if she didn’t do her homework. That would have completely backfired and thrown her into a tailspin. But for many, it can be very effective.

            For example, if you’re trying to lose weight, you might not be motivated by fitting into a smaller size of clothing, but you may be motivated by the risks of not losing the weight. Knowing that poor health can lead to heart disease, a potential heart attack and early death might be the spark that ignites your fire.

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            If this sounds like you, identify the worst-case scenario. If you don’t’ stay disciplined, what is the negative result in your life? Fear can be a powerful motivator.

            Bottom Line: Identify if you’re motivated by risk or reward and put it into place.

            7. Stop Going Against the Grain

            Perhaps you’re trying to be disciplined about something that simply doesn’t work for how you’re wired. For example, if you always wait until the last minute to study or complete that big project, why are you forcing yourself to try and get it done weeks in advance? You’re likely better off to just set aside time right before the deadline.

            Remember Arden? She was trying to force herself to do the paperwork and operational components of her business that she was not wired to do. Then, she was beating herself up for not staying disciplined which wasn’t productive or helpful.

            Once we took the pressure off that she wasn’t a failure by avoiding those tasks, she gave herself permission to hire someone to help her out. She then had the freedom to grow her business and make sales, which was her strength.

            If you’re finding it hard to stay disciplined, step back and see if it’s important that you do the thing you’re procrastinating on or finding hard to follow-through with. Maybe you can hire someone else who’s much better at it.

            Months behind on your accounting? Find someone to do the books. Years behind getting your family photos organized? Seek a company (or friend) that enjoys that kind of project. Drowning in piles of laundry? Drop it off at a laundry service or pay your kid to do it. Frustrated you don’t have the meal plan organized and dinner on the table every night? Find a meal planner app, order in or use a meal prep service.

            Bottom Line: Stop trying to do it all yourself especially when it’s like swimming upstream. Leverage the resources of others and don’t waste your self-discipline willpower on things that aren’t important to you or a good use of your time and talents.

            8. Create Habits and Rituals

            Performance Coach Jay Henderson talks about the power of creating habits and rituals:

            “Our subconscious is automated, so we only have 5% of our conscious mind to fight the subconscious habits we have built over months, years and, in some cases, a lifetime.

            In order to combat that subconscious, we must create new habits.

            For example, you want to start running but find yourself continuing to hit the snooze button. We have learned that the more specific we get, the more the mind helps us with motivation: drive, energy, enthusiasm, focus, optimism and creativity. Research shows that when a person takes the time to think through the “what, where and when” of a new task, they are 70% more likely to achieve.

            Creating hyper-specificity will do this for you. In the case of running in the morning, you can list out very specific steps to help you get up and moving.

            For example:

            • Step 1: Set the goal to get up and run at 6am.
            • Step 2: Lay out clothes the night before.
            • Step 3: Set an alarm and put it on the other side of the room. How many steps is it from the bed to the alarm?
            • Step 4: Determine to turn on the lights while walking to turn off the alarm. How many steps is it to the light and then to the alarm?
            • Step 5: Get in bed, turn off the TV, and go to sleep at 10pm with a mental vision of waking up energized to run.
            • Step 6: Walk the pre-determined number steps to the bathroom to splash water on my face.
            • Step 7: Walk the pre-determined steps to the clothes that were put out the night before, put them on and put on shoes.
            • Step 8: Walk to the kitchen.
            • Step 9: Drink a glass of water.
            • Step 11: Walk to the door using the number you’ve already counted.
            • Step 12: Warm up and start running.

            You get the point. This helps because you engage senses: mind, might and heart with clarity through specificity. Your mind, which wants to make you act like the picture you have of yourself, then delivers the energy, drive and motivation.

            Your chances of getting up and running will jump exponentially. This is because in your subconscious mind, where your habits are stored, there’s absolutely no question about what you want.

            Rituals are also important. A ritual is partly defined as a ceremony consisting of a series of actions performed according to a prescribed order. You need this amount of specificity to overcome the force of habit. Focusing and using rituals can help you completely restructure habits and behaviors to achieve more powerfully.

            9. Put the Big Rocks in First

            Legendary time management expert and author Steven Covey first introduced this concept[5] in the 80’s and it’s just as relevant if not more so today. The idea is that if you do the most important things first, you won’t get distracted by all the little items that can end up mindlessly filling your day.

            In fact, studies have shown that willpower is a limited resource.[6]

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            ”A growing body of research shows that resisting repeated temptations takes a mental toll. Some experts liken willpower to a muscle that can get fatigued from overuse.”

            I’ve seen this challenge across many executives I’ve coached and known. Many of them are so bogged down in the day to day elements of their job and the urgent distractions (Squirrel!), they don’t have the time or mental energy to spend on strategy. Unless they block out time and are intentional about how they order their priorities, willpower – and results – are compromised.

            Bottom Line: Get started early in the day and do the most important things first before you run out of mental willpower, time and energy. Bonus, getting quick wins in early leads to motivation and momentum too.

            10. Be Nice to Yourself

            Change is hard. New habits are hard. Our minds are wired for familiarity and if you’re doing something new, part of you is going to be fighting against it. You are going to face setbacks and failures. Don’t allow obstacles to cause you to give up on your bigger vision or goal.

            I see this all too often. Case in point. When I was an intrinsic health coach, one of my clients made the goal to be active five days a week. When we talked a week after she made this commitment, she was feeling bad and down on herself. Why? She said she had worked out only three days that week and was frustrated she didn’t hit her goal.

            I asked her, “How many days did you work out the week before you set this goal?”

            “Zero,” she responded.

            “And how many the week before that? “

            “None.”

            “So, is working out three times this week really a failure?” I asked.

            “No, I guess not.” I guess not?! Not only is it not a failure, it’s a HUGE win!

            Unless you’re the most self-disciplined person in the world (in which case you probably aren’t reading this article), you’re going to hit the snooze button and miss a run. You’re going to choose chips over an apple. You’re going to lose your temper instead of keeping your cool. It’s going to happen. You must forgive yourself and move forward.

            Bottom Line: It’s a waste of mental energy to spend time worrying about mistakes and setbacks. You made a mistake, it’s over. It’s a lesson. Pick yourself up, acknowledge the lesson and move on. Celebrate your wins and successes, no matter how small.

            Final Thoughts

            You’re ambitious. You’re driven. You’re ready to reach your goals. They’ll always be a reason you can’t do something. And there’s always a reason you can. You get to choose.

            So before you scroll on to the next thing, consider this question:

            Where would a little more self-discipline have the greatest impact on your life or success?

            Then identify which of the strategies above will help you get started and stay focused and what you need to do.

            It only takes one strategy. One step. One change to move forward. You have the power to be more disciplined. You got this.

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            Featured photo credit: Thao Le Hoang via unsplash.com

            Reference

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