Exercise 6:

Imagine you want to plan your day regularly, it will be an element of self-discipline. Over the next week, introduce a new habit into your life. Find a constant element of the day that you enjoy; for example morning coffee at 7.00 or evening bath around 22.00. If you drink coffee at 7:00 AM every morning, you can combine this habit with the planning habit, so that drinking coffee is a signal for you to start planning; if you think better and plan in the evening - try to introduce a new habit in the evening, e.g. while taking a bath, start planning the next day.

1. Check your progress; maybe it will help you find some tool to monitor your self-discipline; it can be a calendar, card, or app. It is important to honestly mark your daily progress in front of yourself.

2. Infect yourself with self-control, work hand in hand. American scientists: Michelle van Dellen and Rick Hoyle, pointed out that self-control - like other human behaviour - is "contagious". Observing a disciplined person, and even just thinking about them, makes it easier to stick to your own decisions. This means that the positive behaviour of others can help us develop ourselves. Unfortunately, this mechanism works the other way as well - the lack of self-discipline in others can also affect us. So if we want to implement our decisions and persistence, it is worth consciously seeking contact with people with strong self-control and avoiding being among people who are inconsistent and often indulge themselves.

3. NO BANS with optimism! In order to persistently implement your intentions, it is worth formulating them without coercion, denial, without using the word "no". Our mind does not like prohibitions and reacts automatically to them with rebellion or sharp opposition. Self-discipline is fostered by messages that answer the question of what to do instead of what not to do, e.g. "I eat more fruit and vegetables" instead of "I won't eat sweets", "I practice focusing" instead of "I can't get distracted. "Etc.