Have some taxes to do? Just do 5 minutes. Want to run? Just run for 10 minutes. Have a report to work on? Just do the first few paragraphs. Want to declutter? Just find 5 things to declutter.

Small Actions

Failure is a victory. Success is also a victory. No matter what your result, you can see it as an opportunity to learn, to grow, to get better.

Victories

Raymond Chandler used that as his simple writing system: “Write or nothing. I find it works. Two very simple rules, a. you don’t have to write. b. you can’t do anything else.”

Mindfulness with Urges

<ol><li>Set your intention to practice self-discipline and not hurt yourself anymore.</li><li>Set a task to focus on (writing, drawing, strength training, meditating, etc).</li><li>Set a timer for 10 minutes. Five minutes is also fine if 10 is too long. Don’t go longer until you get good at 10 minutes, then increase to 12 and eventually 15. I don’t find I need to go beyond 15-20 minutes even when I’m kicking butt.</li><li>Do nothing but sit there and watch your urges, or push into your discomfort by doing the task.</li><li>When the timer goes off, give yourself a 5-minute break.</li><li>Repeat.</li></ol>

Interval Training

For me, the motivation came from realizing that what I was doing wasn’t working. Ignoring the problems only made things worse. Trying to be disciplined but doing it half-assedly only resulted in me feeling bad about myself. Being wholly undisciplined was causing myself a bunch of pain.Once you realize that you’re causing yourself pain … you might develop a whole-hearted intention to stop hurting yourself. You might say, “OK, that’s enough with making my life worse. Let’s try to make it less worse.”

Finding Motivation

<ol><li>Wanting to help others — if you get better at exercise or healthy eating, for example, you can help your aging parents who need to get better at these things. If you get better at not procrastinating on your life’s work, you can help more people with that meaningful work. More on this below, in the “Focus on Others” section.</li><li>Appreciating life — we have a short time here on Earth, and the life we have is a gift. When we procrastinate and give in to endless distraction, and don’t make the most of our time, we are not fully appreciating the gift we have. Instead, we can appreciate it by being present, being grateful, and being purposeful about how we spend our time.</li></ol>

Other Motivations

Once you realize that you’re causing yourself pain … you might develop a whole-hearted intention to stop hurting yourself. You might say, “OK, that’s enough with making my life worse. Let’s try to make it less worse.”With that in mind, you can tell yourself that you are going to:<ul><li>Start taking small actions to make things better</li><li>Do the things that hurt you less</li><li>Push yourself into discomfort a little bit, so you can get better at this over time</li><li>Get good at self-discipline with some practice</li></ul>

Victories

Similar ideas to Victories

Failing is necessary

Courage

FAIL FORWARD