Codie Sanchez argues motivation is unreliable and presents three ways to rewire your brain for discipline: exercise improves self-control, ten minutes of daily meditation boosts it further, and tracking habits with apps creates a feedback loop that works for 700,000 users. Together they build willpower without needing motivation.
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Scientists have now proven that there are 3 methods that can literally rewire your brain to make discipline easier and more rewarding. Most people only use one, and it's not the most effective. So what are the methods? First, you need to do it consistently. You need to either do something like aerobic exercise or strength training. They both boost your ability to say no to things. This is related to focus, decision-making, and speed. Second is stillness. So the opposite. Mindfulness practices like meditation and deep breathing. They actually increase if you do 10 minutes a day for 16 days. 15 days, your control compared to people who don't do it. And third, this one's so easy today with trackers, self-tracking and rewarding when you have small wins actually makes you win even more. So they basically took a study of 700,000 users of behavior tracking apps. So your phones, Oura Rings, et cetera. And if you could log predictably, then you are more consistent in hitting the goals. You don't actually have to change anything, but pay attention to what's happened on your Apple Watch. So put those 3 together and you stop waiting on motivation and you start actually building willpower without you having to actually do More work.
