If I know that I have a goal, it requires me to behave differently and have a routine.

If I don't do that, my brain is doesn't have anything to say.

Remember this, it's going off of whatever old patterns I've already created, and that does not align with my new goal.

Hey babe, it's Asia Christina.

This is quality, clean control.

What is happening?

Hello, angels?

How is everybody feeling?

We are just rolling with these episodes.

I am so happy that I have decided, well, my team and I have decided that we are going to be increasing the output of the episodes.

Well, actually, if you didn't catch it earlier on in the week, I spoke about doing two visual episodes a week, plus also a audio podcast where I will just be getting a little bit more personal or personable and also just sharing my opinions and thoughts on just anything really life, you know, what's going on with me, kind of like my diary, that sort of vibe.

And so that's basically three podcast episodes that you guys will be getting for me a week now.

Okay, we used to only do one a week, and now we are doing three a week.

Because I was like, listen, I am so grateful for every single one of you that I've stuck by me throughout this hiatus that I was taking.

And I love podcasting so much.

It has truly been so much to me and for me.

It has been cathartic for me to be able to talk and just to interview people.

I love the fact that I get.

So much support on episodes that I do by myself and also with others.

I know that podcasting is generally built off of, you know, conversations with other people, but I think what makes my platform unique is that I get a lot of love on my solo episodes a lot, and that is something that will never ever ever stop in this podcast because it has also taken the place of my long form content that I used to post before podcasting.

Was a thing on YouTube.

So I would never take that away because that's my way of connecting with you guys in long form content.

So regardless of me having guests on and things like that, I'm always gonna still do solo episodes like that's just how it is, and I also just I love to do it.

So, as you guys can see from the title, today, we're going to be talking about discipline, but discipline using neuroscience and also how to build unshakable habits and just kind of enhance our wiring.

Right, how we are hardwired.

Our brains are like computers.

And this is very relevant to me because there have been plenty of times where you know, I notice in my life I have struggled more with discipline, and studying the science of exactly what's going on and how the brain works has been very helpful and beneficial in allowing me to build that muscle of discipline and also consistency.

So if you have ever said you know, I need more discipline, I want you to pause right there, because what you actually need is a better understanding of what your brain is doing.

All right, So today's episode, it's not about forcing yourself to do more, but it's about rewiring your nervous system so that discipline actually becomes your default.

You're training yourself to do the hard things because the truth is, discipline people are not stronger than you.

Their brains are just trained differently.

Every single person that is successful has to go through the same processes as anyone else.

Right, And once you understand how habits actually form at a neurological level, you're gonna stop shaming yourself and start building systems that actually work with your brain and not against it.

So if you're ready to stop starting over, let's talk more neuroscience.

So this is why discipline fails.

So most people fail at discipline because they think that it's a personality trait.

Oh, I'm not like that, And honestly, I used to be the exact same person where I'd be like because honestly, it still is a little bit of a struggle for me to sometimes get up early consistently.

There was one point in like even twenty twenty four where I was so obsessed with this like pilates class that I was taking that I would force myself to get up and I was taking seven a m.

Pilates classes, not waking up at seven am.

I would in class at seven am, and so I was really building that muscle and that habit, and then I ended up getting sick, like whatever, It's a different story, but the point is is, like, there have been plenty of times in my life that I have seen evidence of my consistency and my discipline, especially when I first started my healthy lifestyle journey.

I used to go to the gym every single day.

At that time, I was going to La Fitness, and I would be out the house by like eight am, and I would just be going, going, going, like in my twenties.

And so I have seen myself like that, right, So when you're constantly repeating yourself, you know, Oh, I'm just not a morning person.

Oh I'm not this.

There have been plenty of times where I've asked people that wake up in the morning.

I'm like, when you wake up, are you not tired?

Like I don't get it.

Like the way that I feel tired is like different, Like I almost feel sick waking up that early, you know what I mean, Or waking up early consistently, Like I my brain feels like it just prioritizes sleep more than anything.

So that ends up, of course, becoming your reality.

So if you say things like, oh, I'm just not that disciplined, like I'll never be consistent, discipline is something that you're actually born with, But neuroscience actually tells us something very very different.

Discipline is not willpower.

Discipline is repetition.

You are what you do, my friends, every time you repeat a behavior, you were strengthening a neural pathway in your brain.

It's like carving a groove.

Right, Okay, that's what you did.

Then your brain is going to follow that same you know, neuropathway that it already dug out.

So the deeper the groove, meaning the more you repeat it, the easier the behavior becomes.

So when you don't follow through, it's not because you're lazy, it's because your brain is following the older, stronger pathway.

It's a deep groove, right, So your brain is not really rebellious, it's just efficient.

Again, our brains are wired for safety, so it's going to do what is familiar.

I just want to also preface this by saying, there are versions of yourself that you have to become in order to reach a certain level.

This is why now understanding neuroscience, it takes on a new meaning when when I hear the saying that says you need to show up as you're higher self.

The reason it's important to do that is because what you're doing is you're building new pathways in your brain so that you're walking in alignment with that.

So it's actually a science.

This is not just a really good quote, like it's such a good quote, it's cute, Like, No, it's actually science where you show up in that way and then that literally becomes your reality.

It is true.

So if you are cause again, you are what you repeatedly do.

So if we are going to constantly keep failing, like you have to fail forward Okay, not to quote Will Smith and his slap him self, but.

True, you fail forward and you realize.

Okay, out of the entire seven day week, I was able to wake up two times early.

That's progress because last week you did none.

I was able to push myself to do a task.

Like when you start to build the muscle memory to do hard things, it becomes easier for you.

I was just talking to you know, my producer about this, where I was telling him like, when you are an organized person, the way your brain naturally thinks is Okay, I took this, let me go put this back.

If I don't have time for things because I am an organized person, I'll put it in a pile so that I can address the things that are in that pile once I do so.

But I'm not.

Going to like put this here, put this here, put this here.

I build muscle memory, and I actually got this from my dad.

I build muscle memory by putting certain things in the same places or it's rightful place once I'm done using it, because you're not gonna want to do the thing anymore tomorrow or later than you are right now.

You're honestly not You're waiting for something that's not going to happen.

And yeah, there are sometimes exceptions to the rule.

Like last night, I was so exhausted that I did not feel like tidying up before I had to start my day to get ready for my call time.

But I woke up.

I actually did make sure I woke up because I hate mess that much that I made sure that I tidied up the place before I started to film.

But if you're someone that struggles with that, then that's not going to be the best idea because you're used to leaving things around and creating a mess for yourself and then having to clean it up.

So you have to challenge yourself.

You have to show up in ways that are calling you to be your better self, to be your most improved self, And of course it's annoying, of course it's uncomfortable.

Of Course there's a lack of discipline because you haven't created that narrow pathway yet and the only way you're going to do it is by showing up in action and doing it.

The antidote to procrastination is just action.

That's all that it, honestly is.

It's as easy and also as difficult as that.

You have to show up in action, and so there's going to be things that are required of you that are genuinely different from how you used to show up before.

You know, you're used to having to create a mess, and then you wait all the way to the weekend to finally do it, and now you're upset because on weekends you want to free up your time to create the rest of your week, but now you're stuck fixing what you've done throughout the week, So now you can't even really do that.

Now you're frustrated, and then you just repeat the cycle.

Oh, I'm not going to do it again, but then we all know you end up doing it again.

Why because our brains constantly do what is familiar to us until we start to show up consistently doing the hard things.

You can do hard things.

You can do things not even that it's necessarily hard, but things that you don't want to do, and you have to back to honor yourself and so me getting back into my organization in neuroscience.

Bag.

I have been educating myself a lot on this subject matter as of late, and studying discipline and habits and all the things.

And I love the Pomodoro method, and it's basically where you time block, so you say, all right, I'm going to perform this task for an hour, all right, and then I'm going to have a ten minute break.

So you know, when you work, you work.

When you play, you play that type of vibe, okay, and you honor that because consistency builds confidence in yourself, because you're building trust in yourself that you do what you simply say you're going to do.

When you break those promises with yourself, I'm telling you from experience, that's when all the other pressures around you.

Your mom and dad wants you to do this, your boyfriend wants you to do this.

Your friends also want to know if you can show it for this, and you feel so much overwhelmed and in turn turmoil because you didn't even finish the things that you wanted to for yourself.

So every time, like it's very difficult to show up in other places when there's so much chaos and discord in your own mind.

So you can't even figure out what you truly want to do and what you have time to do because you're not even meeting your own needs.

So everyone else.

Having, you know, kind of demands on you is just creating and adding more chaos to your life.

Do you understand what I'm saying?

So this leads me into talking about the habit loop.

So let's break down how habits actually form.

Every habit lives in your basal ganglia.

All right, this is the part of your brain that's responsible for automation.

This is why you can drive home without thinking or checking your phone or even realizing it.

The other day, I was driving to the ninety nine cents store Dollar General.

I was on the phone, so I was just I typed into GPS Dollar General and my next thing I know, I was getting out my car and walking in Walmart.

It was the most bizarre thing.

So I'm on the phone and it wasn't until I was in Walmart.

I said to my friend Ange, I go, why am I in Walmart?

And I told you I was going a Dollar General.

She has my location on and she was like, yeah, I was wondering why you were walking in there, and I said.

I don't know.

I don't know how I chose the GPS to take me somewhere else, and I still ended up at a place that was, like, you know, at a pretty good distance from my house.

And I was like, that's so weird, Like I don't understand how that ended up happening.

So AnyWho, the point of me bringing that up is, for me, going to that place was like muscle memory because it's the only area in my area that I live that I'm familiar with.

Every other area where I live, I don't know where anything is, So again, I did not even that was a muscle memory for me.

I don't even know if you were to ask me the streets or anything, I wouldn't even know it.

I just know how to get there.

So habits follow a simple loop.

It's a queue, a routine, and a reward.

So the que tells your brain something familiar is about to happen.

The routine is the behavior, and the reward is what tells your brain remember this.

So here's where most people mess up.

They focus on the routine, but they ignore the reward.

Remember, the routine is the behavior, the reward is what tells your brain.

Remember this, So if you get stuck in the routine, you get stuck in the behavior, and then you ignore what your brain is telling you to remember what does that mean?

So your brain, it does not repeat it is good for you.

It repeats what feels rewarding.

So yeah, it's gonna feel really good to pick up your phone because you can predict the outcome of you picking up your phone.

You see, okay, I have facts popping up on my phone and it says a whales Genitalia is called a dork.

Thank you so much.

So you see just that quickly you can just get distracted.

You get on your phone, You see the emails, You see all the pop up ads like you see your friends texting you.

You see I have a bunch of notifications.

Obviously I'm an influencer.

But the point is you see a lot of things.

We all have things on our phone that are very engaging.

Okay, so I know what to expect when I pick up my phone.

I can go on TikTok, I can go anywhere.

All of us can do these things.

However, if I know that I have a goal, let's say, to build a business, I don't I have hopes of what the outcome is going to be, but I don't necessarily know exactly how it's going to go.

So that uncertainty requires me to show up and behave different It requires a different routine.

Remember the routine is the behavior.

It requires me to behave differently and have a routine.

If I don't do that, my brain is doesn't have anything to say.

Remember this, it's going off of whatever old patterns I've already created, and that does not align with my new goal.

If my new goal is to start a business, what's required of me.

To do that?

I don't know yet.

I have to build that routine out.

Am I making sense?

All right?

So?

Yes, So if your habit has no emotional or neurological payoff, your brain is going to drop it every single time.

So when you think about little, you know, low hanging fruit necessarily like your phone that has a both honestly neurologically and also emotionally, that has a quick payoff.

But when you're doing something like okay, you're trying to be consistent at the gym, it's hard on you neurologically and it's also hard on you emotionally.

You got to muster up the discipline to do it, the courage to stay consistent.

Then it causes a certain level of awareness of Okay, if this is my goal and I want to look like this, and I want to get from point A to point B, how am I going to do that?

If all my habits remain exactly the same.

You have to implement some sort of routine there so that your brain says, remember this, and you have to do it long enough to even get there.

So that moves me into dopamine and motivation.

Now, dopamine is not the pleasure chemical.

It is the motivational chemical or motivation chemical.

It is released in anticipation, not just achievement, because if it was just achievement, then it would be a little bit simpler to do the hard things because we know getting that sense of achievement will feel so good we'll just keep repeating it.

So this means your brain is actually more about the progress than perfection.

And this is why it's also so hard to stop, hard to start.

Sometimes the hardest part is starting a lot of the times because you're not even implementing the things that's going to you know, give you the dopamine so that your brain feels the progress of what it.

Is that you're doing.

And honestly, this makes a lot of sense to me because it makes me think of when people say it's all about the journey to getting to where you need to be, because one day you will arrive.

If you're doing things right, you will arrive.

But it really is about the journey.

It's the becoming to get to that version of yourself.

And this is why people they burn out sometimes when their goals maybe feel too big, because your brain doesn't feel rewarded often enough.

So that means if you want discipline, you need to give your brain consistent feedback that says this is working, this is working.

Okay, I'm seeing that there's validated evidence, and sometimes that's hard because for certain things, just like social media for instance, it's the long game.

You're not always going to see an immediate benefit.

And that's what presents a bigger challenge where you're feeling like, oh my gosh, I'm not seeing any evidence that this is actually something that I should continue with.

Obviously you have to use zerment, but giving your brain constant feedback to say this actually is working.

Talk to yourself and say like it has to be everyone starts from zero.

I started from zero at one point too, just like anyone else.

I have to be so encouraged about the progress that I'm making.

Get lost in the progress and the process that I'm not necessarily solely focused on, all right, like are people watching this or whatever the case is, because girl, especially when it comes to YouTube right now obviously until we hit our next goal of three hundred k.

You know, it can feel sometimes discouraging, like oh, man, like I'm I know I have a lot of subscribers, but I'm like, dang, I want more consistent views.

I want this, I want that.

You know, we all feel that way about our lives, and it can feel like, yeah, it can feel discouraging when you don't feel like you're seeing that immediate uh you know, evidence, and it feels a little bit like the input is not matching the output.

I totally understand that.

But when you talk to yourself and you're like, no, this is working, it does bring me joy, all right, Like I know that I'm working in service of the bigger picture, and nothing that's worth having is going to just come in three seconds.

It's just honestly not, It really isn't.

And This is why micro habits can change your life.

You know, five minutes done consistently will be one hour done a case visionally, and this is from a neurological perspective.

So if you're going to do something like every once, it's better to just hop on the tremo for at least five minutes than to just do it for one hour once every three months.

Do you understand what I'm saying.

So now let's talk about self control, right.

This is discipline and your prefrontal cortex.

I feel like a scientist.

Oh my gosh, I'm telling you reading just does wonders, okay it.

People used to ask me all the time, how do I talk the way that I do?

I mean, I know that they were also talking about my voice, like one.

I don't have an answer for that because my voice is my voice, It's how I talk.

And I also am aware that my voice has a lot of range to it.

It's very dynamic.

Sometimes my voice is very can be very high pitch.

Sometimes it could just be a little bit deeper, maybe like now when I'm just having conversation.

But I also am aware that I can do little voices and things like that.

I don't think that's something I can teach someone, especially like I just cannot teach that.

However, another side to that, I think is largely attributed to my intelligence when I speak, and I do attribute a lot of that to the fact that I'm a ferocious reader.

I really really do enjoy reading books, especially now that I've picked it back up again.

I kind of, you know, was life was lifing, and so I was like taking a little bit.

Of a hiatus on reading as much.

But I have made it absolutely fundamental for this year, and I have already written down the specific books that I want to read for the year.

Anything else on top of that is just icing on the cake.

But it has truly really like it just adds to my range, and it also does make you more of an intelligent person.

It just does.

So I digress.

So self control, right, Your prefrontal cortex is responsible for planning, focusing, and also decision making.

It's also the part of the brain that gets tired the fastest.

So this is.

Why you can actually be disciplined in the morning, but then you're like reckless at night, like everything just goes out the window, because decision fatigue actually is a real thing.

So discipline is not necessarily about trying harder.

It's about choosing when to execute, so your most important habits should happen when your brain is the freshest.

This is why people place a lot of emphasis on you know what, You shouldn't pick up your phone and start scrolling through social media as soon as you wake up, because it releases certain parts of your brain and activates certain parts of your brain that are actually going to make you less productive in the day, because the likelihood of you hopping on social media for exactly five minutes and then having the very strong discipline to just hop off and hop out of bed and get your day started is very just slim to none.

But no, it's easy to scroll on because you're thinking, okay, I need to wake up, all right, social media is keeping me awake now.

But now you're comfortable.

Now you're warm, and you're comfortable in your bed, and you're scrolling through social media and you don't want to get up because you're just comfy.

And you're able to stay informed.

And the next thing you know, you're answering a couple emails and all these different things, and then the list just goes on.

Next thing you know, it took you like two and a half hours to get up.

Now you want to eat something, so now that's going to take some preparation.

Then you feel like you maybe want to, you know, move your body a little bit.

But then you're like vacinating between should I start my day or should I just like get on the treadmill right now?

You know, I think I'll just do it later.

I'll just like to make time later to do it.

Now you're just trying to get your day started.

But then as you're eating, you're like, maybe I should hop on social media again, maybe I should watch a show like maybe, And they like you already started out by like rewarding yourself with something that is not fruitful for you.

Do you understand, like you really have to train your brain to be disciplined, to not do certain things and respect yourself and honor yourself by simply not doing it doesn't mean it's not going to happen on occasion and things like that.

But while you are trying to establish these qualities and establish and create your routine and your discipline, everything counts.

Everything absolutely counts.

So stop asking yourself to be disciplined.

At the end of the day when your nervous system is depleted.

This is why the later and later and later it gets in the day.

You're starting your day at four thirty pm, it's less motivating.

It is for anyone.

Like it's yeah, you can figure out ways to still be productive through it, but it's not as motivating as if you started your day at nine or ten.

Like, it's just not as motivating.

So that's not growth, that's self sabotage.

You're validating the fact that, oh, yeah, like me, I'm just not really up for it.

I'm really just not feeling it.

But like you didn't even give yourself a chance to prove anything that you are capable of starting actually earlier, So you're basing your actual feelings of Man, I don't feel like I'm working at my capacity right now.

You're not going to be working at your capacity right now.

It's literally five pm.

Why would you be working at capacity starting to work at your best at that time?

Why would you get so motivated to start your day at three pm.

It's not impossible, obviously, but on a consistent basis, it doesn't make sense to start at that time right There's a reason why many successful people they do tend to create routines and stick to them, you know, and the earlier people do things tends to always be the best, you know, the better.

Not everyone needs to wake up I suppose at five am to do things, even though it is my aspiration.

But there are a certain magic in a certain window of starting your work that you just will not get after a certain time, right, You're just not And that's really a science, okay, because your prefrontal cortex, which again it's responsible for focus, for planning and decision making, if that that's not going to just be activated in at five pm.

And then now you're thinking, oh man, well I kind of wanted to dinner.

And then life if you think about life around you, everything's backwards.

You're starting your day.

Everyone is like coming home from work, they are ending their day, they're looking to wind down.

You're just getting started.

It just creates a lot of discord, right, and that when you do that consistently, that is you sabotaging yourself.

You're sabotaging yourself.

You're not even giving yourself a chance to make things make sense.

And so then it's continuing to repeat a pattern and a pathway, a neuropathway in your brain that says, yeah, I don't get things done.

Yeah, I just can't wait because you're not showing up and doing the things that may be uncomfortable, the hard things, right, you're not showing yourself that you can do it.

You're not showing yourself that and proving to yourself, no, I can show up differently.

So how do we rewire our brains for discipline?

So step one, you need to make the que obvious.

This is not my thoughts, This is based on research that I've done from James Clear's book Atomic Habits great read for everyone in the entire universe.

So make the queue obvious.

Your environment shapes your behavior more than your intention.

I remember listening to James Clear's book over the past couple of days and he was even saying, if you know you want to go to the gym, and it's a struggle for you to get up and go to the gym, make sure that you lay the clothes out at the very least right before you sift through it, at the bottom of your draw at night.

If you know you want to study something or read a book, the book shouldn't be in your living room in a cabinet.

All the way at the bottom, like it needs to be next to your bed in order for you to have direct access to it.

Right, Step two, make the habit small.

He really emphasizes being one percent better every single day.

However, he also says, if you don't become one percent better, you're actually becoming worse.

So if it's one percent better for the entire year, I think he said, it's like thirty seven times better or.

Something like that.

And in the you know, on the contrary, if you don't make any progress, you're actually thirty seven times worse than you were.

So don't don't.

Let's not preclude the fact that you actually can go backwards.

So, yeah, you want to make a small habit, so if it takes more than two minutes, your brain will naturally resist it.

I hope that brings you peace.

Know that your fight, you're you're like trying to discipline your brain like it's a child.

Okay, Like enough, we're good, we're safe.

Like I, yes, I'm gonna have to study for X amount of time Like yes, me wanting to read a book is going to require me to read for you know, at least a half an hour, Like you're okay, So if it takes more than two minutes, your brain is naturally going to resist it because it wants to do what's easiest.

And this is why you're constantly picking up your phone everything, everywhere.

Every time you're in the middle of a task, you're picking up your phone.

You're picking up your phone.

You're picking up your phone.

Because it's easy to do.

It's an immediate reward, and it takes seconds for you to get that reward, so your brain wants to do what the easiest thing is.

Step three is you want to attach a reward track it, celebrate it, feel it seriously.

And I say this genuinely as someone that really never truly felt comfortable celebrating my wins.

My brain was always focused on the next thing, and the next thing and the next thing, and I was never able to really feel the capacity of my success and the things that I've achieved because I'd always be focused on the next thing.

The target was always moving.

But in hindsight, it actually made me less confident of a person.

I wouldn't say it made me an insecure person, but it definitely it felt like I just didn't hold the capacity to feel happy and feel the success of the things that I was doing, which just yeat, it did give me low confidence in terms of new things that I wanted to try and explore.

I think because I never really felt the gravity of what I've achieved, and I almost wouldn't even let myself for whatever reason.

So yeah, you should track things.

You should celebrate them, and you should feel grateful and celebratory of what you have accomplished.

You should.

And step four is repeating before optimizing, so consistency bills mylin.

Speed comes later.

It's a matter in the brain, That's what mylin is.

It's some sort of like brain matter.

So your brain, it doesn't necessarily need the perfect conditions, right, but it needs more predictable patterns, all right, Like you're going to be chasing perfection forever, right, but it needs predictable patterns.

And you have to create an environment that makes it actually almost ridiculous for you to not do things.

That's how you have to treat yourself.

Like it's ridiculous for you to have not you know, put the dishes on the dish rack because the dishract is right there.

Why would you just wash the dishes and then just leave them in the sink?

No, put them on the dishrack to dry because it's right there.

So make things so ridiculously easy for yourself that it's ridiculous to not do it.

Okay, what do you do when motivation disappears?

Because motivation will leave you?

Okay, I think we all know this.

Motivation will absolutely leave you, and discipline stays when your systems stay.

Again.

I was listening to Atomic Habits and I think James Clear was saying something about everyone has goals.

Poor people and rich people all have goals.

The difference is one party is actually executing them the other isn't.

But what's never going to fail you is your systems.

You have to have systems build in place to support your goals and actually technically to reach your goals.

You can't just have.

Goals and no systems, because then how are you going to actually achieve them.

So one stays when your systems also stay.

You've already created the system of operations.

Now it's muscle memory to just show up consistently and do it.

Show up consistently and do it.

However, if you rely on emotion, you will always be inconsistent.

Out of a whole entire week.

You don't how many times you can feel like not doing anything the entire week.

Numerous times you will genuinely feel why we always want to relax, that's just human nature.

We always want to relax.

We always want to just do nothing because it feels good, it's easy, and it feels in a way like, oh, self preservation, but really it's actually self sabotage.

I'm not saying overwork yourself to the point of you know, exhaustion or anything, but I'm saying, like, you know, the difference between you actually not forcing yourself to do things and build the systems that are needed in order for you to acquire success versus you know, just literally trying to make an excuse for literally everything.

Okay, you guys are understanding what I'm saying.

So if you rely on structure, your brain will follow, meaning the systems that you created when you rely on that structure.

Okay, every time I come in the house, I'm going to put my key on this hook.

Every time I come in the house, I'm going to put my key in this catch all bowl muscle memory.

I'm making it easy so that I don't have to lose things.

I have my Bible at my nightstand, I have a Bible at my island, in my kitchen, depending on where I want to read it.

Like I put things in certain places because I have stationed where I'm doing what, which is also why things need to have a place and structure.

Structure meaning in all things, if there's no structure to your room, your living situation, there rarely can be structuring your brain.

Right, You're always going to kind of feel scattered.

That's why every day is going to feel vastly different from the last.

You need to create some sort of predictability for yourself so you know you're giving your brain arrest and your brain.

Knows exactly what to expect and show up.

To really carve in those grooves for in your neuropathway to create habits that support the version of yourself that you want to be.

So, like I said, it's not really about being hardening yourself.

It's about being honest with your biology.

This is how we are wired and this is why this keeps happening.

So here is your challenge, right for the next seven days, pick one habit, make it small, make it obvious, and make it rewarding and watch how your brain responds.

I had a therapist a couple of years ago, and I remember her telling me like, I was like, you know what, I just I almost felt like I didn't need to be rewarded for things, and she was like, why not, Like you should be.

You should have a reward.

So your reward for waking up early is, yeah, you get to go to get that cup of coffee, or you know, you get to go for the drive in the morning or something like that.

Like there needs to be a reward for what you're doing.

And it's funny because I feel like, as adults, we've been trained in school that like you have to kind of have this discipline and kind of suffer through it, and I don't find that to be entirely true.

I think that even as adults, there are systems that we can build where there is a little bit of a reward as well, whether it's something as obvious as Okay, I lost ten pounds, I get a new outfit, or whether or not that's you know, Okay, if I do my laundry, I can catch up with my friend for an hour while we're on the phone.

Okay, if I do my email then and I finish all my work by eight thirty pm tonight, then I can watch a show, the show that I always wanted to watch.

It's more of like delayed gratification, and you're giving yourself reward at the end.

We all need.

That's why when we work, we get paid for the work that we're doing, because there is a reward for what you're doing.

Whether you enjoyed or not, not my business, but the point is you're getting a reward, right.

So, yes, you're not undisciplined.

You were just untrained and training changes everything.

Okay, So if this episode has helped you, I want you to send this to someone who is tired of starting over.

And you should always choose alignment and not exhaustion.

Okay, So make sure that you guys are building your systems, creating the discipline that you need.

And I really hope that this was insightful and helpful for you, because I know that it really has been monumental for me in understanding how my brain works and using that to create better systems for myself to set myself up for more success.

So I hope that that helps.

And that it encourages you, and it gives you a lot of answers on why you may not have been feeling up for doing certain things and why you may have not been able to show up consistently in certain areas.

So with that being said, do not forget that I love you and God loves you.

I'll see you guys in my next episode HH