Achieving Monk-Like Discipline: A Guide to Regaining Control

Introduction

At this moment, you may feel a lack of control over your own actions and, by extension, your life. It might seem as if you're merely reacting to circumstances rather than making deliberate choices. However, this situation can be transformed.

In this guide, I will distill three years of study on discipline into a concise format you can grasp in under ten minutes. I assure you that by implementing these strategies, you can become the most disciplined version of yourself.

The Rules of Discipline

Rule #1: The key to making progress lies in taking ACTION. Learning, reading, and planning are not enough; you must actively engage. Three years ago, I understood the principles of discipline but failed to act because I sought an easier path. Just as there are no shortcuts in building muscle—weightlifting is essential—there are no shortcuts in developing discipline; it requires doing the hard work.

Rule #2: Begin with manageable tasks. Discipline is a habit, and it’s crucial to start with what you can realistically handle. The military exemplifies this by teaching recruits to make their beds before tackling more complex tasks. If you want to defeat the Elite Four in a game, start by battling simpler opponents. Begin small and gradually increase the intensity each month.

Rule #3: Prepare for challenges. When embarking on your journey to self-control, you might expect quick results. However, when those expectations aren’t met, many give up. This disconnect between expectation and reality can lead to discouragement. If you anticipate that the first six months will be tough, you'll be better equipped to push through. This period is often referred to as the "valley of despair," where many individuals quit. By focusing on daily achievements rather than a six-month timeline, you can foster a sense of accomplishment.

If you're ready to act, start small, and accept the challenges ahead, it's time to embrace discipline.

How to Regain Control

The following advice may not be enjoyable—think of it like eating kale or slogging through tax law—but understanding the rationale behind it will motivate you.

Understanding Discipline

Discipline is fundamentally about controlling your impulses. The prefrontal cortex, located right behind your forehead, is responsible for this self-regulation. It has two primary functions: to compel you to complete tasks you may dislike (like homework) and to restrain you from engaging in activities you find pleasurable (like procrastination).

When you consistently practice these functions, you develop discipline, characterized by an active prefrontal cortex. Conversely, neglecting this practice can lead to impulsivity and laziness, akin to a dormant muscle. Fortunately, just as muscles can be strengthened, so too can your prefrontal cortex. You aren’t inherently disciplined or undisciplined; it’s a matter of training.

To cultivate discipline, focus on two areas:

Strengthening your prefrontal cortex through daily practice.
Simplifying tasks to make them more manageable.

Combining these strategies will enable you to achieve your long-term goals.

Part 1: Training the Prefrontal Cortex

Think about the most disciplined individuals you know—monks often come to mind. What is the primary activity associated with them? Meditation.

According to Dr. Kelly McGonigal from Stanford University, meditation is the most effective way to enhance the prefrontal cortex.

The Effectiveness of Meditation

Every time you meditate, you practice both of the prefrontal cortex's functions: enduring discomfort and resisting distractions. Even though you may dislike meditating, the practice strengthens your mental resilience.

Why Meditation Can Be Difficult

Many find meditation challenging for three main reasons:

Lack of knowledge about the practice.
Feelings of inadequacy while meditating.
Absence of noticeable benefits.

Let’s address these concerns.

How to Meditate

Meditation doesn’t have to be complicated. Here’s a simple approach:

Sit comfortably and remain still.
Focus on your breath or a specific point (like the space between your eyebrows).
Acknowledge your wandering thoughts, then gently return your focus.

It’s not about achieving a blank mind; the essence lies in enhancing your self-awareness. Each time you redirect your focus, it’s like completing a rep for your self-control muscle.

When to Expect Results

Research indicates that changes in the prefrontal cortex can be observable after around 16 hours of meditation. If you commit to 30 minutes daily, you could see significant improvement in about 30 days. However, we’ll start with manageable increments.

Progressive Meditation Schedule:

Month 1: Meditate for 2 minutes daily.
Month 2: Increase to 5 minutes daily.
Month 3: Meditate for 10 minutes daily.
Month 4: Meditate for 20 minutes daily (this is when you’ll begin to see benefits).
Month 5: Meditate for 20 minutes twice a day (this is when you’ll achieve a monk-like level of discipline).

This gradual approach ensures you won’t quit and provides a clear timeline for when to expect results.

Part 2: Making Goals Manageable

Discipline is fundamentally about controlling impulses to achieve goals. If you lack a clear goal, your discipline falters.

Let’s say your goal is to become an attractive individual for dating. To realize this, break it down into manageable subgoals, then into daily habits.

Turning Goals into Subgoals

To create subgoals, consider the worst ways to fail at your main goal. For instance:

If I wanted to be as unattractive as possible, I’d engage in self-destructive behaviors.

Once you identify these negative behaviors, you can invert them into positive actions to aim for, such as:

Cultivating happiness.
Maintaining physical fitness.
Dressing well.
Exhibiting confidence.
Developing charisma.

Chunking and Tracking

Goals can be daunting, but habits are easier to manage. To achieve your goals effectively, implement the “2-hour rule”:

If you had only two hours a week to work towards your goal, what three actions would you prioritize?

Identify those actions and focus exclusively on them. For instance, if happiness is your goal, you might spend time with friends or explore new places.

Once you have clear actions, track your progress using a habit tracker. Start with three habits a month, gradually building up a solid foundation of positive behaviors.

Conclusion

Remember, discipline is the capacity to control yourself sufficiently to reach your goals. By enhancing your self-control through meditation and breaking down your goals into smaller, manageable actions, you can achieve anything you set your mind to.

This journey may take from six months to three years, but time will pass regardless. With a little discipline and a structured plan, you can transform your life.

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