Tag: self discipline

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Episode 113: The Benefits of Boundaries

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Today we’ll discuss how setting boundaries around your habits, and meet your own needs first, can lead to integrity, feeling happier with life, and finding greater meaning and purpose.

Do you have one of those friends who seems to be ‘disciplined’ and ‘motivated’ to do their exercise, not work weekends, prepare their meals and spend time supporting their community – and wondered just how they manage to do it?

Do you wish you could be more like that yourself?

In this episode, I am going to unpack this with you, and talk about how learning to set healthy boundaries can create a more fulfilling, authentic and purposeful life.

Values, beliefs, standards come first

Let’s set the scene by recapping the last episode.

When you know who you are and what you want, and what’s important to you – that is, when you are clear on your identity, values and opinions – then it’s easy to define your own related standards of behaviour and living.

For example your values around health and community might mean you’re committed to walking every day no matter what, exercising 3-4 days per week at the gym no matter what, and being active in networks and groups for causes that matter to you.

With those standards clearly in your mind, you can more easily identify what you want to say no to, and how to set boundaries with other people.

It’s clear that if you want to walk daily no matter what, you’ll say no to things that get in the way. You’ll feel motivated to do it and will set yourself up for success. It’s unlikely that you’d go into work early and miss your walk, or that you’d sleep in and not be bothered.

Or if you want to spend quality time with your kids on the weekend no matter what, you’ll more easily say no to social events, switch off from work and complete chores during the week so that you have the time available for the kids.

These are just a couple of examples of what standards and related boundaries might look like.

Notice how strongly held values and beliefs set you up for consistent behaviour in the areas that matter most to you.

What does this tell you about becoming that disciplined, motivated person?

What I see in these examples – and in the thousands of hours of coaching I’ve done – is that if you want to become a certain way, you can get there by digging into your values, purpose, meaning and beliefs.

When you understand and change your mind, it’s a catalyst for massive changes in your life. 

If you’re on the fence with this – wanting to make change but unsure about whether it’s worth it, or too hard, or that you might fail, let’s examine what it takes to get there.

The ‘Do Nothing’ Approach

Firstly, let’s talk about the do nothing approach. 

We know that the human brain is wired to seek pleasure and avoid pain. 

That is, our brains tend to believe something is impossible if we lack proof – that is, if you’ve never tried or if you have failed in the past.

In those circumstances, you let your brain’s natural response take over, then you get to stay where you are in the safe, comfortable and familiar – even if it’s unsatisfying and unfulfilling.

But what happens if you choose the ‘do something’ approach?

What if you decide to do the work on your mind, to understand your values, examine and shift your beliefs and change your standards of behaviour, and start setting healthy boundaries around your new behaviours?

What You Might Say No To

Setting boundaries around new behaviours, so that they can become entrenched, automatic habits, probably means you’ll have to say no to some things.

For starters, you might have to say no to yourself. Let’s look at how this might play out in three different areas – health, work and relationships.

If it’s health behaviours that you’re working on, then you might have to set boundaries by saying no to sleeping in, that extra drink, the second serving of dessert, the block of rocky road chocolate, staying up late to watch Netflix, or that big boozy party the night before a big presentation at work.

What would you be missing out on if you said no? 

Well, you’d be missing out on stress, excess weight, insomnia, food cravings, tiredness, indifference and sluggishness.

If it’s work-related behaviours that you’re working on, then you might have to set boundaries by saying no to working after hours and on weekends, your big to-do list, and messaging clients at all hours of the day, night and weekend. Maybe you’ll have to say no to those coaching clients who want you to do sessions with them at 9pm Wednesday, or 7am Sunday  morning. You might have to accept that you’re not superhuman after all. 

What would you be missing out on if you said no, and set boundaries around your work behaviours?

Strongly held values and beliefs set you up for consistent behaviour in the areas that matter most to you.

You would probably miss out on competing priorities, disorganisation, overwhelm, stress, resentment, frustration, impatience, procrastination, self-doubt, anxiety, insomnia and feelings of helplessness.

If it’s behaviours in relationships that you’re working on, then you might have to say no to requests for help, the demands of others, tantrums, engaging in pointless arguments, and giving all your time and energy to others.

What would you be missing out on if you said no, and set boundaries within your relationships?

You’d miss out on a range of things including fear of judgement, being affected by criticism, toxic situations, eroded self-confidence, diminished self-worth. 

In addition, no matter which area you’re working on, by making change, you will probably lose overwhelm, fear, self-doubt and anxiety.

All of those things are borne in your mind, after all, and by working on your mind you will reduce the spring of negative thinking patterns that currently hold you back and start standing up for yourself, meeting your own needs and feeling better about yourself.

What You Stand to Gain

If you do this work, what do you stand to gain?

Let’s look at those three areas – health, work and relationships.

In terms of health, by setting boundaries around your new habits, you’d create the space to be consistent with those new healthy habits so you’d become more self-confident in the first instance because you’d be winning and improving. 

You’d start losing weight. Your skin would look better. You’d be energised, feeling alive and vital. Your eyes would be sparkling. 

You’d feel lighter, freer. You’d be happier within yourself because of the investment in yourself. 

You’d gain a sense of self respect, hope and optimism. You’d feel more in control of yourself, more assertive, and your confidence would build. You’d gain a sense of gratitude, and an abundance of energy and love that you could then give back to others.

In terms of work, by setting boundaries around your working hours and other work-related behaviours, you’d create the space to be more efficient, saving lots of time and probably money, too.

You’d feel more relaxed and in control as a result. That means you’d probably perform better at work, finding more creative headspace and presence to bring to your clients. You’d serve them better, and they’d feel better around you, and likely get better outcomes.

You’d get more done in less time, attract more business, and be able to grow your business for greater impact and income.

In terms of relationships, by setting boundaries you’d gain more respect from others. You’d be less affected by the opinions of others, and feel more confident about who you are and your value. 

You’d feel calmer and better able to respond to other people rather than reacting, and you’d be able to disengage from toxic situations, and handle conflict in a more balanced way. You’d be sleeping better at night. 

In all of these cases, there might be some break-ups as the differences in your values become clear. The people who are not your people may rebel against your changes, like the ‘old you’ better, or be upset that you’re no longer investing so much in their demands.

But trust me – you’d feel ok about that – because you’ve probably had enough of feeling worn down by the demands of people that you may not like, agree with or want to spend time with.

And no matter which area you’re working on, by making change, you will probably gain clarity, certainty, confidence, a sense of identity, meaning, purpose, inspiration and motivation. You will feel challenged, accomplished, satisfied and content.

Summary

There’s a lot to think about here. 

The question to ask yourself is this – if you were to start setting clear boundaries, how would your life be different?

What could be possible for your own health?

What might happen at work?

How might your relationships change?

When you understand and change your mind, it’s a catalyst for massive changes in your life. 

A couple of things are clear – when you start setting boundaries around your new habits, and meet your own needs first, then you are better equipped to act with integrity, to feel happier with life, and to find more meaning and purpose.

If you need help with your identity, values or boundaries, then hit up my contact page and waitlist for a short course I’m developing, called ‘Get To Know Yourself and Build Integrity.’ It’s a 21 day program for people who need some guidance to do this important work.

Ready to work on your boundaries?

Setting boundaries can give you more time to do what feels good and meaningful to you. If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

Learn more here:

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Episode 70: Self-Discipline Without Guilt

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If you want to be more self-disciplined and feel less guilty, you need to learn to manage your thinking patterns and emotions. Here are 6 guilt-reducing skills and 5 self-discipline building strategies to help you do that.

My Habitology members and I are studying self discipline this month and I figured that it would be useful to talk about guilt as part of that.

That was Podcast #68 – Cultivating Self Discipline and Self Regulation. You may want to go back and listen to that first.

Here’s a quick recap – self-discipline is defined as resisting an urge in the moment.

It’s resisting the urge to eat the doughnut you just got a whiff of. It’s resisting the urge to skip your exercise session.

Thinking of these examples, it’s easy to see how someone might make themselves feel guilty at giving in to an urge.

I see this a lot in my coaching clients.

And I think there could be two main reasons people beat themselves up and feel guilty about such lapses.

Firstly, we have trained ourselves to punish failure rather than learn from it.

Secondly, many of us have high expectations for ourselves, and subsequently a sense of guilt if we are not able to live up to those expectations. In other words, our rational minds tell us that we ‘should’ be able to do something, and therefore, we are somehow not good enough or a failure if we don’t do it.

So let’s have this important conversation about understanding guilt, so that we can create self-discipline without guilt.

What is Guilt?

Guilt is a feeling you create in your own mind, with your own thought patterns, when you do something that is not aligned with your values. 

It’s really important to recognise that you create guilt with your own thoughts and therefore, you can also get rid of guilt with your own thoughts too.

Guilt is the sense that you have done something bad, or wrong, against someone else or against your own moral code.

And while guilt is designed to help us act with integrity, in line with our moral compass. But many of us take it too far, to our own detriment.

Here’s an example. 

Let’s say that you planned to go to the gym three times this week and you wanted to be really self disciplined about that. But something got in the way and you are only able to do one of those three exercise sessions. 

Would you admonish yourself and make yourself feel guilty?

Would you become self-critical?

Would you challenge your own capacity to take action, or your worthiness?

If you answer yes to these types of questions, you may be an overly guilty person. Notice that it is your own thought patterns that create that unnecessary guilt.

There are two things I want to say about guilt.

Firstly, guilt cannot change the past. Once you have said or done something – or not said or done them – you can’t take it back. It’s over. It’s gone.

Secondly, guilt doesn’t make you feel good. Guilt is not an enjoyable motivator, and it may decrease your self-discipline in the long term. That’s because negative self talk weakens your resolve, self-confidence, motivation and self-belief over time, so it ends up being counter-productive.

What I want to offer is that guilt is unhelpful most of the time, and it can sabotage your attempts to build self discipline.

How to Be Guilt-Free and Self-Disciplined 

If you agree that guilt can be detrimental to your self esteem and goals, then let’s talk about how to be guilt-free AND self-disciplined at the same time.

Both of these things require you to manage your thoughts and feelings, so the primary skills you need to learn to be guilt-free and self-disciplined are managing your thinking patterns, feelings and actions.

You could think of learning to be guilt-free and learning to be self-disciplined as much like driving a car, or playing the piano, or any other skill you could be learning.

They take time, patience and practice.

Let’s start with the skills of being guilt-free.

The Skills of Being Guilt-Free

We must first recognise that guilt is an emotion that keeps you in check with your values, morals and ethics.

When I am talking about being guilt-free, I am specifically talking about excessive, unhelpful guilt that sabotages your ability to change.

There are some character skills you can learn to become guilt-free, which I will touch on briefly now.

Guilt cannot change the past. Once you have said or done something – or not said or done them – you can’t take it back. It’s over. It’s gone.

When I am talking about being guilt-free, I am specifically talking about excessive, unhelpful guilt that sabotages your ability to change.

There are some character skills you can learn to become guilt-free, which I will touch on briefly now.

The way to develop these skills is to pick one to start with and practice it as often as possible. 

That means making time in your week to do some thinking about the skill, or writing about it, or speaking to a coach about it.

Here are six skills that I think will help you to stop feeling so guilty all the time.

  1. Empathy – for yourself as someone learning how to do something differently.
  2. Self-awareness – of what you did, or your behaviour patterns.
  3. Mindfulness – of how you felt in that moment, in your body and mind.
  4. Reflection – on how you interpreted and responded to those mind and body sensations.
  5. Self-compassion – to accept without judgement and move on from any slip ups. 
  6. Decision making – for getting clear on what to do next.

Now, here are the steps you can take to help you be self-disciplined.

The Steps (and Skills) to Developing Self-Discipline

Here are the key things you need to do so that you can develop self-discipline.

1. Define realistic standards

Firstly you need to decide on some realistic standards for the area you’re trying to change. 

For example, it’s no use committing a standard of five x 1 hour sessions of exercise each week if you can only realistically fit in three.

Having unrealistic standards or expectations is a recipe for failure, and subsequently, guilt.

So you’ll have to do some learning about what can fit into your life style realistically.

As a coach, I often notice this is hard for a lot of people to do. It feels more logical or perhaps easier to set a goal around taking action, but looking at the big picture of what’s actually possible is the most important thing that will increase your chance of successfully achieving what you set out to achieve.

You might look at setting standards for yourself at the start of every year, or perhaps every six months. 

It may help you to think of these standards as behavioural goals – that is – to define the thinking or doing habits you would like to be doing regularly.

2. Discover what motivates you

When you know what motivates you, you will more likely succeed at taking action. 

For example, even if you have the time, you may not feel motivated to go to the gym in the moment. 

But if you are really clear on how good you will feel when you are 20% stronger, or 5kg lighter, those images will help you to get there and do a workout regardless of how you feel.

3. Use your strengths

All of us have character strengths – that is, things we are good at and enjoy doing or being.

When you know what your strengths are, you can use them to help you to maintain self-discipline. 

For example, if you’re a great planner, then you’ll probably find it easy to choose exercise timeslots where you are most likely to be energised for going to the gym.

Or, if honesty is one of your strengths, then being very honest with yourself about the doughnut, the gym or working too late will probably help you to make a healthier choice that you feel good about.

4. Learning to say no (or yes)

There’s another skill that most people need to learn when it comes to self discipline. And that is the skill of saying no. 

We all have responsibilities in our lives – to ourselves and to other people. And the skill of saying no as an important part of that.

Consider this. Let’s say it’s a Tuesday afternoon and as you’re finishing work, your mum phones and asks you over for a cup of tea because she hasn’t seen you in a while – in the exact time slot that you are planning to go to the gym. 

What do you do? 

Who do you say no to? 

Yourself or your mum?

A lot of people feel guilty about letting other people down and that is greater guilt than what they may feel around not doing their own personal habit.

Having your standards in place (point 1) will help you to make decisions at times like these.

So will planning.

If you have a clear plan in place and Plan B, C and even a Plan D to do your exercise, it may be easier to make allowances around other people.

Alternatively, you can stick with your original plan and let your mum know you will show up at another time – and book that in with her so she knows it’s important to you.

5. Learning, not failing

Finally, it’s important to get rid of the idea of failing – or at least, that it is a bad thing. Every time something doesn‘t go to plan, there is a lesson to be learned.

When you have the emotional skills you need to get rid of unnecessary guilt, it will be easier to step back and see the facts, problem solve and discover the valuable lessons that failure has given you, so you can do things differently next time.

Summary

Self-discipline is the act of being able to resist urges, but for a lot of people there is often guilt attached.

If you want to be more self-disciplined and feel less guilty, you need to learn to manage your thinking patterns and emotions.

There are six skills you can learn to reduce guilt and start being kinder to yourself.

Every time something doesn‘t go to plan, there is a lesson to be learned.

And, there are five steps and skills you can learn to develop more self-discipline.

As you can tell, it’s helpful to work with a coach on these things in tandem, so you can get the empathy and professional support and accountability you need to develop your own self-accountability, confidence and success.

If you would like to find out about working with a coach, visit www.melaniejwhite.com and visit my contact page. Shoot me an email to enquire about coaching.

Ready to take control of your thinking patterns?

I can help you to develop your own self-accountability, confidence and success! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

Learn more here:

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Episode 68: Cultivating Self Discipline & Self Regulation

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How to develop two important skills that will help you achieve results in any area of life!

I really wanted to do an episode on self-discipline because it’s an interesting topic and it really conjures up mixed feelings. 

In over 4,000 coaching hours, one of the most common wishes my clients have is to have more self-discipline or self-control, so they can be consistent with healthy habits and achieve their goals.

Have you had that thought, yourself?

If so, you’re in the right place. Let’s talk about what self-discipline is, how it relates to self-regulation, and the key steps you need to build both of these skills.

 

Let’s start with a question

When you hear the word self discipline – how do you feel?

A lot of people hear the word self discipline and immediately feel uncomfortable or a sense of dread, or that hard work or punishment is ahead. 

I believe that attaching negative thoughts and feelings to words is a big part of the reason we find it hard. We’re making self-discipline into something to be disliked, feared or avoided.

But in reality, discipline is something that we need in order to persist for long enough to achieve anything in life.

You know that if you are disciplined with exercise then you will have a fit and healthy body and a lower risk of disease. 

If you’re disciplined with food then you’ll maintain a healthy weight and your energy levels. 

If you’re disciplined in your business or at work then you’ll be productive, you’ll get a lot done and you’ll achieve things – and probably make more money. 

If you’re disciplined with budgeting and saving then you will accumulate wealth.

Having heard all of that, how do you feel about the word self-discipline, now?

To me, reflecting on the benefits makes it seem more attractive, and something worth cultivating.

I think it gives you a better understanding of your relationship with self-discipline.

That will allow you to unlock your personal secrets to cultivating self-discipline so you can do, be and achieve more in your life.

Along the way, I invite you to reflect on your own thoughts and feelings to see where the truth lies.

Self-discipline versus self-regulation

To define self-discipline we must also look at the word self-regulation. 

They are two different things that work together, but come from different parts of your brain.

In reality, discipline is something that we need in order to persist for long enough to achieve anything in life.

Self-discipline is the ability to control your feelings and overcome urges. It is more about making decisions and taking actions in the moment.

Strong emotional impulses happen in your limbic system, which is the primitive, reactive part of your brain.

On the other hand, self-regulation is about reducing the frequency and intensity of those urges by managing stress-load and recovery. It is a longer-term, more automatic thing.

The longer term process of self-regulation is what makes self-control possible, or even unnecessary!

Your prefrontal cortex – the rational, reflective part of your brain – is the part that processes thoughts, makes decisions and takes control and that is where self-regulation happens.

Consider how this works in an example.

The Smell of Doughnuts

Let’s say you’re walking through a shopping mall on a mission to buy something, and then you smell the strong, heady aroma of spicy cinnamon doughnuts.

Your mouth waters.

You look around for the source of that amazing smell.

You see the hot doughnuts travelling on the conveyor belt, people closing their eyes with delight as they sink their teeth into the hot, fluffy dough.

Your brain screams – I WANT SOME!

But suddenly your self-discipline kicks in and you tell yourself – HEY – I am going to say NO.

Your self-regulation then kicks in – that is, your pre-determined beliefs, rationale and coping strategies. 

You rationalise the doughnut decision by thinking about your longer term goals – I want to be consistent with healthy eating. I have just had a healthy lunch, why would I want to spoil that with a sugary fat-sponge?

And although you’re tempted in the moment, you use these thoughts and also perhaps a strategy of distraction to refocus on your shopping mission and walk away from the doughnut.

This is an example of self-discipline and self-regulation in action.

So there are two skills to master here:

  1. Resisting an urge in the moment (self-discipline), and
  2. Defining your beliefs, standards, goals and how to monitor and uphold them.

The Benefits of Self-Regulation

If you have good self regulation then you have the ability to keep your emotions and behaviours in check.

It means you have the ability to resist impulsive behaviours so that you don’t need to keep relying on willpower, which is a finite resource.

Good self-regulation means that you are able to cheer yourself up, and find motivation to do everything that you need to do.

There are two parts of self-regulation – behavioural and emotional self regulation.

Behavioural self-regulation means that you’re able to consistently act in line with your values and for your best long-term interests. 

Even if you don’t feel like doing something you will do it anyway. 

For example you might wake up on a Friday morning and not feel like going to work, but you still do it anyway because you know that it’s going to bring you the money that you need to live a healthy and productive life.

Emotional regulation is being able to influence or control your emotions. 

It means that you’re able to talk yourself down from catastrophe, or that you can calm yourself down after being angry, get yourself out of a bad mood or avoid emotional outbursts at other people. It means that you’re not overly reactive to the situations around you.

Why are we disciplined in some areas and not others?

Let’s explore this conundrum.

I bet that you show up to work every day. 

You probably don’t eat lollies for breakfast. 

It makes sense that brushing your teeth is 100% not negotiable.

All of these things show that you are using self-discipline, but more broadly – self-regulation. 

Even if you want to lie in bed all day, eat lollies for breakfast or stop brushing your teeth, you simply don’t give in.

As you can tell, self discipline and self-regulation are really important parts of wellbeing.

Then why, oh why, can’t we be like this in ALL areas?

You’d be surprised how many thousands of unconscious thoughts you have running through your mind; so well practised and ingrained that you barely notice them. 

If you are mindful and watching your thoughts then you’re able to catch those thoughts before they lead to automatic actions. 

Maybe you have trained your brain to give into urges – that is, to reward those urges – so they keep getting stronger.

Maybe you haven’t made decisions about what is appropriate behaviour and what isn’t. 

You might be starting a new habit that you’ve never done before, and you haven’t sorted out your standards, reasons for change, motivators, and how to monitor and get back on track, so you are relying solely on willpower which research shows, is a finite resource.

These are skills gap for a lot of people. And that certainly explains why so many people fail to stick to new habits; they simply aren’t aware of what’s required to develop self-discipline and self-regulation.

It’s one of the reasons why working with a coach is so important – to learn the process of managing urges and developing self-regulation, and to get accountability and support to work through both.

Cultivating Self-Discipline / Managing Urges

The process of managing urges is simple, and it draws on three things:

  1.     self-awareness,
  2.     mindfulness and
  3.     self-compassion.

Here are the steps to manage an urge when you feel tempted.

Step 1 – watch your thoughts and feelings through the day

Step 2 – notice when you are tempted to do something e.g. work late, or give in to doughnuts.

Step 3 – allow the urge – sit with it the moment and notice that you have it. DON’T resist it – feel it. Be uncomfortable for a moment without judgement.

Step 4 – notice when the urge decreases.

Step 5 – reward yourself with something positive.

It’s a really simple process that simply requires practice. You will build an incredible amount of self-discipline if you follow this process.

Developing Self-Regulation 

Now let’s talk about developing self-regulation. 

Building self-regulation is more of a process of deciding in advance what you truly want and what feels aligned with your values, how you want to act, and how you will monitor and stay on track with that.

For any area you want to change, you could simply ask yourself these questions for any ONE area that you want to change:

  1. Why is that important to me/what will I get if I do?
  2. What would a realistic (and enjoyable) standard look like?
  3. How will I monitor myself?
  4. What are my triggers for falling off track?
  5. What are some strategies I can use to stay on track when I notice those triggers?

These questions will allow you to discover what you truly want and why, and to arm yourself with ways to check in with yourself and manage urges.

Here’s an example.

Let’s say that health is a really strong value of yours because you want to remain active and avoid disease as you age.

You know that exercising three to four days per week would be both realistic, and about the right standard for you. 

You decide that an exercise schedule in your diary will be your best way of monitoring your exercise.

You also choose to monitor your thoughts about the exercise on those days so you can work out your triggers for doing it or not doing it.

During that monitoring, you might notice yourself sometimes trying to get out of the workouts:

  • You have a busy day so you tell yourself you’re too tired or it’s too cold. 
  • You are feeling emotional so you tell yourself that you don’t feel up to it, or you feel too fragile

It’s your ability to notice that sort of mental chatter and then to do the work out anyway that defines self-regulation.

That’s where your strategies come in.

Perhaps you decide that after a busy day you will do a different kind of workout, or call a friend for accountability.

Maybe you decide that on emotional days, you will go to a PLAN B session time that you have penciled in just in case that happens.

These are just examples, but you can see how the thinking work right at the beginning can determine your success or failure.

A Word on Standards

Something that really stands out for me in that model of self-regulation is that we often try to live up to other people’s standards instead of our own. 

Or we may have unrealistic standards for ourselves because we haven’t really reflected on what’s realistic and achievable given everything else going on in our lives. 

So if you want to become better at self-regulation and self-discipline, the first thing to do would be to get really clear on what your standards are what’s in what’s achievable and realistic.

This can also be hard for some people. It means you really need to step up and take responsibility for your own actions – including any win, loss, pass or fail. That can feel a little scary, but that is way better than the disappointment of inaction!

Summary

Self-discipline is your ability to control urges as they come up, whereas self-regulation is your ability to control your emotional and physical behaviour in line with your beliefs and moral compass.

Although you may have a negative view of the word discipline, combined with self-regulation, it is really important for your well-being. 

People who are stronger in the area of self-regulation are more self-confident, they have greater life satisfaction, supported and are able to deal with stressful situations or difficult people more easily. They are more likely to persist and achieve goals.

Building self-regulation is more of a process of deciding in advance what you truly want and what feels aligned with your values.

Cultivating self-discipline requires self awareness and an ability to say no to urges and temptation so you can uphold your own personal standards for behaviour or emotions.

Cultivating self-responsibility means taking the time to set those standards, monitor them, and develop strategies to uphold them.

It can be super helpful to work with a coach to help you cultivate these two important skills for greater wellbeing and a more fulfilling and successful life – especially if you are someone who typically expects a lot of yourself, consider yourself to be a perfectionist, or lack confidence in your ability to stay on track.

Ready to develop better self discipline and self regulation?

These skills will increase your confidence, give you greater life satisfaction and help you achieve your goals! If you’re truly ready to break old habits and get out of the rut I encourage you to check out the Habitology membership.

Learn more here:

Learn More