Bridging The Gap Between Intention And Action: Part 2 of 2

In the last episode you learned how to write Intention Statements. Today you're going to learn how to use The Discipline. This will fulfill the third and final condition to consistently exercise virtuous self-control in the moment of choice. There's a lot to cover. Let's get into it.

Hey there. It’s me, Kore. And you're listening to Exercising Self-Control: From Fitness to Flourishing.

There's a principle in behaviour science called reinforcement. Put simply: behaviours reinforced increase; behaviours redirected decrease.

In what I call The Discipline you are applying these principles to make better choices. That is, you're directing your attention toward the excellence of your choices in the moment. This is a subtle difference but I think it's an important one.

The Discipline, then, is: choices reinforced increase; choices redirected decrease.

You reinforce the choices consistent with the person you want to be. This is the Preferred Self [from the last episode] and that includes the behaviours you want of yourself. The more immediate that reinforcement, the better. You also redirect the choices inconsistent with the person you want to be and the behaviors that you want. The more immediate that redirection, the better.

Robert Epstein, PhD (a psychologist, professor, and author referenced in the book Other People's Habits by Aubrey Daniels) asserts that it's not really self-reinforcement you're doing, but self-monitoring. He is quoted as saying, “Many studies show that if you get someone to be more aware of what they're doing, they'll be better at it, virtually without exception.”

This is the purpose of using The Discipline. You use this simple process to direct your attention to your Enacted Choices in the moment. For a refresher on what I mean by Enacted Choices, check out my episode called How to Know When You've Made a Choice. So even though it may not be self-reinforcement according to the science, I’ll still be using that label.

To demonstrate how to execute The Discipline, I'll be using the specific scenario from the previous lesson on setting your Intention Statement, and that is standing on your exercise mat within three minutes of your time to exercise alarm chiming.

How to reinforce the excellent choice in the above scenario.

You acknowledge the specific behavior. For example, you say to yourself, "That's it. Excellent. Yes. I'm standing on my exercise mat within three minutes of hearing the alarm." You don't need to say this aloud, but at least say it to yourself mentally. Think it. The important thing is to direct your attention toward the choice that you've realized, that is you’ve made real, in the moment.

Then you ask what I call an Intentional Question. For example, "Why is it I choose to stand on my exercise mat within three minutes of the alarm?" The Intentional Question is designed to presuppose the behaviour you want is already a natural recurring habit and that it's the choice you make in the moment.

Notice the statement or the affirmation in the question. If you have the transcript, you can see I underlined it above. [No underline option in Substack. Instead it’s italicized and made bold.] By prefacing the intentional question with "Why is it," you are accepting that you are making a choice, and this specific choice is your standard of excellence in this specific circumstance. And in this case, the alarm for exercise chimes and you choose to stand on your mat within three minutes.

Finally, you answer your Intentional Question starting with the word "Because." You need to understand your reasons for making this choice. Come up with one to three compelling reasons. For example:

* "Because now I know I'll get my workout done, and I always feel better after my workout."

* "Because that's what I do; I make plans and I follow through."

* "Because this exercise practice is how I'm going to lose those last 15 pounds."

* "Because I need to lose 45 pounds."

* "Because now maybe my wife will get off my back about lowering my blood pressure."

Pay special attention to the emotions, feelings, and images that come up when you give yourself a reason, or reasons, for the choice you're making. Do your best to focus on reasons that are consistent with your highest values and most important goals. These will empower you, result in good feelings, motivate you, and make yo