My 5-minute system will give you unlimited discipline

I've developed a training system that permanently increases your discipline in self-control and it only takes a few minutes a day welcome if you're new here I'm a practicing doctor who graduated from Yale for medical school and Harvard for undergrad during the day I run an ER as a medical director but at night I make videos helping people become the best versions of themselves I give you my credentials not to brag but to give you an example of what can be accomplished with this simple system I'm not special my dad was a poor farmer in China

came to the US in the 1980s with just 50 bucks in his pocket I made a video about it here if you haven't seen it yet My Success all happen because of one thing discipline but there's a problem right isn't discipline or willpower something you're born with surprisingly no fundamentally it's just a skill a skill anyone can get better at just like stamina strength or intelligence growing discipline requires consistent training and practice but there in lies the problem no a catch 22 how can you develop more discipline when you don't have any to begin with

don't worry I'll give you two solutions soon fact number one many who have discipline stumble upon it accidentally David Goggins Navy SEAL ultramarathon are described as the toughest man on Earth Johnny Kim every Asian kid's worst nightmare Navy SEAL Sniper Harvard doctor NASA astronaut what do both of these people have in common traumatic childhoods gogin the describes his home experience as hell on Earth while Johnny had to literally plead with his dad not to murder him and his family at gunpoint with that as your backstory the pain of discipline the discomfort of dedicating time to

change your life becomes absurd in comparison because if your current reality is literally hell on Earth you do whatever it takes to escape but of course this isn't to say trauma is necessary nor fundamental to discipline but it does make it that much easier fact number two your brain is a Fortune 500 company like any modern Corporation there's a board of directors at the top they live in the prefrontal cortex the executive centers of your brain every second memos are being dumped on their desk by lesser brain departments one department wants to eat that dut

you just found on the floor Brad from your brain HR department wants to see what that hot Instagram girl is up to Billy from across the hall is telling you to clinch your cheeks ASAP because that bean burrito is starting to make it way down without discipline your board of directors are just a bunch of feeble-minded old farts too timid to even take a that's why rest of the brain walks all over them that's what happens when you know you need to do something but you simply cannot rest of your brain isn't on board they

don't respect you their needs come first hungry horny bored so many things to take care of and all this noise how does your board of directors stay disciplined and tend to the a tiny little yellow Post-It note sitting on their desk labeled life goals easiest answer purpose but if you don't have purpose that's okay I have a second solution for you this 5minute discipline training system was built specifically for you a system built from countless hours of research and personal experience something that would have been a lot easier to create if only I had a

tool to read all these dense articles and research papers out there on the topic a tool that not only reads but synthesizes in crates too amazingly I found that exact tool on riddle an insanely smart assistant that can do it all I literally just uploaded a bunch of PDFs in an entire textbook into un Riddle's brain now I can ask it for specific questions on any topic or chapter and Breeze through my work with custommade notes and takeaways it's like I'm wearing an Iron Man suit and this is my own personal Jarvis when it comes

time to write un rdle scans my uploaded documents and suggests relevant content to include literally as I type in real time it even organizes all my references for me so all my citations are done by the time I finish best part is if you are attacked by sudden untreatable rabid case of writer's block don't worry just type plus plus and Unriddle finishes the thought for you signing up is easy just go to un rd. and make an account today and use code spoonfed study 20 to get 20% off your subscription so how does this discipline

training system work it's just three three simple exercises first exercise starts with understanding fact number three the most basic building block of discipline is self-respect fundamentally discipline is doing what you say you'll do it's about honoring your word every day make yourself a promise can be anything drinking a glass of water doing 10 jumping jacks or even simpler a mental acknowledgement of the promise itself it's kind of weird right I promise to think about this promise there's literally nothing more simple than that as stupid as this sounds each time you successfully keep your promise to

think about the promise your prefrontal cortex gets stronger you begin to recognize that hey maybe I can do this pick a time set an alarm and build it into your existing day I made a whole video on the different tactics you can do to make this happen right here for example creating a toll you must pay before you brush your teeth is a perfect tactic to never forget to do this action no matter how small is so what influences thought and with enough actions you change your reflexive thought patterns completely this is how you go

from feeling hopeless to thinking hey maybe I can do this that confidence is key because it sets you up for exercise two beefing up your prefrontal cortex every single day this exercise is what I call powering through exercise one was about picking something incredibly easy right exercise two on the other hand is picking something you specifically hate doing something you have to will yourself to do the forcing of the self to do the thing is the training itself you know you're doing it right when you experience mental pain the feeling of not wanting to do

something and then overcoming it and doing it anyway not wanting to do something naturally happens throughout the day train yourself to be aware of these moments and just pick one of them I pick the first moment it happens and I get it out of the way the moment you don't feel like it is the moment you say I have to now do it and then you do it just once a day is more than enough overcoming just a single not wanting feeling and doing it anyway is a huge success a huge workout for your prefontal

cortex most people never intentionally power through like this and that's why they stay weak because realize the significance here these moments are all reps in the mental gym of life just like the physical gym you don't want to overdo it but consistently skip gym day you'll be weak as crap doesn't matter if we're talking muscle or brain it's it's just a fact of life you either choose the pain you want to face today or let the pain of Tomorrow choose for you for what about habits 1% better a day right it doesn't have to be

painful if you start small in to minimize friction that's what the conventional productivity wisdom tells you but guess what habits are actually counterproductive here because what are habits but automated reflexes and behaviors meant to make things easier for you to do the same thing over time for example before I go to bed I habitually brush my teeth the associations and triggers of my bedtime routine make it happen I exert no willpower nor discipline at all in the exercise it's automatic I can brush my teeth once a day for the rest of my life and never

increase my raw discipline that's because my prefrontal cortex does no heavy lifting here at all see the problem if you want to specifically train raw discipline I.E your prefrontal cortex you need to use your prefrontal cortex in the execu ution of the task specifically pushing forward when there's no crutch of a habit to make it happen in other words you have to intentionally choose pain and complete a task in the face of friction itself third exercise now urge surfing the first two exercises may give you an insanely strong board of directors but your power is

useless if you can't manage the millions of distractions coming your way this is the memo problem I alluded to earlier how do you focus on the little yellow sticky note on your desk labeled life goals if it's under a stack of other memos your other brain departments want you to review urgently that hot Instagram girl isn't going to wait forever you know urge surfing is an idea first introduced by Alan marlot when an urge comes a figurative memo is slapped across your desk your only job Stop The Reflex don't act upon it it's like a

random itch on your body just appeared out of nowhere instinctively you want to scratch but pause the reflex and wait non-judgmentally patiently simply observe it notice how it feels physically your goal isn't to fight it but to Simply notice it and when you do just breathe breathe through the craving whereas exercise two was training your prefrontal cortex to push forward and execute urge surfing is all about training your prefrontal cortex to exercise restraint and chill this is the concept of an anti-as your brain gives you a task but you train yourself to not do the

task in the beginning you may only be able to urge surf for about 10 seconds before giving in that's okay goal is to urge surf at least once a day and each time you do it you simply increase the duration by 1 second at some point in time you'll urge surve for so long you'll notice something curious happened the urge actually weakens they say usually within 20 to 30 minutes but sometimes it happens much quicker and when it does because you've been beefing up your prefrontal cortex this entire time with exercise 2 you're able to

effortlessly take back control and execute on what you actually wanted to do making your board of directors even stronger in the process this onew punch combo is how you build Unstoppable discipline how you learn to build seemingly infinite self-control this is literally what people use to quit cigarettes one of the most addicting substances out there we are harnessing the same power to change your life for good too with all this raw discipline you're finally ready to implement the Next Step the scientifically proven formula that pretty much guarantees success watch it next links in the description

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