Build Self-Discipline and Reframe Challenges for Daily Growth

Welcome to MindfulMornings! In today’s email, you’ll learn about:

• Tapas: Building Self-Discipline

• Reframing Your Problems

Here are 2 quotes, 2 tips, and 1 question to help you build healthy habits this week.

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2 Quotes

1. "You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…”
   - Dr. Seuss

    

2. “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” - Abraham Lincoln

2 Tips

1) Tapas: Building Self-Discipline

Why It’s Important:

Tapas or self-discipline is a Niyama - one of the eight limbs of yoga (learn more about the eight limbs of yoga in our Yogi Morning Routine). Practicing tapas can help us:

1. Build inner strength: Tapas helps you focus on consistent effort rather than quick wins. This mindset shift is key for achieving your goals.

2. Boost emotional resilience: By practicing tapas, you'll develop patience and learn to see challenges as opportunities for growth.

3. Encourage personal growth: Sticking to your commitments opens doors to self-discovery and helps you become the best version of yourself.
   

Here’s how to practice self-discipline (tapas) when setting and working towards our goals:

1. Choose one goal to focus on: Pick a meaningful goal that aligns with your values and write it down.

    

2. Break it down: Divide your big goal into smaller, manageable tasks. Set deadlines for each one to create a clear path forward.

    

3. Take daily action: Start by creating a small daily habit that supports your goal. Choose activities you enjoy to make it easier to stick with them.

    

   Below is an example of these first 3 steps:

   Goal: To lose weight

   Manageable task: Start going for walks

   Habit: I will go for a walk for 10 minutes each morning at 8 am

    

4. Reflect and adjust: At the end of each week, ask yourself the following:

   • Did I stick to my habit? Why or why not?

   • If you have maintained the habit should you make any adjustments for the coming week? For example, increase the walk to 15min.

   • If you didn’t maintain the habit do you need to make it easier or try a different approach?

    

5. Celebrate small wins: Acknowledge every milestone, no matter how small. This boosts your motivation and reinforces your commitment to the bigger picture.
    
   Resources to help you:

   • Read Atomic Habits* by James Clear for insights on building effective habits and staying motivated.

   • Try habit-tracking apps like Atoms

   • Learn about how to apply tapas to your yoga practice here: Understanding the Niyamas - Tapas - Ekhart Yoga

Remember, tapas isn't just about discipline – it's about transforming your perspective and living a more intentional life. Every small step you take with purpose contributes to bigger changes over time. Keep going, and enjoy the growth that comes with it!

2) Reframe Your Problems

Why It’s Important:

Reframing your problems is a powerful way to shift your mindset and find solutions that weren’t obvious before.

Here are some techniques to help you do just that:

1. Name the Problem: Write down what’s bothering you. Be specific about the situation and your emotions. Putting this on paper helps you see it more clearly.

    

2. Invert the Problem: Instead of asking, “How can I improve my relationships?” try asking, “What actions might harm my relationships?” This approach can offer a fresh perspective and help you avoid common pitfalls.

    

3. Challenge Your Beliefs: If you’re struggling to meditate daily, ask yourself, “What would need to change for me to meditate every day?” Imagine a scenario where you meditate daily, and explore what’s different.

    

4. Zoom Out: Imagine you’re viewing the problem from a distance, like watching it in a movie. Detach emotionally for a moment and ask:

   • “What else could be happening here?”

   • “Am I overlooking any details or alternative explanations?”

   • “How would this look to an outsider?”

      

5. Set a Clear Vision: Think beyond solving the problem. What are the long-term benefits you want? Focus on the ultimate outcome you’re aiming for.

    

6. Get Fresh Perspective: Talk to a friend or mentor, or imagine how someone you admire would handle the situation. Write down what you think their response would be.

If you want to learn more about different ways to solve problems we recommend The Scout Mindset: Why Some People See Things Clearly and Others Don't* by Julia Galef.

1 Question

What happens when you take a deep breath and, just for a minute, pretend you have no problems to solve?

Thanks for reading! We hope you enjoy your week.

With gratitude,

MindfulMornings

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