The Secret of Discipline

In the past, discipline was a matter of survival. It was about getting things done, even when we didn’t feel like it. Those who ventured out of their cave in spite of rain and cold had a better chance of finding food and surviving.

Today, the situation is quite different: we can comfortably order food from home and hardly have to exert any effort. But this convenience also carries risks. Our lives are geared towards comfort and instant gratification, making it harder and harder to step out of our comfort zones and muster the discipline to push forward.

The Discipline Muscle: A Training Field in the Brain

It almost seems like our "discipline muscle" has shrunk. Interestingly, there actually is such a "muscle" – specifically, an area in the brain responsible for discipline.

We're talking about the "cingulate gyrus," also known as the "belt gyrus." While it isn't a true muscle, studies show that we can train brain areas much like muscles. The more often we do things we don’t feel like doing, the stronger this area becomes – much like a muscle that grows with exercise. A larger cingulate gyrus makes it easier for us to handle difficult situations.

Unfortunately, it also works the other way around: If we stop stepping out of our comfort zone and only engage in pleasurable activities, this area shrinks again, making it harder for us to stay disciplined. Studies show that this area is smaller in overweight individuals and especially pronounced in athletes.

THEORETICAL BACKGROUND:

Why was the connection between the cingulate gyrus and discipline discovered? Interestingly, this area is responsible for the perception of both physical and psychological pain. A strong cingulate gyrus allows us to endure pain or unpleasant tasks better and not give up. Additionally, this area becomes active when we do something wrong, something that does not align with our values—almost like a kind of conscience—and helps us make decisions that are in line with our values. So, if we have a strong cingulate gyrus and are trying to lose weight, it’s easier for us to resist food temptations than if this area is small or weak.

Building discipline:

So how can we strengthen our discipline muscle? Do we need to go to the gym for three hours every day or jog in pouring rain?

The basic rule is: we need to train it regularly. It’s not enough to do something unpleasant just once; consistency is key. The good news is that even a 1% improvement is enough, and both mental and physical effort contribute to growth.

An example: If you lift weights daily and increase by just 1% each day, your discipline muscle will grow. This will positively affect other areas of your life, including mental efforts like studying for exams.

Discipline and ENjoyment:

If you've been following me for a while, you probably know that it’s important to me to maintain enjoyment in life and integrate it into everyday life. I want to emphasize how crucial it is to step out of your comfort zone and do uncomfortable things, as discipline is key. But it shouldn’t go to extremes. As mentioned, just a 1% increase is enough. And if one day you’re not in the mood, the cingulate gyrus won’t suddenly disappear 😉

Studies also show that it’s helpful to have a clear goal and "why" in mind. So before you start working on your new project, ask yourself why you want to go through with it and what exactly the outcome should be. Saying "I want to be fit" is not enough. You should know exactly why you want to be fit and what that should look like. Do you want to climb a mountain? Build muscles and participate in a bikini competition?

Does being fit mean not having pain as you age?

Work slowly but consistently toward your goal. One small step at a time, but regularly – it works wonders!

Wishing you much success and all the best,

Claudia 🥰