5 Strategies To Develop Self Discipline

00:00I'm getting peanut butter out of the jar and I'm putting on whatever I'm putting it on. Dude, immediately just put that shit underneath the water. Okay, like seriously, like do what you need to do, weigh your peanut butter out, see what macros you're hitting with it, and then shove that spoon right underneath the water. What's going on, you guys? Welcome to The WarriorBabe Show with Nikkie Stott, co-founder and brand personality of WarriorBabe, where we talk about mindset, methodologies, and tactics.

00:30That will help you lose body fat, build muscle, be strong, and feel insanely confident. I am your host, Nikkie Stott, and welcome you guys to episode number 20, all about deep diving into five specific strategies to help you develop your self-discipline muscle. Guys, this is like near and dear to my heart. I feel like this is so important for you to develop self-discipline over relying on motivation. So we're going to deep dive into today. I'm going to share with you five top strategies that I specifically incorporated into my discipline routine.

01:02And this is like really what it takes to hit your fitness goals is developing self-discipline. Because so many people focus like 95% on the diet and like the exercise tactics, which is like this is what I've always used the analogy and you've probably heard it before in previous podcasts. That's just like the tip of the iceberg. Today, guys, I want to talk to you guys about the strategies that winners focus on and that no one else sees. And that's like the mindset tactics. That's what is one of the pillars of this podcast is mindset, which is the bottom of the iceberg.

01:36It's the grit. It's the determination. It's the persistence. It's the showing up for yourself when you don't want to. It's eliminating your excuses. It's the discipline. It's the willpower. It's all of those things that nobody sees. They only see like when people win and the success stories and the transformation and the results, which is like, you know, what everybody sees. Nobody sees like the hard work. And this is a part of the hard work that you have to develop. And it's mainly discipline in all of those categories.

02:07So get out of pen and paper. This is going to be a great podcast. If you're driving, take mental notes and then come back and listen to this podcast again and then write everything down. Because if you guys start implementing this, you know, today, tonight, tomorrow, the next day, and the more you implement these things, I guarantee you, you're going to develop the winner's mindset or even more of a winner's mindset if you already consider yourself a winner. Okay. And listen, 99% of the success that I've experienced has been directly correlated with my ability to act despite how I feel.

02:45I'm not always motivated to do shit, you guys. Like, I would say that 80% of the time, I'm not motivated to do anything. I'm serious. But I have built the discipline needed to get things done no matter what emotion I'm feeling. Seriously. You guys can't rely on motivation to work out or to hit your daily macros. Like, motivation ebbs and flows. Motivation is solely just an emotion.

03:15And your motivation tank runs out all of the time, right? And then at that point, when it does run out, you'll just give up and you wait for motivation to come again. Sound familiar? I'm sure you've been there, done that. So here's a way to get around that. Develop your self-discipline muscle. Seriously. Like, flex that muscle every single day. Rely on discipline, not on motivation. Because you're not going to be motivated all the time. But the discipline you develop for yourself is what will keep you going.

03:46It's the ability to control your feelings. It's the ability to control your emotions and overcome your weaknesses, you guys. It's the ability to pursue what you think is right to do despite the temptations to abandon it. It's like when you feel like you want to have a snack. Like, as simple as this. When you feel you want to have a snack and you, like, really excited to have that snack. But you know that that snack's not going to help you or serve you. It's like the ability to pursue what you think is right despite, like, the temptations and emotions that you have around wanting that snack.

04:16And, like, the ability to abandon it and, like, say no. Or as, like, you know, another example is, like, motivation to go to the gym. It's like that motivation ebbs and flows. You think I'm motivated every single day to go to the gym? No. I just have the discipline that I know that it's something that is in alignment with my goals and alignment with what I need to do to get to my goals or maintain my goals. So I go and show up and I get it done. Right? That's discipline. So I'm excited to share this with you guys. This is something that I feel like will super benefit all of y'all.

04:47But you got to take it. You got to take it. And you got to put it into work. And before, I have a bonus one for you. And I'm going to kick off the bonus one with you right now. So before I dive into these five, I want you guys to write down or take a mental note of the bonus discipline strategy right now. And that's consistency. Consistent effort will get you consistent results. Inconsistent effort will get you inconsistent results, my friends. So if you're wondering why you're not getting results that you want to see, ask yourself, are you being consistent?

05:20And please be honest with yourself because that's your goal to self-check yourself and do what's necessary to gain consistency. Like I'm serious. Like I've seen this time and time and time and time again. Coaching clients, our worry babe community, listening to coaching calls of our coaches, talking to clients in our communities. It's like the coach will ask, are you consistent? Or even for me, example, like when I coached clients, are you consistent? And some of them will say yes.

05:51And then I'll go back in and consistent for seven days of the week. And I'll go back in and I'll look at their MyFitnessPal and shit's whack. Like one day is negative 50 grams. One day is over by 50 grams of carbs. You know, calories are fluctuating by 500, give or take. Like, you know, so inconsistency. And then I'm like going back to the drawing board. They're wondering why they're not seeing results. And I'm like, this is why you're not seeing results. So like, are you being consistent?

06:21And ask yourself that question and be honest with yourself. Because if you're not, then self-check, you know, get on the road to consistency. If you are, pat yourself on the back and freaking continue to keep going at it. Okay, so that's like the bonus one. Consistency is a self-disciplined muscle that you need to flex every single day. Consistent effort will get you consistent results. Inconsistent effort will get you inconsistent results. Okay? So like, it's not because you're not working out hard enough.

06:51It's not because you're not getting enough sleep. It's not because you're stressed or you don't have enough time that you're not getting the results. It's like, you're just not being consistent enough. That may be like a hard thing to swallow for some women. But like, it's the truth. And the truth will set you free, my friends. Okay. Now let's dive into the five, the five top, you know, strategies around self-discipline. One being, the first one being resisting impulses. So I challenge you guys to resist all of your urges that are connected to impulses.

07:26Especially if they don't support you, your goals, or your well-being. And we have a ton of impulses every single day. Like, oh, I just want a snack. Or I feel like I just want a drink. Or like, I feel like I want chocolate. Right? When all your macros are like accounted for for the day. And you're like, at the end of the day, and you're like, man, I just want some sweets. Or like, you know, I feel like this is another one. Like, I feel like checking my social media or checking my phone or checking my post or checking comments or checking my emails.

07:56Okay? What you need to learn to do is to resist those impulses. Like, examples. I feel like seeing how many people like my post today. Resist. I feel like checking social media because I'm bored. Waiting in the elevator or at a meeting. How many times have you guys been in meetings at your job workplace and you checked your phone because you're bored and you want to check social media or you want to check this and XYZ? Resist. That is a form of resisting an impulse.

08:27I want, this is a great example. I want to have the extra food left on my kids' plates. How many times have you experienced that? That's an impulse to resist. I want to look the spoon with all of the extra peanut butter on it. Resist the impulse to do that. Just keep practicing the resistance. And keep practicing resisting that impulse. So, like, you feel like you want to take all of the extra bites that are left on the kids' plates because you don't want to waste food.

08:57It's not that you don't want to waste food. It's that you just want to fulfill eating that food. So, resist it. Resist that impulse. Right? It's not, it's like those little bites, licks, tastes, guys, add up over time. Okay? So, like, if you're not, if you're thinking that you're not seeing results, think back to how many times you do that in the week. And, like, that right there is why you could be throwing yourself over by, like, 300 calories, 400 calories. And that's, like, throwing you out of your deficit. Seriously. Okay? Resist those impulses. And then what will happen is you'll have that impulse.

09:29But instead of immediately reacting to the impulse, you'll actually catch yourself. And you'll be like, nope, not today. Nope. I don't want these extra bites. Nope. I'm going to just put the, guys, I can't tell you many times that I've wanted to lick this spoon after eating out the peanut butter. And so, immediately, like, I do this. We all probably do this in the kitchen. I know I do. Like, I'm putting, I'm getting peanut butter out of the jar and I'm putting on whatever I'm putting it on. Dude, immediately just put that shit underneath the water. Okay? Like, seriously. Like, do what you need to do.

10:00Weigh your peanut butter out. See what, see what, see what macros you're hitting with it. And then shove that spoon right underneath the water. Okay? Guys, it's like, it's so insane because people have trained these loops in their mind so freaking well. Like, for example, going back to like the phones and like the meetings and checking social media or checking your emails, that like when you unlock your phone, like we all have this, like I do it too. You know, you just simply immediately go to the specific app routine.

10:30Like, you open up Instagram, then you open up email, then you open up Facebook and you do that same order every single time. You may not even notice this. It's just like straight automatic. Right? And then you become aware for like, you know, you're in the vortex for 10 minutes to an hour. And you've just been scrolling or consuming that shit. Right? Like, that's what's, so what's happening here is that your body is moving automatically without it even passing consciously through the mind.

11:03And that's how strong those impulses can be. That you pick up your phone, you unlock it, and you do the certain pattern. And all of a sudden, you're on Instagram for an hour. And you're like, holy shit, I just wasted so much time consuming absolutely nothing. That is like a specific automatic thing that your body is doing. It's without even passively, like passing consciously through your mind. Ladies, are you feeling frustrated with body changes you're experiencing during menopause?

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12:06Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation. That's warriorbabe.com forward slash apply. All right, let's get back to the show. That's how strong impulses can be. So like when you're practicing resisting your impulses more and more and more, like you'll pick up your phone and you'll like consciously catch yourself that you're about to go through this loop.

12:39And it's going to be so easy. Like especially you're like, you know, you're going through, you're pulling the peanut butter out. And since we're on that, we use that topic, example so many times. It's like, you know, you pull the peanut butter out and you're like, oh, I just want to eat the rest of it on the spoon. It's like, no, you're going to catch yourself. You're going to be consciously aware of the situation. It's going to be like, nope, like that's not what I'm doing. That's not what I'm here to do. That's not fulfilling. Like you're just going to be like, no, this isn't supporting me. That's usually what comes to my mind right away when I'm in the act of doing something or about to do this pattern or this, you know, diving,

13:11like allowing myself to go into the resistance rather than resisting the impulse. I'll be like, no, man, this doesn't support me. Like the pick up this phone scrolling right now doesn't support me. I'm just going to waste time. You know, licking the peanut butter off the spoon, man, that is just a boatload of extra calories, man. That doesn't support me, right? So embrace the resistance, you guys, and like recognize how those actions aren't going to help you. From there, when you become aware that you're about to, you know, you're resisting it, right?

13:42When you become aware that you're resisting it from there, you guys are in control. Okay, so that's number one. Resist your impulses. Hey, hey, just want to drop a huge appreciation to you guys listening to the show. It means a lot. I hope you guys are enjoying it and there's so much more to come with it. If you are enjoying it, hit the subscribe button. I'd appreciate that tons. And also, it would help this podcast reach others who need to hear these messages too. Thanks so much, guys. Let's get back to the show. Number two, love pain.

14:13Love pain. Because guess what, guys? Most people avoid pain. And like, I don't mean like the pain of like, you know, breaking your leg. I mean the pain of like physical freaking exertion. Like when your heart is racing so fast, your muscles are so tired, they're so sore, and you're dripping sweat. That pain. People avoid that. I can't tell you how many times that I used to hear when I coach clients say that they don't want to break a sweat. I'm like, why the fuck are you here? Like, that's not going to happen on my watch. You're going to break some sweat. You're going to be sore. You're going to be tired. And you're going to be questioning your life decisions during this workout.

14:46It's to this day. People, you know, I still coach a very, very small group of women. And they still tell me, Nikki, I'm cursing your name every workout. It's like, great, beautiful, wonderful. We're accomplishing some pain here. This bothers me the most. People say that when they don't feel like they're being challenged enough, it's because they aren't pushing to their full potential within their workouts. Like, I know this isn't a problem maybe with some of you guys. Like, maybe you guys are go-getters. Like, you're pushing to the max. Like, you're absolutely getting after it. Like, I applaud you all.

15:18But if you find yourself being this person, it's like, I don't feel like challenged enough. Or I don't want to break a sweat. Or like, you know, just kind of going with the motions. I challenge you to freaking push harder. Push freaking harder. All right? Now, what I just mentioned is the only way you are going to build a strong body, you guys, by learning to love pain. Embrace being sore. Embrace the sweat. Embrace the physical exertion. Because you're actually creating a challenging environment that your body is not used to.

15:50And right there, you're reaching metabolic stress with your muscles, which is where the growth happens. Okay? So, please. And this is what I always mean. When I used to train with my coach when I was doing bodybuilding years ago, I, oh, my God. We called the gym the pain cave. It was horrible in such a great way. But, like, what I used to always say, what he always used to remind me is, like, the pain is only temporary. But the results are tremendous. So, like, during a squishy new leg day, I'd be like, all right, dude, this pain is only temporary.

16:25Like, I got maybe 30 more minutes of just feeling like I'm absolutely dying. But, like, after 30 minutes, it's going to be beautiful. I'm going to walk outside. The birds are chirping. It's an early morning. I absolutely crushed my workout. It's like, gratitude. Done. Hardest part of my day is over. Okay? So, the pain is only temporary. But the results are tremendous, you guys. Like, write that down. Stamp that in your brain. Tell yourself that every single time you're in a workout, you're just, like, embracing the physical exertion. It's like, this pain is only temporary.

16:55But the results are going to be amazing. Like, here's some context for you, too. Like, more of a storyline. But, like, how I personally step it up in the gym in all of my workouts. Like, the strategy that I use to work hard is that sometimes I'll take my mind to the darkest alleys. I'll put on Eminem, Linkin Park, and I'll just, like, go to the darkest experiences in my life. And, like, just to be completely vulnerable and transparent with you guys here, my upbringing was not easy. So, I channel those pain points to generate, like, the warrior inside of me.

17:28To, like, just unleash, like, an absolute, like, beast mode, man. Like, beast mode. Right? Or, like, sometimes, like, it's not always dark. Sometimes I'll be reminded of my experience growing up. And I'll just, like, be in total gratitude that I did experience that and I'm here now. Right? So, like, I push myself in each of those sets. I push myself in every single rep. I challenge through, like, that dark or gratitude energy to see, like, the light of my pain. To see, like, the love of my struggles. Right? And to be, like, I'm here now and I'm stronger than ever.

17:58Right? Like, for some of you, use the gym as, like, a stress reliever from work or from your kiddos. You channel that stress to push yourself through the workouts. And, like, after a good one, you feel amazing. But, like, if you're just going through the motions, you're not going to feel any different. I guarantee you that. Like, you have to push yourself through physical exertion. You have to be comfortable getting uncomfortable. Right? And then from there, you're going to feel relief. You're going to feel insanely good. Okay? Even just, like, putting on, like, a badass song. Like, you guys know if you follow me on social media or you're in my communities, I absolutely love the song Unstoppable by Sia.

18:36Like, that is such a powerful song. Literally, the chorus repeats itself three times in the full length of the song. And it's, like, just positive, strong affirmations over and over and over again. But, like, you'll use that song, whatever song that you love to work out to, use that to challenge a great workout. This is where you learn to love pain. And that is where you grow to become stronger mentally and physically, you guys. So, please, focus on loving pain. Focus on, like, loving the physical exertion. Focus on sweating.

19:07Focus on your heart racing. Like, focus on just being alive. Like, that is what this will help you experience. Like, your life. It's so powerful, y'all. So powerful. Okay, so that was number two. Number three. Sleep. Guys, sleep is self-discipline. And it is a huge form of self-discipline. Make sure you go to bed and wake up the same time every day. Now, I know that's easier said than done. But seriously, it's really a true test of your self-discipline.

19:39To make sure that you go to bed and you wake up every single day, you really have to police yourself. You have to wake up to your alarm and you have to actually do it. And you cannot hit the snooze button. You have to, like, you know, stop everything that you're doing at night. Like, for me, 9 o'clock, typically 9, 9.15, I'm, like, shutting down watching a TV show or, you know, reading a book. And I'm, like, okay, it's time to go to bed. It's time to put myself in the bed and fall asleep, right? You really have to police yourself. Like, how many times are you? How many of you guys are guilty of that? Like, how many times have you hit the snooze button?

20:11How many times, like, have you, you know, you're middle of the watching a show, whatever, and you just, like, you're, like, oh, I'm just going to continue to watch it. You got to stop. You got to get yourself to bed. Even if you're in the middle of watching a movie or in the middle of reading a book or, like, whatever, you just have to do it. You have to do that same thing every single night. And every single morning, you got to stop hitting the snooze button and you just got to get out of bed. I think it's Mel, is it Mel Robbins, the five-second rule, right? It's, like, in the morning, you hear an alarm go off and you got five seconds to get up.

20:42Count backwards. Five, four, three, two. And then on one, you just spring the heck up and you, like, go splash your face with some water. Or, like, go just immediately. Like, I put my phone out in the, like, it's nowhere in my room for my bed. Like, it's nowhere near me. It's in the other room. And so, like, when the alarm goes off, I have to go get it and I have to get up. And, like, the act of thinking about laying back in bed is, like, no, man, you're not going to do that, right? So, like, what can you do that's not going to make you hit the snooze button?

21:13What can you do at the end of the night? It's going to be, like, okay, I'm done watching this show. I'm done, you know, reading this book. I'm going to close it down. I'm going to go right to bed. Because, guys, like, to get a little science here, this helps your body and your chemicals stay balanced. Because if you're going to bed and waking up the same time every day, your body learns that. And so, it spikes dopamine. It spikes melatonin. It spikes cortisol. All of the things, all these different chemicals at different times so that you can get sleepy at the right time.

21:44So that you can get fired up at the right time, right? So that you're waking up and you're feeling good, right? If you start screwing with this or you don't have, like, a solid sleep routine down, then you start throwing all of these chemicals in your body off track. Like, you're going to spike cortisol and not be able to fall asleep. You're going to spike melatonin in the morning and be a zombie walking into work. You're, like, you will wreak havoc on your body if you don't start getting strict with your sleep schedule. Swear. Like, sleep is such an underrated thing. You probably hear it being more spoken to in the industry.

22:15But it is such a key thing to your results and to the self-discipline muscle of yours. Like, I can't stress this self-discipline strategy enough. This might be, like, honestly one of the most important ones. Like, just focusing on bettering your sleep. And I promise you, you will get faster results. Okay? So that was number three. So let's dive into number four. Gratitude. Gratitude. Be grateful. How many of you guys feel anxious, worrying about what's going to happen in, like, the next five minutes,

22:46five days, or even, like, the next week? Like, you're always looking into the future, wondering, like, how fast are your results going to come? Like, two weeks, five weeks, six months? Like, when can I, when am I going to see the results the fastest? First off, how the hell do you guys even know what you're worried about is going to happen? It's crazy the amount of stories we feed ourselves with a situation that may never even freaking occur. But, like, guys, I'll tell you this. If you continue to live in the future and you connect feelings to those situations you feel are going to happen,

23:23like doomsday, or, like, you know, I'm never going to see the results fast enough. Well, that's, like, a different topic for another day, but you will manifest that stuff. Right? Or, like, you'll find reasons to not get the results you want, and you'll take action on those things now. All in all, guys, be present now. The now is all that matters. Don't stop. Stop thinking about, and I know it's easier said than done because a lot of people's brains are wired this way, but, like, you have no idea what's going to happen in five minutes. You have no idea what's going to happen in five days, and you have no idea what's going to happen next week.

23:56So, like, stop telling yourself that, you know, what if, what if that, like, you're basing your now out of fear. And, like, by saying, oh, like, I'm not where I should be. I'm not seeing results fast enough. Yet in reality, in the moment, you really are where you should be. You really are creating results, but you're too hooked on how things should be and not grateful for what you've accomplished so far. So, you need to make sure that you do gratitude well, that you practice this discipline daily.

24:32You should want things in the future, guys. You should, you know, think out into the future, but, like, you should also be grateful for things that you've got right now. You should be grateful that each day you're given the ability to work out, that you have the option of eating healthy food, grateful that in one month you accomplish what you did accomplish, even if it's small. Like, it's still something that you did to move yourself closer to your goals. So, stop thinking, like, oh, I'm not where I should be. I'm not seeing results fast enough. It's like, dude, you didn't know.

25:04For example, you didn't know how to track macronutrients. And now in a month, you're tracking macronutrients faster than you did in the first couple of days. Like, that is freaking huge. That's moving you closer to your goals, you guys. Right? So, like, here's a little exercise you guys can do every day to work on your gratitude muscle. Write it down. Write it down, guys. Start off every morning writing five things that you're grateful for in, like, your journal or on your iPhone notepad. That way, instead of focusing on lack, like, as soon as you wake up, a lot of people are like, oh, I've got to do this. I've got to get dressed. I've got to, I'm running around. I'm chasing all the kids.

25:36You're focusing on lack. At the beginning of your day, as soon as you wake up, guys, and what do you think? Lack attracts more lack. You start your day off in gratitude, and guess what? When you do this, you will attract more things to be grateful for. Okay? So, that's number four. Gratitude. The last one, number five, is relentless persistence. Honestly, this is a core value of mine. Persistence. If I'm not operating from it, I feel insanely off. This goes, guys, for planning your days, planning your weeks, planning your months for your life, basically.

26:09Like, work, macros, workouts, everything ahead of time. And then stick the fuck to it. Then say no to everything else that is not in alignment with what you, your goals, and your family need. I'm serious. Like, that is absolute persistence. Planning everything, following through on it, and then saying no to anything that doesn't support you, your family, your needs. Guys, like, say no is, like, the most powerful boundary setting exercise that you can do for yourself. Say no to what does not serve you, and you welcome more opportunities into your world of which do serve you.

26:43So, guys, like, despite emotion, despite drama, despite failure, despite uncertainty, like, if you can manage yourself and be in complete control of yourself, guess what? You can help manage other people. You can help manage your family. You can kick your kids into a good management groove. And guess what? Even your husband, too. Even your partner. Right? It all starts with you. You need to be the role model. Okay? So, you need to be hella persistent. All of the things that are going to serve you towards getting to your goals. And then guess what? When others see your success, your focus, your drive, they're going to ask for your help, or naturally, they're going to start to adopt your ways.

27:17Like, your husband's going to see all the things that you're doing, and he's going to be like, oh, my God, I want to do this, too. Right? Can you help me? So, understand, you guys. Like, no one in this world does these things perfectly all the time. But the people that do these things closest to all the time, majority of the time, they're the ones who win. So, there are two types of people in this world. People who make excuses and people who make it happen. People who make excuses get absolutely nothing. And people who make it happen get everything. So, please, ask yourself, which one are you going to be today? And make sure you ask yourself that every single morning.

27:50You are a powerful woman. You are a confident woman. You are a persistent woman. You know what you want and what is best for yourself. Serve what you need and let go of what you do not. Then everything around you will fall into place. That is absolute relentless persistence, you guys. Persistence to get what you want, to follow through what you want, and to eliminate anything and everything around you that does not serve you. Then you're putting yourself on the right track. You're the role model for then everybody around you and people are looking at you as the superhuman.

28:23I swear. I say that from absolute experience. My family is like, man, Nick, you're a superhuman. You inspired me. Friends are like that too. Everyone around me, I lift those people up because I'm this driving force for myself. Right? It's like that saying, put your mask on first before you help others around you. Seriously, do the things in alignment for yourself, your goals, and your family's needs and watch how things 10x for you and those who are close to you. So that's the last one. Relentless persistence. Relentless persistence.

28:54Okay? Gratitude. Sleep. Loving pain. And then resisting impulses, guys. These are five top strategies. And then, of course, the bonus one, consistency. But these are five top strategies to develop self-discipline that you literally can take right now, today, and start putting at least... You don't have to put all five of them in action, but take one that resonated with you the most and start putting it into action. Start working on that muscle. Start flexing that muscle every single day. All right? Screenshot this, you guys. Screenshot it.

29:24Tag me on social media, preferably Nikki Stott or Warrior Babe on Instagram. And then let me know what one you're going to start working on. I would love to see that stuff. I would love to cheer you on, celebrate you, let you know that you can do it. Because guess what? You can. All right, guys. Hope you enjoyed the podcast today. I'll see you in the next one. Real quick. The only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident.

29:55And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds. And it will mean the absolute world to me and may change the world of someone else.

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