And master it. Your bottomless discipline will transform into greater elements in all areas of your life. To maintain bottomless discipline in every level in your life, be aware that discipline is not easy. It takes practice, practice, and practice--every day. Then your discipline will start becoming easier because it will be a prominent part of your life and your new habits. Next, plan the tasks - the steps you need to take - and think through how and when you'll do them. Make a written list, outlining your steps. It's easier to get straight on to the next step if you have already planned what to do and how you are going to do it. It allows you to maintain a steady pace and keep the pace going. Tell yourself This is what I'm going to do next' and have just one thing you can do right now. <a href=''>What's</a> the first step you can take? <a href=''>What</a> will be the next? <a href=''>Each</a> time you achieve a small part of your goal, you get a sense of achievement, and see yourself getting closer to getting what you want. <a href=''>Often,</a> all that's needed to gain the momentum to tackle the whole project is to complete the first step. <a href=''>And</a> then move on to the next step. <a href=''>And</a> then the next one. <a href=''>Each</a> step may or may not be challenging in some way. <a href=''>If</a> it feels overwhelming or too difficult, break that step down into a few smaller steps. <a href=''>Even</a> with the steps that you find challenging, you can recognize that every task you complete brings you closer to the ultimate goal. <a href=''>For</a> example, when I'm decorating a room, as much as I dislike sanding down woodwork, I keep in mind that once I've completed the sanding, I'm one step closer to the room being completely decorated. <br /><br /><a href=''>And</a> that's positive thinking! <a href=''>What</a> could feel impossible in one giant leap becomes a lot more doable as a series of smaller steps. <a href=''>There's</a> nothing new about this process - it's something you've done many times before. <a href=''>Any</a> task, activity or goal, anything you've achieved - from getting up and going to work, to organizing a party to moving house - has been as a result of a series of steps. <a href=''>For</a> a long time my goal was a weight of 168 pounds. <a href=''>Once</a> I even reached it for a day. <a href=''>Finally</a> I revised my goal to 170. <a href=''>I</a> got closer to staying near that. <a href=''>But</a> it's discouraging to have goals you just can't meet. <a href=''>So</a> I changed it again, to 172. <a href=''>Does</a> that seem like cheating? <a href=''>Taking</a> the easy way out? <a href=''>I</a> prefer to think that it's setting a goal I can achieve. <a href=''>Anyway,</a> finally I am doing pretty well at staying about 172 pounds most of the time. <a href=''>The</a> goal of 168 was just not realistic and it led to discouragement and demoralization, two emotions familiar to ADDers. <a href=''>Also,</a> I have to realize that 172 pounds is more of a target than a goal that I might actually reach and maintain. <a href=''>I</a> keep 172 in focus and keep shooting at it, but apparently it's a process rather than an end point. <a href=''>It's</a> useful to set goals, but the trick is to set small goals, low goals, goals that I can actually reach. <a href=''>When</a> I do reach one, that's positive reinforcement, like crossing something off the to-do list is. <a href=''>Of</a> note, home practice review is not about exploring someone's experience using the inquiry one would use immediately following a meditation practice. <br /><br /><a href=''>Rather,</a> its primary intention is about assisting an individual and the group to support the continuation of practice and applying the learning outside the session. <a href=''>This</a> entails dealing with challenges and successes that come from practicing at home. <a href=''>It</a> is necessary to make the doing of the home practice relevant, generalizing it beyond the stated intent of the program to a broader intention of staying well and increasing self-efficacy. <a href=''>There</a> are some traditional American values and sayings that I don't agree with. <a href=''>One</a> is "A man's reach should exceed his grasp." Maybe that works sometimes, but it is a recipe for the rat race and for frustration. <a href=''>If</a> we reach a goal, that's positive reinforcement and we can always set a new goal. <a href=''>It</a> may be that, right now, just getting dressed in the morning is a big achievement for you. <a href=''>Celebrate</a> it! <a href=''>Feeling</a> a sense of accomplishment will motivate you to take other small steps towards the things that matter to you.I thought I had to give up going out for dinner with my wife completely since I couldn't deal with a long tiring meal. <a href=''>Now</a> I know we can still go out and enjoy a coffee or dessert, and we look at the menu online ahead of time so I can make my choice without pressure. <a href=''>Values</a> represent what is most important to you in life. <a href=''>It</a> can be helpful to figure out what your values are right now as they can change over time and are very personal. <a href=''>Moving</a> towards who and what you value gives life meaning and purpose. <a href=''>If</a> you spend all your time and energy trying to avoid pain and stress, you may miss out on the satisfaction and sense of well-being that comes with participating in activities that are in line with your highest values. <a href=''>It</a> helps to keep doing daily life activities even when you have pain. <a href=''>Pacing</a> and adapting activities can make it possible to continue to move towards things that matter while letting your body feel safe. <a href=''>Here</a> is a short quiz to try if you want to see how much you remember from this chapter. <a href=''>Don't</a> worry about "passing"; the goal of this quiz is to get you using the material while it is fresh in your mind, so if you do the quiz, you have passed already. <a href=''>Not</a> devoting enough time to the home practice review in each class not only misses critical learning opportunities but also may telegraph that home practice is an afterthought. <a href=''>Another</a> mistake when dealing with obstacles is defaulting to always giving advice instead of allowing the group members to generate their own strategies for overcoming barriers when they can. <br /><br /><a href=''>There</a> is always a balance between encouragement to do the practice, even if difficult, and encouraging self-care. <a href=''>Sometimes</a> it is necessary to explicitly offer guidance and direction to the group. <a href=''>One</a> must juggle a position of holding people accountable while at the same time maintaining an attitude of compassion and acceptance that this is not easy. <a href=''>As</a> we discussed earlier, research shows that having a tactical plan reduces anxiety and increases your ability to succeed. <a href=''>Start</a> right now by thinking about what you need to do, using this seven-step process. <a href=''>You</a> must see the big picture of the future you want to create in order to own it and win. <a href=''>Be</a> clear, precise, and honest with yourself as to what you really want to accomplish. <a href=''>Ask</a> yourself these kinds of questions to get specific: What type of health benefits are you working toward? <a href=''>What</a> about mental health benefits and goals? <a href=''>Are</a> you trying to lose weight? <a href=''>Get</a> in better shape? <a href=''>Build</a> strength or flexibility? <a href=''>Are</a> you trying to break bad habits? <a href=''>Are</a> you striving to increase your chances of living longer and better? <a href=''>Are</a> you addressing some physical or mental issues that require medical attention you've been putting off? <a href=''>With</a> the home practice logs and the events calendars, people are encouraged to read directly from these when reporting on their efforts. <a href=''>This</a> emphasizes the importance of the home practice assignments, keeps the discussion located within the parsed components of experience, and reinforces the reflective observation of experiences outside of class. <a href=''>This</a> also limits the tendency for participants to engage in excessive narration. <a href=''>Doing</a> things one step at a time also gives you time to look at what is working and what isn't, and to decide if you need to change tactics. <a href=''>So,</a> as you go through each step, review the outcome. <br /><br /><a href=''>What's</a> worked? <a href=''>What</a> helped and went well? <a href=''>Identifying</a> goals and options and taking it one step at a time is the approach that helped Leo Babauta to get out of debt. <a href=''>In</a> his blog Leo explains that it all started in 2005 with his goal to quit smoking, a goal Leo attributes to setting a chain of other positive changes in motion. <a href=''>In</a> his blog, Leo writes:Quitting smoking taught me a lot about changing habits and accomplishing goals, and all the elements needed to make this successful. I had tried and failed to quit smoking before, and when I was successful this time, I analysed it and learned from it and was inspired by my success. Success can breed success, if you take advantage of it.' Leo says that in order to relieve stress without smoking, he took up running. He started out by running about half a mile and slowly built up his distance and within a month was running his first 5K. Very soon, he was so into running that he decided to run his first marathon. `In order to get my running in, I decided to start waking early. Once I began waking early, I began to discover the joys of the quiet morning hours. I get so much more done in the morning - not work, but working on my goals.' The same strategy of achievable goals works for planning my day and for my short to-do list. If I say I'm going to do all five things on my to-do list today, I may not succeed, and I'll wind up discouraged. Discouraged does not help me to start moving on the next task or to stick to it. So if I pick just one thing, then I'm likely to succeed, especially if I used the small steps principle. Then I can do another one. I can probably get those two things done and maybe even have some time left over to get another one or two things done, and then I'll really feel good at the end of the day. That kind of positive reinforcement helps me get off to a good start the next day. And I may get all five things done, or even more, which is great, but I don't set that as my goal. So, it's setting small, manageable, realistic goals with a good chance of success.