Developing Resolve

# Developing Resolve **Embark on a Quest for Mastery: Your Path to Unwavering Resolve** Your quest, should you choose to accept it, is not just about picking a task; it's about embarking on a transformative journey towards self-mastery. From the depths of your willpower, select the challenge that speaks to you—the one that seems the most attainable yet impactful—and vow to conquer it. Commit to this endeavor, not just as a daily task, but as a sacred rite of passage, every single day for 30 days. This is more than a test; it's an opportunity to forge your discipline in the fires of resolve. To aid you in this heroic journey, we've distilled the essence of success into the four cardinal laws of achievement. Let these principles be your guide, your compass, and your sword as you navigate the path ahead. But the journey doesn't end at mere adherence. Each day, carve out a moment of solitude—15-20 minutes—to reflect deeply on the essence of resolve. Within this sacred space, meditate upon the moments when your resolve was as unbreakable as diamond. Let these reflections be your armor against the trials ahead. To ensure you never stray from your path, enlist your most faithful ally—your phone. Set it to alert you with daily reminders, turning every notification into a call to arms, a reminder of the epic saga you are living. Prepare yourself, for this is not just a challenge; it's an odyssey. An odyssey that will test your limits, expand your horizons, and ultimately transform you. Embrace the journey with open arms and a steadfast heart, for at its end, you will not simply have achieved a goal; you will have awakened an indomitable spirit within. **Your legacy of resolve awaits. Will you rise to the challenge?** --- Click on the link to review the emotion of resolve. [Go to Resolve](#Resolve) The purpose of this document is to help the reader develop resolve, or discipline. --- # List ## To-Do List: ### 1. Walk 5,000 Steps Daily For the goal of "Walk 5,000 Steps Daily," here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish the habit of daily walking, and the second column for using the four laws of habit breaking to discourage sedentary behavior. | Laws of Habit Formation for Walking 5,000 Steps | Laws of Habit Breaking for Sedentary Behavior | |-------------------------------------------------|-----------------------------------------------| | **Make It Obvious** Schedule your walks at the same time each day. Use a reminder on your phone or a visible note on the fridge. | **Make It Invisible** Limit cues that encourage sedentary behavior, like remote controls or devices within easy reach when sitting. | | **Make It Attractive** Listen to your favorite music, audiobook, or podcast only while walking. | **Make It Unattractive** Associate sedentary behavior with negative outcomes, such as health risks or missing out on enjoyable audio content. | | **Make It Easy** Keep your walking shoes, headphones, and a fitness tracker by the door. | **Make It Difficult** Place sedentary comforts, like throw blankets or the TV remote, in less accessible locations to discourage lounging. | | **Make It Satisfying** Track your daily steps on a calendar with a big checkmark. Celebrate weekly milestones. | **Make It Unsatisfying** Set consequences for days with low activity, such as no TV time or an extra task. | This table provides a structured approach for both establishing a new habit of walking 5,000 steps daily and breaking old habits related to sedentary behavior by applying the four laws of behavior change. By making walking an obvious, attractive, easy, and satisfying part of your day, and making sedentary behavior less appealing and more inconvenient, you're more likely to succeed in maintaining an active lifestyle. ### 2. Drink 2 Liters of Water Daily For the goal of "Drink 2 Liters of Water Daily," here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish the habit of daily hydration, and the second column for using the four laws of habit breaking to discourage insufficient water intake. | Laws of Habit Formation for Drinking 2 Liters of Water | Laws of Habit Breaking for Insufficient Water Intake | |--------------------------------------------------------|------------------------------------------------------| | **Make It Obvious** Keep a water bottle with you at all times. Mark the bottle with time-oriented goals (e.g., 500ml by 10 am). | **Make It Invisible** Limit the presence of sugary drinks or caffeinated beverages that might replace water intake. | | **Make It Attractive** Flavor your water with fruits or mint for variety. | **Make It Unattractive** Associate sugary and caffeinated beverages with negative health effects and highlight the benefits of water. | | **Make It Easy** Start with a full bottle in the morning and refill at lunch to reduce tracking. | **Make It Difficult** Keep non-water beverages in less accessible places, making water the easiest option to reach for. | | **Make It Satisfying** Use an app to track intake and celebrate with a visual progress chart. | **Make It Unsatisfying** Set a reminder of what you miss out on by not drinking enough water, such as lower energy levels or poorer skin health. | This table outlines a strategic approach for both establishing a new habit of drinking 2 liters of water daily and breaking old habits related to consuming insufficient amounts of water by applying the four laws of behavior change. Making water consumption obvious, attractive, easy, and satisfying, while making the consumption of less healthy beverages less appealing and more inconvenient, encourages healthier hydration habits. ### 3. Read for 15 Minutes For the goal of "Read for 15 Minutes," here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish the habit of daily reading, and the second column for using the four laws of habit breaking to discourage the habit of not reading. | Laws of Habit Formation for Reading 15 Minutes Daily | Laws of Habit Breaking for Not Reading | |------------------------------------------------------|----------------------------------------| | **Make It Obvious** Leave the book you're reading in a place where you'll see it often. | **Make It Invisible** Reduce visibility of distractions that might prevent reading, such as electronic devices or TVs. | | **Make It Attractive** Choose books that genuinely interest you or vary your reading material to keep it engaging. | **Make It Unattractive** Consider the negative aspects of spending time on less productive activities instead of reading. | | **Make It Easy** Start with just one page at a time; often, you'll end up reading more than you initially planned. | **Make It Difficult** Implement barriers to starting less desired activities during your designated reading time, such as keeping the remote or devices in another room. | | **Make It Satisfying** Share interesting facts or stories you learn with friends or on social media to reinforce the value of what you're reading. | **Make It Unsatisfying** Reflect on or track the missed opportunities for learning and personal growth that result from not spending time reading. | This table provides a structured approach for both establishing a new habit of reading daily for at least 15 minutes and breaking old habits related to not reading by applying the four laws of behavior change. By making reading an obvious, attractive, easy, and satisfying part of your day, and making the alternative less appealing and more inconvenient, you're more likely to succeed in incorporating reading into your daily routine. ### 4. Meditate for 5 Minutes For the goal of "Meditate for 5 Minutes," here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish the habit of daily meditation, and the second column for using the four laws of habit breaking to discourage the habit of skipping meditation. | Laws of Habit Formation for Meditating 5 Minutes Daily | Laws of Habit Breaking for Skipping Meditation | |--------------------------------------------------------|------------------------------------------------| | **Make It Obvious** Set a regular meditation time, possibly integrating it into your morning or bedtime routine. | **Make It Invisible** Limit reminders or triggers that lead to rushing into the day or going straight to bed without meditating. | | **Make It Attractive** Join a meditation group or use an app that gamifies the process. | **Make It Unattractive** Consider the missed benefits of meditation, such as reduced stress and improved focus, when choosing other activities over it. | | **Make It Easy** Prepare a quiet, comfortable space for meditation in advance. | **Make It Difficult** Implement barriers to engaging in activities that could interfere with meditation time, like turning off notifications on your phone. | | **Make It Satisfying** Reflect on the sense of calm and accomplishment post-meditation. | **Make It Unsatisfying** Recognize the negative consequences of not meditating, such as feeling more stressed or less centered, and document these to motivate consistency. | This table provides a structured approach for both establishing a new habit of meditating daily for at least 5 minutes and breaking old habits related to skipping meditation by applying the four laws of behavior change. By making meditation an obvious, attractive, easy, and satisfying part of your day, and making the alternative less appealing and more inconvenient, you're more likely to succeed in incorporating meditation into your daily routine. ### 5. Write Three Things You're Grateful For For the goal of "Write Three Things You're Grateful For," here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish the habit of daily gratitude journaling, and the second column for using the four laws of habit breaking to discourage the habit of neglecting gratitude practices. | Laws of Habit Formation for Daily Gratitude Journaling | Laws of Habit Breaking for Neglecting Gratitude Practices | |--------------------------------------------------------|-----------------------------------------------------------| | **Make It Obvious** Keep a gratitude journal and pen on your bedside table. | **Make It Invisible** Remove clutter or distractions from your bedside table that might take your attention away from your gratitude journal. | | **Make It Attractive** Decorate your journal or use a special pen to make the process enjoyable. | **Make It Unattractive** Consider the feelings of emptiness or negativity that may persist by not acknowledging the good in your life. | | **Make It Easy** Limit your entries to one sentence each to reduce the effort required. | **Make It Difficult** Create a rule that you can't go to sleep without writing in your journal, making skipping it more inconvenient. | | **Make It Satisfying** Look back over your entries at the end of each week to reflect on the positive aspects of your life. | **Make It Unsatisfying** Recognize the missed opportunity for personal growth and happiness by not regularly practicing gratitude. | This table provides a structured approach for both establishing a new habit of writing three things you're grateful for daily and breaking old habits related to neglecting gratitude practices by applying the four laws of behavior change. By making gratitude journaling an obvious, attractive, easy, and satisfying part of your day, and making the alternative less appealing and more inconvenient, you're more likely to succeed in maintaining a positive and grateful mindset. ### 6. Declutter for 10 Minutes For the goal of "Declutter for 10 Minutes," here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish the habit of daily decluttering, and the second column for using the four laws of habit breaking to discourage the habit of accumulating clutter. | Laws of Habit Formation for Daily Decluttering | Laws of Habit Breaking for Accumulating Clutter | |------------------------------------------------|-------------------------------------------------| | **Make It Obvious** Schedule a specific time each day for decluttering. | **Make It Invisible** Remove or store items that frequently contribute to clutter out of sight to avoid temptation. | | **Make It Attractive** Listen to your favorite songs while decluttering. | **Make It Unattractive** Consider the stress and discomfort that clutter brings into your living space. | | **Make It Easy** Focus on one small area at a time to avoid feeling overwhelmed. | **Make It Difficult** Create barriers to acquiring new items, such as waiting 24 hours before making a purchase. | | **Make It Satisfying** Take before and after photos to visualize your progress and celebrate small wins. | **Make It Unsatisfying** Reflect on the lost time and energy spent dealing with clutter instead of enjoying a clean, organized space. | This table provides a structured approach for both establishing a new habit of spending 10 minutes a day decluttering and breaking old habits related to accumulating clutter by applying the four laws of behavior change. By making decluttering an obvious, attractive, easy, and satisfying part of your day, and making the accumulation of clutter less appealing and more inconvenient, you're more likely to succeed in maintaining a tidy and organized living environment. ### 7. Stretch for 10 Minutes For the goal of "Stretch for 10 Minutes," here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish the habit of daily stretching, and the second column for using the four laws of habit breaking to discourage the habit of neglecting physical activity or stretching. | Laws of Habit Formation for Daily Stretching | Laws of Habit Breaking for Neglecting Stretching | |----------------------------------------------|---------------------------------------------------| | **Make It Obvious** Set a reminder on your phone or computer. | **Make It Invisible** Limit cues that encourage prolonged sitting or inactivity, like reminders to continue working without breaks. | | **Make It Attractive** Create a playlist of relaxing music exclusively for your stretching time. | **Make It Unattractive** Consider the discomfort and stiffness associated with not stretching, especially if you lead a sedentary lifestyle. | | **Make It Easy** Have a go-to set of stretches that target your major muscle groups, making it straightforward to start. | **Make It Difficult** Arrange your environment in a way that encourages movement, such as keeping your exercise mat rolled out as a visual prompt. | | **Make It Satisfying** Track your flexibility progress over time with photos or notes, celebrating improvements. | **Make It Unsatisfying** Reflect on the missed benefits of stretching, such as reduced flexibility and increased risk of injury, when you skip your routine. | This table provides a structured approach for both establishing a new habit of stretching for 10 minutes daily and breaking old habits related to neglecting stretching or physical activity by applying the four laws of behavior change. By making stretching an obvious, attractive, easy, and satisfying part of your day, and making the neglect of physical activity less appealing and more inconvenient, you're more likely to succeed in maintaining a healthy and active lifestyle. ## Not To-Do List: ### 1. No Sugary Drinks Here's how the strategies for avoiding sugary drinks can be organized into a table with two columns: one for using the four laws of habit formation to create alternative habits, and the second column for using the four laws of habit breaking to break the habit. | Laws of Habit Formation for Alternatives | Laws of Habit Breaking for Sugary Drinks | |------------------------------------------|-------------------------------------------| | **Make It Obvious** Arrange tasty non-sugary alternatives at the front of the fridge. Display them prominently. | **Make It Invisible** Don't buy sugary drinks or keep them out of sight if they are in the home. Remove them from the home if necessary. | | **Make It Attractive** Have alternatives you enjoy ready, like sparkling water or herbal teas. | **Make It Unattractive** Educate yourself on the negative health impacts of sugary drinks. | | **Make It Easy** Keep a water bottle with you at all times. | **Make It Difficult** Store sugary drinks in inconvenient places, making them harder to access. | | **Make It Satisfying** Mark a calendar for each day you avoid sugary drinks. Reward yourself weekly for sticking to it. | **Make It Unsatisfying** Implement a penalty for consuming sugary drinks, such as a small fine towards a savings goal or extra physical activity. | This table presents a clear strategy for both establishing a healthy habit of avoiding sugary drinks and breaking the unhealthy habit by applying the four laws of behavior change. By making the alternative habit attractive and easy while making the undesirable habit unattractive and difficult, you're more likely to succeed in your goal. ### 2. No Social Media Before Noon Here's the table for avoiding social media use before noon, detailing strategies for creating alternative habits and breaking the habit using the four laws of habit formation and breaking: | Laws of Habit Formation for Alternatives | Laws of Habit Breaking for Social Media Use | |------------------------------------------|----------------------------------------------| | **Make It Obvious** Charge your phone outside the bedroom to reduce morning screen time temptation. | **Make It Invisible** Use app blockers to prevent access to social media apps in the morning. | | **Make It Attractive** Replace morning social media time with activities you enjoy, such as reading, exercising, or meditating. | **Make It Unattractive** Remind yourself of the negative impacts of starting your day on social media, such as reduced productivity or increased anxiety. | | **Make It Easy** Prepare your alternative morning activity the night before (e.g., set out a book, yoga mat, or journal). | **Make It Difficult** Log out of social media apps after each use or delete them from your phone, making access more cumbersome. | | **Make It Satisfying** Track the benefits you experience from not using social media in the morning, such as improved mood or more free time. | **Make It Unsatisfying** Set consequences for breaking the rule, like a longer ban from social media or a chore you dislike doing. | This table offers a structured approach for both fostering a productive new morning routine without social media and discouraging the habit of morning social media use by applying the principles of making it invisible, unattractive, difficult, and unsatisfying. ### 3. Do Not Use Electronics 30 Minutes Before Bed For the goal of not using electronics 30 minutes before bed, here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish alternative habits, and the second column for using the four laws of habit breaking to break the habit of using electronics before bed. | Laws of Habit Formation for Alternatives | Laws of Habit Breaking for Electronics Use | |------------------------------------------|--------------------------------------------| | **Make It Obvious** Set an alarm to remind you to turn off devices. | **Make It Invisible** Remove electronics from your bedroom to avoid temptation. | | **Make It Attractive** Replace evening screen time with a relaxing activity like reading or meditating. | **Make It Unattractive** Associate the use of electronics before bed with negative outcomes like poor sleep quality. | | **Make It Easy** Keep chargers outside the bedroom so you're not tempted to bring devices in with you. | **Make It Difficult** Use apps that automatically disable your devices or block access to certain apps after a certain time. | | **Make It Satisfying** Notice and track improvements in your sleep quality. | **Make It Unsatisfying** Create consequences for using electronics before bed, such as a later bedtime the following night. | This table outlines a comprehensive strategy for both establishing a healthy nighttime routine free from electronics and breaking the habit of late-night screen time by applying the four laws of behavior change. By making alternative activities attractive and accessible while making the use of electronics less appealing and more difficult, you're setting yourself up for success in improving sleep quality. ### 4. Avoid Snacking After Dinner For the goal of avoiding snacking after dinner, here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish alternative habits, and the second column for using the four laws of habit breaking to discourage late-night snacking. | Laws of Habit Formation for Alternatives | Laws of Habit Breaking for Late-Night Snacking | |------------------------------------------|------------------------------------------------| | **Make It Obvious** Have a designated cut-off time for eating. | **Make It Invisible** Don't keep snack foods in easily accessible places; store them out of sight. | | **Make It Attractive** Find a nightly ritual that replaces snacking, such as herbal tea or brushing your teeth early to signal the end of eating for the day. | **Make It Unattractive** Associate late-night snacking with negative outcomes like poor sleep quality and weight gain. | | **Make It Easy** Prepare your herbal tea or toothbrush ahead of time to make it easier to choose these options over snacking. | **Make It Difficult** Store snack foods in hard-to-reach places or in containers that are hard to open, making snacking more of an effort. | | **Make It Satisfying** Keep a log of your nighttime routine, noting how avoiding late-night snacking makes you feel in the morning, such as having more energy or a better appetite for breakfast. | **Make It Unsatisfying** Implement a consequence for late-night snacking, such as skipping a favorite treat the next day. | This table provides a structured approach for both creating a new habit of avoiding late-night snacking and breaking the old habit by applying the four laws of behavior change. By making the new routine attractive and the old habit difficult and unsatisfying, you encourage adherence to healthier nighttime eating patterns. ### 5. No Complaining For the goal of "No Complaining," here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish alternative habits, and the second column for using the four laws of habit breaking to discourage the habit of complaining. | Laws of Habit Formation for Alternatives | Laws of Habit Breaking for Complaining | |------------------------------------------|----------------------------------------| | **Make It Obvious** Wear a bracelet or a ring as a physical reminder to avoid complaining. | **Make It Invisible** Avoid situations or triggers that typically lead to complaining, if possible. | | **Make It Attractive** Challenge a friend or family member to join you in this effort, turning it into a positive competition. | **Make It Unattractive** Understand and remind yourself of the negative effects of complaining on your mood and relationships. | | **Make It Easy** Develop a habit of pausing before speaking to give yourself time to reframe your thoughts positively. | **Make It Difficult** Implement a rule where for every complaint, you must express three positive thoughts or things you are grateful for. | | **Make It Satisfying** Keep a journal of positive observations or things you're grateful for each day, reinforcing the habit of looking for the good in situations. | **Make It Unsatisfying** Set up a consequence for complaining, such as contributing to a jar every time you complain, which goes towards a cause you're not particularly fond of. | This table outlines a comprehensive strategy for both establishing a new habit of refraining from complaining and breaking the old habit by applying the four laws of behavior change. By making the new habit attractive and satisfying while making the old habit difficult and unattractive, you encourage the development of a more positive and grateful outlook. ### 6. Don't Skip Breakfast For the goal of "Don't Skip Breakfast," here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish the habit of having breakfast, and the second column for using the four laws of habit breaking to discourage the habit of skipping breakfast. | Laws of Habit Formation for Having Breakfast | Laws of Habit Breaking for Skipping Breakfast | |-----------------------------------------------|-----------------------------------------------| | **Make It Obvious** Prepare your breakfast setup the night before (e.g., place a bowl, spoon, and cereal box on the table). | **Make It Invisible** Remove cues that lead to skipping breakfast, such as rushing in the morning or not having breakfast items available. | | **Make It Attractive** Plan a variety of nutritious and delicious breakfast options to look forward to. | **Make It Unattractive** Understand the negative impacts of skipping breakfast, such as lower energy levels and poorer concentration, and remind yourself of them. | | **Make It Easy** Choose breakfast options that are quick and easy to prepare, or consider preparing breakfast foods in advance. | **Make It Difficult** Avoid having quick, non-breakfast options readily available that might tempt you to skip a proper meal. | | **Make It Satisfying** Note the positive effects of not skipping breakfast, like better concentration and energy levels, in a diary or app. | **Make It Unsatisfying** Implement a tracking system where missing breakfast results in a consequence, such as missing out on a favorite activity or treat later in the day. | This table outlines strategies for both establishing a healthy habit of eating breakfast and breaking the unhealthy habit of skipping it by applying the four laws of behavior change. By making eating breakfast obvious, attractive, easy, and satisfying, while making skipping it invisible, unattractive, difficult, and unsatisfying, you set yourself up for success in maintaining this beneficial habit. ### 7. Avoid Using Elevators For the goal of "Avoid Using Elevators," here's how the strategies can be organized into two columns: one for using the four laws of habit formation to establish the alternative habit of using stairs, and the second column for using the four laws of habit breaking to discourage the habit of using elevators. | Laws of Habit Formation for Using Stairs | Laws of Habit Breaking for Using Elevators | |------------------------------------------|--------------------------------------------| | **Make It Obvious** Take a moment to locate the stairs in buildings you frequently visit. | **Make It Invisible** Avoid routes that take you past elevators or place signs as reminders to use the stairs. | | **Make It Attractive** Listen to a song you enjoy or a short podcast episode while taking the stairs. | **Make It Unattractive** Remind yourself of the benefits of taking the stairs over elevators, such as improved fitness and reduced wait times. | | **Make It Easy** If you're going several floors, start by taking the stairs up a few floors and then switch to the elevator if needed, gradually increasing the number of floors as you get more accustomed. | **Make It Difficult** Challenge yourself to only use the elevator if going more than a certain number of floors, increasing the threshold over time. | | **Make It Satisfying** Track your stair usage and celebrate milestones (e.g., "Climbed the equivalent of Mt. Everest in a month"). | **Make It Unsatisfying** Implement a system where using the elevator for short trips requires a "penalty," such as extra stair climbs later or a donation to a charity. | This table outlines a comprehensive strategy for both establishing a new habit of using stairs instead of elevators and breaking the old habit by applying the four laws of behavior change. By making the new habit obvious, attractive, easy, and satisfying while making the old habit less appealing and more challenging, you encourage the adoption of healthier, more active choices in your daily routine. By tailoring your approach to habit formation and breaking around these four laws, you effectively create a conducive environment for change. The goal is to make the desirable behaviors as frictionless as possible while adding friction to the habits you're trying to break. Celebrating progress, no matter how small, helps reinforce these new patterns and solidify them into your daily routine, thereby cultivating a stronger sense of resolve and self-discipline. # Resolve The feeling of resolve is a profound, multifaceted experience that embodies determination, focus, confidence, calmness, empowerment, satisfaction, and motivation. Here's a closer look at each aspect: - **Determination:** An unwavering commitment to reach a goal or uphold a decision, no matter the difficulties encountered along the way. - **Focus:** A laser-like concentration that prioritizes essential tasks and goals over distractions, offering clarity on what needs to be done. - **Confidence:** A strong belief in one's capabilities to overcome obstacles and achieve set objectives, even in the absence of a clear path forward. - **Calmness:** A serene, steady energy accompanying the intense drive of resolve, providing a confident assurance of one's ability to persevere. - **Empowerment:** The sensation of being in control over one's actions and destiny, coupled with a rejection of passivity or victimhood. - **Satisfaction:** The deep fulfillment derived from actively pursuing something meaningful, despite the challenges such pursuit might entail. - **Motivation:** A persistent force that propels you towards your goals, even when immediate motivation wanes, anchored in deeper values and purpose. In essence, resolve fuels you to rise early for a project, persist toward a goal amidst setbacks, or stay disciplined against derailing temptations. It's a complex blend of emotional and rational forces, a powerful driver of personal growth and achievement. [Back to To-Do List](#List) # Multiple-Choice Quiz To confirm understanding of this document, please take and verify that you got a perfect score on [this quiz](https://hackmd.io/@fnord/r1S4qYRcT). # References - Discipline {%youtube 0N0LV0mqTYQ %} - [Four Laws of Behavior change from **Atomic Habits** by James Clear](https://jamesclear.com/three-steps-habit-change) - [Grit: Perseverance and passion for long-term goals.](https://psycnet.apa.org/record/2007-07951-009)