Discipline and The Psychology of Success | Dr. Sarah Zaldivar | Skillshare

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Discipline and The Psychology of Success

teacher avatar Dr. Sarah Zaldivar, Professor at Miami Dade College

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

11 Lessons (32m)
    • 1. 1 Introduction

    • 2. 2 Action is More Important than Knowledge

    • 3. 3 Discipline's Definition and Adapting to Pain

    • 4. 4 Building Discipline with a Growth Mindset and Neuroplasticity

    • 5. 5 Discipline Builds Motivation

    • 6. 6 Pain Equals Progress and Consistency as a Habit

    • 7. 7 Progressive Overload

    • 8. 8 Consistency Is The Name of The Game

    • 9. 9 Limiting Beliefs

    • 10. 10 Destroying limiting beliefs, creating reality, directing attention

    • 11. Thank you

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About This Class

Do you have a dream, a project, or something that you would LOVE to accomplish in your life, but you feel that you keep hitting a wall every time you gain some momentum? Do you feel you keep sabotaging yourself whenever you make a breakthrough? Well, join the club. I was exactly where you might be right now, and I finally "get it" now. I understand that it has always been myself stopping myself. In this course, I want to distill all the tools (they're not that many!) I gathered from the countless podcasts, books, and research I did to shorten the time it takes you from the patterns you have created in your mind to being limitless. There's no-one stopping you except your limiting beliefs that you accepted from the people around you or the media messages you received or even articles you've read. You are far more powerful than you ever thought possible, and in this course, I share with you how I learned that truth so you can be just as limitless as I am. I hope to see you on the inside!


Meet Your Teacher

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Dr. Sarah Zaldivar

Professor at Miami Dade College


Hey there! I'm Dr. Sarah Zaldivar. I hold a Ph.D. in Exercise Physiology from the University of Miami in addition to both a Master's and a Bachelor's degree in Nutrition and Dietetics. I am a Licensed Dietitian in addition to being a certified Exercise Physiologist with the American College of Sports Medicine (ACSM). I am currently an adjunct faculty in nutrition and exercise physiology at Miami Dade College, DeVry University and ACSM. Previously, I taught nutrition and exercise physiology for 5 years at the University of Miami.

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1. 1 Introduction: hi and welcome to my course. This course will lay out the cold, hard truth about success and the completion of any project, whether it's artistic or academic and that is discipline is at the heart of any success, and disciplined by definition, is painful. So how do you overcome a human beings natural inclination to pursue pleasure and evade a pain in order to be able to complete any project or accomplish any goal that you set for yourself. That's why I created the scores to share with you that there is a cause and effect system that has worked consistently for successful people. And if you just follow the main elements of the system and you follow the psychology of success, it is only a matter of time before the outside physical world manifests the completion of any project or any goal that you set for yourself. You see, success leaves clues, and if you are careful and you follow the trail of clues that are left for you, it is inevitable that you will eventually get it, and that you will eventually understand what it takes to succeed in any area of your life before we continue My name is Dr Sarah Zaldivar, and I am into nutrition and fitness and lifestyle in psychology and all that stuff. If you would like to follow more of my work, you can check me out on all of social media, YouTube, instagram, Facebook, Twitter, all that stuff. And if you're curious to know exactly what it takes to develop that successful mindset and develop the discipline that it takes to succeed, follow me and let's get to it. 2. 2 Action is More Important than Knowledge: first and foremost, you will fully understand the value of the scores once you realize that you don't need to pick up any other self help or psychology book after you take this course. And that is because it doesn't really take too much knowledge about what it takes to succeed as much as it takes actual putting it into action and being willing to pay the price to adapt to the pain that it requires for you to develop discipline. Of course, it's important that you always expand your knowledge base and keep on learning and keep on reading. But from now on, you won't be a serial reader or a serial learner without application. The value of this course is understanding that action is far more important than knowledge because everybody knows what they need to dio that, let's say, to lose weight. But people don't do that, And the reason for that is all of the psychology that we're going to talk about in this course 3. 3 Discipline's Definition and Adapting to Pain: let's start with a basic definition of discipline. What is discipline? Discipline is doing the things you said you were going to dio even when you don't feel like doing them. Let's start with the first part of that definition, doing what you said you were going to dio our brain adapts toe every thought that we have and every action that we take. That means if every time you say you're going to do something in other words, every time you set a goal for yourself, you actually follow through on that gold you physically rewire your brain so that it takes that pathway more efficiently stood up in the future. Every time you do set a goal, your brain has already created that pathway between setting a goal and completion and that pathways efficient. So the next time you set a goal, it wants to take that pathway because it's adapted to taking that pathway. You've literally formed the habit of following through on your goals are following through on what you said you were going to dio. And at the end of the day, we are mere bundles of habit. Whatever we consistently dio we become because whatever we consistently do or thing becomes a habit, and most of the time we're just running on automatic. Most of the time, we're just running on the habits that we've already created in our brain. So when you create good habits, your status quo becomes that person that you want to be. Let's no talk about the second part of the definition of discipline, even when you don't feel like it. And this is what trips most people out. Human beings are naturally inclined to move away from painful situations and toward pleasurable experiences. However, discipline means doing everything you said you were going to dio even on those days. We don't feel like doing them. And those days, especially at the beginning, tend to outnumber the days when you actually do feel like doing the things that you said you were going to dio. So how do we solve this dilemma? I'm not asking you to start loving the pain of putting in the work when you don't feel like it. In fact, I'm asking you to dislike the pain so much that you understand that the only way you're going to no longer feel the pain or the discomfort is by willfully bringing it upon yourself so that you adapt to it. The easiest way to think of that is think of wanting to be stronger physically. To be able to lift a specific weight, you have to keep on lifting that. Wait until you adapt to it so that eventually you can lift that heavy weight without feeling into discomfort or pain, and the same thing applies to every area of your life. So the pain of not eating cake is similar in a way to the pain of lifting a heavy weight and adapting to it. The more times you resist that cake or those cravings for sweets, the stronger you become and it becomes your automatic reaction in your brain, and you no longer feel that craving or discomfort or painful emotion or that urge every time. It's been a while since you've had sugar or carbohydrates, so really discipline is hating the pain so much that you don't wait until it comes to you. You set out to destroy those painful situations so that you are strong and up. If they ever do want to come out at you 4. 4 Building Discipline with a Growth Mindset and Neuroplasticity: now here's the great news. The grain uses that. It does not matter whether you think you have strong willpower or discipline or a week win . It doesn't matter where your starting point is, because we all have the ability to improve and go up if we choose to do so. That is called a growth mindset. A growth mindset is the scientific evidence that we have that proves that people will improve if they believe that they can. And that's in contrast with a fixed mindset whereby fixed mindset person believes that their brain wiring is said the way it is, and they're not going to improve in anything and so they don't even try. And so this just goes to show you how much the human brain is adaptable and malleable in plastic and how if we want to improve in any area of our lives, just the belief that we can, that belief of having a growth mindset allows us to actually spread out our talents and improve our skills. Discipline, just like any other area in your life, is a skill that you can improve. Your brain is like a muscle, the more you exercise overcoming resistance and pain, the more automatic that becomes, and that means the easier it becomes. And that means the less pain and discomfort you feel every time you want to overcome resistance. Every time you want to say no to cake or two, put on your gym clothes and go to the gym or to force yourself to focus on a project. And now is a good time to talk about neuro plasticity in your plus two city. Believe it or not, is actually a relatively recent scientific finding that we keep on creating new brain cells . And we keep on changing the way those brain cells are connected to each other throughout adulthood and based on our new experiences and for a really long time. Up until even the fifties, scientists and the whole world believe that the brain that we were born with was fixed and the number of brain cells that we had just kept on dying after that, and we could never really change the way our brains were or improve our intelligence or any of that stuff. So imagine just how nihilistic we used to think we were. And finally, science proved that that was wrong and that actually our brains are very malleable and very plastic, and they adapt to the thoughts that we have in the actions that we take. And that is a neuro plasticity. And it is because of neuro plasticity that we can create new habits depending on what we want to see or have in our lives. So you can sum up neuro plasticity in two phrases. New Ron's your owns air your nerve cells or your brain cells. Neurons that fire together wire together. So if you have the nerve cells that are involved with setting a gold that fire along with the nerve cells that are involved in completing the goal if they fire next to each other, that means now, every time you set a goal, you complete it. You've now increased the connection and the efficiency with which the signal travels from those two brain areas, and that's effectively how you develop the habit of following through on what you said you were going to dio. Another phrase to sum up neuro plasticity is new Ron's of that fire apart wire apart. In other words, if every time you felt bad, let's say this is a collection of neurons involved with feeling bad. And this is the collection and neurons or brain cells involved with eating cake. If every time you felt bad, you used to eat cake. But now we want to create a new habit. So now every time you feel bad, you resist the urge to eat cake. So now the neurons, a feeling bad, are firing. Apart from the neurons involved in eating cake. They're no longer connected to each other. So now that connection can wither away and dissipate, and that's how you break apart a bad habit. 5. 5 Discipline Builds Motivation: discipline is also related to your motivation levels. And it's not that you need motivation to create discipline, because discipline by definition means doing the things even when you're not motivated. But discipline can actually create motivation, because science is showing that when you take action, like when you're disciplines and you create results. The fact that you've accomplished something leads to motivation because every time you accomplish a goal, your brain secretes a chemical called dopamine, which is the pleasure molecule. And so every time you accomplish a goal, you feel good and to release dopamine, which is the motivation molecule. So dopamine gives you drive. It makes you feel good, and it's also the motivation molecule, so it makes you want to do more. And so this idea that we have toe wait until we are motivated to take action will never get us the results that we want, because you will never feel like you're motivated unless very rarely and for a short period of time. Motivation is something you can harness and create by consistently taking action by consistently setting small, achievable goals, achieving them and releasing dopamine, setting another goal, achieving that, releasing more dopamine And that's how you keep the cycle of motivation going. And that's how you require eventually less unless discipline to do certain thing. Because you've just wired yourself to take action before you feel motivated. Let me say that again. Motivation is the result of taking action and not the cause, those moments of feeling inspired or feeling like you're hit by lightning, and now you're motivated. Do something are very few and far in between if they ever do happen. And if you're going toe, wait for them. You might waste your whole life away, just waiting for that bolt of inspiration that may never come. And so, for that reason, taking that viewed as if I'm waiting to hit rock bottom before I do something that's just in fairy tales. And in Hollywood movies, that's not how it happens. And even sometimes when you do hit rock bottom, it's not even enough for some people to take action. And so take control of your motivation. You created by accomplishing small task and releasing that dopamine in your brain. You take control of your motivation you created day by day, and you don't wait for it to just come from the environment at will 6. 6 Pain Equals Progress and Consistency as a Habit: Let's talk about pain. Specifically, pain equals progress within the context of setting goals and achieving them. Pain equals progress, and progress is the very foundation of happiness. And so if you want to create more happiness in your life, you will have to force yourself to do the things they don't necessarily are super motivated to dio. But here's the trick. Most people feel the pain, feel the discomfort once they start following a certain goal that they want to achieve and their get stuck at that level. They don't realize that that is a temporary adaptation and that eventually the pain is going to go away. You just need to persist in doing that thing so that your brain gets the message. Oh, that person wants me to keep doing this action, so I better wire my brain in a more efficient way so that I don't use up as much energy. And I don't feel as negatively when I'm doing that action. The more you do something that easier, it gets so that pain and discomfort is only temporary. Granted, some goals will keep you feeling uncomfortable for a longer duration of time, versus other goals that you might adapt to a lot sooner. Eventually you will adapt to everything. So usually the harder the gold. The things that are more difficult to achieve take a little bit longer for us to adapt to. But that is when we need to remember that we need to be consistent and that this is also temporary. Yes, it's taking a little longer, but we will adapt and we will no longer feel that discomfort. Eventually, we will get better at it and it will become automatic for us in the future. So from now on, don't get overwhelmed when you're faced with this barrage of uncomfortable and painful emotions. When you're following a certain goal, that is exactly the time where you need to remind yourself that this is an adaptation process and that this is temporary, just like when you want to hit a new personal record at the gym, you are expecting the discomfort because that's how your body adapts toe lifting this heavier weight. It's just assumed that that's what you need to do to earn that higher level of achievement , and it's the same exact thing in every other area of your life. 7. 7 Progressive Overload: progressive overload is a fundamental principle in exercise physiology, and it means that in order to improve our physical strength, we need to progressively overload our muscles. So if I want to be able to squad £200 I don't start off squatting £200. I worked my way up there progressively overloading my muscles with heavier and heavier weights. Until I reach that weight. We all accept that when it comes to exercise, we just have an issue translating that same concept into other areas of our lives. However, hopefully by the end of the scores, I want you to understand it's all one and the same. All of the discomfort you feel, whether it's at the gym or an resisting certain foods or in forcing yourself to sit and complete a certain business project, they're all the same. They might appear slightly different, but the discomfort that you feel it's pretty much the same. So in order to keep yourself motivated, you want to break up this large goal into sub components and set smaller goals so that every time you achieve a small part of that larger project, you're releasing dopamine and you're keeping that dopamine or motivational juice going and flowing in your brain so that it becomes easier for you to stick it out and actually see it through to completion. I'll give you a personal example. I eat one meal a day, and when people hear that at first they're shocked because it's difficult for them to envision how one person can just not eat for 23 hours out of the day and eat all of their calories in one meal. The trick is that I did not just decide to eat one meal per day overnight and just started doing that. The trick was that I worked my way up there, so I started pushing further down my first meal of the day by an hour, two hours, three hours until eventually. It was just natural that I would eat all my calories in one meal for the day because my body already adapted to not eating first thing in the morning to not eating at lunch, to not eating at around three PM It adapted very gradually. This doesn't mean it was easy. There were hunger pangs around the times where my body was expecting food, but once you understand that That's the pain of adaptation, and all you have to do is just be patient with it and tell yourself I'm progressing. I'm adapting to doing this form of fasting. Eventually it goes away, and then I no longer have those hunger pangs. So then it becomes automatic. So I just doesn't even occur to me to have breakfast or lunch because my body is adapt fully adapted to not having its meal until a certain time in the afternoon or at dinner. 8. 8 Consistency Is The Name of The Game: the name of the game is consistency. We can do crazy things for one day, two days a week, two weeks. But to be able to stick to our crazy goals for months and then years on end, that requires a whole other level of mental toughness and discipline. How do you develop that? Just like we developed the habit of discipline and overcoming an overriding that initial resistance or pain or uncomfortable feeling? Think of consistency as another habit that you just develop. So when it's been three weeks since you've had your last slice of cake and you're getting that urge, just look at it as a limiting belief that you have in your mind as you feel that you need that cake. And that's why your body's giving you those urges. At that point, just address it as a limiting belief and just tell yourself now is my opportunity to create the habit of consistency and being able to not eat that slice of cake three weeks after I've had any carbs are sugars is going to create a new habit, a new reality for myself that says I am consistent and I do persist in my goals that will lead to a larger dopamine release Once you completed. And the next time you get this urge, you have to remind yourself again that this is another opportunity to double down on creating BA habit of consistency and persistence. And you just insert those thoughts every time the urge comes in. And that's a very simple way of explaining how you can create the habit of consistency as it relates to dieting. But you can take that and apply to every other area of your life as well. 9. 9 Limiting Beliefs: Now let's talk about a particular type of resistance that we will all face and that we face every single day when, while pursuing our goals. And that is the limiting beliefs that we have. We have so many limiting beliefs that the more you pay attention to them, the more you were shocked is just how much we limit ourselves every single day. And most of the time, we've just accepted the limiting beliefs of other people without ever really scrutinizing them to give you a very simple example of how easily we are influenced and how easily we can create a limiting belief and adopted. Look at the case of willpower for a very long time. Scientists believe that will power is limited and it's the best suitable power. Is that prefrontal cortex, the area of the brain, right, Bahat behind your forehead. And so scientists believe that we wake up in the morning and our energy in that area of the brain eyes at its fullest, and the more we start using our willpower throughout the day, we start using it up from here until right before we go to sleep. Were are at our smallest reserves of willpower, and so it's much harder for us. That's a to resist eating something bad at night versus in the morning. When refreshing. We have more energy there, That is, until a group of scientists chose to bring into groups of people. One group of people tell them that our will pop reserves are limited, as found by other studies, and the other group of participants were told that we have unlimited willpower, unlimited mental reserves, and then they measured them on willpower, depleting tasks and guests who outperformed the other group, the group that was sold, that they had unlimited willpower actually performed in that fashion. So there will power reserves is not go down. Their performance is not go down versus the group of people that were fed the idea that you are limited in your willpower, and they actually did show those deck Crimmins and decreases in their performances. This is just a very simple example to showcase just how easily influenced we are, even by scientific studies that we might read about, like one study showed something, and now you believe it. But maybe there's another study that shows the complete opposite, so it's up to you to decide which study you're going to believe in because that is going Teoh play out in your life and how you conduct your life and what you think your limits are . My advice to you is what you want to destroy. First and foremost is the limiting belief that we can Onley destroy so many limiting beliefs in one day, let me explain. Once you get into the business of destroying your limiting beliefs, eventually after the 2nd 3rd or for they will feel like there's so much that I'm exhausted , that I'm mentally exhausted. At that point, I want you to remember that that in itself is a limiting belief, that belief that you only have so much mental capacity to destroy certain limiting beliefs that eventually your mental functioning is going to be to get tired and fatigue. That's just another form of limiting belief. So if you destroy that parent belief, then you open yourself up to be able to deal with every single limiting belief that will show up in your life every single day. So give yourself the permission to destroy all of those limiting beliefs because you are that powerful. You are limitless. And, yes, you can handle all that load and know your don't get tired. That's just a limiting belief. 10. 10 Destroying limiting beliefs, creating reality, directing attention: Okay, So have do you destroy limiting beliefs? You prove in the physical world the complete opposite of that limiting belief. So, for example, if you have a limiting belief that says that I cannot live without bread, the easiest way to crush that belief and destroy it is simply to stop eating bread. Is it going to be painless? Of course not. But at that point, when you feel those urges to eat bread, you look at them as an adaptation pain, a form of pain that's very temporary. And it's simply your body adapting to not eating bread. That's how you destroy limiting beliefs. And at the same time you create new realities and new beliefs. You build the beliefs that you choose, whatever it is that you want to manifest in your life, just go out and act as if you have it, and that is going to support that belief and then change Your identity is something that, ah, lot of self help speakers talk about, how important your identity is. Your identity is simply the things that you keep doing it over and over and over again until they're so wired into your brain. It becomes three habit of you. How do you create an identity or change the identity? If you don't like who you are right now and you want to change it into a better identity, you just act the way that that person that you would like to be would act over and over and over again. It's the repetition that wires it into your brain until it becomes automatic, and eventually you no longer feel the pain when you're acting that way, because it just becomes who you are, and that's so important again to revisit. There's always going to be discomfort. You have to earn any new thing you want to have in your life in a new habit you want to create in your life any limiting belief you want to destroy in your life. There is a price to pay, but that's temporary, and you would zap to the pain. And then it goes away, and it is so worth it. In the end, when you realize that you've earned that new person that you've become, Do you know what the Olympic swimmer Michael Phelps motto is? Performance is reality. What does that mean? It means that Michael Phelps created the reality of being such a successful swimmer by performing at that level. So, for example, a reality that he wanted to manifest into the world, that is, that he did not require one day of recovery per week, which translates into 52 days per year of recovery that he felt like he did not want a waste just sitting without actually training. All exercise physiologist researchers studies Everybody believes that the human body requires some time to rest and recover at least one day a week to rest and recover. So that became a limiting belief that all athletes follow. Michael Phelps wanted to change that reality. How did he set out to change that reality? Performance is reality. He stopped taking those recovery days. He performed seven days a week, and that became his reality. And he did that for five years straight, where he did not take a day off. And I don't think any other athlete has done that. He was the first person to ever do that. He created the reality that he did not need a day off. Was that easy for him? I suspect not. I'm sure he struggled after maybe two months, end of no recovery days whatsoever. Those limiting beliefs start to come in and be like Maybe the human physiology actually does need one day have all those doubts. But how do you destroy them by simply just going out there again and training and not taking the day off? You have to push through the pain to create the reality that you want until the pain is no more. If Michael Phelps can not take a day of recovery and trained every single day for five years straight, imagine all of the other limiting beliefs that we have that we can overcome and destroy. How beautiful would our lives be? How invincible and limitless would we feel? I want to add another important element to creating the beliefs that you want and or, in other words, destroying the limiting beliefs that you want and that is directing your attention. So other than actually manifesting the behavior that you want to see in your life, you can also make sure you focus your attention on the things that you want to be true in your life. And that goes that then that feeds into the psychological trade that we have. That's confirmation bias, which is that we seek out to confirm anything in our lives that supports the beliefs that we already have. So let's say you want to create a new beliefs stating that you can focus for four hours straight on a certain task. So you focus on those four hours straight, and every time you do that for four hours straight, you make sure you tell your self see, I did it just that just that switch in your attention to make sure you're fully aware that you were able to do it builds the belief that you can. A final word that I would like to say is, after taking this course, just start applying it. Don't be a serial learner without actually putting anything in action. What's the purpose of learning if you're not going to be creating in your life? It's great to be lifelong learners, but it's more important to be lifelong Execute er's where you actually execute every single thing that you set out to do and what a wonderful way to build your self confidence and to gain respect for yourself and for your word to yourself. If you set out to execute and accomplish every little single goal that you set out for yourself, that's how you become invincible. 11. Thank you: Thank you so much for taking this course. If you would like to connect with me again, I'm all over social media instagram you to Facebook, Twitter, all that stuff and always remember if you think you can or if you think you can not your generally right.