Self-Improvement

Is it ADHD or Me: The Discipline Deficit

Stop Micro-dosing Rewards & Cultivate the Focus You Need

Image created with OpenAI’s DALL-E

Hi — I’m The Problem, It’s Me!

Year over year, I have been struggling to finish tasks without interruption. I love to start good books, but notice my unread list outweighs my completed books by a long shot. Projects I launch into lose their steam part way through a series of rabbit holes and side quests. Heck, I can’t even do a thirty minute workout without getting an idea and grabbing my phone to make a note or look up some detail. Where the looming number of unfinished books in my Kindle app was bothering me, the interrupted workouts broke me. Am I really incapable of going thirty or forty minutes without seeking a distraction from my present task? Of course supersets of deadlifts and hamstring curls suck, but where is my tenacity? Even more daunting, how is this inability to focus showing up in the rest of my life? After chatting with some friends recently, I have a hunch that I am not alone.

In today’s fast-paced world, it’s common to feel scattered, unfocused, and overwhelmed. We’re tethered to devices that connect us to a constant stream of distractions, quick dopamine hits and an endless source of ‘urgent’ notifications. I’ve noticed an increasing number of friends and associates are quick to attribute these feelings to conditions like Attention Deficit Hyperactivity Disorder (ADHD)*. While ADHD is a real and serious condition diagnosed by medical professionals, not every struggle with focus or discipline falls under this category. For some (myself included), the issue might not be a lack of attention but a lack of discipline.

I’ve always battled procrastination and a tendency to slow-walk tasks I don’t enjoy doing. I’d turn away from my history homework to work on art projects or I’d find myself spacing out during meetings thinking about what I was going to cook for dinner. Our minds have a limited capacity for attention and we will naturally be inclined to follow the path of least resistance. No matter how complicated we may seem, humans are rather simple creatures — we like to feel good with as little work as possible in order to get there.

Constant Contact and the Lie of Multitasking

Today’s world is brimming with distractions — from constant notifications across phones, laptops, and iPads to non-stop news and social media. We’re always connected to others, international markets, and there’s never a true “off” time. Looking for a quick diversion? Whether it’s watching funny videos, browsing through endless types of content, shopping online, reconnecting with old acquaintances, distractions are always just a click away. Focusing on less appealing tasks like finishing a report or wrapping up year-end accounting can feel grueling — without those quick dopamine hits, it can seem a rewardless slog.

In recent decades, we’ve embraced countless life hacks and multitasking tools to accomplish more in less time. We’re encouraged to walk on treadmills while working, juggle multiple tasks simultaneously, and have groceries delivered to extend our work hours. Even on vacation, we might find ourselves streaming content, having a conversation, eating dinner, and checking work emails all at once. It’s no surprise that we often feel fragmented, exhausted, and unfulfilled. When was the last time you finished a book in one go? How many browser tabs are open on your devices right now? Are your files organized for later review, or are they piling up? And how often have you set personal goals, like losing weight, writing a book, or starting a business, only to postpone them indefinitely? Oh wait, that’s me!

The Role of Discipline in Personal Development

Discipline is the ability to pursue what one thinks is right despite temptations to abandon it. Lack of discipline can be seen in behaviors where individuals choose easier, more gratifying tasks over more necessary and challenging ones, not because they are unable to focus, but because they prefer not to. Understanding the difference and learning how to develop discipline can be transformative, shifting from “I can’t” to “I don’t want to” to “I will.”

We all know we should exercise, eat healthy, save a percentage of our income for retirement, read more, learn new skills, and more. We know that in order to achieve our life goals, we have to actually DO the work. It’s not a lack of knowledge, it’s a lack of discipline. Taking the small, consistent, diligent steps required to achieve a life goal isn’t exciting. That work usually happens in the dark hours before sunrise as you sweat on your treadmill in the garage alone, or at lunch where you cram your sandwich in quickly and start to go over your notes for the class you’re taking, or the times when you really want to go out and party, but opt for a healthy dinner and tea instead. It’s rarely instagram worthy, there’s no celebration for it, and often weeks of work yield minimal results. With big goals, you are in for the long haul — and in a world where you can microdose rewards nonstop? That’s a hard sell.

Discipline is essential for personal growth and achievement. It is the backbone of goal setting and goal achieving. Without discipline, aspirations remain dreams rather than becoming realities. The good news? It is a skill you can develop and practice at any age, every day, no matter where you are starting from or where you want to go.

Strategies to Develop Discipline as an Adult

1. Set Clear Goals: Start with clear, achievable goals. Whether it’s completing a project or improving health, well-defined goals are easier to focus on and achieve. Include a by when date as well!
2. Break Tasks into Smaller Steps: Large tasks can seem overwhelming and may discourage progress. Breaking them down into manageable steps can help maintain focus and momentum. Let’s say your goal is to find a new job — break it down into tasks you can assign to days and weeks.
3. Establish Routines: Daily routines can enhance discipline. When actions become routine, they require less decision-making, reducing mental fatigue and making it easier to maintain your efforts. Prioritize what matters — if fitness is your top goal, make it happen first. Write your top 3 priorities for the day and get them out of the way before noon.
4. Eliminate Distractions: Identify what commonly distracts you, such as social media or unnecessary multitasking. Minimize these distractions to maintain better focus. Ironically there are a number of phone apps that can silence your distractions, mute all or some notifications or block your work/rest periods (such as the Pomodoro Method).
5. Practice Self-Care: Regular exercise, adequate sleep, and a healthy diet can improve overall mental function and enhance your ability to remain disciplined. This is a crucial part of your daily routine. My optimal performance arises when I — consistently get 7–8 hours of sleep, journal my top 3 priorities and gratitude with coffee when I wake, eat healthy, exercise 60–90 minutes a day, am hydrated and reduce toxins (unhealthy food, alcohol).
6. Use Positive Reinforcements: Reward yourself for achieving small milestones. Positive reinforcement can boost your motivation to stick with your tasks. Notice your progress and celebrate it — if you are making major life changes it will take time for anyone else to notice it. Set targets and truly give yourself the credit you deserve.
7. Reflect Regularly: Take time to reflect on what you’ve accomplished and where you’ve struggled. This can help you adjust your strategies and stay on track. Knowing the ways I tend to sabotage myself has been key to my success — if you’re anything like me, you’ve got a few sneaky ways of slowing your progress. I like to journal (see steps 3 and 5 above) to track my wins and losses and see if they’re correlating with a lack of habits.

Cultivating a Mindset of Achievement

Changing your life and achieving your goals is undoubtedly challenging, but it’s entirely possible. The shift from “I can’t” to “I will” starts with a commitment to act and the discipline to follow through. Remember, it’s not necessarily that you can’t; sometimes you haven’t yet decided to yet (and that’s ok)! Being honest with yourself is part of accountability — when you are ready for change, you will take the steps.

By fostering discipline, you empower yourself to overcome the immediate gratifications that derail your progress and focus on what truly matters. Whether it’s advancing in your career, improving your health, or learning a new skill, discipline is the key to unlocking your potential.

Hey You! Yes, YOU!

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*This article is intended to offer general guidance on the topic of discipline and its role in achieving personal and professional goals. It is not meant to diagnose, treat, or undermine the severity of Attention Deficit Hyperactivity Disorder (ADHD) or any other medical condition. ADHD is a neurodevelopmental disorder recognized by medical professionals and requires a clinical diagnosis. If you suspect you have symptoms of ADHD, we strongly advise seeking assessment and treatment from qualified healthcare providers. Our discussion on discipline is aimed at those who identify a lack of discipline as a barrier to their goals, separate from any medical conditions. We recognize the unique challenges faced by individuals with ADHD and encourage supportive and understanding environments for all.