Creating a Pacemaker That Lasts Through 2025

A patient I was serving sometime, came in overwhelmed, carrying the weight of multiple health challenges, with obvious failure to lose weight. They felt lost in the complexity of managing everything all at once, i.e. the multiple medications (pill burden), continuous weight gain, lifestyle changes, endless appointments. Sensing their frustration, I was able to share a simple truth with them: Discipline isn’t about doing everything at once; it’s about starting small and building momentum, one step at a time.

Together, we focused on just one condition that was the most damaging of their wellbeing and would give a ripple effect towards all the others; learning to manage their blood sugar levels through simple but consistent habits. As they succeeded in this single area, their confidence grew, and they began applying the same principles to other aspects of their health. By starting small and staying consistent, they found clarity and control of their whole health.

This patient’s story reflects a universal truth: self-discipline is the building block for unlocking growth, transformation, and wellness. It’s what stands between where you are now and the vibrant, thriving version of yourself that you envision.

Why does Discipline matter?

In health and wellness, discipline is the consistent commitment to making intentional choices and taking deliberate actions that align with your health goals and values, even when motivation fades or obstacles arise (i.e. doing something that you set out to do even when you do not feel like, or when you do not have to). It is the foundation for building sustainable habits, maintaining balance, and nurturing resilience, enabling you to achieve a state of physical, emotional, and social wellbeing. Discipline empowers you to honor promises to yourself, prioritise long-term wellness over short-term gratification, and navigate the challenges of life with purpose and focus.

This has been shown to be the truth, that 'Discipline bridges the gap between':

• Motivation and growth
• Goals and accomplishments
• Dreams and reality
• Illness and wellness

It’s the ability to follow through on your commitments, even when the initial excitement fades. At its core, discipline is an act of self-trust, i.e. keeping promises to yourself and proving you are capable of lasting change. Are you then making that small promise to self and keeping it?

Why then do we struggle with Discipline?

Many of us fail at discipline because of unfulfilled promises to ourselves. This can lead to a cycle of procrastination and self-protection, where the brain resists change to avoid the stress of failure. But there’s good news: accountability can increase your chances of success by up to 90%. These were the simple additions that we added to my patient's journey to a better life through his multiple illnesses.

How to build Discipline

By starting small!

Beginning with one manageable goal and focusing on that, simplifies it and increases the chances that you will achieve it.

Here is an aspect that I add to this, to shine light on how to W.I.N:

• W: What’s your big WHY? Why is this important to you?
• I: Introspect. Who are you, and what matters most to you on this journey?
• N: Network. Who can support and hold you accountable?

Document or celebrate every win. Protect your word by making promises aligned with your values, by saying “no” when necessary to maintain focus and integrity.

The path to transformation

Here’s how discipline rewires your brain and body over time: the process begins in the brain, forming new neural pathways that support the development of this emerging routine. This transformation is known as neuroplasticity.

This is what would happen, if you started on a new health goal tomorrow. Start with:

• Day 1: You have managed to overcome initial resistance. You will feel an energy boost, excitement and improved mood after this achievement.
• Day 21: Carry on daily to day 21, a habit starts to form. The new pathways are starting to stick.
• Day 60: The set goal, done daily, has become automatic.
• Day 90: By day- 90, doing this daily, small as it is, it becomes part of your lifestyle. Your brain finally forms the neural pathways that are likely to stay. Even when you stop, your brain will remember that experience and how tangible it was.
• 1 year: You have achieved a complete mindset shift, with lasting benefits to your health and wellness.

A simple health goal could be to exercise for 10 minutes daily, or to learn about your health for 10 minutes daily, or to reduce your sugar intake by a chosen amount every week until you achieve your goal, or to have an intermittent fast (by delaying your breakfast) twice a week, for three months.

Your Next Step

If you’re ready to build a disciplined, healthier you, begin with one small step. Choose one area of your health that is most urgent to you to focus on, i.e. emotional/mental, physical, or social well-being. Then, get the required support, working together to create a pacemaker that lasts. Start with just one day at a time, find an accountability buddy, and set your pace for 2025. Commit to maintaining the rhythm, even when motivation wanes, for 21 days, then 60, and eventually 90 days.

If you'd like to dive into the details covered in this training, let’s connect! I’d be happy to share the link to where the recording was published—teaching is what I love most!

Add #training in the comments, and I will share it straight away.

This is a disclaimer: The information shared in this series is not intended for treatment purposes but to empower you with the knowledge and tools to take control of your health.

#WellnessWednesday #Discipline #HealthTransformation #HolisticHealth

Sources:

• Phillips, C. (2017). Lifestyle modulators of neuroplasticity: how physical activity, mental engagement, and diet promote cognitive health during aging. Neural plasticity, 2017(1), 3589271. Here
• Book: Atomic Habits by James Clear: How small habits lead to significant changes, tying closely to discipline and habit formation. Here
• Training by Dr. Lillian N. Kaliisa: How Discipline creates the Pacemaker that lasts. Here

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