140. Mastering Self-Discipline Part 3: The Science of Self-Discipline and how to use it to get more done

The Empowered Brain

תוכן מסופק על ידי Vanessa Calderon and MD MPP. כל תוכן הפודקאסטים כולל פרקים, גרפיקה ותיאורי פודקאסטים מועלים ומסופקים ישירות על ידי Vanessa Calderon and MD MPP או שותף פלטפורמת הפודקאסט שלהם. אם אתה מאמין שמישהו משתמש ביצירה שלך המוגנת בזכויות יוצרים ללא רשותך, אתה יכול לעקוב אחר התהליך המתואר כאן https://he.player.fm/legal.

Fixable

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How to get your confidence back 41:05

לפני 21 weeks41:05

הפעל מאוחר יותר

רשימות

לייק

אהבתי

41:05

When negative feedback shakes your confidence, it can be difficult to get back to feeling like yourself at work. In this episode, Anne and Frances help a struggling listener who has spent years toning herself down in the workplace after being told that she was too assertive — now, she feels that her modest approach is holding her back. Together, they use Anne and Frances’s “trust triangle” framework to explore how empathy, authenticity, and logic can help you rebuild confidence and trust with your colleagues, and share helpful confidence hacks for getting comfy with discomfort. What problems are you dealing with at work? Text or call 234-FIXABLE or email fixable@ted.com to be featured on the show. For the full text transcript, visit ted.com/podcasts/fixable-transcripts Want to help shape TED’s shows going forward? Fill out our survey ! Hosted on Acast. See acast.com/privacy for more information.…

לפני שנה 28:13

MP3•בית הפרקים

This is part three of our four-part series on mastering self-discipline. In this episode, we talk about the science of self-discipline and habit formation. After this episode, you'll understand how to wire your brain to be more disciplined, without being hard on yourself, and how to start creating habits that get you the results you want.

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Learn more about The Journey, the only comprehensive coaching program for high-achieving women, that will teach you, in just 12 weeks, how to get more done, feel better, and overcome imposter syndrome.

193 פרקים

#Self-Improvement #Vanessa Calderon #MD MPP #Empower #Wellness #Brain #Burnout #Positive #Podcasting Education #Habits #Mindfulness

140. Mastering Self-Discipline Part 3: The Science of Self-Discipline and how to use it to get more done

The Empowered Brain

published לפני שנה

שתפו

MP3•בית הפרקים

Links:

Connect with me on: IG and FB.
Watch my free class and learn how to get more done in a day without stress and burnout.
Get your free copy of the Podcast Study Guide.
Subscribe for weekly tips and strategies to empower your brain.

193 פרקים

#Self-Improvement #Vanessa Calderon #MD MPP #Empower #Wellness #Brain #Burnout #Positive #Podcasting Education #Habits #Mindfulness

All episodes

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187. Exciting News and Updates 29:18

לפני 11 weeks29:18

29:18

In this heartfelt episode of The Empowered Brain, I’m sharing some very exciting news. In This Episode, You’ll Learn: How healing generational trauma and reconnecting with your ancestors can be transformative How to redefine success so it’s aligned with your core values and purpose The neuroscience behind fulfillment and why serotonin, not dopamine, should drive our goals Four actionable steps you can take today to start living and working in alignment with your definition of success Come join me on my new podcast! Listen now to Purpose, Profit and Healing – Episode 1 is waiting for you Apple: https://podcasts.apple.com/us/podcast/purpose-profit-healing/id1807391306 Spotify: https://open.spotify.com/show/0t14N6wKrEvh3MsfklhGMn?si=791d1241208e4277 Website: https://purposeprofithealing.buzzsprout.com/ Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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186. How to Feel Less Guilt today and in the New Year 20:18

לפני 27 weeks20:18

20:18

In this episode, I’m diving into the pervasive and often misunderstood emotion of guilt. Whether it’s guilt for setting boundaries, guilt tied to cultural or religious conditioning, or simply guilt for not meeting self-imposed standards, it’s something most of us face. Together, we’ll explore practical ways to identify, process, and release guilt so it no longer controls your life. What You’ll Learn The difference between rational and irrational guilt and how to identify them in your life. How cultural, familial, and societal conditioning contribute to chronic feelings of guilt. Simple techniques to break free from guilt cycles. How to check if you’re living in alignment with your values and moral code. Why self-compassion and self-forgiveness are transformative tools for moving past guilt. Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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185. Creating your Identity on Purpose 29:47

לפני 28 weeks29:47

29:47

In this transformative episode, I share actionable insights on creating your identity intentionally, especially as we prepare for a new year. We explore why crafting your identity matters, the obstacles that often hold us back, and a step-by-step guide to aligning your actions with your desired self. This process is about living authentically, reducing inner conflict, and creating a fulfilling life. Whether you're striving for personal growth or professional success, this episode provides the tools to help you step into the person you’re meant to be. What You’ll Learn in This Episode: Why creating your identity on purpose is essential for living a fulfilling life. The impact of societal and familial expectations on shaping who we are. How to define your future self with clarity and alignment to your core values. The science of small habits and their role in transforming identity over time. How to embrace setbacks as opportunities for growth and practice self-compassion. Tune in to this week’s episode, Creating Your Identity on Purpose, and start taking intentional steps toward your future self. Listen now and take the first step to transform your life! Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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184. The Joy Deficit: Why You Don't Make Time for Joy and How to Get it Back 24:34

לפני 29 weeks24:34

24:34

In today’s episode, we’re diving into joy. We’re tackling why so many of us struggle to make time for joy, the science behind why joy is so good for us, and practical steps to bring it back into our lives. If you have been feeling like you’re ready to uplevel your life, or like something is missing, this one is for you. What You’ll Learn in This Episode Why joy feels inaccessible for so many people, especially high achievers, women, and caregivers. The brain and body benefits of joy. Practical tips to prioritize joy, even if you feel short on time. How to overcome guilt and shift your mindset to embrace joyful activities. Listen to the full episode now to rediscover your joy and learn actionable steps to bring more of it into your life. You’re worth it! Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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183. Understanding and Rewiring Negative Thought Patterns so you can Break Free from Guilt, Imposter Syndrome and Insecurity 32:19

לפני 30 weeks32:19

32:19

In this episode, I dive into the science and solutions behind why negative thought patterns like guilt, imposter syndrome, and insecurity, seem to stick around even when we’re aware of them. These thought loops don’t define us, and I share actionable steps to help you break free and rewire your brain for lasting change. What You’ll Learn in This Episode: The three big reasons why negative thought patterns persist. Why awareness is essential but not enough for true change. A step-by-step guide to rewiring your brain. How to recognize and interrupt thought loops tied to guilt, insecurity, and imposter syndrome. Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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182. How to Prepare for Holiday Stress: Managing Difficult People, Triggering Conversations, and Avoiding Re-traumatization 43:09

לפני 31 weeks43:09

43:09

In this episode, we dive deep into preparing for holiday stress—covering difficult conversations, managing triggering relationships, and avoiding re-traumatization. Holidays can bring joy but also carry stress due to heightened expectations and unresolved family dynamics. I provide simple and practical tools to navigate these challenges. What You'll Learn in This Episode: Why family dynamics trigger deep emotions The science of triggers Handling difficult conversations Setting and maintaining boundaries Practical strategies for emotional resilience The real flex: Leading with love Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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181. Lessons to Improve Emotional Resilience, Inner Peace, and Success 23:42

לפני 32 weeks23:42

23:42

In this episode, I’m breaking down three big takeaways that came to me as I traveled, juggled commitments, and faced some personal reflections. From practicing gratitude to honoring my own needs, these lessons reminded me of the power we hold in our daily choices. Sometimes, it’s the simple shifts in perspective that make all the difference. What You’ll Learn: The value of everyday freedoms The impact of gratitude Practical ways to honor your needs The importance of being present and flexible Grab a cozy spot, tune in, and let’s talk about these road-inspired lessons that might just shift your perspective too! Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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180. The Gifts of Self-Compassion 32:06

לפני 33 weeks32:06

32:06

In this episode, I return to the ever-relevant topic of self-compassion, exploring why it is essential for our mental and emotional well-being and how it impacts our daily lives. Self-compassion isn’t a one-time achievement but a lifelong practice. Drawing from Dr. Kristin Neff's foundational research, I delve into the three core components of self-compassion and offer easy, accessible methods to cultivate it within our busy lives. These practices are designed to help us lead with kindness, resilience, and emotional clarity, both in personal and professional settings. What You’ll Learn: Why Self-Compassion Matters Core Components of Self-Compassion Practical Practices Emotional Resilience and Stress Reduction Tune in for real-life examples, effective practices, and insights to help you cultivate self-compassion as your inner compass, guiding you towards a healthier, happier life. Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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179. The Messy Middle: How to Not Quit When Things Get Hard and Uncomfortable (when you are creating a new habit or self-improvement) 18:17

לפני 34 weeks18:17

18:17

In today’s episode, I dive into what I call the "messy middle"—that challenging, often uncomfortable phase of growth and transformation. Whether it's setting boundaries or rewiring our thoughts, the messy middle is an unavoidable, sometimes frustrating stage. We talk through the steps to recognize and navigate this space without quitting, even when discomfort and self-judgment arise. Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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178. How to Get Your Time Back for YOU! 22:17

לפני 35 weeks22:17

22:17

In this episode, I dive into time management strategies tailored for busy professionals juggling careers, parenting, and personal growth. Based on my coaching experiences, I explore how to clarify priorities, analyze how you’re currently spending your time, and create space for what matters most to you. I share real-life examples and tools to help you break free from the “I don’t have time” mindset and make intentional choices to reclaim your schedule.…

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177. You matter too: Servant Leadership vs Martyrdom, What Are You Practicing? 34:46

לפני 37 weeks34:46

34:46

In this episode, I discuss the importance of recognizing your own value in the midst of serving others. Through personal stories and coaching insights, I explore the difference between being a servant leader and being a martyr, and why it's essential to set boundaries and care for yourself. If you often put others' needs before your own and struggle with feelings of guilt when you take time for yourself, this episode is for you. Key Takeaways: Understanding the difference between servant leadership and martyrdom. The importance of setting boundaries to protect your energy and well-being. How to overcome the guilt of taking time for yourself. Why giving to yourself allows you to give more generously to others. Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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176. Redefining Your Relationship With Weakness 20:00

לפני 38 weeks20:00

20:00

In this episode, I explore the recurring theme of how we define weakness and how it often ties into our misunderstanding of femininity. I guide you through rethinking this mindset, showing how balancing the masculine (yang) and feminine (yin) energies brings more flow, peace, and creativity into our lives. What You’ll Learn: How the words "weak" and "feminine" are often misunderstood and vilified. The difference between masculine and feminine energies, and why we need both for balance. Simple ways to bring the divine feminine into your daily life How to recognize when you’re relying too much on masculine energy and how to shift into a more balanced, creative space. Ready to dive deeper? Tune into the full episode where we break down how embracing both the masculine and feminine energies can lead to more creativity, flow, and fulfillment in your life. Don't miss out—listen now! Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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175. The Power of Ritual and how to incorporate them into your daily life 28:10

לפני 39 weeks28:10

28:10

In this episode, I dive deep into the concept of rituals, how they differ from habits, and why they're so important in our lives. I'll be sharing practical suggestions on how to start incorporating rituals into your daily routine and explaining the science behind them. We’ll explore how rituals protect your energy, help you feel grounded, and honor special occasions. By the end of the episode, you'll have actionable tips to create your own meaningful rituals. Key Takeaways: The key difference between habits and rituals How rituals can protect your sacred energy, ground you, and honor special moments in your life. Morning and nighttime rituals that can transform your mindset and help set the tone for the day or prepare your mind for rest. How rituals can help manage stress and regulate emotions in high-pressure situations. Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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174. The RAIN Pneumonic: How to process and be with difficult thoughts, feelings, and moments 21:52

לפני 40 weeks21:52

21:52

In this episode, I dive into the importance of allowing yourself to sit with your emotions and embrace the process. Plus, I introduce you to the RAIN technique by Dr. Tara Brach, which has been a game-changer for me in processing emotions and fostering self-compassion. What You'll Learn in This Episode: How being present with your actions can shift your perspective on success. Why reframing failure has been key to my growth as an entrepreneur. The steps to using the RAIN technique to help you manage emotions in both business and personal life. How to cultivate mindfulness and self-compassion for deeper fulfillment. Ready to learn how to be with your emotions and embrace the process more fully? Tune in to this episode now to hear the full conversation and start practicing RAIN in your own life. Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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173. Invalidating Your Emotions: Why you do it, how it's effecting you and how to stop 28:35

לפני 41 weeks28:35

28:35

In this episode, we explore why we tend to invalidate our emotions. We discuss the psychological roots of emotional invalidation and the science behind the benefits of acknowledging and feeling our emotions. You'll also learn practical strategies for emotional validation and the risks of suppressing feelings. What You'll Learn: Common ways we unknowingly invalidate our emotions and why this happens. The psychological and cultural reasons behind emotional suppression. The importance of emotional validation for mental and physical health. Risks associated with suppressing emotions Actionable steps to start validating your emotions and improving emotional well-being. Mentioned in this Episode: Take my free Training: How to be more effective without burning out Register Here You'll learn the exact 4 steps you need to take to be more effective and productive, happier and fulfilled, so that you get more done in less time, without stress and burnout, and have the freedom to do what you love. The Journey www.vanessacalderonmd.com/thejourney Learn more and join my all inclusive coaching program, The Journey, where we take everything you've been learning and apply it to your life, so you start getting sustained results in your career, business and your life. The Journey is the only comprehensive coaching program for smart women that teaches you - in just 12 weeks - how to get more done, feel better, and live a life aligned with your purpose. Podcast Study Guide Download it here. Get your free copy of the podcast study guide Let's connect: IG: @vanessacalderonmd FB: @vcalderonmd…

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The Empowered Brain « » 140. Mastering Self-Discipline Part 3: The Science of Self-Discipline and how to use it to get more done

140. Mastering Self-Discipline Part 3: The Science of Self-Discipline and how to use it to get more done

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140. Mastering Self-Discipline Part 3: The Science of Self-Discipline and how to use it to get more done