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Rory Vaden on Self Discipline, Procrastination, and Multiplying Your Time

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“Self discipline is the answer. The problem is procrastination.”
— Rory Vaden

In a lot of past episodes, we’ve talked about how habits are probably the most important element of self improvement and sustained personal growth. Unfortunately, a lot of the force behind habits requires near superhuman self discipline. Fortunately, today, we’ve managed to get THE expert on self discipline on the show, Rory Vaden, to help us understand how to conquer the temptations and distractions that cause us to stray from our goals and ambitions.

Rory Vaden is the world’s leader on defining the psychology around modern day procrastination. He speaks and consults on how to say no to the things that don’t matter, and yes to the things that do. His insights have recently been featured on/in: Fox News, CNN, Wall Street Journal, Fast Company, Inc, Fortune, and the New York Times, and his book, Take the Stairs is a #1 Wall St Journal, #1 USA Today, and #2 New York Times bestseller. He’s also recently published a book on procrastination and time management, which I’m SURE we all want to hear more about! As an award-winning entrepreneur and business leader, he Co-Founded Southwestern Consulting™, as well as The Center for the Study of Self-Discipline.

Additionally, he hosts his own nationally syndicated weekly radio show for “movers and shakers in the world of business™”.

You have a lot to look forward to in this episode. Rory and his team have spent thousands upon thousands of hours developing theories, and frameworks, and methodologies, and he generously shares so many of them with us in such a short time. The episode is absolutely jam-packed: it’s very theory-heavy and offers a lot of very new, unique, and impactful ideas that I certainly had never considered. Quite frankly, you should probably listen to it with a notepad handy, because I’m quite confident you’re going to take away a ton of applicable knowledge to use in your day to day lives.

Please help us cover the (growing) costs of producing the show by checking out our sponsors:

This episode is made possible entirely by Fiverr, not just because they help us cover our expenses, but also because all of our music, intros and outros, and even our editing is actually done through fiverr. We rely heavily on their endless availability of different services all available from just $5.

In this episode, we discuss:

  • Rory’s personal journey from obesity and heartbreak to becoming an expert in self discipline
  • Understanding the neuroscience between habits, discipline, and motivation
  • What is the “paradox principle,” and how can it govern our choices?
  • What are “ultra-performers” or “multipliers,” and how do they behave?
  • What do compound interest and making good choices have to do with one another?
  • What are the 3 types of procrastination, and which ones are actually destructive?
  • Understanding a new concept called “Priority Dilution” that plagues overachievers
  • What does it actually take to change our level of discipline and procrastination?
  • The differences between Rory’s two books, and whom each one is written for
  • Adopting the behaviors of success vs. adopting the thinking that drives it
  • An in depth explanation of the groundbreaking “Focus Funnel” and how it works
  • A brief history of time management theory, and the new thinking of “multiplying time”
  • The differences between the urgency, importance, and significance of your tasks
  • What is a typical day in Rory Vaden’s life, and what are his routines and habits?

Resources Mentioned in This Episode:

Favorite Quotes from Rory Vaden:

“Easy short-term choices lead to difficult long-term consequences. Meanwhile, difficult short-term choices lead to easy long-term consequences.”
“Our animal instincts have programmed us for survival – but not for success.”
“Automation is to your time exactly what compounding interest is to your money.”
“You cannot solve today’s time management challenges using yesterday’s time management thinking.”
“The way that you multiply time is by giving yourself the emotional permission to spend time on things today that create more time tomorrow.”
“Success is never owned, it’s only rented. And the rent is due every day.”



  1. Luiz
    at — Reply

    Thanks, I learned a lot of interesting things in past episodes.

  2. Shivaditya Purohit
    at — Reply

    loved th heart and the depth of the conversation. The way that Dr. Metivier shared from his enormous experience and insights was just amazing. Thank you Jonathan for doing this podcast!! 🙂

  3. Rob
    at — Reply

    Great interview with Dr. Greg Wells! He mentioned a doctor from Colorado around the 42:30 point of the podcast, discussing turmeric and black pepper. I couldn’t make out the doctor’s name. Can you provide me with his full name and maybe his website or contact info. Interested in his products.



  4. Muhammed Sani Ibrahim
    at — Reply

    I am new here, and learning really fast.
    Thank you.

  5. Leonia
    at — Reply

    Maybe oarts of the things he has to share are right, maybe not. If I look at him which impact his nurturing and living style has on himself I see a very old looking man! He is year 1973!! That is not old and he looks definitly much older!! If I would not know his birthyear I would guess that he is in his mid-60ies!! A bit concering for someone who claims his lifestyle is suitable for a long life, isn’t it?

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