In fitness, as in life, we’re constantly wrestling between two opposing forces within us: our lower self and our higher self. Robert Greene, in The Laws of Human Nature, describes the lower self as impulsive, reactive, and driven by short-term gratification. The higher self, by contrast, is rational, disciplined, and focused on long-term growth. Understanding this principle is the key to creating a sustainable code of conduct that keeps us committed to our health, fitness, and performance goals.
The Lower Self: Your Inner Saboteur
The lower self thrives on comfort, excuses, and instant gratification. It’s that voice in your head telling you:
- “You’ve worked hard; you deserve to skip the gym today.”
- “One cheat meal won’t hurt.”
- “I’m too tired to push myself.”
Left unchecked, the lower self can sabotage even the best-laid fitness plans. Recognizing its influence is the first step to overcoming it. Strength is built by resisting the easy choices. The lower self is persistent, but it’s also predictable.
Recognizing its patterns allows us to prepare for and counteract them:
- Finds reasons to avoid discomfort.
- Seeks quick fixes over sustainable progress.
- Reacts emotionally to setbacks, leading to frustration or self-doubt.
The Higher Self: Your Guiding Compass
On the other hand, the higher self is about aligning daily actions with long-term goals. It’s the part of you that plans meals, schedules workouts, and shows up even when motivation wanes.
Small, consistent changes build momentum. It’s not about perfection but progress—taking deliberate steps toward your goals.
The greatest transformation happens not in the gym, but in your mind. Build the mindset first, and the body will follow. This is the part of us that:
- Sees setbacks as opportunities to learn and grow.
- Plans workouts and meals with intentionality.
- Shows up even when motivation is low.
Building a Code of Conduct for Fitness Success
To align with your higher self and silence the lower self, it’s essential to establish a personal code of conduct. Here’s how:
1. Define Your Core Values
Start by identifying what truly matters to you. What do you stand for? Do you value discipline, health, and self-improvement? Your code of conduct should reflect your values, such as discipline, consistency, and growth.
Success in fitness isn’t about motivation; it’s about systems and discipline that make success inevitable.
2. Identify Lower-Self Triggers
Understand the situations or emotions that activate your lower self. Whether it’s stress, boredom, or social pressures, being aware of these triggers allows you to anticipate and counteract them effectively. For example:
- Stress eating after a tough day.
- Skipping workouts when life gets busy.
The best athletes don’t just train their bodies; they train their minds to stay focused when it matters most.
3. Create Higher-Self Systems
Set up systems to minimize lower-self interference. Build the habits and cultivate the environment that supports your higher self. This might involve:
- Plan workouts in advance.
- Keep healthy snacks available to avoid impulsive choices.
- Track progress to maintain accountability.
Systems minimize the mental effort required to make positive choices, making it easier to stay aligned with your goals. The key to staying in the game is consistency over intensity—show up every day for the long haul.
4. Embrace Small Wins
Progress isn’t always about dramatic changes. Celebrate small victories—each disciplined choice reinforces your higher self and builds momentum. This might involve:
- Completing an extra rep or adding a bit more weight to your lifts.
- Hitting your protein intake goal for the day.
- Choosing a nutritious meal over a tempting unhealthy option.
- Walking or moving more during the day, even if it’s just a 10-minute stroll.
- Showing up for your workout, even when you didn’t feel like it.
- Mastering proper form for an exercise you’ve struggled with.
Each of these actions, while seemingly minor, represents a deliberate choice to prioritize your goals over excuses, moving you closer to the person you aim to become.
Practical Strategies to Stay Committed
Mastering your inner battle requires intentional practices that elevate the higher self and regulate the lower self. Consider these strategies:
- Visualization
- Regularly picture yourself achieving your fitness objectives. Visualize the version of yourself that adheres to your code of conduct. Visualization helps keep your focus on long-term rewards, making it easier to resist short-term temptations. The more you see yourself making disciplined choices the more likely you will reap the rewards.
- Habit Building
- Start small. Focus on building consistent habits. These habits compound over time, creating a solid foundation for lasting success. Master one thing before moving on to the next.
- Accountability
- Surround yourself with people who share your values and support your journey. Whether it’s a training partner, coach, or community, accountability keeps you motivated and on track. Every workout is a chance to prove you’re willing to outwork yesterday’s version of yourself. The right environment fosters the higher self.
- Reward Progress
- Instead of seeing obstacles as failures, view them as opportunities to grow. Celebrate milestones to reinforce higher-self behaviors. Focus on intrinsic rewards like self-pride over extrinsic ones.
How This Principle Translates to Fitness Goals
Health
- Lower self: The lower self might push you toward unhealthy food choices or skipping check-ups.
- Higher self: Choosing nutrient-dense foods and prioritizing preventive care.
Fitness
- Lower self: Skipping workouts or underperforming due to excuses.
- Higher self: Pushing through discomfort to build resilience and strength. The higher self reminds you of the importance of showing up and giving your best effort.
Performance
- Lower self: Settling for mediocrity. Resist discomfort or hard work.
- Higher self: Striving for excellence through consistent effort and focus. Embraces challenges as a pathway to improvement.
The Long-Term Benefits of Mastering Your Inner Battle
When you consistently operate from your higher self, the benefits extend far beyond physical results:
- Mental Strength: Enhanced confidence and discipline.
- Emotional Growth: Greater resilience in the face of challenges.
- Life Alignment: A sense of purpose that permeates all areas of life.
By mastering the inner battle between the lower and higher selves, you can create a lifestyle that supports not just your fitness goals but your overall well-being. Your mindset will determine whether the gym is a battleground for your excuses or a sanctuary for your progress.
Conclusion
The journey to fitness success is as much about mental discipline as it is about physical effort. By understanding the dynamics of the lower and higher self, you can build a code of conduct that keeps you aligned with your goals. Each day presents a choice: to give in to the fleeting temptations of the lower self or to rise above them with the wisdom and discipline of the higher self. There is a loss of opportunity in easy choices. Easy choices offer no resistance and, without resistance, there is no opportunity to grow. Strength is built by resisting the easy choices. The path you choose will shape not only your fitness journey but your entire life.
Which path will you take?
Resources:
Greene, R. (2018). The Laws of Human Nature. New York: Viking Press.
Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
Duckworth, A. (2016). Grit: The Power of Passion and Perseverance. Scribner.
Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. Penguin Books.
Cressey, E. (2008). Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program. Hachette Books.
Venuto, T. (2013). Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World. Harmony Books.
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