How To Have The Greatest Winter Arc Of Your Life

Summary

The script outlines a personal challenge aimed at transforming one's life by committing to disciplined habits over 90 days. It emphasizes overcoming procrastination, building mental and physical strength through regular exercise, early rising, cold water immersion, and deep work sessions. The speaker reflects on past failures, acknowledges the pain of missed opportunities, and encourages pushing past perceived limits using motivation from within. Inspired by concepts like David Goggins' 40% rule, the message is clear: consistency, discipline, and a refusal to settle for mediocrity are key to achieving success and personal growth.

Takeaways

• 🚀 **Transforming Life**: The speaker is determined to transform their life by taking charge and stopping the cycle of procrastination and false promises.
• ❄️ **Winter ARC Challenge**: A 90-day challenge is proposed to become the best version of oneself and to build discipline.
• 💪 **Daily Exercise**: Committing to at least one hour of daily exercise, including gym and cardio sessions, to build discipline and improve mental well-being.
• 🌅 **Early Rising**: The importance of waking up before 6:30 a.m. to enhance discipline and be ahead of the competition is emphasized.
• 💧 **Cold Exposure**: Immersing oneself in cold water to increase metabolism and dopamine release, promoting a more energetic start to the day.
• 🐸 **Eat the Frog**: The concept of tackling the hardest task of the day first to overcome procrastination.
• 🔥 **Mindset**: The necessity of having the correct mindset to stay consistent and push through challenges.
• 🏃 **40% Rule**: The idea that when struggling, one is only at 40% of their potential, and pushing through can lead to limitless energy.
• 🍽️ **Deep Work**: Committing to at least 2 hours of focused, deep work daily to foster consistency and productivity.
• 🚫 **Cutting Out Cheap Dopamine**: Eliminating sources of instant gratification to rewire the brain's reward system towards more meaningful achievements.

Q & A

What is the main theme of the video script?

The main theme of the video script is personal transformation and self-improvement through discipline and commitment to a 90-day challenge.

What is the 'Level 90 Challenge' mentioned in the script?

The 'Level 90 Challenge' is a 90-day commitment to self-improvement that includes tasks like working out daily, waking up early, and completing challenging tasks to build discipline and achieve personal goals.

Why is the speaker dissatisfied with their current life?

The speaker is dissatisfied because they feel they are underperforming and wasting time, operating at only 20% of their potential, and not living up to the expectations they have for themselves.

What is the significance of the number 35 in the script?

The number 35 represents the number of African-American men who have achieved a certain level of success in a particular field over 70 years. The speaker aspires to become the 36th.

How does the speaker plan to change their life?

The speaker plans to change their life by committing to a disciplined routine that includes daily workouts, waking up early, and completing challenging tasks to build a 'discipline muscle'.

What is the '40% rule' mentioned by David Goggins?

The '40% rule' is a concept that suggests when one feels like quitting or facing a difficult challenge, they are only at 40% of their potential. Overcoming this barrier can lead to a surge of energy and the ability to push through challenges.

Why is waking up before 6:30 a.m. important in the challenge?

Waking up before 6:30 a.m. is important because it allows for an early start to the day, enhancing discipline and productivity, and setting oneself ahead of others who may start their day later.

What does the speaker mean by 'Eating the Frog'?

'Eating the Frog' is a metaphor for tackling the most challenging task of the day first, which helps to overcome procrastination and ensures that important tasks are completed.

What is the purpose of cutting out 'cheap dopamine'?

Cutting out 'cheap dopamine' means reducing the reliance on instant gratification from activities like social media scrolling, processed foods, and gaming. This helps to rewire the brain to seek dopamine from more meaningful achievements, like reaching personal goals.

Why is consistency important in the speaker's plan?

Consistency is important because it helps to build strong habits and ensures that progress is made towards personal goals, even when motivation may wane.

How does the speaker plan to maintain their motivation during the 90-day challenge?

The speaker plans to maintain motivation by using anger and dissatisfaction with their current situation as fuel, and by holding themselves accountable to the challenge they've set.

Outlines

00:00

💪 Transform Your Life: Embrace Discipline and Stop Excuses

The speaker emphasizes the importance of taking control of one's life by eliminating excuses and embracing discipline. They express frustration with their current state of mediocrity, procrastination, and lack of progress due to habitual distractions. They reflect on the possibility of regretting lost time if they don't start pushing their potential now, urging others to join them in becoming disciplined and committing to the 'level 90 challenge' for 90 days to transform themselves into better versions.

05:00

🔥 Push Past Your Limits: The 40% Rule and Mental Resilience

The speaker discusses David Goggins' '40% rule,' which suggests that when you feel like quitting, you've only tapped into 40% of your potential. They reflect on how perseverance through discomfort can unlock limitless energy and strength. The speaker admits to struggling with procrastination and inconsistency but vows to channel anger and frustration towards transforming their life. They set a goal of 2 hours of deep work daily while eliminating distractions, especially cheap dopamine sources, to build discipline and achieve long-term success.

Keywords

💡Transformation

Transformation refers to a significant change in one's life or mindset. In the video, the speaker emphasizes the idea of personal growth and improvement, encouraging viewers to use every second to transform into the best version of themselves. The concept of transformation is central, as the speaker aims to shift from a life of procrastination and underachievement to one of discipline and success.

💡Discipline

Discipline is the practice of training oneself to consistently perform tasks, even when they are difficult or undesirable. The speaker highlights the importance of building a 'discipline muscle,' which will help in achieving long-term goals. Discipline is viewed as the key to overcoming procrastination, staying consistent with workout routines, and completing tasks such as the 'Level 90 Challenge.'

💡Procrastination

Procrastination is the act of delaying or avoiding tasks. The speaker shares their own struggles with procrastination, noting how it has hindered their personal progress and left them feeling disappointed. This concept is a key obstacle that the speaker intends to overcome through the challenge, by adopting discipline and attacking tasks with purpose.

💡Level 90 Challenge

The 'Level 90 Challenge' is a personal development program proposed by the speaker, which lasts for 90 days. It involves daily tasks like working out, waking up early, and doing deep work to develop discipline and transform one’s life. This challenge represents the speaker's commitment to change and encourages others to join them in becoming the best versions of themselves.

💡Deep Work

Deep work refers to focused, uninterrupted work on cognitively demanding tasks. The speaker commits to completing two hours of deep work every day for 90 days, which will help them achieve their goals and grow on their platform. Deep work is seen as essential for cutting out distractions and fostering consistency in efforts towards personal growth.

💡Cold Showers/Ice Baths

Cold showers or ice baths are used as a technique to build discipline and improve mental resilience. The speaker explains that immersion in cold water can increase dopamine levels and enhance body heat, leading to long-lasting mental and physical benefits. This practice is included in the Level 90 Challenge as a way to sharpen the mind and elevate one’s discipline.

💡Dopamine

Dopamine is a neurotransmitter associated with reward and pleasure. The speaker discusses the importance of rewiring the brain to receive dopamine from meaningful tasks, like achieving goals, instead of from quick fixes such as doomscrolling or gaming. This shift in how one obtains dopamine is key to long-term success and forms part of the process of resetting the brain for success.

💡Eat the Frog

'Eat the Frog' is a metaphor for tackling the hardest task of the day first. The speaker mentions this as a crucial strategy to overcome procrastination and build momentum. By completing the most challenging tasks right away, individuals are more likely to be productive and avoid the cycle of postponing important activities.

💡Consistency

Consistency refers to the ability to perform tasks regularly and without interruption. The speaker acknowledges their own struggle with inconsistency, where periods of high productivity are often followed by stagnation. Developing consistency is emphasized as a key factor in achieving long-term goals and forming habits that lead to success in all areas of life.

💡40% Rule

The 40% rule, a concept popularized by David Goggins, suggests that when people feel they have reached their limit, they are actually only using 40% of their potential. The speaker uses this rule as motivation during tough workouts and other challenging tasks, encouraging themselves to push past their perceived limits. This concept reinforces the idea that there is much more energy and capability within us than we realize.

Highlights

The importance of transforming one's life every second and overcoming excuses.

The speaker reflects on the failure of past New Year's resolutions and the desire to achieve greatness.

The concept of the 'Winter Arc' challenge, focused on becoming the most disciplined version of oneself.

Commitment to working out every day for 90 days to build physical and mental discipline.

Waking up before 6:30 a.m. to get ahead of the competition and increase productivity.

The benefits of cold showers or ice baths, including metabolism boost and dopamine release.

Eating the frog concept: tackling the hardest task of the day first to overcome procrastination.

The 40% rule: realizing you have more potential left when you feel like quitting.

Using anger towards past mistakes as fuel for self-transformation.

The speaker challenges himself to complete 2 hours of deep work every day for 90 days.

Cutting out cheap dopamine sources like social media and gaming to rewire the brain for success.

Building consistency as a habit by overcoming barriers that prevent starting tasks.

The idea of resetting your brain to find enjoyment in hard, productive tasks.

The speaker's desire to stop waiting for the perfect moment and start living life with intention.

The concept of the 'Level 90 Challenge' and how the speaker is using it as a personal transformation tool.

Transcripts

it's time to transform Our Lives second

by second you lose the opportunity to

become the person you want to be the

winterer Let It Snow where you going to

stop making excuses take charges I'm

tired of feeling average and

indiscipline hating the fact I should be

attacking my life but Doom scroling

seems so much more gratifying here's my

New Year's resolution for the third year

in a row I fail to fulfill as I explain

to the people around me who I'm going to

do great things with my life this is a

CER you tired of that label I get angry

at myself when I think how far ahead I

could be in my life if it wasn't for all

the procrastinating and false promises I

made to myself why wouldn't you want to

try to go as hard as you could every

chance you get I'm sick and tired of

being sick and tired sick of operating

at 20% of my potential and sick of

feeling like I'm letting myself down

what scares me most is the thought what

if I wake up one day and it's too late

to achieve my dream because I wasted so

much time but then again what if for the

first time in my life I gave it

everything I had what if I can pull this

off what if I was relentlessly committed

to the mission he looked at me and said

there's only been 35 african- amans in

70 years make it through you know what I

said to myself what if I can do the 36

how much would be possible every time I

start doing things I don't want to do I

grow yes so if you want to join me and

becoming the most disciplined upgraded

version of yourself this winter Arc

welcome to the pain Zone it's where we

live I propos to you the level 90

challenge for the next 90 days I dare

you to become the person you feel like

you've been falling short of and build a

discipline muscle that will help you

succeed in all areas of your life so

every day for the next 90 days I will be

completing all of these tasks in order

to gain the discipline I really need to

achieve the goals I've set for myself

because quite frankly if the 16-year-old

version of me analyze me right now I

believe he would be disappointed with

how much time I've with and I want to

become someone who the younger me would

have looked at as an inspiration and

right now I'm so far off that so for

that reason I am making sure this winter

Arc is personal for the next 90 days I

will be working out for at least 1 hour

every day for me this will consist of

five gym sessions and two cardio

sessions working out is a non-negotiable

it changes everything the physical

benefits from working out are great but

what I like even more are the mental

benefits the feeling you get from

walking out of a workout you felt you

couldn't complete is incomparable

working out is the base that builds

everything by working out our discipline

muscle will grow our bodies will improve

and the per ction we hold about

ourselves will be elevated and when we

consistently stick to doing this workout

every day for the next 90 days it's

going to be so hard to not keep our

discipline in the other areas of Our

Lives because we will have learned to

push through that suck factor and we

won't want to let ourselves down during

this transformative period it's key that

we wake up before 6:30 a.m. this is

pretty self-explanatory but by waking up

at this time not only will you enhance

your discipline muscle to another level

you will be completely ahead of your

competition most people wake up rushed

and stressed and get completely overrun

by the morning because they weren't

prepared there's a reason there's so

many cliche quotes about how waking up

early makes you successful so there's a

quot that I live by early to bed early

to rise makes a man young whil while

I've been doing this the last few months

and I can assure you it will transform

your life as soon as you wake up immerse

yourself in cold water either in the

form of an ice b or a cold shower you

probably already know about this by now

but the benefits are just a don't when

you get into cold water as long as you

don't stay in there to the point where

you start becoming hypothermic you

actually are increasing your metabolism

and body heat there's a

2.5x huge increase in dopamine release

very long lasting 2.5x is the amount of

dopamine that's triggered by the use of

cocaine but the difference is cocaine

has a very sharp Peak on it and then it

falls after these 90 days I want to have

upgraded myself so much that my

mentality is unrecognizable and to

achieve that we got to eat the Frog

obviously not literally but this is a

concept where you complete the hardest

task of the day immediately this is

something I'm glad to have in this

challenge because the old me was a

master procrastinator instead of sitting

down and editing that video or working

out I'd just flick to a new tab and go

through YouTube recommended I'd get

stuck there for hours and what about

them tweets that needed to be read I was

a master procrastinator but during these

next 90 days that will all change

because I'm going to start attacking my

life with purpose normality

is what weak people call

living I call it that you want to be

great you want to be bad [ __ ]

ever at what you do you could be

misunderstood by everybody because

you're going to be so [ __ ] obsessed and

so driven to get there that's what it

takes but wait none of these challenges

are going to change anything if we

aren't holding the correct mindset

during this winter Arc how are we going

to stay consistent if our mindset is

totally off see during my recent

workouts the 40% rule keeps popping up

in my head with when I'm struggling in

the set this is a rule by David goggin

when we feel like quitting or the

objective is just too difficult you have

to realize that you are only at 40% of

your potential and once you overcome

that 40% barrier your energy becomes

Limitless like have you ever been out in

a run and at the start you don't know

how you're going to complete this run

because the end seems so far away but

you keep on pushing and suddenly it

feels like you can run with that pain

all day this is essentially you

overcoming the 40% so so you realize

when you feel like quick and giving up

in any task remember that you are only

at 40% of your output and there's so

much more left in you also get angry

that you aren't where you want to be in

life I'm pissed off at the old me for

holding myself back but instead of

hating and beating myself up over it I'm

just going to use that anger as fuel for

this transformation and I'm coming for

everything that I've left on the table

because at the end of the day it really

is you you nobody else really cares if

you really achieve your dreams and when

you're sop procrastinating task like me

making this video for example I kept

putting it off but I realize it really

is you against yourself and it's time

for us to start being the you that wins

that battle so for the next 90 days I'm

going to be completing 2 hours of deep

work minimum a day and I will be cutting

out cheap dopamine I really feel like I

can grow on this platform if I'm

consistent and I put in the work that's

why doing 2 hours of deep work

consistently every day is going to

greatly benefit me and whatever you're

pursuing also make this a non-negotiable

for yourself in consistency is something

that has constantly plagued me one week

I will be super consistent crushing all

my tasks but then the next week I can't

seem the break the invisible barrier

that won't let me start into my work

I'll wait and wait until I've wasted a

week and the cycle repeats so for that

reason I want to build consistency as a

strong habit for myself as I feel it

will take me to the next level during

this winter or I've said this in some of

my other videos but cutting out cheap

dopamine is up there with some of the

greatest life hacks it completely

rewires your reward system instead of

getting your dopamine releases from Doom

scrolling processed foods and gaming you

get your dopamine from achieving your

goals from a hard workout and ultimately

from tasks that require a level of

effort this will cause your brain to

want to do these tasks more often

because that's where it's receiving its

dopamine from this is essentially what

people mean by the term resetting your

brain for Success once you train your

brain in this way hard tasks become

enjoyable and so much more rewarding

look I would be complet completely lying

if I said these next 90 days aren't

going to be challenging as [ __ ] I'm the

best at procrastinating putting off my

tasks I'm feeling sorry for myself but

as they say nothing changes if nothing

changes and man am I changing this

winter AR what I'm saying is I'm always

I'm I'm always waiting for everything to

be perfect before I live my life as soon

as these things line

up I'm going to live my life you know

Dustin porier noticed that about me

and he said to me Point Blank he said

hey man you can't wait for everything to

be perfect to start living your life

let's attack our [ __ ] lives right now

with the level 90 Challenge and remember

this winter is personal

peace