The simple system that makes you unstoppable.
Summary
TLDRThis video script offers a practical framework for achieving goals effortlessly by focusing on specific actions rather than vague outcomes. It encourages viewers to break down ambitions into small, manageable 'Lego bricks' of tasks, integrate them into daily routines with 'anchors' and 'tolls', and incrementally build upon them with 'feathers'. The method leverages classical conditioning to turn these actions into enjoyable habits, ultimately leading to the construction of a 'skyscraper' of compounded habits that propel personal growth and development.
Takeaways
- 🚶♂️ **Action Over Goals**: Instead of setting vague goals, focus on specific, actionable steps that can be taken daily.
- 📅 **Set a Time Frame**: Make your actions measurable by setting a clear time frame for completion, like doing 10,000 push-ups within a year.
- 💪 **Non-Negotiable Minimum**: Establish a daily minimum for your chosen action to ensure consistency and progress.
- 🔄 **Minimize Friction**: Eliminate barriers that prevent you from starting your action, such as distance to the gym or the need for a personal trainer.
- 🧠 **Mental Friction**: Address internal doubts and fears that create mental barriers to starting and continuing your actions.
- 🧱 **Lego Brick Approach**: Break down your goal into the smallest possible unit, a 'Lego brick', which represents a simple, daily commitment.
- 🔗 **Anchor Your Actions**: Link your new habit to an existing routine or 'anchor' to ensure it becomes a natural part of your day.
- 🚫 **Implement Tolls**: Create 'tolls' or requirements that must be met before engaging in other activities, reinforcing your new habit.
- 🐶 **Pavlov's Dog Conditioning**: Use classical conditioning to associate your action with a pleasurable activity, making it something you crave.
- 🪶 **The Feather**: Incrementally increase the difficulty of your action slightly, like adding a few seconds to a plank, to continue growth without overwhelming yourself.
- 🏙️ **Build a Skyscraper**: Continuously add new 'Lego bricks' and 'feathers' to your routine, stacking small habits to create significant, long-term change.
Q & A
What is the main problem the video aims to solve?
-The video aims to solve the problem of people not sticking to their goals and provides a practical framework to achieve them effortlessly.
What is the first step mentioned in the framework?
-The first step is to set actions instead of goals. Actions should be specific, actionable, and time-framed.
Why does the speaker suggest focusing on actions rather than outcomes?
-Focusing on actions rather than outcomes is recommended because actions are specific and controllable, whereas outcomes are vague and often beyond direct control.
What is the concept of the 'Lego brick' mentioned in the video?
-The 'Lego brick' concept refers to breaking down goals into the smallest, easiest possible units of action that can be done immediately and consistently.
How does the speaker suggest overcoming mental friction?
-The speaker suggests minimizing friction by making actions as simple and accessible as possible, such as considering the ground as a gym or learning just one word in a new language per day.
What is the role of an 'anchor' in the framework?
-An anchor is a routine or habit that you already do daily, to which you attach your new action, ensuring it becomes a clear part of your daily life.
What is the 'toll' method mentioned in the video?
-The 'toll' method involves placing small, intentional roadblocks that require you to perform a desired action before engaging in a routine activity, like doing push-ups before playing video games.
What is classical conditioning, and how is it applied in the framework?
-Classical conditioning, illustrated by Pavlov's dog experiment, is used by pairing a challenging task with something enjoyable, creating a positive association that makes the task more appealing.
What does the 'feather' step entail in the framework?
-The 'feather' step involves gradually increasing the difficulty of the action in small, almost imperceptible increments to ensure continued progress without burnout.
How does the framework suggest building long-term, cumulative habits?
-The framework suggests continuously adding new 'Lego bricks' and 'feathers' to create a compounding effect of positive habits, leading to significant personal growth over time.
What is the ultimate goal of implementing the framework described in the video?
-The ultimate goal is to build an 'endless skyscraper' of positive habits, making you unstoppable and allowing you to achieve your full potential.
What example does the speaker use to illustrate their own success with the framework?
-The speaker uses their own experience of training to hold a 15-minute plank daily, eventually coming to crave the exercise.
How does the speaker suggest measuring progress in learning a new skill?
-The speaker suggests measuring progress in concrete actions, such as coding a specific number of functional programs or having a certain number of conversations, rather than vague goals.
What is the significance of the 'sacred rule' in the framework?
-The 'sacred rule' ensures that the enjoyable activity paired with the action remains exclusive to that action, reinforcing the positive association and making the habit more compelling.
How does the video propose dealing with setbacks or lack of progress?
-The video proposes reevaluating your goals to ensure they are genuinely important to you and adjusting the actions or strategies as needed to maintain motivation and progress.
Outlines
💪 Building Habits with Action-Oriented Goals
This paragraph introduces a practical framework for achieving goals by focusing on specific actions rather than vague outcomes. The speaker emphasizes the importance of setting daily, non-negotiable minimum actions that are simple and repeatable. Examples are provided to illustrate the shift from outcome-oriented to process-oriented thinking, such as doing 10,000 push-ups instead of losing weight. The concept of minimizing friction and starting with the smallest possible action is introduced to make the process as easy as possible to initiate and maintain.
🧱 Establishing Daily Routines with 'Lego Bricks'
The speaker discusses the idea of creating a daily routine by breaking down goals into 'Lego bricks,' which are small, manageable tasks that can be done in 5 minutes or less. These tasks are then turned into lifelong commitments, similar to unconscious habits like brushing teeth. The concept of finding an 'anchor' in daily life to ensure the routine is followed is introduced, along with the idea of 'tolls,' or requirements that must be met before engaging in other activities. The paragraph concludes with the suggestion to make these new habits as enjoyable as possible to increase adherence.
🎯 Incremental Progress and the Power of 'Feathers'
In this paragraph, the speaker explains the process of gradually increasing the difficulty of the 'Lego brick' tasks, likening it to adding feathers to a growing structure. The emphasis is on making these incremental steps so small that they are almost imperceptible, but when repeated, they lead to significant progress over time. The speaker shares personal examples of how they increased their plank time and encourages viewers to patiently build upon their established routines without overexerting themselves.
Mindmap
Keywords
💡Habits
💡Goals
💡Actions
💡Friction
💡Lego Brick
💡Anchor
💡Toll
💡Pavlov's Dog
💡Feather
💡Skyscraper
Highlights
A practical framework is introduced to help achieve goals effortlessly by focusing on actions rather than vague outcomes.
The importance of setting specific actions and time frames is emphasized, such as doing 10,000 push-ups within a year.
A non-negotiable daily minimum for actions is suggested to establish a routine.
The concept of minimizing friction by making actions as easy and accessible as possible is discussed.
The idea of a 'Lego brick' is introduced, representing a small, simple action that can be done daily.
Making a life commitment to a daily action, like holding a plank for 20 seconds every day, is suggested.
The use of role models' daily habits is recommended to inspire and motivate personal 'Lego bricks'.
Transforming life starts with small, daily actions rather than waiting for a distant future.
An 'anchor' is described as a daily activity to which a new habit can be attached for consistency.
The concept of 'tolls' is introduced to create barriers that require completing an action before proceeding with a desired activity.
The idea of using classical conditioning to make difficult tasks enjoyable by pairing them with pleasurable activities is explained.
The 'sacred rule' is introduced to ensure that a pleasurable activity is only done while performing the desired action.
The 'feather' concept is explained as a small, incremental step to gradually increase the difficulty of the habit without overwhelming oneself.
Building a 'skyscraper' of habits is the final step, where small actions accumulate over time to create significant growth.
The power of compounding habits is highlighted, comparing it to the growth seen in compounding interest.
The potential for personal transformation through consistent, small daily actions is emphasized.
A call to action is made for viewers to implement the framework and share their goals for the year.
Transcripts
we all want to be better stronger
smarter healthier but for some reason we
never seem to stick with it in this
video I'll teach you a simple
step-by-step practical framework that
solves that problem allowing you to blow
past your goals effortlessly this system
is literally what I use to train myself
to not only be able to hold a 15-minute
plank literally every single day but to
actually crave it if you want that kind
of raw power to imbue everything you do
stick with me and let's get it step one
don't set goals set actions typical
goals are vague and impractical telling
yourself you want to lose 20 pounds is
meaningless one it doesn't tell you how
you're going to get there and two is an
outcome you cannot directly control
instead make it as specific as possible
both in action and in time frame a goal
shouldn't be to lose 20 lbs it should be
to do 10,000 push-ups even better is to
say you'll do all 10,000 by the end of
the year now you can immediately
visualize all the steps needed to
accomplish this goal literally from step
one all the way to step 10,000 then set
a non-negotiable daily push-up minimum
and Bam you're in business simple
actionable and repeatable don't expend
any further thought on the matter hit
the goal and start another here's some
other examples goal isn't to learn
computer programming goal is to code 25
functional programs goal isn't to get
into a relationship goal is to have 100
interesting conversations with strangers
goal isn't to become a famous YouTuber
goal is to make 100 videos stuffed with
as much value as possible see the
difference don't be outcome oriented be
action oriented focus on processes you
can control even better if these actions
can be broken down into 5-minute
bite-sized chunks you can literally do
right now this is the Crux of step two
the smallest and easiest unit possible
what can you do in the next 5 minutes
that would get you closer to where you
want to be step two is all about
minimizing ing friction both real and
imagined gym too far away get rid of it
that's friction the ground you're
standing on is the gym you're already
there and it's free don't have a
personal trainer you don't need it
that's friction don't pay someone to
tell you to do 10 burpees just do 10
burpees want to learn Spanish but you're
intimidated by how much you need to
learn that's mental friction stop
scaring yourself you don't need all
93,000 words of the Spanish language
just 30,000 for native level fluency and
3,000 for a basic conversation heck you
don't even need all 3,000 today all you
need is one that's your Lego brick as
small and simple as possible my word
today is poo oh I even have my word for
tomorrow too at Manos that's 2,998 to go
and I barely even broke a sweat progress
my plank Journey started with 20 seconds
that was my Lego brick it was all I
could do and so that was all I needed to
do 20 seconds is not a lot but this
wasn't just a oneoff thing this was a
commitment to playing 20 seconds a day
every single day for the rest of my life
a Lego brick is thus a life contract a
life commitment understand the
significance of what you're about to
embark on sounds pretty daunting but
it's actually not your life is already
filled with unconscious life commitments
like brushing your teeth eating food
going to work only difference is that
these are pretty much standard every
average Joe brushes their teeth and
wipes their ass if you don't want to be
average then do things the average
person does not do what kind of Lego
bricks Do Your Role Models do daily if
you aren doing them too why do you
deserve the life rewards they enjoy
point is transforming your life doesn't
materialize in some distant future when
you figured it all out transforming Your
Life Starts Today it starts now and
literally should only take 5 minutes
when becoming a better you is so simple
there's no excuse to not do it in fact
that's the entire idea behind the Lego
break it should be so easy and
frictionless that even a baby could do
it and if at this point you still aren't
doing it well that tells you something
right looks like this thing wasn't that
important to you you don't want it
enough so stop lying to yourself and go
pick something you actually do want and
when you figure it out come back for
step three the anchor and the toll the
anchor is something you already do in
your everyday life that you then tack
this Lego brick to this is how you carve
out a safe haven then sure this task
becomes a clear part of your daily life
James Clear calls this a cue or a
trigger in his book Atomic habits for
example to read more I've anchored
audiobooks to several key parts of my
day instead of scrolling social media
while taking dumps I now listen to the
next chapter of a great book to meditate
more I've anchored meditation to all my
meals instead of going onto my phone or
mindlessly worrying about stupid things
while I chew I meditate instead eating
food is now keenly associated with
calmly being present with that food and
guess what food is 10 times more
flavorful and interesting too point is
I'm never going to forget to eat right
now I'm never going to forget to
meditate too simple and elegant the toll
is just as simple too imagine your day
safeguarded by several tolls let's say
you want to learn to play the guitar but
you haven't touched it in ages first
thing you do when you wake up is strap
that baby onto your back you can't take
it off until you practiced for at least
5 minutes that's the price of the
morning guitar toll here's some other
examples it costs 10 push-ups to play
video games 10 pages of a book to eat
that piece of candy 20 burpees to order
pizza tonight put tolls even on mundane
things before you can access the shower
you have to learn one Spanish word and
practice its pronunciation the entire
time get as creative as you want I know
what you're thinking putting intentional
roadblocks into the day doesn't seem
practical however if you really think
about it your life is already filled
with tolls too what happens after you
finish taking a dump unless you like to
live dangerously you wipe your ass
that's the toll you pay to get to leave
the toilet right what's the toll to get
out of bed in the morning five snoozes
10 minutes of existential fear 30
minutes of phone scrolling and 5 minutes
of self-pity how about you get rid of
tolls that hold you back and
conscientiously put into place ones that
actually make your life better the less
of something you want like wasting your
time on your phone the more expensive
you make the toll the more you want to
do something like push-ups the more you
tie to something you cannot avoid like
the shower just pretend you're at the
arcade or the carnival you want that
fluffy unicorn 25 raffle tickets my
friend Done Right the whole system
should actually be kind of fun once
that's set next up is Step number four
becoming Pavlov's dog you know the story
where a scientist rings a bell before
serving a dog food and repeats this
until the ringing Bell alone causes
salivation this is called classical
conditioning and guess what you need to
become the dog this is how I've hacked
my brain to Crave 15minute planks in
fact my brain no longer considers it to
be a chore this was no accident I
intentionally built this Association to
ensure I never stop planking to do this
pair your Lego brick with something
incredibly enjoyable the more insanely
enjoyable it is the better only catch is
you can never do it again except when
you're doing the Lego break this is
called the sacred rule for me that
insanely enjoyable thing was a silly
phone game called Clash Royale and thus
my sacred rule was this I can only play
this silly phone game when I'm holding a
plank no exceptions and so I immediately
experienced two benefits one I stopped
wasting hours of my day playing the game
because I could only do it while
planking and two planking suddenly
became much more interesting in fact I
was so addicted to the game that I
started planking randomly throughout the
day just to get a chance to play
needless to say I quickly ratcheted up
my plank times as a result of course
this trick only works when you never
break the sacred rule once you break it
the pavlovian association dies but if
you don't something interesting will
start to happen just like Pav's dog
you'll start to salivate at the thought
of the Lego briak itself the longer you
adhere to the sacred rule the more
tightly interconnected to the reward
centers of your brain the Lego brick
becomes this is how you hack your brain
to enjoy difficult tasks think about the
significance of this While others whine
and moan forced to use discipline each
time they want to get done you just
get it done basically effortlessly not
only have you incorporated into your
daily routine you actually enjoy it
that's a huge unfair Advantage who's
going to become a better piano player in
the end some dude that begrudgingly
forces himself to practice a few times a
week at most or you someone who has
happily practices every single day
without fail because of the huge self-
engineered triggered dopamine Rush that
floods your skull when you practice
answer is pretty clear right only
upfront investment you need to do is
sacrifice one of your addictions to the
sacred rule unless you live with Jesus
in a Convent of nuns watching your every
move I'm sure you have a few vices to
spare let's be real here but hurry up
because we're about to move on to step
five the feather you started with the
Lego brick the smallest and easiest unit
you could have possibly broken your goal
into you've integrated this Lego brick
fully into your life it's anchored down
as securely and as easily as it is for
you to wipe your own ass if you were
really clever you've conditioned your
brain to Crave it congrats you are now
ready for a little bit more but don't
overdo it you've worked so hard to build
this routine don't burn yourself out now
remember you're doing this for the rest
of your life and thus the next
incremental Step Up should almost feel
like nothing almost as if it was just a
feather if I was holding a 20 second
plank before this is when I would start
holding a 25 second plank what's 5 extra
seconds but rounding error that is the
power of the feather imperceptible alone
but when combined and repeated a
thousand times it becomes Unstoppable
key is to take your time and let
yourself get used to this feather I
don't care if it takes you one day or 1
month hold this feather along with the
original Lego brick until the combined
weight becomes as easy as wiping your
ass once again and when that happens
guess what you're ready for another
feather rinse and repeat this is the
exact way I increase my plank time to an
all-time high of 30 minutes a day every
day the only reason why I do 15 minutes
now is because dedicating 30 minutes to
just one exercise was pretty inefficient
there were other muscles I wanted to
work out and other things I wanted to do
like save abandoned puppies and stuff
thus a daily 15-minute plank was the
compromise and now because it's a solid
part of my daily routine requiring
minimal upkeep I'm free to tackle the
next big thing this is the Crux of Step
six building the a skyscraper this is
the part where you simply don't stop
ever always add Lego bricks and Feathers
to Your Arsenal in a continuing train of
accumulating positive habits with a good
anchor or toll these Lego pieces should
naturally click into your day with
minimal effort or thought the idea is
that once they are subconscious your
conscious mind is then free to tackle
even bigger projects with even larger
ramifications this is where the power of
compounding habits really starts to take
off you won't feel it at first but if
you keep at it the growth will soon
become exponential just like compounding
interest makes you wealthy over time
compounding habits makes you Unstoppable
over time forget just planking or
learning the guitar for a moment dream
even bigger think about what you would
look like in 10 years after sticking to
a regimen like this imagine investing in
Lego blocks for literally every skill
tree or project You Ever Wanted Charisma
knowledge emotional intelligence
resilience discipline creativity
initiative compassion stack all these
little little blocks on top of each
other what do you get an endless
skyscraper towering into the sky others
can only dream of this is how you become
Limitless build your skyscraper and
Elevate yourself literally into another
plane of existence as long as you don't
stop building you become by definition
Unstoppable and that's it my friends I
hope today's video gave you some
actionable steps you can take to get to
where you want to be if you enjoyed it
please like share subscribe and then go
tell your friends your grandma and your
pet hamster let me know what you want to
accomplish this year and if you haven't
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Access to more ideas just like this one
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member there all right smile you later
and once again want to give a quick
shout out to a few fine folks we got
natal nalia gaban
2568 q&t MC
4631 KD Mac NC 971 you guys are awesome
I'm super appreciative of all your
support and this is why I do this so
thank you so much once again
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