How To Have The Greatest Winter Arc Of Your Life
Summary
TLDRThe 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
- đ **Transforming Life**: The speaker is determined to transform their life by taking charge and stopping the cycle of procrastination and false promises.
- âïž **Winter ARC Challenge**: A 90-day challenge is proposed to become the best version of oneself and to build discipline.
- đȘ **Daily Exercise**: Committing to at least one hour of daily exercise, including gym and cardio sessions, to build discipline and improve mental well-being.
- đ **Early Rising**: The importance of waking up before 6:30 a.m. to enhance discipline and be ahead of the competition is emphasized.
- đ§ **Cold Exposure**: Immersing oneself in cold water to increase metabolism and dopamine release, promoting a more energetic start to the day.
- đž **Eat the Frog**: The concept of tackling the hardest task of the day first to overcome procrastination.
- đ„ **Mindset**: The necessity of having the correct mindset to stay consistent and push through challenges.
- đ **40% Rule**: The idea that when struggling, one is only at 40% of their potential, and pushing through can lead to limitless energy.
- đœïž **Deep Work**: Committing to at least 2 hours of focused, deep work daily to foster consistency and productivity.
- đ« **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
đȘ 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.
đ„ 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.
Mindmap
Keywords
đĄTransformation
đĄDiscipline
đĄProcrastination
đĄLevel 90 Challenge
đĄDeep Work
đĄCold Showers/Ice Baths
đĄDopamine
đĄEat the Frog
đĄConsistency
đĄ40% Rule
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 [Â __Â ]
ever at what you do you could be
misunderstood by everybody because
you're going to be so [Â __Â ] 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 [Â __Â ] 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 [Â __Â ] lives right now
with the level 90 Challenge and remember
this winter is personal
peace
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