How to change your life in 90 days
Summary
TLDR本视频提出了一个90天计划,旨在帮助人们实现新年目标并建立良好习惯。演讲者指出,大多数人未能实现目标不是因为缺乏意志力,而是因为没有一个合适的系统。通过反思、计划、执行和审查(RP系统),观众可以设定具体、可控、激励性的目标(NICE目标),并将其转化为日常行动。视频还提供了一个免费的Notion模板,帮助观众跟踪进度。演讲者强调,通过90天的挑战,观众不仅能实现目标,还能更好地了解自己,成为更好的自己。
Takeaways
- 😌 92%的人每年未能实现新年决心,这并非因为缺乏意志力,而是缺少一个合适的系统。
- 📈 通过创建一个90天的计划,可以建立一个系统来激励我们每天采取行动,持续朝着目标前进。
- 🔄 90天的时间跨度是一年中的一个季度,足够我们在生活中做出有效的改变,同时避免感到不堪重负和精疲力尽。
- 🤔 通过“生活之轮”(Wheel of Life)框架来反思和识别生活中需要改进的领域。
- 🎯 将生活之轮分为健康、职业、财务、个人成长、娱乐、人际关系、物理环境和精神福祉等八个部分,并为每个部分打分。
- 📝 制定NICE目标(即短期、基于输入、可控和激励性的目标),这些目标比传统的SMART目标更具体、更注重短期和输入。
- 📉 根据生活之轮的结果,为需要关注的每个生活领域设定一到三个目标。
- 🔄 将目标分解为日常可执行的步骤,确保既不会让自己感到压力过大,也能挑战自己。
- 📊 利用James Clear的行为改变四法则(使之显而易见、使之有吸引力、使之容易、使之满足)来培养习惯。
- 📅 使用Notion模板跟踪日常行动和目标进展,以可视化的方式看到自己的进步。
- ✍️ 通过晨间日记练习来促进反思,帮助解锁个人潜力,同时反思90天挑战过程中的感受。
Q & A
为什么每年有92%的人未能实现他们的新年决心?
-根据视频脚本,人们未能实现目标的原因不是因为缺乏意志力,而是因为缺乏一个合适的系统。
什么是RP系统,它代表什么?
-RP系统代表反思(Reflect)、计划(Plan)和执行(Execute)以及回顾(Review),这是一个帮助人们实现目标并建立良好习惯的系统。
为什么选择90天作为一个计划周期?
-90天是一年的四分之一,这足够长的时间可以让人们在生活中做出有效的改变,同时避免了感到压力过大和精疲力尽。
什么是生活轮(Wheel of Life)?
-生活轮是一个视觉工具,通过将生活划分为健康、职业、财务、个人成长、娱乐、关系、物理环境和精神福祉等八个部分,并为每个部分打分,帮助人们了解生活中哪些领域需要改进。
如何使用生活轮来确定需要改进的生活领域?
-首先在纸上画一个圆,然后将其分为八个部分,每个部分代表生活中的一个重要方面。接着对每个部分从1到10进行评分,1表示需要大量关注,10表示完全满意。
什么是NICE目标?
-NICE目标是近期的、输入基础的、可控的和激励性的目标。这是一种SMART目标格式的变体,重点在于将目标细化为具体的近期目标,并确保这些目标能够激励我们。
为什么在制定90天挑战时要考虑NICE目标?
-NICE目标帮助我们设定具体、可实现的近期目标,确保这些目标在我们的控制范围内,并能够激励我们。这有助于我们在90天的挑战中保持动力和专注。
如何将NICE目标分解为日常行动步骤?
-通过将目标具体化并转化为每日可执行的行动,例如,如果目标是每周去健身房4天,那么日常行动步骤就是每天去健身房。
为什么在执行和回顾阶段要使用James Clear的行为改变四法则?
-这四法则——使其显而易见、吸引人、容易做和令人满意——有助于我们将行动转化为习惯,从而自动化这些行动并将其完全融入我们的日常生活。
如何使用晨间日记(morning Pages)练习来支持90天挑战?
-晨间日记练习要求每天早上在开始一天之前,自由地写下三页思绪。这有助于清除头脑中的杂念,同时在90天挑战中进行反思和自我了解。
视频作者如何计划与观众一起进行90天挑战?
-视频作者计划通过vlog记录自己的90天挑战过程,并在YouTube家族的Discord服务器上创建一个问责渠道,以便与观众一起保持问责并分享进度。
Outlines
🚀 新年目标达成困难的原因及解决方案
本段讨论了为何大多数人未能实现新年目标,并提出了一个90天计划来帮助设定目标并建立良好习惯。提到人们未能实现目标的原因通常是缺乏一个合适的系统,而非意志力不足。介绍了RP系统(Reflect, Plan, Execute, Review),强调90天作为一个季度,是实现生活改变的理想时间段,同时超过养成新习惯所需的平均时间。
📊 使用生活轮评估生活领域
介绍了生活轮(Wheel of Life)这一工具,用于评估和识别生活中需要改进的领域。生活轮是一个将生活分为健康、职业、财务、个人成长、娱乐、人际关系、物质环境和精神健康等八个部分的圆,每个部分根据满意度打分,以确定哪些领域需要更多关注。作者通过个人例子说明了如何使用生活轮来确定需要改进的领域。
🎯 制定NICE目标并规划90天挑战
本段讲述了如何基于生活轮的评估结果来设定NICE目标(近期、输入型、可控、激励性),并将其细化为90天内可执行的日常行动。作者建议从生活轮中识别出的需要关注的领域出发,为每个领域设定一到三个目标,并进一步将这些目标分解为日常可执行的步骤,以确保目标的实现不会让人感到压力过大。
🏋️♀️ 执行和回顾90天行动计划
讨论了如何执行日常行动计划并将其转化为习惯,引用了James Clear的行为改变四法则(使其显而易见、有吸引力、简单易行、令人满意)。作者建议使用便签提醒、找到激励自己的方式、简化行动步骤,并确保行动令人满意。同时,提出了调整目标和执行方式的重要性,以及使用晨间日记等工具进行日常反思。
🤝 开始90天挑战并寻找责任伙伴
作者邀请观众加入90天挑战,并提出通过Discord服务器建立责任伙伴关系,以保持彼此的责任感。作者计划通过视频博客记录自己的挑战过程,并鼓励观众分享他们的目标、进展和遇到的困难。最后,推荐了另一个视频,讲述如何摆脱困境,并感谢观众观看。
Mindmap
Keywords
💡新年决心
💡系统
💡90天计划
💡习惯
💡RP系统
💡生活轮
💡SMART目标
💡日常行动
💡行为改变的四法则
💡早晨页
Highlights
92%的人每年都未能实现他们的新年决心,原因并非缺乏意志力,而是缺乏一个合适的系统。
创建一个90天的计划,不仅设定目标,还要建立一个激励我们日常行动的系统。
90天计划的好处是它是一个季度的时间,足够我们做出有效的生活改变,同时避免感到压力和疲惫。
使用'生活轮'工具来反思并确定生活中需要改进的领域。
生活轮将生活分为健康、事业、财务、个人成长、乐趣、人际关系、物理环境和精神福祉等八个部分。
对每个生活领域进行满意度评分,以确定哪些领域需要更多关注。
在设定90天目标之前,首先要了解我们生活中正在发生的事情,以便集中精力在最重要的领域。
NICE目标是短期的、基于输入的、可控的和激励性的目标,是SMART目标格式的变体。
使用从生活轮中确定的需要关注的领域来设定1到3个NICE目标。
将目标分解为日常可执行的步骤,以确保我们不会因任务过多而感到压力。
执行和审查阶段的目标是将行动转化为习惯,通过肌肉记忆将其整合到我们的日常生活中。
使用James Clear的行为改变四法则:使其显而易见、有吸引力、容易和令人满意。
通过早晨写三页纸的练习来反思和解锁我们的全部潜力。
90天挑战的目的是了解自己,沿途自我提升,而不仅仅是达到90天的终点。
加入Discord服务器,与他人一起进行90天挑战,互相负责。
作者将通过视频博客记录自己的90天挑战过程,并鼓励观众分享他们的目标和进展。
Transcripts
why do 92% of people fail to achieve
their New Year's resolutions every year
what's stopping them from making a
lasting change in their life what if I
told you there's actually a really easy
way that you can achieve your goals and
build some amazing habits while you're
at it what I've realized as I've been
doing my research is that the reason
that people aren't achieving their goals
isn't due to a lack of willpower but
it's from the lack of a proper system so
in this video we're going to create a
powerful 90-day plan that is not only
going to be about setting goals but it's
going to be about creating a system
that's going to motivate us into daily
action while consistently working
towards our goals we've all heard of the
challenges like the 75 hard or the
project 50 challenge but what these
challenges aren't teaching you is how to
actually systemize your goal setting so
that you can actually maintain the
motivation to stay on track and
accomplish these goals so not only are
we going to build a system together
today I've also included a free not
template in the description box below so
that you can use it to follow along with
the system okay on to the system so the
system that we're going to be building
in this video is called the RP system
rpe just stands for reflect plan and
execute and review the reason I'm going
with 90 days is because it's a quarter
of the year which is just enough time so
that we can actually make super
effective changes to our life without
feeling overwhelmed and burnt out when
we are setting goals for the entire year
it can can be easy to forget about those
goals halfway through when things get
busy but when you're looking at a
smaller time frame like a quarter it
makes it a lot easier for you to stay on
track it also exceeds the average amount
of time it takes a human being to create
a new habit so as we're accomplishing
these goals we are trying to build in
new healthy habits that stick as well
okay so let's dive into building the rpe
system starting with step one which is
to reflect we're going to use this
popular and Powerful framework called
The Wheel of Life to really reflect and
I identify the areas in our life that
needs work The Wheel of Life is a super
simple yet efficient visual tool that
will help us see exactly which areas of
Our Lives we're thriving in and which
areas need more attention creating The
Wheel of Life is super simple so take a
sheet of paper and draw out a circle
this circle represents all the different
areas of your life next you want to
break down the circle into eight
sections which are going to represent
all of the critical important aspects of
your life those sections are going to be
health career Finance personal growth
fun relationship physical environment
and spiritual Wellness once you have
these eight sections divided up in your
Wheel of Life we're then going to go
into each section and rate out of 10 how
satisfied we feel about those specific
areas in our life one is going to mean
that it needs a lot of attention and 10
is going to mean that you're feeling
fully satisfied with that aspect of your
life for example if you feel like you've
been really killing it in your career
this year the career portion of of the
pie can be something high like an 8 9 or
10 I do want to say though I rarely ever
put a 10 because I don't believe that we
can fully fully be satisfied with one
area of our life the way that I look at
all areas of my life is that there's
always going to be room for improvement
it's just about prioritizing which areas
are needing attention right now and
which areas that you feel pretty good
about that you can continue to grow but
it's not a priority the reason this
reflect step is so important is because
before before we go in and set our
90-day goals we want to make sure that
we know exactly what is going on in our
heads and in our lives so that we can
set goals and intentions to focus on the
areas that are most important in my
personal Wheel of Life the areas that
I've identified that require the most
attention right now are my spiritual
Wellness my personal growth and fun I
give my spiritual Wellness a five
because although it's something that I
have interest and intention in improving
I just have not been giving it any of my
time and energy at all and it's
something that I really want to get back
into that is also related to my personal
growth or personal Wellness as well I
feel like I used to read a lot more
self-help books and just really be more
intentional about how I'm taking care of
myself mentally the other area that I
feel like I haven't really been giving
time to is fun it's not that I don't
have fun doing the stuff that I do like
I love reading I actually really enjoy
creating videos and Ting for videos and
talking to the community but a lot of
these things have to do with work or are
tied to work for me and honestly
currently there isn't really anything in
my life that I do purely just for fun so
I gave that section A six as well after
that I rated health physical environment
and relationships a seven so it's doing
pretty well but there's definitely still
room for growth in the notion template
that I've included in the description
you'll see a diagram of the Wheel of
Life as as well as all the different
areas listed below so that you can give
your rating that sits at the top of the
page because it's something that we want
to keep in mind while we carry on with
our RP system so if you don't want to
draw out your own Wheel of Life you can
use the notion template step two is
planning so now we have this excellent
starting point for actually getting into
the planning stage which is where we're
going to be doing our goal setting it's
also the stage of the system where we're
going to be mapping out exactly what
this 90day challenge is going to look
like using the data that we got from the
reflect step we can start setting our
nice goals nice goals are essentially
goals that are near-term input base
controllable and energizing it's a
variation of the smart goal format which
I think is really popular and most of us
probably know but the difference is that
we're really focusing on narrowing down
our goals into really specific near-term
and input based goals while making sure
that they are energizing us as well I
think also the controllable aspect is
really important too because sometimes
we set these lofty goals for ourselves
without realizing that those specific
goals are kind of out of our control so
for example if I'm trying to achieve a
goal of 200,000 YouTube subscribers sure
there are things that I can do to work
towards that goal but in reality
actually hitting that number of 200,000
subscribers is completely out of my
control if you already have some lofty
or bigger goals in mind or you've
written down your resolutions for this
year you can actually use those goals
and work backwards to build your nice
goals so for example if one of your
goals is to become a better reader the
nice goal for that would be I am going
to read four books a month two of them
are going to be fiction and two of them
are going to be non-fiction and I'm
going to spend 1 hour a day doing that
looking back at the areas of your life
that we want to give attention to from
our Wheel of Life I want you to write
down one to three goals for each area
that you said needed attention depending
on how many areas you felt needed
attention this could be very few goals
or a lot of goals so for me personally
since health is an area that I want to
do better in I wrote down I want to go
to the gym 4 days a week I want to eat
one clean meal a day and I want to go on
a walk daily personal growth is another
area that I ranked quite low so for that
I wrote I'm going to spend 1 hour
learning something new each day and and
then I'm going to write down exactly
what I learned once you have your list
of nice goals that you potentially want
to work on over the next 90 days let's
figure out exactly which ones we
actually want to prioritize for this
challenge the point of having the RP
system is to ensure that we are not
burning out and that we are not
overwhelming ourselves into creating a
bunch of different tasks that don't fit
into our schedule and that we can't
actually realistically accomplish I
personally decided on nine goals that
I'm going to work on over the next 90
days this is the portion that might be a
little bit different for everyone I
think it depends on the goals that you
are setting as well as what current
engagements you have going on in your
life so if you're a full-time student if
you're working a full-time job we need
to take these things into consideration
as we're building out this system my
nine goals are to go to the gym 4 days a
week to do yoga at home 2 days a week to
go for a walk daily spend 1 hour a day
learning something new and writing down
what I've learned allocating one day a
week for just connecting with people
spending 1 hour a day doing something
fun sell one thing every week that's for
my physical environment category eat one
clean meal a day and to create one video
a week so all of those goals follow the
nice format for me but what I'm going to
do now is actually try to break down
those goals into daily actionable steps
I know I mentioned that we don't want
want to overwhelm ourselves but we also
want to make sure that we're challenging
ourselves as well so for me personally I
have go to the gym 4 days a week which
is fine but then I want to change my do
yoga at home 2 days a week to 3 days a
week so that between going to the gym
and doing yoga I'm moving my body 7 days
a week I did write down allocating one
day a week for just connecting with
people so I'm going to change that into
messaging someone I love
at least once a day for sell one thing
every week to improve my physical
environment AKA to declutter I'm going
to pick out one thing every day to get
rid of over the next 90 days and then
for my last goal which is to create one
video a week I'm going to write down
brainstorm one video idea every day so
you see how I'm taking those goals that
aren't daily goals and breaking them
down into how I can achieve that goal
through a daily action if you're
struggling with this goal setting
portion one question that I really like
to ask myself is what would a better
version of me look like after 90 days
sometimes it's nice to visualize like
what would actually make me feel like I
accomplished something and then work
backwards from that so in my case if
after 90 days I come out more educated
about something I come out fitter and
healthier I come out with a less
cluttered space those are things that
are going to make me feel so so
accomplished so I have daily actions
that are going to help me achieve that
better version of me all right we're on
to step three which is to execute and
review now that we have this list of
daily actions that we want to achieve
over the next 90 days it's important to
remember that our goal here is not only
to well accomplish those goals but it's
actually to build those steps into habit
as well when we're able to turn an
action into a habit it essentially
allows us to automate that action and
have it come from muscle memory and
fully integrate into our daily routine
the way that we're going to be doing
this is by keeping in mind James clear's
four laws of behavior change which are
to make it obvious make it attractive
make it easy and make it satisfying so
for example if you want to make these
daily actions more obvious for yourself
I would write little sticky notes to
remind myself of these goals and put
them in super obvious places so for
example one of my goals is to eat one
clean meal a day I'm going to put a
sticky note on my fridge that says that
so every time I'm going to make food I
will remember that that is one of my
goals for the day you also need to make
your daily actions more attractive so
for example if I hate going to the gym
but that's one of my goals I can make it
more attractive by finding a podcast or
a YouTuber that I love and consuming
that that content while I work out next
you want to make it easy so again taking
the gym example I can do something like
putting out my workout clothes and my
workout shoes the night before so that
when I wake up I don't have to think
about anything else except putting on
those clothes and getting my butt to the
gym and finally you want to make it
satisfying as well this is also why we
have that notion template because
something that is going to make these
daily actions feel really satisfying is
not only improving yourself but also
visually seeing that you are improving
over time so in the notion template I've
included a Tracker so that you can
visually see yourself accomplishing
things day after day as you're
accomplishing your goals it's really
important to actually look back and
review how those goals are going and how
you're feeling over the course of the 90
days execution is also about adjusting
so if you feel like you need to adjust
any of your goals or how you execute
them over the course of the next 90 days
feel free to do that because again the
goal of this is not to burn ourselves
out so if going to the gym 7 days a week
is leaving you in absolute shambles and
you feel like crap at the end of your
day then maybe dial it back and switch
four of those gym days to a yoga day at
home or switch two of them to a
stretching day yes it's important to
challenge ourselves but we want to make
sure we're listening to our bodies as
well and that we are not just
consistently overexerting ourselves for
90 days another method that I like to
use for reflection is the morning Pages
exercise the morning Pages exercise
actually comes from the book The Artist
way and it's a tool that tons of
successful and creative people use to
really help unlock their full potential
it's also super simple all you have to
do is get a notebook and every single
morning before you start your day write
out three full pages of just free flow
thoughts whatever is going on in your
mind jot them down it doesn't have to be
in full sentence structures you're not
writing a novel about your day just
whatever is coming to mind jot them down
and make sure you fill out three whole
pages of it the original purpose of this
exercise is actually to free up your
mind from anything that might be coming
from the day before or the week before
so that you feel more ready to tackle
your day but I also find that within
those three pages I always end up
reflecting on how I'm feeling about
certain things so for me this is the
perfect exercise to use to reflect while
I'm going through this 90day challenge
so that's the rpe system reflecting with
our Wheel of Life planning those daily
actionable steps and then executing and
reviewing that plan as we wrap up the
creation of this system I want you to
remember that the goal of this challenge
isn't just to reach the end of the 90
days but to learn about yourself and
better yourself along the way each step
that you've listed out is literally
tailored to help you become the best
version of ourselves and that's
something that you should keep in mind
as you're embarking on this 90-day
Journey so I'm personally going to be
doing this 90-day Challenge and I'm
going to be vlogging it along the way if
you do decide to do this challenge with
me let's keep each other accountable I
do have a Discord server for the YouTube
family so I'm going to create an
accountability channel in that server so
that we can be account ability buddies
as we go through this challenge I want
to hear what your goals are how your
progress is going and what you're
struggling with because those are all
the things that I'm going to be showing
you in some Vlogs I feel like having an
accountability buddy always makes
whatever you're trying to accomplish
easier so make sure you go and check out
the Discord if you enjoyed this video
you should go watch this video next
where I talk about how to get out of a
rut in three simple steps I am super
excited to get started with the 90d
challenge so I I will see you in the
Discord as well as in my next video
thanks for watching bye
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《做自己的生命設計師》:史丹佛教授手把手,帶你設計屬於自己的最棒人生(絕對不會叫你去尋找熱情)
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