Using Ali Abdaal's Goal Reset Routine With An Adhd Twist 🍋
Summary
TLDRThe video script outlines a method for planning the last 90 days of the year with intention, focusing on setting goals in three main areas: health, work, and personal growth. It emphasizes the importance of identifying daily actions to achieve these goals and suggests embodying the energy of admired individuals to stay motivated. The script also highlights the necessity of tracking progress and staying connected to one's goals, recommending the use of a planning system to avoid forgetting them. Additionally, it encourages viewers to clarify their goals by asking themselves key questions to ensure they are realistic and meaningful.
Takeaways
- 📅 Embrace the last 90 days of 2023 with intention and focus on completing desired tasks.
- 🚀 Adapt a productivity exercise from Ali Abdall, a YouTube productivity guru, tailored for ADHD-friendly planning.
- 🎯 Identify three main areas (Health, Work, Personal) and set one goal in each to work towards in the last quarter.
- 🥗 For health, focus on actionable goals such as eating more vegetables through meal prepping and recipe planning.
- 📈 Break down work goals into specific projects, with clear deliverables and deadlines.
- 🧘 Personal goals may involve deepening spiritual experiences, like increasing meditation frequency.
- 🦸 Choose role models or admired personalities to embody the energy needed for daily actions towards your goals.
- 🌟 Reflect on the qualities you admire in others and how they can help you approach your goals, aiming to grow as an individual.
- 🔍 Use a planning system like Notion to keep track of daily actions and progress towards goals, ensuring they stay visible and in mind.
- 🤔 Ask clarifying questions for each goal to understand its importance, realism, required behaviors, and how to track progress.
- 🔄 Incorporate goals into your weekly planning to maintain focus and motivation throughout the quarter.
Q & A
What is the main purpose of the exercise described in the video?
-The main purpose of the exercise is to help individuals plan the last 90 days of the year with intention and focus, by setting specific goals and identifying daily actions to achieve them.
Who is Ali Abdall and what is his role in the video?
-Ali Abdall is a productivity guru on YouTube. In the video, he shares an idea from his business coach that helps in planning and setting goals, which the speaker has adapted to be more ADHD-friendly.
What are the three main areas for setting goals as suggested in the video?
-The three main areas for setting goals are health, work, and personal development.
How does the speaker plan to improve their health goal of eating more vegetables?
-The speaker plans to improve their health goal by meal prepping every week, creating soups for lunch, and curating more recipes.
What are the two projects the speaker wants to focus on for their work goal?
-The speaker wants to focus on finishing and launching one project and launching a promotion for another project.
How does the speaker intend to deepen their spiritual experience as a personal goal?
-The speaker intends to deepen their spiritual experience by increasing their meditation practice from once a day to twice a day.
What is the energy exercise mentioned in the video and how does it help with goal setting?
-The energy exercise involves choosing the energy and personality of someone the individual admires to embody while working towards their daily actions or goals. It helps by connecting the individual with the qualities they admire and want to reflect in their approach to their goals.
Why is it important for individuals with ADHD to clarify their goals and intentions?
-It's important for individuals with ADHD to clarify their goals and intentions to ensure they are realistic, to understand the behaviors and choices required to achieve them, and to stay emotionally connected to their goals, helping to keep them front and center in their mind.
How does the speaker track their progress on goals in their Notion system?
-The speaker uses a Gold Tracker template in Notion to break down their goals into smaller tasks and track their progress. They also integrate their goals and progress into their weekly planning template for constant reminders and visual representation of their progress.
What is the speaker's advice for individuals who struggle with remembering their goals?
-The speaker advises individuals to use a planning system that works for them, emphasizing that the brain is not a reliable place to store tasks. They recommend integrating goal-related tasks into the planning system to avoid forgetting about them.
How can the clarifying questions provided in the video help individuals with their goal setting process?
-The clarifying questions help individuals understand why their goals are important, assess the realism of their expectations, consider the behaviors and choices needed to follow through, dedicate time to the goals, track progress, and envision both successful and unsuccessful outcomes. This process helps ensure that the goals set are the right ones for the individual and are actionable.
Outlines
📅 Planning the Last 90 Days of 2023
The speaker introduces the concept of planning the last 90 days of the year with intention and focus. They mention taking inspiration from Ali Abdall, a productivity guru on YouTube, who shared an idea from his business coach. The speaker has adapted the original template to be more ADHD-friendly, acknowledging the challenges faced by those with ADHD in creating and sticking to plans. The template involves setting goals in three main areas and identifying daily actions to achieve them. The speaker shares their personal goals for the quarter, including eating more vegetables, completing work projects, and deepening their spiritual experience.
🥗 Breaking Down Daily Actions for Goals
This paragraph delves into the specifics of how to break down goals into daily actions. The speaker provides examples of how they plan to meet their health goal of eating more vegetables, including meal prepping and creating soups. They also discuss their work goals, which involve completing specific projects and seeking a promotion. For their personal goal, the speaker aims to increase meditation practice. The section also introduces the idea of embodying a certain energy or personality, like that of superheroes or admired figures, to approach daily actions with the right mindset. This exercise is intended to help connect with goals and approach them with the qualities of one's ideal self.
💭 Reflecting on Goals and Tracking Progress
The speaker emphasizes the importance of understanding the 'why' behind setting goals, especially for those with ADHD, to maintain focus and motivation. They share a set of clarifying questions to ask oneself when setting goals, such as the importance of the goal, realism of outcomes, and the behaviors needed to achieve it. The speaker also discusses tracking progress and visualizing goals within their planning system, Notion, to ensure they remain visible and forefront in their mind. They explain how they integrate their goals and associated tasks into their weekly planning template, allowing them to monitor progress and stay connected to their objectives.
🚀 Implementing Goal Strategies and Embracing Energy
In the final paragraph, the speaker wraps up the video by showing how they implement the daily actions into their Notion system to avoid forgetting about their goals. They reiterate the value of the energy exercise in understanding the mindset needed to achieve goals and encourage viewers to use a planning system to store tasks, as the brain is not a reliable task storage system. The speaker also acknowledges the inspiration from Ali Abdall and his coach, and invites viewers to use the provided template to plan their last quarter effectively.
Mindmap
Keywords
💡Productivity
💡ADHD
💡Goal Setting
💡Daily Actions
💡Energy Embodiment
💡Planning System
💡Clarifying Questions
💡Outcome Visualization
💡Notion
💡Template
Highlights
The speaker introduces an exercise to plan the last 90 days of the year with intention and focus.
The idea is borrowed from Ali Abdall, a productivity guru on YouTube, who learned it from a business coach charging $50,000 an hour.
The exercise is adapted to be more ADHD-friendly, acknowledging the challenges of planning and follow-through for those with ADHD.
The template used is a Google Doc, accessible for everyone to use.
Three main areas for goal setting are identified: Health, Work, and Personal.
Within these categories, one goal is chosen for each to work towards in the last quarter of the year.
Daily actions are identified for each goal to break them down into manageable tasks.
The concept of embodying an energy or personality, like superheroes, for daily actions is introduced to enhance motivation.
The exercise aims to reflect on admired qualities in others and use them to approach personal goals.
The speaker shares their personal goals for the quarter, including eating more vegetables, finishing work projects, and deepening spiritual experience.
The importance of tracking progress and staying emotionally connected to goals is emphasized.
Clarifying questions are provided to help understand the importance and feasibility of the set goals.
The impact of achieving or not achieving the goals is considered to provide clarity and direction.
The speaker's method of integrating goals into their planning system, using a Notion template, is demonstrated.
The video concludes with a call to action for viewers to apply the exercise and planning system to their own goal setting.
Transcripts
happy October guys I can't believe we're
actually here but so it is it's the last
90 days of 2023 and I thought it would
be fun to take you through a little
exercise so that you can plan the last
90 days of this year with intention and
focus on doing the things that you want
to get done and to do that I thought I
would swipe an idea from Ali abdall now
he is the productivity Guru here on
YouTube and he actually hired a business
coach who apparently charges fifty
thousand dollars an hour so clearly I'm
way under charging but anyway his
business coach gave him this idea so
Props to them for originating the idea
and I will link his original video below
but what I have done is judged up the
original template to make it a little
bit more ADHD friendly because you and I
both know as ADHD years it's really hard
for us to create a plan and then
actually follow through with it so we'll
start off with Ollie's template and then
we'll work through it from an ADHD lens
so on that note let's get into planning
the rest of 2023 all right right the
first thing I love about this template
is that it's just a Google doc so anyone
can use it I will link to it below so
you can grab a copy and go through this
yourself but where we're going to start
off is by picking three main areas where
we want to set goals now Ollie actually
used Health work and relationship but I
changed relationship to personal to
broaden it a bit so within those three
categories pick one goal that you want
to work towards in the last quarter of
this year for me I picked eating five
servings of veggies a day for my health
goal because y'all I have not been
eating enough veggies over the summer
because I haven't been cooking much so I
gotta get back on that bandwagon for
work I have two projects that one I need
to finish and launch and the other one
it's just a promotion that I need to
launch so more on those later and for my
personal goal I want to deepen my
spiritual experience I've been doing a
lot of meditation lately and the deeper
I go into it the better I feel so more
on that in another video but those are
my three goals or set another way
they're my three intentions that I
really want to focus on in this quarter
so the next part in this process is to
break down what are the daily actions
that need to happen with each goal so
with my intention around eating more
vegetables I know I need to meal prep
every week I also need to create soups
once a week that I can have for lunch
throughout the week that is the best way
to get more veggies into your diet by
the way and I also need to do some
planning and curating more recipes so
that's we're going to do on the dla for
my work goal I've broken down the major
tasks that I need to do they're not
necessarily daily rituals that I need to
do they're more like deliverables and
then for my personal goal I just
basically want to increase my
meditations from once a day to twice a
day and see how that goes now that all
sounds pretty straightforward but the
next part is where it gets fun Ollie's
coach suggested to him that as he comes
up with his goals and his daily actions
to think about an energy that he would
want to embody as he was going through
those daily actions so he chose the
energy and personality of certain
superheroes to embody as he went through
his what he called daily quests but you
can choose anyone somebody you know
personally some of you follow on social
media or a historical figure that you
really admire think about the energy
that they would use to go after these
specific goals and how would they show
up differently that you can embody now
the point of this exercise is
interesting it's not that you're trying
to be someone else but what you're doing
is looking for the qualities in other
people that you admire and you want to
embody and use those to approach your
goals because really that is just a
reflection of your ideal self and how
you want to grow as an individual so for
my goals I picked three people that I
don't know personally but I really
admire their approach to life Kimberly
Snyder who is an author I really love
her approach to health and nutrition so
I want to embody her energy as I start
implementing more veggies into my diet
Justin Welch is an online entrepreneur
I've been following for a while we had
the same value values around freedom of
flexibility and just building a business
that's sustainable both energetically
and financially and doing it with
integrity and then for my spiritual goal
I want to embody the energy of Michael
Singer I just finished listening to a
second book I'll link it below but I
love his energy and approach to
spirituality because it's very
light-hearted and he doesn't take
himself too seriously that is the energy
I want to take with my meditations and
in my own personal development in
general I just don't want to take it too
seriously I want to have fun with it and
see where it takes me so if you're game
for it I highly recommend doing the
energy exercise it's going to help you
connect to those goals a little bit more
and think about how you want to show up
for them now when I did this process
last quarter it was great but the
problem is that I left the goals there
on that Google Document and I never
looked at it again so while I did make
some tangential progress on those goals
I would have made a lot more progress if
I had actually implemented them into my
planning system and cap them front and
center because you know with ADHD out of
sight out of mind we create goals and
then we forget about them so in the last
part of this video I will show you how I
take these daily actions and put them
into my notion system but before we go
there I want to do another exercise that
I think is really important for adhders
when we're setting goals or making
commitments in our life and that is to
get super clear on why we're doing
something why it's important to us and
what we think the outcome's going to be
a few weeks ago I recorded a video
around expectations which I'll link up
here and the point of that video was to
encourage adhders to make sure that all
of the expectations they have of
themselves or the expectations they're
living up to don't go unchecked because
when we're not really thinking about
what it is we're doing we can go in a
million directions so the questions I'm
going to share with you now which will
also be in this template are really
going to help you crystallize these
goals and make sure they're the right
ones for you so for each goal that you
set these are the clarifying questions
that you'll go through don't overthink
it again it's in the chat template but
ask yourself why is this goal or
intention important to you right now
then are you being realistic about them
or are you engaged in some magical
thinking in terms of what the outcomes
are then think about the behaviors and
choices that you'll have to make in
order to follow through on those daily
actions that you wrote down beside your
goal consider how much time you're
willing to dedicate to each of these
goals and how you're actually going to
track progress I'll show you how I'm
going to do that in my notion template
so it'll give you some ideas but you
really want to be tracking progress on
these goals even if just to stay
emotionally connected to it and keep it
front and center in your mind you'll
want to consider what success looks like
and what failure looks like and spoiler
alert the only answer that you would
write under failure is not getting
started but success can be a number of
different things and clarifying that is
really going to help you check your
expectation so that you're not magical
thinking and that it is something you
can actually follow through on and the
last two questions I think are really
powerful to ponder I use these a lot in
my coaching practice is how will life be
different if you achieve this goal and
what will happen if you don't focus on
this goal thinking about those
parameters is really going to give you a
clear idea of where you're going after
and you might might realize after
answering those questions that you may
have created goals that were unrealistic
or too big or too small or not really
all that important to you and if you do
come to that realization congratulations
because you're not setting yourself up
for disappointment trying to go after a
goal that's not really right for you so
I hope all of that makes sense the
templates down below now I'm going to
show you how I take those daily tasks
and move them into my notion system so I
never forget them okay we are in my Gold
Tracker template in notion if you are
interested in this it is the organized
business template that I use it for
business and personal things so here is
the first goal I've already put in there
to eat five servings of veggies a day so
when we're looking at this there's four
main tasks that are associated with this
goal but two of them have to happen
weekly so there's actually then 12
recurring Sunday meal planning tasks and
there's also 12 recurring tasks to to
make soup so that's 24 and then the
other two here so let's say there's a
total of like 26 tasks associated with
this goal my completion goal is to do
the whole 26 tasks right now I haven't
done any but let's say it's two or three
weeks now and I've done I don't know
nine tasks towards this goal then you'll
see that the progress bar shows up which
is a fun way of visually understanding
how well you're doing towards that goal
and then I would just rinse and repeat
with the other two goals so that's the
idea of breaking the goal down and then
chunking it into small tasks you don't
have to use a goal tracker you don't
have to use notion use whatever planning
system works for you but for the love of
God use a planning system because your
brain is a terrible place to store tasks
so the next thing I'm going to do is
edit my weekly planning template so if
you've been around here for a minute
you'll know that every week I start a
new page which is all of my to do's and
focus for that that week and this is the
actual template that I'm editing right
now these are my daily tasks in this
calendar right here and I think what I'd
like to do is add my goals directly to
this page so every time I look at it
I'll be reminded of them so I just want
to come over here and Link that database
and then boom these goals appear right
in my template with my progress report
which is super helpful for me because
I'm a very visual person so every time I
start a new week those goals will appear
in the template and then all of the
associated tasks will appear down here
so that is how I plan to track the goals
that I've set for myself for the last
quarter of this year now that might
sound like a lot of work to you maybe
you're somebody who likes to use a paper
planner you can do the same thing across
any system it's basically just setting
some very specific goals mapping out
what you'll do on a daily basis to get
to those goals and then if you want to
take the extra step of thinking about
the energy you're going to embody in
order to make those goals happen I
thought it was very powerful and then
take those daily actions and put them
into your planner system so that you
don't forget about them and that is
basically it so if you want the template
it is linked below again shout out to
Ali abdall and his fifty thousand dollar
an hour coach for inspiring today's
video and on that note guys I will see
you in the next one bye for now
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