Get More Done In 12 Weeks Than Others Do In 12 Months - The 12 Week Year
Summary
TLDR「12we Year」という本は、Brian P. MoranとMichael Lenningtonによって執筆され、人々が持てる最大の可能性を引き出す方法を解説しています。本書では、実行力の向上を通じて人生を変える結果を生み出す方法を学びます。期間化という運動のトレーニング手法を応用し、年間計画を12週間に分割することで、目標達成に向けた緊急性を高めます。さらに、情緒的なつながりや実行システムの4要素を通じて、目標達成に必要な行動を週次で計画し、自己管理を強化します。この方法は、自己実現の道を模索する人々に、夢を実現するための一歩を踏み出すためのガイドとなるでしょう。
Takeaways
- 🚀 「12we Year」という本は、人々が自分の可能性を最大限に引き出すことができる方法を探求しています。
- 🏋️♂️ 運動のトレーニング技術である「ペリオド化」は、特定のスキルにフォーカスし、短期間に大幅なパフォーマンス向上をもたらす原則を持ちます。
- 📅 年に1回の目標設定ではなく、12週間ごとに目標を再定義することで、急務感を高め、達成感を促進します。
- 💡 実行力の向上は、計画や実行方法の変更を通じて、心理学や神経科学の証拠に基づいて4倍のアウトプットを実現できると示されています。
- 🔗 短期目標と長期のビジョンを結びつけることで、行動に情熱と責任感をもたせることができます。
- 🧠 脳の前頭葉皮質は、魅力的な未来についての考えに反応し、目標指向の行動を促進する働きを持っています。
- 📝 ビジョンを書き記し、毎日の計画の始めにそれを確認することで、モチベーションを維持し始めることができます。
- 🎯 12we目標と戦術を設定し、週ごとのアクション(戦術)を通じて目標達成に向けたシンプルな計画を作成します。
- 🤝 同僚のサポートや週ごとのアカウンタビリティミーティングは、目標達成に向けた責任感を高めるために役立ちます。
- 📉 進捗を数値で追跡することで、自己評価を高め、目標達成への自信を強化します。
- 🔄 週末に進捗を振り返り、良い点と改善点を分析することで、次の週に向けた準備ができます。
Q & A
「12we Year」とはどのような本ですか?
-「12we Year」はBrian P. MoranとMichael Lenningtonによって書かれた本で、計画と実行の変更を通じて、12週間で他人が12ヶ月で達成する以上の成果を出す方法を説明しています。
「12we Year」の中心的なアイデアは何ですか?
-「12we Year」の中心的なアイデアは、実行の重要性を強調し、知識よりも実行が重要であると示しています。
「12we Year」で紹介されている「パーシオナライゼーション」とは何ですか?
-「パーシオナライゼーション」は、特定のスキルにフォーカスを当て、4〜6週間集中的にトレーニングし、次にスキルに移るという運動訓練技術です。
「12we Year」で提唱されている「年間を再定義」とは何を意味しますか?
-「年間を再定義」とは、年間計画ではなく、12週間という短い期間に目標を設定し、その期間内に集中して成果を出すことを意味します。
「12we Year」で重要な役割を果たす「感情的なつながり」とは何ですか?
-「感情的なつながり」とは、短期間の行動を将来のビジョンに結びつけることで、高いアカウンタビリティとモチベーションを維持することを指します。
「12we Year」の実行システムにはどのような要素が含まれていますか?
-「12we Year」の実行システムには、ビジョンの作成と使用、12we目標と戦術の設定、プロセスの管理、そして真実への対面という4つの要素が含まれています。
「12we Year」で提唱される週次計画とはどのようなものですか?
-週次計画は、12weプランからその週に期限のあるアクションを計画したもので、毎日のプランはその日に期限のあるアクションに焦点を当てています。
「12we Year」で紹介されている「ピアサポート」とは何ですか?
-「ピアサポート」とは、週ごとのアカウンタビリティミーティングを通じて、お互いにサポートし、アカウンタビリティを高めることを指します。
「12we Year」でどのように進捗を測定するのですか?
-進捗は、週ごとのアクションの完了率を計算することで測定されます。これは、自分自身のパフォーマンスを客観的に評価し、改善点を見つけるのに役立ちます。
「12we Year」の実行システムで「真実への対面」とは何を意味しますか?
-「真実への対面」とは、自分の行動と結果を客観的に評価し、自分自身の進捗を正確に把握することを意味します。
「12we Year」の実行システムを実践することで何が変わるのですか?
-「12we Year」の実行システムを実践することで、日常生活に集中力とアカウンタビリティが加わり、目標達成のための行動をより効果的に計画し実行することができるようになります。
Outlines
🚀 「12週間で人生を変える」
この段落では、多くの人が潜在能力を発揮しない一方で、少数の人々が大きな成果を上げることについて述べています。本書「12we Year」は、Brian P. MoranとMichael Lenningtonによって著されたもので、計画と実行の変更を通じて、12週間で他人の12ヶ月以上の成果を出すことができる方法を提案しています。彼らのフレームワークは、心理学と神経科学の証拠に基づいて、実行の問題を解決し、生活を変える結果をもたらします。本書から得られる4つの重要な洞察について話します。まず、このフレームワークにインスパイアされた運動技術「ペリオド化」について説明します。次に、年を12週間で再定義することの利点、感情的なつながりによる影響、そして実行システム自体についてです。
🏋️♂️ ペリオド化:運動技術からのインスピレーション
ペリオド化は、1970年代にオリンピックの準備のために始まった運動技術であり、特定のスキルに焦点を当てて性能を大幅に向上させる3つの原則を持っています。この技術はスポーツ以外でも成功を促進するのに役立ち、12we Yearはそれを応用して、長期目標を達成するための考え方と行動を変える方法を提案しています。次に、年を12週間で再定義することの利点について説明します。通常の年間計画には欠点があり、特に期限が遠すぎるため、急務感が失われる傾向があります。12週間の期間は、急務感を持ちながらも十分な期間で、目標達成に向けて集中することができます。
💡 感情的なつながり:目標達成への動力
本書では、感情的な投資が行動に対する高度なアカウンタビリティを維持するために必要であると述べています。短期間の行動を将来のビジョンに結びつけることで、モチベーションが高まり、目標達成に向けた行動が促されます。この概念は、最初は受け入れられにくいかもしれませんが、科学的な根拠に基づいて説得力があります。例えば、不確実性に対する脳の反応や、将来のビジョンを定期的に考えることで、前頭葉の活動が増加し、目標に向けた行動が促進されることが示唆されています。
📊 実行システム:計画から成功への道
最後に、実行システムの4つの要素について説明します。これは、ビジョンを週次の仕事に反映させる方法であり、成功を保証する週次ルーティンを形成します。ビジョンの記述、12we目標と戦術の設定、プロセスの管理、そして真実との対面が含まれています。週次計画や同僚のサポート、進捗の測定を通じて、目標達成に向けたアクションを追跡し、自己評価を行います。このシステムは、自分自身を高めるためのモチベーションを提供し、人生を変える可能性を広げます。
Mindmap
Keywords
💡ポテンシャル
💡実行
💡12we Year
💡期間化
💡目標
💡情緒的連結
💡実行システム
💡アカウンタビリティ
💡自己評価
💡ニューロプラスティシティ
Highlights
大多数人未能实现潜能的原因,以及如何通过每天最佳表现来实现长期目标。
《12周年》一书介绍了通过持续执行实现生活改变的方法。
执行问题比知识问题更为关键,例如减肥知识普及但肥胖问题依旧。
Brian P. Moran和Michael Lennington开发的框架可以四倍提升产出。
心理学和神经科学的证据支持通过改变规划和执行来提高效率。
周期化训练技术及其三个原则:专注、集中和超负荷。
周期化技术起源于1970年代的奥运会准备,至今仍被广泛使用。
《12周年》是周期化技术的一种,用于改变思维和行动方式。
重新定义年度计划,将一年分为12个周的周期以增加紧迫感。
年度计划的问题在于截止日期太远,导致缺乏日常执行的紧迫性。
情感联系对于保持高度责任感至关重要,与未来愿景联系起来。
大脑的杏仁核和前额叶皮质在面对不确定性时的不同反应。
通过定期思考你的未来愿景可以加强大脑的前额叶皮质。
执行系统包括四个要素:愿景、12周目标与策略、过程控制和面对真相。
如何创建和使用愿景来开始你的每一天。
设置12周目标和策略,以及如何制定每周和每日行动。
过程控制包括周计划、同伴支持和进度衡量。
同伴支持和每周问责会议对于个人执行的重要性。
如何通过追踪进度和面对真相来建立自信和责任感。
《12周年》如何帮助我们克服生活中的干扰和选择艰难但重要的路径。
通过控制今天的行动,我们可以实现我们能够达到的生活。
Transcripts
how is it that most people never achieve
what they're capable of when some people
accomplish so much what would your life
look like if you could fully tap into
your potential what could you achieve in
6 months 3 years or 5 years if you
performed every day at your best that's
what this book is all about when we want
to accomplish something great we often
assume we need more knowledge but that's
not entirely true for example most
people know that to get in better shape
you need to eat less and exercise more
and yet nearly two out of three adults
in the US are overweight we don't have a
knowledge problem we have an execution
problem this is the 12we Year by Brian P
Moran and Michael lenington it explains
how to achieve life-changing results
through consistent execution through
their work with individuals and
companies the authors have developed a
framework that increases your output by
four times it's been developed over the
years through real world testing and is
supported by evidence from Psychology
and Neuroscience it shows how through
changes to your planning and execution
you can get more done in 12 weeks than
others do in 12 months as the authors
say it's not what you know it's not even
who you know it's what you Implement
that counts there are four key insights
from this book that really stuck with me
firstly we'll talk about the athletic
training technique that inspired this
framework secondly redefining the year
thirdly the impact of an emotional
connection and finally the execution
system itself so firstly let's talk
about periodization it began as an
athletic training technique designed to
massively increase performance it has
three principles Focus concentration and
overload on a specific skill rather than
working on all the skills in athlet
needs at once they focus on one skill at
a time for 4 to 6 weeks and then they
move on to the next skill this technique
was first implemented in the 1970s in
preparation for the Olympics and is
still widely used today periodization
doesn't just work in sports though it
could be used in any aspect of your life
to improve your success the 12we year is
a version of periodization designed to
change how you think and act it defines
what's important to do today to achieve
your long-term goals your results are an
outcome of the actions you take and
those actions are just manifestations of
your thinking therefore when you change
your thinking Everything Changes the
result is more urgency and a clearer
focus on those few activities that
actually drive success if you complete
those actions daily you're guaranteed to
achieve your long-term objectives the
second key point from the book is
redefining the year most people make
their goals for next year at the end of
the current year and from that goal
they'll make a loose plan on how they'll
achieve it interestingly the authors
argue that these annual plans are
actually a bad idea there are many
issues with annual plans but the main
one is that the deadline is too far away
if you get behind in anuary you won't
worry too much as you have a long time
to catch up this thinking continues
until late into the year when it's too
late to actually hit your goals with a
deadline that's so far away we don't
have the urgency to perform every day at
our best it's human nature to act
differently when a deadline is looming
we procrastinate less and focus on what
matters but imagine if we could be like
that all the time to achieve this the
book suggests we redefine the year to
just 12 weeks this has two main benefits
firstly 12 weeks is long enough to get
things done but short enough that you
have a sense of urgency it's like having
the focus that you get when you're
pushing to meet a deadline or cramming
for an exam all year round and the
second benefit is that it brings the New
Year's excitement forward if this year
doesn't go to plan and you get derailed
you don't need to wait 6 to 10 months
for the next one you get a fresh start
every 12 weeks and just like at the end
of the 12mon year at the end of the 12we
year you get a chance to take a break
celebrate and recharge and this reduced
time frame helps to create urgency and
keep you accountable but the book has a
second more critical component the key
to creating almost unlimited motivation
Focus that brings me to the third key
point of the book the emotional
connection the authors suggest that to
stay highly accountable you need an
emotional investment in your actions
they say that the best way to do this is
to tie your short-term actions to a
vision of your future a dream that
includes both your professional and
personal goals I'm not going to lie to
you I struggled to get to grows with
this concept initially but the book
eventually convinced me this resistance
is also widespread amongst typ a people
we tend not to believe in Visions mood
boards or anything like that we see them
as fluffy and unscientific and I'll be
the first to admit that I was firmly in
this camp but the authors convinced me
with these two points firstly when you
have to choose between a comfortable
action or an uncomfortable one is human
nature to want to choose Comfort how
often have you skipped to the gym
because of bad weather if you've got no
emotional stake in the outcome it's too
easy to prioritize your comfort over
your goals to achieve at a higher level
than you are now you need to have a way
to prioritize actions over your
shortterm comfort you must have such a
powerful vision of your future that you
can ignore your short-term discomfort
behind every impossible achievement is a
dreamer of impossible Dreams Robert K
Green Leaf this argument began to
convince me but then the book explains
the science when facing uncertainty
about your future a part of your brain
the amydala reacts negatively the
amydala is helpful when avoiding danger
and staying alive but not when trying to
grow and improve our lives the second
you start thinking about something risky
or uncertain the amydala will try to
shut that down to stop you from doing
something dangerous but there is a
counterbalance to the amydala the
prefrontal cortex the prefrontal cortex
is involved in goal oriented behavior
scientists have proven that there's an
increase in activity in your prefrontal
cortex when you think about a compelling
future Studies have also proven that
your brain can change even as an adult
this is called neuroplasticity your
brain actually changes depending on how
you use it so by regularly thinking
about your compelling future AKA your
vision you strengthen that part of your
brain and that then makes it easier to
act on that vision and if you can
consistently act on it you'll eventually
achieve it but a vision without a plan
it's just a pipe dream and that is where
the final Point comes in the execution
system this system is how you turn these
ideas into a weekly routine that
guarantees success there are four
elements to the system the first is how
we create and use the vision we just
discussed to start you write down a
vision for your life five to 15 years in
the future try to focus on these seven
key areas physical spiritual mental
relationships Financial professional and
personal then look at this every day at
the start of your day I've been doing
this by having it at the top top of my
daily plan which is a notion template I
made to help me complete the 12we year I
look at my daily tasks and I naturally
glance at my vision I would never have
thought I'd be into something like this
it naturally goes against my personality
but it is definitely helping me to stay
motivated right from the get-go each
morning it reminds me why I've dragged
myself out of bed why I'm working and
what I want to achieve the second
element of the execution system is your
12we goals and tactics these are your
actual plans you look at your vision and
from there create a slightly shorter
term goal 3 to 5 years in the future
then set one to four goals for the
upcoming 12we period that align with
your medium-term vision from there you
create weekly and daily actions AKA
tactics that will get you to that goal
doing this gives you a simple plan that
breaks down every action you need to
take to achieve your goals it sounds
simple and honestly it's because it is
but having a clear plan for the next 12
weeks stops me from jumping from idea to
idea when you work on your own it's so
easy to get distracted and try to work
on a 100 ideas at once you start one
idea and everything's great but then it
gets tricky so you quit and try
something else and if you keep doing
that you never really make progress on
any one idea to stop this you need the
third element of the system controlling
the process there are three elements to
this the weekly plan peer support and
progress measures your weekly plan is
just the actions from your 12we plan
that are due this week and your daily
plan is just the actions that are due
that day these plans don't include
everything you need to do that day or
week just the actions that drive you
closer to your goal I look at my plan
each morning and then do those tasks
first I then leave time later in the day
for any other task that I need to do
with buffer blocks that gives me a clear
idea of where to focus but the second
Point has made the biggest difference to
me so far peer support the 12we year
mostly focuses on teams in business so
they have weekly accountability meetings
or WS set each Monday these quick
15-minute meetings help support you and
help you to hold yourself accountable
but that's hard when you work on your
own which is why I set up a Discord
server for anyone doing my 12we year
challenge we meet on Mondays and do an
accountability meeting knowing that I
need to attend that meeting and report
back on my progress gives me that little
push I need to stay on on track and if
that would be helpful to you there's a
link to join for free in the description
at the end of the week you should take
some time to review your progress work
out what went well and what didn't this
will help you to avoid the same mistakes
next week to understand your progress
you need to be able to measure it this
is where the fourth element in the
execution system comes in this element
is confronting the truth there's a
common misconception that scoring
someone damages their self-esteem but
research shows the opposite it builds
self-esteem and confidence as it
documents progress and achievement and
achievement is one of the top motivating
in the workplace according to a study in
the 1940s tracking your performance with
numbers stops you from rationalizing
poor performance we've all done it we
underperform and then find a reason
because it's easier than confronting the
truth while it can be tough keeping
score makes us focus on performance
rather than Comfort at the end of the
week calculate a completion percentage
for each of your weekly actions last
week for example I completed almost all
of my actions I got 100% on my content
and no alcohol actions but missed one
gym workout which led to an 86%
completion score on my exercise goal
when you had these out and divide by the
total I get a total score of 96% for the
week tracking this each week helps to
know if you're actually on track the
author's studies find that a score above
85% is what you need to aim to hit to
achieve Excellence this might be my
favorite part of the system knowing that
skipping something that day will impact
my score is usually enough to get me off
the sofa and doing what I need to do
even if I don't want to life is hectic
and full of distractions full of reasons
not to do something that's hard but
important full of reasons to choose the
comfortable path the great thing about
the 12we year is it makes it easy to
choose the uncomfortable path most of us
have two lives the lives we live and the
lives we're capable of if we can control
our actions today we can achieve the
life that we're capable of thank you so
much for
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