The simple system that makes you unstoppable.

Summary

This 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

00:00

💪 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.

05:02

🧱 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.

10:02

🎯 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.

Keywords

💡Habits

Habits refer to the regular practices or routines that people perform automatically. In the video's context, habits are the building blocks of personal development, where the speaker emphasizes creating positive habits through small, actionable steps. The script mentions 'compounding habits' to illustrate how these small actions can accumulate over time to produce significant results, similar to the concept of compounding interest in finance.

💡Goals

Goals are the desired outcomes or achievements that individuals aim to reach. The video suggests that traditional goal-setting is often too vague and not directly controllable. Instead, the speaker advocates for setting specific actions that contribute to the goal, such as doing '10,000 push-ups' instead of just wanting to lose weight, which makes the process more tangible and achievable.

💡Actions

Actions are the specific steps taken to achieve a goal. The video emphasizes the importance of being action-oriented rather than outcome-oriented. Actions are defined as 'non-negotiable daily push-up minimums' in the script, which means setting a minimum standard of activity that must be met every day, like doing a certain number of push-ups, to build a habit.

💡Friction

Friction, in the context of the video, refers to the barriers or obstacles that prevent individuals from taking action. The speaker talks about minimizing friction by making actions as easy and accessible as possible, such as doing exercises without needing a gym or a personal trainer, and learning a language without feeling overwhelmed by the vast vocabulary.

💡Lego Brick

The 'Lego Brick' is a metaphor used in the video to represent the smallest possible action that one can take towards their goal. It signifies starting with something so simple and manageable that it can be easily incorporated into daily life, like doing a 20-second plank or learning one new word in a foreign language.

💡Anchor

An 'anchor' in the video is an existing part of one's daily routine to which a new habit (the 'Lego brick') is attached. This concept is introduced to ensure that the new habit becomes a consistent part of one's life. For example, the speaker anchors meditation to meals, making it a part of the eating process.

💡Toll

A 'toll' is a requirement or a condition that must be met before one can engage in a desired activity. In the script, tolls are used as a method to enforce new habits, such as doing 10 push-ups before playing video games or learning a new Spanish word before taking a shower. This concept leverages the inevitability of certain daily activities to encourage habit formation.

💡Pavlov's Dog

The reference to 'Pavlov's dog' relates to classical conditioning, a psychological concept where a neutral stimulus comes to evoke a response after being paired with a stimulus that naturally triggers that response. The video uses this analogy to explain how to make a habit enjoyable by pairing it with something pleasurable, thus creating a positive association and desire to perform the habit.

💡Feather

A 'feather' in the video represents a slight increase or additional step in one's habit, which is almost imperceptible but contributes to gradual progress. The speaker uses the metaphor to illustrate the concept of making small, incremental improvements to a habit without overwhelming oneself, such as increasing plank time from 20 to 25 seconds.

💡Skyscraper

A 'skyscraper' is a metaphor for the towering achievement that results from consistently building upon one's habits and skills over time. The video uses this term to inspire viewers to imagine the heights they could reach by continuously adding to their personal development, like stacking Lego bricks to create an impressive structure.

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

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and once again want to give a quick

shout out to a few fine folks we got

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support and this is why I do this so

thank you so much once again