Using Ali Abdaal's Goal Reset Routine With An Adhd Twist 🍋

Summary

The 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

00:00

📅 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.

05:01

🥗 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.

10:03

💭 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.

Keywords

💡Productivity

Productivity in the context of the video refers to the efficiency and effectiveness with which one accomplishes tasks and goals. It is the central theme as the video provides strategies for improving productivity, particularly for individuals with ADHD. The speaker mentions a productivity guru, Ali Abdall, and his business coach as sources of inspiration for the planning exercise.

💡ADHD

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterized by difficulty with attention, impulsivity, and hyperactivity. In the video, the speaker acknowledges the challenges that individuals with ADHD face in creating and following through with plans, and tailors the planning exercise to be more ADHD-friendly.

💡Goal Setting

Goal setting is the process of identifying and prioritizing specific objectives that one wishes to achieve. In the video, the speaker emphasizes the importance of setting clear goals in three main areas: health, work, and personal development, and provides a structured approach to break down these goals into actionable daily tasks.

💡Daily Actions

Daily actions are the specific tasks or behaviors one must consistently perform to achieve their set goals. The video breaks down each goal into daily actions, making it easier to follow through and maintain progress. This concept is crucial for individuals with ADHD, who may struggle with maintaining focus and consistency.

💡Energy Embodiment

Energy embodiment involves adopting the characteristics, attitudes, or energy of a certain individual or persona to motivate oneself in achieving daily tasks and goals. The video suggests choosing a superhero or a person one admires to embody their energy while working towards goals, as a way to tap into admired qualities and reflect one's ideal self.

💡Planning System

A planning system refers to the tools or methods used to organize, track, and manage tasks and goals. The video emphasizes the importance of using a planning system, such as a digital app or a paper planner, to keep goals and tasks visible and to prevent them from being forgotten, especially for individuals with ADHD.

💡Clarifying Questions

Clarifying questions are used to gain a deeper understanding of why certain goals are important, what behaviors and choices are necessary to achieve them, and what the outcomes of achieving or not achieving these goals might be. These questions help to refine and ensure that the goals set are realistic, meaningful, and aligned with one's values and priorities.

💡Outcome Visualization

Outcome visualization is the act of mentally picturing the results or consequences of one's actions, both positive and negative. This technique helps individuals to stay motivated and emotionally connected to their goals, and to understand the potential impact of achieving or not achieving their objectives.

💡Notion

Notion is a productivity and organization tool that allows users to create databases, notes, tasks, and project management systems. In the video, the speaker uses Notion to create a personalized planning system that includes a goal tracker and a weekly planning template, which helps them to visualize and manage their goals and tasks more effectively.

💡Template

A template is a pre-designed format or structure that serves as a starting point for creating documents, plans, or other content. In the video, the speaker both uses and modifies a planning template provided by Ali Abdall's business coach, adapting it to better suit the needs of individuals with ADHD and to integrate into their own planning system.

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