this is your sign to go all in

Summary

This video script emphasizes the importance of shifting from New Year's resolutions to sustainable systems for achieving goals. It discusses the need for intrinsic motivation, setting measurable goals, and establishing micro-habits. The speaker shares personal strategies for maintaining discipline and productivity, including time tracking and weekly reflections. The video also highlights the role of support systems and tools, specifically mentioning Shopify for business endeavors, and encourages viewers to embrace failure as a learning opportunity for continuous self-improvement.

Takeaways

• 🚩 **Goal Setting Misconception**: Many people fail to achieve their New Year's resolutions because they focus on goals rather than establishing effective systems.
• 🌟 **Intrinsic Motivation**: Goals should come from within, driven by personal values and desires, rather than external pressures or societal expectations.
• 🤔 **Why the Goal?**: It's crucial to understand the 'why' behind a goal to determine if it's intrinsically motivating or extrinsically influenced.
• 📉 **Breaking Down Goals**: Large goals should be divided into smaller, measurable, achievable milestones and micro-commitments to ensure progress and maintain motivation.
• 👕 **Micro-Commitments**: Start with tiny, easy-to-achieve actions that contribute to the habit or goal, like wearing workout clothes every day as a first step towards a fitness routine.
• 🔄 **Input vs. Output Goals**: Focus on input-based goals (actions you can control) rather than output-based goals (results you can't control directly), such as working out a certain number of times per week.
• 🛠️ **Tools and Support**: Utilize tools like Shopify for business goals and time tracking apps like Timelines for personal development to gain insights into behavior patterns.
• ⏰ **Time Tracking**: Tracking time spent on activities can reveal behavioral patterns and areas for improvement, helping to align daily activities with long-term goals.
• 🌱 **Reflect and Adapt**: Regular reflection on habits and behaviors is essential for self-improvement, allowing for the identification of weak patterns and the implementation of corrective strategies.
• 💪 **Handling Failure**: Success is determined by how we react to failure, viewing it as an opportunity for growth and learning rather than a reason to give up.
• 🔄 **Continuous Improvement**: Implementing a cycle of tracking, reflecting, and adapting is fundamental to achieving goals and personal growth.

Q & A

Why does the speaker suggest that people often fail to achieve their New Year's resolutions?

The speaker suggests that people often fail to achieve their New Year's resolutions because they are doing it wrong by being obsessed with goals rather than establishing effective systems.

What is the main difference between intrinsic and extrinsic motivation according to the script?

Intrinsic motivation comes from within, meaning you deeply want something for personal reasons. Extrinsic motivation, on the other hand, comes from external factors such as societal expectations or impressing others.

Why is it important to identify the reason behind a goal before setting it?

Identifying the reason behind a goal is crucial because it helps determine if the goal is driven by intrinsic motivation, which is more likely to sustain long-term effort and lead to success.

What is a milestone in the context of goal setting as described in the script?

A milestone is a measurable outcome that contributes to achieving a larger goal. It's a smaller, achievable step that can be tracked and measured, such as finding a workout routine or joining a fitness community.

Can you explain the concept of micro commitments in goal setting?

Micro commitments are tiny, easy-to-achieve actions that one performs daily to work towards a larger goal. The idea is to set the bar very low to ensure consistency and build confidence through the regular achievement of these small tasks.

Why is focusing on input-based goals rather than output-based goals recommended in the script?

Focusing on input-based goals is recommended because they are actions within one's control, unlike output-based goals which are results that may not be entirely under one's control. This approach helps maintain motivation and a sense of control over the goal-achieving process.

How does the script suggest using time tracking to improve productivity and self-awareness?

The script suggests using a time tracking app to record how time is spent daily without initially changing any routines. This practice helps to reveal behavioral patterns and provides insights for making intentional improvements.

What role does the Shopify platform play in the script's discussion about starting an online business?

Shopify is presented as an all-in-one commerce platform that simplifies the process of starting and growing an online business. It offers tools for creating websites, accepting payments, and selling on social media, making it accessible for people regardless of technical ability.

How does the speaker address the issue of handling distractions and maintaining focus?

The speaker recommends creating systems that minimize the need for self-discipline, such as going to a cafe to work, waking up earlier for personal time, or using apps to block social media. These systems help to prevent distractions and promote focus.

Outlines

00:00

🚩 Rethinking New Year's Resolutions

The speaker challenges the traditional approach to New Year's resolutions, advocating for the adoption of systems over goals. They share their personal experience of achieving all set goals by shifting focus from external motivations to intrinsic ones. The importance of understanding the 'why' behind a goal is emphasized, distinguishing between extrinsic and intrinsic motivations. The audience is encouraged to identify their true motivations and to set measurable, achievable goals with clear milestones and micro-commitments. The concept of input-based goals over output-based goals is introduced to maintain control over actions rather than outcomes.

05:00

🛠 Tools and Techniques for Goal Achievement

This paragraph discusses the importance of using the right tools and support systems in achieving goals, with a focus on Shopify as an example of a platform that simplifies the process of starting and growing an online business. The speaker also introduces the method of time tracking using an app called Timelines to gain insights into daily activities and behavioral patterns. They stress the importance of identifying time usage patterns that may hinder progress towards goals and the need for intentionality in task.

Keywords

💡New Year's resolutions

New Year's resolutions refer to the personal goals or life improvements that individuals traditionally declare at the start of a new year. In the video, it is suggested that people often fail to achieve these resolutions because they are not set with the right approach or mindset. The script emphasizes the need to move away from being fixated on these resolutions and instead focus on establishing effective systems.

💡Systems

In the context of the video, 'systems' represent a set of procedures or routines that are designed to ensure the consistent achievement of goals. The speaker argues that instead of setting annual goals that are often abandoned, one should establish systems that guide behavior and create lasting change. The video encourages viewers to create systems that do not rely on fleeting motivation but on sustainable habits.

💡Intrinsic motivation

Intrinsic motivation is the internal drive to perform an action for the sake of the action itself rather than for external rewards. The video explains that goals should be pursued for internal reasons, such as personal values or a sense of duty, rather than for external validation or societal expectations. This concept is central to the video's message about setting meaningful and sustainable goals.

💡Extrinsic motivation

Extrinsic motivation is the external factors that drive individuals to take action, such as rewards, recognition, or social pressure. The script contrasts this with intrinsic motivation and suggests that goals motivated by external factors are less likely to be sustained over time. The speaker uses the example of earning $5,000 a month to illustrate the difference between extrinsic and intrinsic motivations.

💡Milestones

Milestones are significant events or achievements that mark a stage in the progress toward a goal. In the video, the speaker advises setting measurable outcomes as milestones to contribute to the achievement of larger goals. For instance, finding a workout routine or joining a fitness community are presented as milestones in the goal of getting in shape.

💡Micro commitments

Micro commitments are small, manageable actions that one can commit to performing daily to work towards a larger goal. The video emphasizes the importance of setting these tiny, achievable actions to build confidence and maintain consistency. An example given is wearing workout clothes every day as a micro commitment to eventually establish a workout habit.

💡Input-based goals

Input-based goals focus on the actions or inputs that an individual can control, as opposed to the outcomes or results, which are often beyond one's control. The video encourages setting goals based on what can be actively done, such as working out a certain number of times per week, rather than on outcomes like losing a specific amount of weight.

💡Time tracking

Time tracking involves monitoring how one spends their time throughout the day. The video suggests that this practice can lead to greater awareness and intentionality regarding daily activities. It is presented as a method to understand behavioral patterns and identify areas for improvement, which is particularly useful for individuals with ADHD, as mentioned in the script.

💡Weekly reflection

Weekly reflection is the practice of reviewing one's actions, progress, and setbacks at the end of each week. The video highlights the importance of this process for learning from failures, adjusting strategies, and planning for the upcoming week. It is part of a continuous loop of self-improvement that can lead to significant transformation over time.

💡Kaizen

Kaizen is a Japanese philosophy of continuous improvement in work and personal life. In the video, the speaker mentions a 'Kaizen template' as a tool for organizing and reflecting on goals, milestones, and micro commitments. The concept of Kaizen is central to the video's message of incremental progress and self-improvement.

💡ADHD

ADHD, or Attention Deficit Hyperactivity Disorder, is a neurodevelopmental disorder characterized by difficulty with sustained attention, impulsivity, and hyperactivity. The video's speaker discloses having ADHD and uses their experience to illustrate the challenges and strategies for maintaining motivation and achieving goals despite this condition.

💡Behavioral change

Behavioral change refers to the process of modifying one's actions or habits. The video emphasizes that learning is only effective when it leads to behavioral change. It suggests that implementing new strategies and tracking progress are essential for actualizing the knowledge gained from learning and reflecting on one's time and actions.

Highlights

The speaker emphasizes the ineffectiveness of New Year's resolutions and suggests focusing on systems instead.

Achieving goals requires intrinsic motivation rather than external pressures.

Goals should be broken down into measurable, achievable milestones and micro-commitments.

The importance of distinguishing between input-based and output-based goals for better control over outcomes.

Wearing workout clothes daily is an example of a micro-commitment to build a habit.

Tracking time can reveal behavioral patterns and areas for improvement.

Using a time tracking app like Timelines can help automate the process of understanding time usage.

Reflecting on time allocation helps to ensure it aligns with long-term goals and personal growth.

The necessity of understanding one's peak performance times for optimized scheduling.

The value of maintaining social connections and the importance of time spent with loved ones.

Identifying and addressing habits that hinder progress, such as excessive social media use.

Creating systems to prevent distractions and support focus, especially for those with ADHD.

Transcripts

every single year we set a bunch of New

Year's resolutions get in shape wake up

early start a business make more money

we tell ourselves that this year is

going to be different you said that last

year too how many of the goals you set

did you actually achieve probably not a

lot of them maybe even none of them let

me tell you the reason because you're

doing it wrong stop being obsessed with

New Year's resolutions what you need is

systems not goals last year I had enough

and decided to do things differently and

thanks to that I achieved every single

goal I set to myself insanity is doing

the same thing over and over again and

expecting different results I'm going to

take you through my process step by step

so that you will make this year the

greatest year of your life get ready to

take some notes and let's get started

thank you Shopify for sponsoring this

video I have ADHD and I often get asked

how are you so motivated all the time

it's quite interesting because for

business related things I don't even

need motivation I do it anyway but for

some of my goals even though when I

really want it I don't do anything about

them and I realize that unless your

goals come from the right place it's

really hard to sustain motivation the

first thing we will dive into is where

do goals actually come from without

realizing it many of our goals can come

from the expectations of others or

societal conditioning the challenge is

that these goals don't come with

intrinsic motivation intrinsic motiv

ation basically means it's coming within

you you know you want that so the first

question you need to ask yourself is why

do you want to achieve this goal

whatever goal you set yourself for the

new year is it because you care about it

and deeply want it or is it because of

external pressures and expectations from

others I want you to pause this video

and write down the reason behind your

goal this is actually really important

and the interesting thing is it's not

about the goal itself but the reason

behind it so the same goal can have an

external reason and an internal reason

for example let's say my goal is to earn

$5,000 a month right if my motivation is

coming from outside so extrinsic

motivation I want to buy a nice watch or

I want to have a trendy lifestyle or I

just want to make 5K because what it's

what I'm supposed to be earning it's

just I want to impress my friends and if

my motivation is coming from inside so

the reason is intrinsic I value freedom

and experiences because Mania loves that

and I value stability or it's my duty as

a parent to to provide Financial

stability for my kids so if we want to

have a long sustainable motivation we

need to shift our reason towards the

internal reasons rather than external

reasons if you can't come up with

internally motivating reasons it might

not be the right goal for you because

every goal should have an internal

reason after that we need to break that

goal into measurable achievable and

input-based smaller goals most people

said we goals like I want to get in

shape okay what are you going to do

about it on day-to-day basis I'm going

to eat healthier to get in shape okay

what is healthier like where's your

start line where are we trying to get to

are you trying to get from here to here

or here to here you know without knowing

these clearly you will get stuck so what

we need to do is set milestones and

micro commitments Milestones are

measurable outcomes that will contribute

to achieving your goal for example if

you want to get in shape the finding a

workout routine that you will follow is

a milestone or joining a fitness

Community you will show up is a

milestone because you can measure that

you show up or not you can measure that

easily micro commitment is the action

you will perform every day to achieve

your goal the reason why it's called

micro commitment is because it needs to

be something tiny something super easy

that you can achieve even when you're

super busy even when you don't have time

when I was trying to make working out a

habit of mine for example I decided to

wear my workout clothes every single day

I'm not talking about working out

literally just wearing those clothes and

putting them on every single day that's

it that was the goal you might you might

find it stupid and think it's not going

to work but trust me lowering the bar as

much as you can is the most crucial step

when it comes to achieving goals and

this is what most people don't do

because the more evidence you have of

actually achieving goals you told

yourself to do the more confidence you

will have in yourself keep the bar low

focus on consistency rather than

Perfection because confidence comes from

competence and after you set your

milestones and micr commitments we need

to make sure that we're in control of

achieving this goal these are input

based goals and output based goals

basically we can control the inputs the

actions that we take but we can't

control the outputs which are the

results so rather than setting an output

based goal like losing 10 kilogram or

something like that set input based

goals such as working out four times a

week not eating junk food 2 days in a

row kind of something like that right

stop the video and fill in your

intrinsic goal Milestones micr

commitments on a piece of paper or on my

notion kaisen template and make sure to

focus on inputs you can get my notion

Kaizen template but by joining my

community where I dive much deeper about

goal setting and motivation so if you're

interested check the link in the

description but you can also write these

on a piece of paper don't worry about it

after you filled out your intrinsic

goals milestones and micro commitments

it's important to remember that the

process of achieving goals whether they

are personal or professional often

requires the right tools and support I'm

sure many of you got interested in the

business World once in your life but

found yourself getting overwhelmed and

couldn't make progress but what if I

told you that there is a platform that

can make it easier for you to start and

grow your own online business that's

where Shopify comes in Shopify is an

all-in-one Commerce platform that allows

anyone regardless of their technical

ability to build and manage their own

businesses whether you want to sell a

physical product digital downloads or

even offer services Shopify has got you

covered with Shopify you can create a

professional looking website accept

payments from customers all around the

world and even sell on social media

platforms like Facebook and Instagram

Shopify has tools specifically designed

for new Merchants like their business

name generator and Shopify learn which

guide you through the process of setting

up your store and their affordable plans

give you everything that you need to get

started but it doesn't stop there

Shopify keeps you with powerful

marketing tools to help you reach and

engage with your customers so if you're

ready to take that leap and start

building your own online business I

encourage you to give Shopify a try

they're offering a free trial so you can

explore all the features and see how

easy it is to get started thank you

Shopify for sponsoring this video

tracking your time is actually one of

the best methods to learn about your

behavioral patterns it's a way to become

more aware and intentional about how you

spend your life and here's how you can

get started first off don't worry about

changing anything in your daily routine

just live your life as normally you

would and to make it easier I recommend

using a Time tracking app app called

timelines I'm not sponsored I just use

it it's pretty cool because you can sync

it with your Apple watch and I call and

this way it automatically tracks your

time without any extra effort from you

now here's the thing track as much as

you can and every time you switch

activities just add them to the app I

know it might feel weird at first and

you might even forget to track sometimes

I always forget but that's totally okay

because the key is to get a rough idea

of how you spend your day if you can aim

to track for a whole week but if you're

skeptical about your commitment you know

like me or you just want to get started

in ASAP you can track for 2 to 3 days it

will give you a good sense of your time

usage and by the way I find it super

helpful to have different categories in

my time tracking app so I have like you

know eating and I have the shower I have

deep work light work things like that

because it helps me to organize my

activities better and I also have the

same categories in my calendar setup so

when I add those events into my calendar

it automatically syns with the app and

and I have the tracking so the whole

point of tracking is to gain insights

into your behavior and find areas you

can make improvements and it's quite

helpful for those who have ADHD like me

because you get sense of time and with

the time you actually be more aware of

how you spend your time and how you

switch tasks the first day I was crazy I

was switching tasks back and forth and

it was like crazy for me to track but

now I'm more intentional and I don't

switch that often at least all right

let's take a moment to really think

about how you spend your time on a daily

basis and identify areas where you can

make some improvements it's important to

look for patterns and routines that

might be holding you back from reaching

your goals rather than trying every

single product VT method you see online

I would recommend identifying your weak

patterns and trying to solve them that

is far more efficient and that will get

you closer to your goals much faster

than trying out every single thing by

taking the time to reflect on your

habits and behaviors you can gain a

deeper understanding of yourself and

make more intentional choices moving

forward and you need to consider your

energy levels and natural rhythms

throughout the day just because everyone

is waking up at 5:00 a.m. you don't need

to wake up at 5:00 a.m. are you more

productive at morning or night

understanding your Peak Performance

times can help you optimize your

schedule and allocate your most

important task accordingly because

everyone is different the important

thing is to make sure you're getting

enough rest and prioritizing self care

taking care of your physical and mental

well-being is crucial for maintaining

productivity

and focus now let's take a look at how

you allocate your time evalate whether

it aligns with your long-term goals are

you dedicating enough time to your

personal growth and development and it's

important to set aside dedicated time

for learning whether it's through

Reading taking courses or engaging in

other educational activities maybe

watching YouTube videos and learning

from them it's important to remember the

value of building and maintaining

relationships and social connections too

making time to spend quality time with

friends family and loved ones is crucial

for our well-being and happiness when I

tracked my time for a week I just

actually realized that some weeks I

don't even socialize you know I don't

even see anyone I'm just like with my

family I don't even see my friends I

don't even talk to anyone and after

realizing that I decided to actually do

something about it because whenever

you're achieving your big goals and

things like that if there's nobody

around you to celebrate that you know

with you then it's a really lonely life

and I don't I don't think it's really

worth it to be honest so now I make sure

that every single week at least I'm

seeing a friend of mine or we're doing a

catchup call or we're just hanging out

I'm making sure to make time for the

things that matters for me so tracking

time is really essential not only for

your productivity but also like for your

mental well-being too as you reflect on

how you currently spend your time you

might uncover areas that can be

optimized or changed to better align

with your goals like me so take a moment

to identify any habits or behaviors that

might be holding you back or preventing

you making progress this could include

excessive time spent on social media

like Doom scrolling or getting CAU up in

unproductive tasks like maybe answering

too many emails by recognizing these

areas you can begin to make intentional

choices to redirect your time and energy

towards activities that truly matter to

you but what you need to remember is we

only learn learn learn and learn but if

there is no behavioral change there is

no learning most people just learn and

never take action but taking action is

the key so we need to apply what we

learn Implement new strategies and we

need to track our progress along the way

because otherwise what's the point of

watching this video right now it's time

to prevent distractions happening I

don't trust myself and I have no self

discipline and that's why I create

systems that won't require my discipline

if you find yourself procrastinating

after getting back from work and

struggle to focus make sure to go to a

cafe after work or if you find yourself

not being able to focus while everyone

is awake at home try waking up earlier

and making time for yourself even for 30

minutes if you realize you never work

out out put your workout clothes in a

visible place or if you realize you

never cook and eat always junk food

never buy junk food at home if you

really want to get that make a rule only

walk to the supermarket and buy one junk

food at a time if you realize you scroll

too much before you go to bed install

apps like AAL and burnout buddy to block

social media if you realize you never

read before bed charge your phone in a

different room buy an alarm clock and

buy a Kindle and place next to your bed

take time for weekly reflection and

create an action plan for the following

week this is something that many people

neglect to do to be honest and everyone

learns and absorb information but they

often fail to apply it to their own

lives and strive for improvement because

applying is the hardest part right

learning is always fun but when it comes

to taking action it's not that fun so

every single week we need to make sure

that we've made progress towards our

goals have you completed your micro

commitments if not what's the reason and

if yes what strategies work for you

reflecting these and understanding these

is important how did you allocate the

majority of your time this week and when

it comes to motivation it's important to

have the drive and work towards

something but what ultimately determines

our success is how we react to failure

because no matter how smart or

successful we might be we will always

fail and when we face with failure we

have two options we can give up and

believe that there is no point in trying

anymore or we can view this failure as

an opportunity for growth and learning

if you believe that your talents and

skills are predetermined and limited

You're simply fearing failure and

avoiding challenge es to be honest but

you know you have the absolute freedom

to do whatever you want and by limiting

yourself you're only hindering your own

progress not anyone else's so every

failure is an opportunity for growth and

learning you can do whatever you want

but I think it's a learning opportunity

and we should learn from them so to

learn from our mistakes and avoid

repeating them we need to reflect

realize and improve and one effective

way to do this is through regular

ideally weekly Reflections that's why we

have included a week weekly review

section to my notion template when you

log your tasks they will be assigned one

of our four groups based on their

urgency and importance effective time

management involves spending the

majority of your time working on non

urgent but important tasks such as

pursuing long-term goals like

maintaining good health and starting a

business you desire it's important to

allocate less time to Urgent tasks as

they can cause stress burnout and

overwhelm every Sunday during our weekly

reflection and feedback time our kais

system automatically provides us with

insights based on the task we have

completed during the week it tells us

how much time we spend in each quadrant

of the Eisen har metric and suggest

actions for the next week and these

feedbacks allow us to rearrange our

schedule and be more realistic in our

planning we can also reflect on our

micro commitments and make adjustments

if we weren't able to be consistent the

previous week whether you have my notion

template or not go through your calendar

and time tracking app and reflect what

you could have done better are you on

your track with your goals do you need

to decrease the bar you know dealing

challenges like ADHD requires having a

system that allows for failure because

you will fail on the road of success

failure is inevitable so if you're

scared of it or if you're running away

from it why we're going to fail and

that's fine we just need to learn from

that and never repeat the same thing and

if you repeat the same thing learn from

it why are you repeating it that's it

and the more we understand our elves in

our patterns the more realistic and less

frustrated we become remember the system

isn't a cure at all but it's a crucial

to finding what works for you after

receiving feedback make a list of action

points for next week and strive to apply

them in your life at the end of the week

reflect on how many action points you

were able to implement were there any

obstacles holding you back can you find

a way to overcome them as you can see

basically this is a pattern right you

track your weak identify your problems

and struggles and then you reflect and

you provide feedback to yourself and

then you try to implement those new

strategies in the following week and

then you reflect again it's basically a

loop implementing change is never easy

and there will be always distractions

that hinder your progress which is nice

because we can always grow we can always

do better and we can always improve just

by doing this weekly reflection and

improvement process consistently you

will be unrecognizable at the end of the

year because this is the fundamental

principle of success to become better

than you were yesterday that's it so if

you found this video helpful you might

be interested in my Kaizen Community

it's full of like-minded people focused

on self-improvement using science-backed

approaches to tackle everything from

ADHD driven procrastination to time

management if you join you get access to

a full course on how to transform the

chaos in your life to clarity as well as

my notion Kaizen template and most

importantly access to a community of

amazing people who are working together

to achieve their goals so if you're

interested click the link in my bio to

check out and if you found this video

helpful you might found this video

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