4 Steps to Upgrade Your Life (use this exact framework)

Summary

In this motivational video, the speaker introduces a four-step framework inspired by Tony Robbins to upgrade one's life. The process involves identifying what you truly want, understanding the gap between your current state and desired future, and creating actionable daily habits to bridge that gap. The speaker emphasizes the importance of discipline, consistency, and accountability in achieving goals, suggesting tools like habit trackers and community support. The video also highlights the significance of setting challenging yet exciting goals and rewarding oneself for progress made.

Takeaways

• 🚀 The speaker introduces a four-step framework inspired by Tony Robbins to upgrade one's life by addressing the gap between current state and desired state.
• 📝 The importance of writing down what you want is emphasized, as it increases the likelihood of achieving it, highlighting the need for clarity and depth in one's desires.
• 🏋️‍♂️ Health is chosen as a primary focus area, with the speaker sharing personal goals of becoming healthier to increase happiness and energy, which are linked to productivity and enjoying life.
• 🔑 Discipline is identified as a form of self-love and a key to achieving goals, with the speaker prioritizing one goal at a time to ensure focus and success.
• 🔍 The process of identifying the gap between current habits and the desired outcome is crucial, with the speaker providing personal examples of unhealthy habits that need to be changed.
• 🛠 The speaker suggests practical solutions like setting daily habits, using a task planner, and incorporating Eisenhower's Matrix to prioritize tasks effectively.
• 📉 Acknowledging obstacles and finding solutions is vital, with the speaker sharing personal strategies like setting reminders and automating parts of their routine to ensure consistency.
• 🗓 The concept of a 30-day challenge is introduced as a means to implement and sustain new habits, with the speaker advocating for short-term, intensive commitments over long-term, less focused ones.
• 👥 Accountability is highlighted as essential for maintaining new habits, with the speaker discussing the benefits of sharing goals with others and participating in a supportive community.
• 📈 Tracking progress through habit trackers and community involvement is recommended to stay motivated and consistent in achieving goals.
• 🏅 The speaker shares personal experiences with rewards and external events as motivation to continue with new habits, emphasizing the importance of setting big, exciting goals.

Q & A

What is the main purpose of the 'Four Steps to Upgrade Your Life' framework?

The main purpose of the 'Four Steps to Upgrade Your Life' framework is to help individuals identify what they want, understand the gap between their current situation and their desired state, and create actionable steps to bridge that gap and become the person they aspire to be.

Why is having a clear and specific desire important according to the script?

Having a clear and specific desire is important because it increases the likelihood of achieving it. As Tony Robbins mentioned, merely wanting something without depth or a plan often leads to inaction, whereas writing it down and making it clear can drive one to take actual steps towards their goal.

What is the significance of prioritizing one goal over others?

Prioritizing one goal is significant because it allows an individual to focus their finite resources, such as time and energy, on one area of improvement at a time. This approach helps in maintaining discipline and consistency, which are essential for achieving the desired change.

What does the speaker mean by 'digging into the problem'?

By 'digging into the problem,' the speaker means deeply analyzing and identifying the root causes of what is holding one back from achieving their goal. This process is crucial for finding effective solutions and making meaningful progress.

What role does the 'Week Plan' app play in the framework?

The 'Week Plan' app is a personal task planner that helps in organizing and prioritizing tasks based on Eisenhower's Matrix. It aids in focusing on what's important and implementing long-term habits, which is a key part of the framework for upgrading one's life.

How does the speaker suggest overcoming the obstacles to becoming healthier?

The speaker suggests overcoming obstacles by implementing daily habits such as having a green smoothie with superfoods every morning, exercising daily, and setting automated reminders. Additionally, making changes in the environment, like placing a blender in a visible spot, can help in maintaining consistency.

What is the significance of a 30-day challenge in the context of the framework?

A 30-day challenge is significant because it provides a short-term, focused period to establish a new habit. It's long enough to make significant improvements but short enough to be manageable and maintain motivation.

Why is community accountability important when undertaking a 30-day challenge?

Community accountability is important because it provides support and encouragement from others who are also undertaking the challenge. It helps in staying committed and consistent, as there is a sense of shared responsibility and mutual encouragement.

How does the speaker suggest tracking progress during the 30-day challenge?

The speaker suggests using habit trackers, Excel spreadsheets, or pen and paper to track progress. They personally use the 'Habitify' app on their phone, which also allows them to see the progress of others in their community, adding an element of social accountability.

What is the role of setting big goals in the speaker's personal journey towards becoming healthier?

Setting big goals, such as participating in an Iron Man, a marathon, or an ocean swim, provides an end goal that excites and motivates the speaker. These goals are large enough to create a sense of purpose and drive, which is essential for maintaining long-term commitment to health and fitness.

How does the speaker propose to stay inspired during their journey to upgrade their life?

The speaker stays inspired by consuming content from motivational YouTube channels and watching videos of everyday people who have successfully completed similar challenges. This content serves as a reminder that the journey is achievable and provides encouragement to persist.

What is the importance of rewarding oneself after completing a challenge?

Rewarding oneself is important as it provides a tangible incentive for completing the challenge and serves as a form of self-appreciation for the hard work and dedication. It also reinforces the positive behavior and can motivate one to continue with similar challenges in the future.

Outlines

00:00

🚀 Overcoming Mediocrity: A Four-Step Framework for Life Upgrade

The speaker introduces a four-step framework inspired by Tony Robbins to help individuals break free from a monotonous routine and make significant life changes. The emphasis is on the importance of having a clear plan and depth of desire to change, rather than just a superficial resolution. The framework involves identifying the current state, the desired state, and the gap between them, followed by reverse engineering the process to become the desired person. The speaker shares personal experiences, including signing up for a marathon, Iron Man, and ocean swim, to demonstrate the effectiveness of the framework. The first step is to clarify what one truly wants, with a focus on prioritizing and making it tangible through writing and clarity.

05:00

📝 Identifying Gaps and Designing Solutions for a Healthier Life

In this paragraph, the speaker delves into the specifics of identifying personal gaps that prevent desired life changes, using health as an example. The discussion includes recognizing unhealthy habits such as poor sleep patterns, excessive sugar intake, and insufficient vegetable consumption. The speaker also addresses common obstacles like lack of time for exercise and forgetfulness in maintaining a healthy diet. Solutions are then proposed, such as setting daily habits like drinking a green smoothie with superfoods, regular exercise, and using reminders to stay on track. The importance of consistency and the use of tools like habit trackers and community support for accountability are highlighted. The paragraph concludes with the suggestion of a 30-day challenge to establish and maintain new habits.

10:01

🏆 Implementing a 30-Day Challenge and Tracking Progress for Success

The speaker discusses the implementation of a 30-day challenge as a strategy to create long-term habits and a more productive and happier life. The paragraph introduces 'Week Plan,' a personal task planner that incorporates Eisenhower's Matrix to prioritize tasks and increase productivity. The speaker shares personal experiences with 30-day challenges, emphasizing the importance of community and accountability in achieving goals. Tools for tracking progress, such as habit trackers and spreadsheets, are mentioned, along with the speaker's personal choice of the 'Habitify' app. The paragraph concludes with the idea of setting big, exciting goals to stay motivated and the importance of rewarding oneself after completing challenges.

Keywords

💡Mediocrity

Mediocrity refers to a state of being average or ordinary, lacking exceptional quality or distinction. In the video's context, it's used to describe a monotonous life that the speaker aims to transcend through a framework for self-improvement. The script mentions 'living the same, boring mediocre life' to emphasize the need for change and growth.

💡Framework

A framework in this video is a structured plan or system designed to guide and support the process of personal development. The speaker introduces a 'four-step framework' inspired by Tony Robbins, which is central to the video's theme of upgrading one's life. It's a method to identify current status, desired outcomes, and the steps needed to bridge the gap.

💡New Year's Resolutions

New Year's Resolutions are commitments or declarations made at the beginning of a year with the aim of improving oneself. The video discusses how most people fail to maintain these resolutions due to a lack of depth and planning, with 95% of them being broken by February 1st, illustrating the common challenge of initiating change without a solid strategy.

💡Productivity

Productivity is the efficiency of an individual or system in producing desired outcomes. The speaker relates productivity to having more energy, which is a goal for personal improvement. The script suggests that being more productive is a key aspect of enjoying life and achieving one's goals, as more energy allows for more accomplishments.

💡Discipline

Discipline is the practice of training oneself to follow a pattern of behavior or of being controlled by a pattern of rules. The video emphasizes the importance of discipline as a form of self-love and as a crucial element for achieving goals, such as becoming healthier, by prioritizing and maintaining daily habits.

💡Prioritizing

Prioritizing is the act of arranging tasks or goals in order of importance. In the script, the speaker chooses to focus on health as a priority among other life pillars like wealth and happiness. This decision is part of the framework's process to identify and concentrate on the most impactful areas for personal growth.

💡Habits

Habits are regular, often automatic behaviors that are performed without conscious thought. The video discusses the creation of daily habits as a strategy for closing the gap between one's current state and desired state. For example, the speaker implements a daily green smoothie habit and an exercise routine to become healthier.

💡Accountability

Accountability is the state of being responsible for one's actions, with the expectation of being answerable for those actions. The speaker mentions the importance of telling others about one's goals to create a sense of accountability, which increases the likelihood of completing a 30-day challenge.

💡Consistency

Consistency refers to the quality of being reliable or stable in size, quantity, or level. The video highlights the speaker's struggle with consistency in maintaining healthy habits and how setting reminders and creating routines helps overcome this obstacle, leading to a more disciplined lifestyle.

💡30-Day Challenge

A 30-Day Challenge is a commitment to a specific behavior or goal for a month, often used as a tool for personal development. The video uses this concept to encourage viewers to set and achieve short-term, focused goals, such as running a 5K every day for 30 days, as a means to build long-term habits and improve life quality.

💡Eisenhower's Matrix

Eisenhower's Matrix is a time management tool that helps prioritize tasks based on their urgency and importance. The video mentions this matrix in the context of the 'Week Plan' app, which uses the matrix to help users focus on high-priority tasks and avoid procrastination.

Highlights

Introduction to a four-step framework for life improvement inspired by Tony Robbins.

The importance of having a clear plan to achieve change, as opposed to just a desire.

The common failure of New Year's resolutions due to lack of depth and planning.

The framework's focus on identifying the gap between current state and desired state.

Personal experience of the speaker using the framework to sign up for marathons and Iron Man.

The significance of writing down what you want for clarity and increased likelihood of achievement.

The concept of prioritizing one goal for focused action.

The role of discipline as the strongest form of self-love, according to David Goggins.

The need for consistency in addition to discipline for lasting change.

Identifying and addressing the real problems that hold you back from becoming the desired person.

The strategy of upgrading your week first to establish long-term habits.

Introduction of the 'Week Plan' app for personal task planning and prioritization.

The importance of setting daily habits and automating reminders for consistency.

Overcoming obstacles by making changes in the environment and routine.

The effectiveness of 30-day challenges for habit formation and significant life improvements.

The 'Fit in 30' community for group accountability in fitness challenges.

The necessity of telling others about your challenges for increased accountability.

Using habit trackers and community platforms for progress monitoring and accountability.

The impact of having a clear end goal for training and the importance of excitement in goal setting.

Consuming inspirational content and the power of seeing others achieve similar goals.

The importance of rewarding yourself after completing challenges for motivation.

Availability of a free PDF framework for personal use.

Transcripts

if you're tired of living the same

boring mediocre life and going through

the same monotonous daily routine I'm

going to go through the four steps to

upgrade your life framework that I've

taught to hundreds of students in my

courses but was also inspired by Tony

Robbins as he uses a very similar

framework because the biggest obstacle

when someone is trying to make positive

change in their life whether it's to

start working out or eat healthier or

starting to wake up earlier or get

better grades it's that most of the time

there's no depth there's no plan to

their desire to change it's one thing

saying we should start going to the gym

mall it's another thing actually doing

it so you probably saw this a lot on the

1st of January with so many people

making New Year's resolutions and Tony

Robbins explains it perfectly and the

problem in New Year's is as you said a

resolution is just like what do I want

and they don't think about it in any

depth they say it and then here's the

problem they don't take it beyond that

they have no plan right or it's a very

simple plan and by February 1 by the

first of February 95% of those things

are already broken so let's hop over to

my laptop and I'll walk you through the

four step framework that will actually

help you take actionable steps to

upgrade your life this is the four steps

to upgrade your life framework and it's

basically goes through where you are

right now where you want to be and what

is that gap between where you are now

and where you want to be and basically

reverse engineering it so that you can

become the person that you want to be

and I've filled this out myself and I

have haven't just kind of filled it out

flippantly but I really did fill it out

since then I've signed up for a marathon

I've signed up for an Iron Man I've

signed up for an ocean man swim which is

like a 5k ocean water swim so a lot of

things have changed since filling out

this framework a few months ago so I'll

go through it each step by step so the

first thing is what do you want and this

is really important because as Tony

Robbins said if you just kind of kind of

want it then you're not going to do

anything about it but if you really do

want it if you write it down if you make

it very clear exactly what you want then

you're far more likely to actually

achieve it so for me I want to work on

all four of my pillars health wealth

people and happiness but we've only got

finite resources we've only got 24 hours

in the day so then it's really a case of

prioritizing the one goal I really like

this quote here by David Goggins nobody

wants to tell you why discipline is so

important discipline is the strongest

form of self-love I love love love that

quote prioritizing one goal for me I

want to be healthier and then why do you

want to be healthier I want to be

happier I want to have more energy

because at the end of the day and I've

been doing this productivity stuff for a

good seven eight years the bottom line

is the more energy you have the more

productive you will be the meaning of

life so I don't want to get too

philosophical here but for me the

meaning of life is very simple the

meaning of life is enjoying the passage

of time it's that simple enjoying your

life essentially so you only live once

we are happiest when we do hard things

so it's like okay I want to be healthier

that means in order to be healthier I

need to do hard things what kind of

person would you need to be so

discipline with food and exercise so one

thing that I am good at is being

disciplined what I'm not good at is

consistency and I've got some fixes for

that like I said I filled this framework

out a few like three or four months ago

and today I'm still consistent with my

fitness I'm still consistent with my

food and I'll tell you how I was able to

do that a little bit later on and by the

way you can also download this template

to fill out for yourself I'll drop a

link to the template in the in the

description below the second step is

what is the gap so what is the gap

between you you now and where you want

to be so firstly my sleeping pattern is

messed up I eat far too much sugar honey

and fruit now this isn't as bad as some

types of s sugar like cakes biscuits

that kind of thing but I still do eat a

lot of sugar I do have a sweet tooth I

have too many cheat meals too much junk

food I don't eat anywhere near as many

vegetables as I should and I could

probably exercise more so what is

holding me back a time so being too busy

to go to the gym boxing or swimming and

forgetting that I'm supposed to be

eating healthy so you can hear see here

I'm really digging into the problem like

what is really holding me back what is

stopping me from becoming the person

that I want to be and I think it's

really important to dig deep into those

problems because once you found those

problem areas it's only then that you

can find solutions for those problems

and as Chris another quote that I

absolutely love the magic you're looking

for is in the work you're avoiding the

magic you're looking for is in the work

you're avoiding one of the most

effective and efficient ways to upgrade

your life is to start by taking right

size chunks and essentially upgrading

your week first because every year is

essentially made up of 52 units so the

idea is you upgrade and organize your

week first and then do the same thing

for the second week and the third week

and before you know it you've

essentially implemented long-term habits

and you're living a more productive

happier life and that's where week plan

comes in so week plan is a personal task

planner that helps you claim back time

so you can focus on what's important for

yourself for your family and for your

work firstly you can integrate your

calendar and add your own personal and

work tasks to week plan but I've

reviewed dozens of task planners on this

YouTube channel and differentiate weak

plan from other apps is that it

incorporates Eisenhower's Matrix so you

can prioritize the tasks that are Urgent

and important and do those tasks first

as opposed to procrastinating on tasks

that are not urgent and not important I

also like how you can set targets design

your workflows and add Milestones using

weak plan as well a feature that the

vast majority of other task planners

just don't have having targets set is

one of those strategies that is simple

to Implement and it really does add a

lot of urgency to your tasks and to your

work so naturally you work faster and

you're more productive so if you're

someone who always feels busy but not

necessarily productive you can check out

week plan yourself with a free trial

I'll drop a link in the description

below so then it's like okay you know

what you want you know what the problem

is so now let's design a solution let's

design a plan and that's where this next

section comes in what daily habits can

you implement so there's a few things

that I went through I went through a few

different ideas and these were the the

kind of daily habits that would move the

needle more than anything else so for me

the green smoothie every morning with at

least two superfoods so two superfoods

being like chia seeds flax seeds I've

got my blender over there I've got

pumpkin seeds sunflower seeds all these

cocoa powder all of these different

superfoods that I can put into the

Smoothie exercise every day either the

gym boxing or swimming an automated

reminder in my test list because often I

would just forget to work out I would be

so busy working that it would be like

9:00 p.m. 10 p.m. and then I'd finish

work and I'd be like okay I'm going to

bed but I didn't work out for the whole

day so now I have a reminder set in my

phone at 5:45 every single day my phone

goes off to remind me step away from

work go to the gym go swimming go

cycling do anything that involves

working out so what can you do to

overcome the obstacles I've put a

blender on my kitchen cabinet so I see

it every day I have a routine of going

supermarket shopping for vegetables

weekly I actually W up that and now I

get vegetables delivered to my apartment

every every week because it saves time I

have a routine of making the green

smoothie the night before so for example

instead of making a green smoothie

tomorrow I will make it tonight ready

for tomorrow again it's about removing

that friction and what is the time frame

to maintain this plan so 30 days and

then of course the rest of the year but

I I really big on 30-day challenges I

think 30 days is short enough where you

can go all out with that one particular

thing with that one particular habit and

it's not going to destroy you but at the

same time 30 days is long enough that

you can make some significant

improvements in your life whether it's

become healthier whether it's losing

weight whether it's increasing your 5K

run time for example and that's why I

started the fit in 30 community and it's

basically a community where we all do

these 30-day fitness challenges together

so we have live group calls on the first

day of every month where we all start

30-day challenges together and we keep

each other accountable we start together

we suffer together we overcome together

we grow together and we graduate at the

end of the 30 days better people and if

you are interested in joining the 30-day

challenge Community I'll drop a link in

the description below so you can check

that out but that's why I love 30-day

challenges I wouldn't like to set a

habit where I'm like okay I'm going to

do this habit for the next 365 days

because that is quite intimidating and

then we go over to the implementation so

this is the most important part who can

you tell to keep you accountable because

I've noticed when I'm doing a 30-day

challenge the more people that I tell

the more likely I am to see that 30-day

challenge to the end if I don't tell

anyone and I just kind of keep it to

myself then there's a very good chance

after two weeks after 3 weeks I might

just give up I might just fall off the

wagon and just not bother with it

anymore but if I tell everyone if I post

on social media if I tell my friends if

I tell my family that I'm going to be

doing a certain challenge then I will

absolutely continue so right now I'm

doing a swim 10 laps every day for 30

days last month I did a 30-day challenge

Run 5k Every Day for 30 days it was

exhausting but so rewarding my 5K time

decreased from 27 minutes and 3 seconds

to 23 minutes and 54 seconds a 3 minute

Improvement after just 30 days of

training so really proud of that how

will you track your progress so you've

got habit trackers you've got Excel

spreadsheets you've got pen and paper uh

for me I use a habit tracker I use

habitify on my phone one of the main

reasons that I use habitify is firstly

for the widgets on my iPhone but the

second thing is that we also use it in

the fits in 30 Community because I can

see who else in the community has

completed their challenge for that day

and I can also see who hasn't completed

their challenge so there's this element

of community accountability there I will

also mention one of the main things that

has kind of kept me on track for for

training not only for my exercise but

also my nutrition is I've signed up for

an ocean man swim in two months time so

that's swimming 5K in the open ocean in

6 months time I've signed up for a full

marathon and in 10 months time I've

signed up for an Iron Man 70.3 so that

means that I'm no longer just tra tring

in the gym with no end goal I have an

end goal and the the Iron Man and the

marathon are big enough that they

genuinely excite me I think that our

goals really need to be big enough that

they excite us and maybe even intimidate

us maybe even scares a little bit then

you know that your goal is big enough so

what content can you consume to be

inspired I've been binge watching broad

as you can see by how many red lines

there are I've been binge watching this

YouTube channel is so inspirational

because I am also training for an Iron

Man and bro made a video 9 months ago

becoming an Iron Man from zero

experience in 7 months and he was able

to do it and things like that like

people that have done it before you

particularly things like I ran 5k Every

Day for 30-day kind of YouTube videos or

I quit sugar every day for 30 days or I

walked 10,000 steps every day for 30

days these YouTube videos of quote

unquote normal people not athletes not

professional athletes but your everyday

person this these videos really inspire

me and how will you reward yourself the

reward will be that I'm healthier

happier and have more energy so I

mentioned that I just completed a 30-day

challenge Run 5k Every Day for 30 days

my reward will probably be I haven't

bought them yet but probably be a pair

of very expensive or at least $200 to me

is very expensive pair of Oakley

sunglasses because I was running it a

couple of days ago in the morning and

the sun was just in my eyes and so it's

like okay that will be my reward but it

also encourage me to run even more so it

is really important that you reward

yourself and as I mentioned I have got a

PDF in the description below that you

can download for free I really do

suggest if you are looking to upgrade

your life this framework has not only

been used by hundreds of my own students

but Tony Robbins uses a very similar

framework if you do go through these

questions and really think deep for each

question it is a really powerful

framework and finally do check out the

sponsor week plan Link in the

description below and I'll see you in

the next video