this is your sign to go all in
Summary
TLDRThis 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
🚩 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.
🛠 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.
Mindmap
Keywords
💡New Year's resolutions
💡Systems
💡Intrinsic motivation
💡Extrinsic motivation
💡Milestones
💡Micro commitments
💡Input-based goals
💡Time tracking
💡Weekly reflection
💡Kaizen
💡ADHD
💡Behavioral change
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
helpful too
浏览更多相关视频
How to Make Time for Language Learning with a Full-Time Job
How to Achieve Goals, For Gen Z.
HOW TO SET SYSTEMS INSTEAD OF GOALS | a system that will change your life
It’s actually pretty simple to be self-disciplined
how to EXIT YOUR LAZY GIRL ERA | productivity hacks, discipline secrets & mindset LEVEL UP
Você precisa forçar seu cérebro a fazer coisas difíceis
5.0 / 5 (0 votes)