Lower the lights. Switch the floor lights. At 7pm, start getting ready for the bed.

Apply an experimental mindset to your life.

Will they wash and stuff before I go to bed?

Will they not interrupt me during lessons

When I’m playing something in the room can mum not blast her music

Will they try to limit talking over me in the room during a live lesson

Will they not walk into the bedroom and wake me up at night

Habits compound over time. For example, bamboo builds extensive roots underground for years and will then shoot up in weeks. You have to cross a certain threshold.

You don’t rise to your goals you fall to the level of your sysystems

You need to change your systems to align with your new identity

1) Make it attractive

2) Make it satisfying

3) Make it easy

4) Make the cue obvious

There’s a score card on his website. Point out everything and shout it out you become more aware

Environment shaped human behaviour. Have good habits and good food visible and everything else hidden.

Instead of thinking about objects think about relationships with the objects.

One space one use

When you want to think creatively go to a different space which isn’t controlled by current thought patterns.

You can never forget bad habits. You can only get rid off them from the source. You can’t make good habits in a negative environment.

Make good cues obvious and bad cues invisible.

Habit stacking: After current habit I will do new habit

You need to make the habit obvious. When planning a new habit you need to give a time place and route

Use habit score board. Use implementation intentions. Use habit stacking. Redesign your environment. Will power is not enough. Reduce exposure to bad cues!

Being in motion and taking action are two different things. Being in motion is basically research. Taking action is taking a step forward

You need to reduce the friction of habits. When a hose has a bend it’s hard for water to flow but when you move it the water 💦 flows out

Wake up ⬆️ at 6am

Drink a glass of water whilst preparing yourself for day

Write your to do list

7:30am – Do physio or go for a walk 🙏

Complete everything on your to do list. Remove distractions. Focus

Break at 12

From 2-3 focus on building your career

The pilot the plane and the enginee

The pilot 🧑‍✈️ determines the direction in which you go. They decide the to do list. The plane ✈️ has to follow the path the pilot set out. The engineer 👷‍♀️ has to set up the correct systems and make sure everything is functioning smoothly.

What do I want to achieve?

You should not rely on motivation. Go from thought straight to action through discipline💯. Try to make tasks much more enjoyable!

What can you productively procrastinate your way to progress on your bucket list?

Make your life fun! You need to enjoy your life dude😙 Maybe if you have a tough day order take out

Have to VS Get to

What am I currently not enjoying and how can I make this more fun?

Look at your life. Where will you be in 5 years time? Where would you be in 5 years time if money and societal expectations were if no object? Write in detail. In 5 years time what would your life look like if you took a completely different path?

4 buckets: physical health, mental health, money, relationships