momentum 101 Long Term Goal Planning, Habit Formation and Morning Rituals

Supercharge your goal setting system and model the habits of peak performers to
GUARANTEE waking up more productive and excited to start your day

Introduction to Week 2
Housekeeping

Send your ManOS every Sunday

Put it on your schedule to do it

If you dont do it, RESCHEDULE
The way you do one thing is the way you do everything
If you cant do this exercise, how are you going to be successful and have 100s of people depending on you?

ManOS gets easier in time, you will only mostly be updating your weekly goals.

Refining the vision just a bit as the path gets clearer and clearer
Dont worry about making it perfect, you have 8 weeks to refine it

Again, you will have these videos forever, so look at it more like a life manual and you can come
back if you dont get to everything right away

Dont be afraid to set it down and come back to it when you have more time.
Start at the top and get one section awesome, and then next week tackle another one
We are going to add even more today, and just try it on one Value if you dont have the time or are feeling
overwhelmed
Ex: Sculpture of David in Florence. Wasnt perfect right away
This is your LONG TERM roadmap for success, its your life blueprint, dont expect it to be perfect right away
Long term: if you fall off, make sure to get back on whenever you have the time
You will manifest your goals
Ex: Me and how I looked back 3 months later and had achieved a bunch of goals

ManOS Refined
Today we are going to refine your vision

Creating a gameplan to reach your goals

For people who give up after a few days, its because they dont see a clear path to success

Its like creating a business plan

Ex: how many employees are needed to go from $50k to $10mil
Success is about execution, not the idea
Start building confidence around your ability to execute, even if its just having a better relationship with your dad

And as I mentioned, if you havent done it before, scarcity kicks in, and negative thinking because you dont have
abundance
You only see your past failures, and lack the confidence to fully 100% commit
And then its a self fulfilling prophecy because the first sign of failure, you give up
Ex: Experiment with teachers who were told their kids were Geniuses and then they got better grades
Its all a self fulfilling prophecy and where you focus your awareness
If you have a clear gameplan towards your vision, you can put 100% effort towards it because you have confidence
you can achieve it
Importance of modeling
Ex: me with Evo
Reading biographies puts me into higher consciousness and motivates me to work harder
What would Hank Rearden do?
You are constantly comparing yourself to amazing people, and holding yourself to a higher standard.

Take your Vision for your first category

Create a ONE YEAR Vision

Do the same for your 6 Month Goal

Create a Gameplan for each Vision

Explain long term, how to keep these the same until you get there, each week you can tweak a bit

Go through 2 ManOS Examples

Add a date
Get specific
Ex: My ManOS examples of non-specific Vision and good vision
Picture yourself one year from now, where will you be, in the same apartment?
How does that affect your goal now?
Who will you be with? How will you be different? All of this needs to be taken into account to make it REAL
Actually visualize the path of how you will get there
You need to have a concrete path to that vision
Now create a better vision 110%
Its painful to go beyond 100%
Arm example
You should feel a little uncomfortable about this
You have to believe its possible
Ex: A guy has low self esteem and wants to be attractive but doesnt believe he can do it.
Create a goal that you CAN achieve
Ex: Approach 5 girls a week and build reference points
Work on positive self talk
Stay in the 80% and slowly bump it up

Ex: Mine

Look at the Gameplan for your Vision like a business plan

Ex: how many employees do you need?
How will you scale from 50k to 10mil in revenue over 5 years?

Snake Analogy for long term goal achievement

Analogy of plane flying to Hawaii, its not a direct path
This helps for creating goals you can actually achieve, you see the path so you have confidence you can achieve it,
you know the direction you are heading, you dont have unbelievable goals
Ex: Mine

EX 1: Career: Get clear on where you see yourself, draw the line in the sand and pick something, its only 1 year
Finances: Pretty big goal, how would you accomplish this?
Side Tangent:
To know where you want to go, you first have to be really clear with where you are
To create a gameplan, you need to really accept where you are at
In general, look at self acceptance in 6 Pillars
EX 2: Career, good, what does this look like
How many hours a week? Are you a consultant?
And in the gameplan, how will you get here? What skills do you need to acquire to become a good networker, or
to get into those circles?
Finances: Have specific numbers
How much do you spend a month, how much do you need saved to feel comfortable to give?
How much would you like to give a year from now?
I will have given $2k to charity by the end of 2014

Make your biggest goal public

Social media, or tell someone you respect

How this helps you COMMIT when things go wrong

Ex: me with Evolutions

Change Your Long Term Goals?

Passion/Enthusiasm is when you are GROWING

If you arent enjoying it, its because you have started growing in another area, focus there
Prioritizing you see a bottle neck

Ex: My friend and diploma

Make that a priority and then go back to growth
Change vision and put in maintenance mode

Immersion vs. Maintenance Explanation

Why you need immersion

Maintenance mode

Your brain is super smart and the more focus you put on something, the more likely you are to succeed
My job is not to give you an answer, but to get you to put all your mental resources on the right thing
You are smart enough, its just that you are scattered, or you give up when you should keep going
Ex: Me with Evo, and not even sleeping

Long term balance and growth instead of looking at this week or this month
Put low prioirity in maintenance mode, and focus on high priority until that changes (passion and growth as
mentioned above)
Dont feel guilty about values being in maintenance mode
This curbs overwhelm, thinking you need to get it all done at once, think long term and slowly build more
productivity
As you master more areas, you can be working on them at a high level all the time
It also LOOKS like you are good at all of them, but its more like spinning plates
Spin finances to get more, spin dating to get more, spin travel = from a years perspective it looks like you
are good at all
Have very specific goals for what you want to accomplish in 1 year and 6 months
Then when you plan daily and weekly goals, you wont be overwhelmed and can balance other goals
Ex: Have a business with huge potential
Unlimited things to do
But based on your concrete goal for one year, plan your week accordingly
If you cant fit it into a week with your other goals, then the 1 year vision is TOO big
Decrease it accordingly
Dont look at only one Life value as your criteria for success, as long as you are living 100% OVERALL,
you should celebrate
Ex: Biz could be at 80%, but you also have a social life and are healthy, so overall 100%

Strategic Living (Inner Game)

More structure and organization allows you to take on more, prioritize,
and get more done each day

Gives you the confidence

More success = More Responsibility

Success barriers because you are afraid to take on more responsibility
Once you prove to yourself that you can handle more, your unconscious manifests it
You start committing fully because you arent afraid
Ex: Create a budget even if you dont have huge income
Your brain sees you are responsible and you will start to make more
Unlike a lottery winner who loses it all

More success = ability to think longer term

Ex: You want a million dollars? Think about how long term thats gonna be
More structure gives you a clear roadmap to thinking longer term

Helps with prioritizing short term tasks

Productive Procrastination

Getting specific with ManOS, daily tracker, seeing where you spend your time, makes sure what you
are doing is moving you towards your goals most effectively
Ask yourself: How does what you are doing right now move you towards your vision in a given
category?

Strategic Living (Outer Game Part 1)

The Tools:
Daily habit tracker

Green-1, Red-0, period-N/A

Explain Fuck You item
Hours slept to track
Weekly Habits for guys who want it

For Success Newbs

For Success Experts

Green gives confidence

Start off with baby steps, start with 3 things
Only add more once you have a week of all green
Dont jump right in
Analogy of lifting 300 lbs in gym
Best way to lift: 80% of your threshold and keep in that channel
Celebrate that 80% dont brow beat, or be unrealistic
You are moving towards your goal, and at a meaningful pace
If you get pissed its because you are focusing on the result not the process
Look at growth, and how you are better than the day before or laying the groundwork for success
Ex: Me with debt and finances, how I just had to wait
Build momentum and confidence to take on bigger things
Its about prioritizing, trial and error to see the most effective way
Ex: Me with eggs and coffee, & time to work out
Ex: If you get anxiety about completing something, figure out how to schedule it in so you dont have to worry
about it all day
Flex schedule at work?

Evernote Daily To Do List

Helps to take it off your mind when its objective

The old way I used evernote and how to change to list view
Different tags

Must have all ManOS goals in your To Do List

Helps with impulsive purchases because you put it on the schedule

Show email and how to transport it in Evernote

Thesecretweapon.org for information to set this up

You have a gameplan for every day (youll see with google cal)

Weekly note needs to be same as daily tracker

Daily is for things Im thinking about adding to daily tracker
The rest is based on priority
Ex: Mine
Ex: Mine

Ex: Remote control

Ex: Dimitar and how to make it completed

I like having no emails in my inbox
App: Postbox (used to use Sparrow)

Google Calendar

How each of these is more important

Schedule ManOS

I live by the calendar

If something is scheduled, I can take it off of the To Do List
Ex: Do universal remote control
helps with impulsive purchase because you put it on the schedule
Do this manually so you actually do it and can see when the right time is
I like Sunday because you go out night before and arent 100% focused
If you dont do something RESCHEDULE it!

Schedule gym sessions and yoga

Also, CalenMob on your phone

Success Experts

Ex: Mine
Helps to make sure you do it, and prioritize
Ex: Me and recording this and switching gym with yoga, and getting Whistler
Game example, nights to go out and plan less productive things
Ex: Me watching Joel Osteen on Saturdays
TED talks etc.

Give your staff access and have them setup meetings for you
Mention how I schedule far out events that need registering

Strategic Living Part 2

Morning Ritual

The morning ritual starts the night before

Starts with Night time ritual

No snooze

Check out your Google Cal for whats good

Look at your To Do list
Look at your daily tracker for patterns
Set a time to wake up and set alarm

Explain how snooze is low consciousness compared to night time ritual which is high consciousness
Bad sleep patterns when you go back to sleep
Importance of morning ritual for building momentum

Morning Ritual helps you build momentum when you are in low consciousness

You start doing things unconsciously, and checking them off your daily tracker and feeling good

Compare to building momentum in the nightclub

Set up your tracker to accomplish most important things at right time

Dont start reading email etc, put it in the tracker or your ritual
Use email or facebook as a reward
Pomodoro technique, and adding in fun rewards
Measure everything!
Set an alarm
See how much time you spend on Facebook
App: TimeTracker Pro
Importance even if you go over length, to stop so you build confidence in your routine
Ex: you start reading and go over, you think its good but the power is in you lowering expectations when
you set that alarm
Gives confidence in ROUTINE and you dont procrastinate
Wake up and dont snooze!
Can do longer sessions when you get better, but still need to set an alarm!
The routine is more important than completing the tasks, youll have lots of tasks over your lifetime but only one routine

You just approach, get started and things follow

Dont rely on anything external to get in the right state

Falling Off the routine

Explain how habits take 30 days, and have an initial take off velocity

Explain how ritual needs to be for your specific environment

When you fall off, you think you have to start over, but its way easier
Scale back your morning ritual and start building greens for a week

Ex: You move home, you need to tweak and change it

If you start traveling more, you need to look at the patterns and see how you can create structure out of chaos
Ex: Me launching product in Thailand
Knowing Ill be partying, and planning ahead with staff and projects

 Weekday vs. Weekend variance

Plan accordingly in your schedule to accomplish what you want on weekends
Maybe its just sleep, but be cool with that

Sleep Science
Everyone is different

If I eat healthy I usually wake up naturally after 5.5-6.5 hours of sleep

Never use the snooze again.

Everyone has a baseline of sleep, need to replenish it

Analogy of creatine
Might need a period of 10-12 hours if completely drained, or 8 hours for a week or 2 to catch up
Then try 6.5 or 7.5
Dont be afraid to take a nap
30 min naps are secret to productivity
Ex: reading and dozing, take nap and SET ALARM
Dont snooze on nap! Same as morning low consciousness
Even if you have nothing to do, its about building routines
Explain how circadian rhythm works
Waking up early for work hurts going out on weekends
Prioritize what is your main goal
Maybe wake up later if its pickup
Again the routine is more important than an extra hour of sleep
So if you have the ability to sleep in, dont think about that day, think about how it will affect your long term
routine

Ying and Yang of Recovery

I mentioned the sleep repository, might need a week or two of more sleep to catch up
You work too hard and need to have the discipline to take breaks and force yourself to get a certain
amount of sleep
Recovery techniques

Strengthens immune system

Black out room

White noise
Leisure vs. Productive Whats a healthy split?
Depends on the priorities you have I use leisure to INCREASE my productivity
Like its all productivity and leisure is just to feed into my productive times
Ex: Andre playing video games
How important it is to do NOTHING sometimes
Instead of watching TED videos or something
Massage
Ex: story of trainer, how I feel its a waste of time, but helps with recovery
Meditation
Explain my take on meditation
Why I dont like holosync
Cheater, although it does get you in the right wavelength for when you do meditation right
How you cant have a bad session
Definitely get better in time, who knows about outside effects
Working out
Even when no time, importance to re-center
Endorphins
Ex: super busy with work, but lifting helped to take a break and decrease stress
Measured naps, 30-60 mins, etc
MUST set an alarm and not snooze
7.5 hours of sleep
For recovery, otherwise 5.5 to 6.5 for productivity

Theory on getting sick

I have done a month on 3 hours of sleep but always get sick at the end