Framework for Achieving Personal Goals

Introduction

Goals are often vague and impractical (e.g., "lose 20 lbs")
Actions should be specific and time-bound (e.g., "do 10,000 push-ups by end of year")
Set a non-negotiable daily minimum for the action
Examples:
- Goal isn’t to learn programming; it’s to code 25 functional programs
- Goal isn’t to get into a relationship; it’s to have 100 conversations with strangers
- Goal isn’t to become famous on YouTube; it’s to make 100 valuable videos
Focus on controllable actions, not outcomes

Break actions into 5-minute tasks to minimize friction
Examples:
- Gym too far? Exercise where you are
- No personal trainer needed; just perform the exercise
- Learning Spanish? Start with one word a day
Commitment to small, daily actions (e.g., 20-second plank)
Small tasks should be life commitments/easy habits (e.g., brushing teeth)

Anchor: Attach new actions to existing habits
- Example: Listen to audiobooks while eating instead of scrolling social media
Toll: Create roadblocks that only allow you to do desired actions after completing a task
- Example: Play video games only after doing 10 push-ups
- Example: Eat candy after reading 10 pages of a book

Use classical conditioning to build enjoyment in tasks
Pair actions with enjoyable activities (sacred rule)
- Example: Play a favorite game only while holding a plank
Maintain the sacred rule to keep the association strong

Incrementally increase the difficulty of actions (e.g., from 20 to 25-second planks)
Feathers should be light, easy-to-manage increases
Hold the new level until it feels easy before adding another increment