we all want to be better stronger smarter healthier but for some reason we never seem to stick with it in this video I'll teach you a simple step-by-step practical framework that solves that problem allowing you to blow past your goals effortlessly this system is literally what I use to train myself to not only be able to hold a 15-minute plank literally every single day but to actually crave it if you want that kind of raw power to imbue everything you do stick with me and let's get it step one don't set goals set actions typical goals are vague and impractical telling yourself you want to lose 20 pounds is meaningless one it doesn't tell you how you're going to get there and two is an outcome you cannot directly control instead make it as specific as possible both in action and in time frame a goal shouldn't be to lose 20 lbs it should be to do 10,000 push-ups even better is to say you'll do all 10,000 by the end of the year now you can immediately visualize all the steps needed to accomplish this goal literally from step one all the way to step 10,000 then set a non-negotiable daily push-up minimum and Bam you're in business simple actionable and repeatable don't expend any further thought on the matter hit the goal and start another here's some other examples goal isn't to learn computer programming goal is to code 25 functional programs goal isn't to get into a relationship goal is to have 100 interesting conversations with strangers goal isn't to become a famous YouTuber goal is to make 100 videos stuffed with as much value as possible see the difference don't be outcome oriented be action oriented focus on processes you can control even better if these actions can be broken down into 5-minute bite-sized chunks you can literally do right now this is the Crux of step two the smallest and easiest unit possible what can you do in the next 5 minutes that would get you closer to where you want to be step two is all about minimizing ing friction both real and imagined gym too far away get rid of it that's friction the ground you're standing on is the gym you're already there and it's free don't have a personal trainer you don't need it that's friction don't pay someone to tell you to do 10 burpees just do 10 burpees want to learn Spanish but you're intimidated by how much you need to learn that's mental friction stop scaring yourself you don't need all 93,000 words of the Spanish language just 30,000 for native level fluency and 3,000 for a basic conversation heck you don't even need all 3,000 today all you need is one that's your Lego brick as small and simple as possible my word today is poo oh I even have my word for tomorrow too at Manos that's 2,998 to go and I barely even broke a sweat progress my plank Journey started with 20 seconds that was my Lego brick it was all I could do and so that was all I needed to do 20 seconds is not a lot but this wasn't just a oneoff thing this was a commitment to playing 20 seconds a day every single day for the rest of my life a Lego brick is thus a life contract a life commitment understand the significance of what you're about to embark on sounds pretty daunting but it's actually not your life is already filled with unconscious life commitments like brushing your teeth eating food going to work only difference is that these are pretty much standard every average Joe brushes their teeth and wipes their ass if you don't want to be average then do things the average person does not do what kind of Lego bricks Do Your Role Models do daily if you aren doing them too why do you deserve the life rewards they enjoy point is transforming your life doesn't materialize in some distant future when you figured it all out transforming Your Life Starts Today it starts now and literally should only take 5 minutes when becoming a better you is so simple there's no excuse to not do it in fact that's the entire idea behind the Lego break it should be so easy and frictionless that even a baby could do it and if at this point you still aren't doing it well that tells you something right looks like this thing wasn't that important to you you don't want it enough so stop lying to yourself and go pick something you actually do want and when you figure it out come back for step three the anchor and the toll the anchor is something you already do in your everyday life that you then tack this Lego brick to this is how you carve out a safe haven then sure this task becomes a clear part of your daily life James Clear calls this a cue or a trigger in his book Atomic habits for example to read more I've anchored audiobooks to several key parts of my day instead of scrolling social media while taking dumps I now listen to the next chapter of a great book to meditate more I've anchored meditation to all my meals instead of going onto my phone or mindlessly worrying about stupid things while I chew I meditate instead eating food is now keenly associated with calmly being present with that food and guess what food is 10 times more flavorful and interesting too point is I'm never going to forget to eat right now I'm never going to forget to meditate too simple and elegant the toll is just as simple too imagine your day safeguarded by several tolls let's say you want to learn to play the guitar but you haven't touched it in ages first thing you do when you wake up is strap that baby onto your back you can't take it off until you practiced for at least 5 minutes that's the price of the morning guitar toll here's some other examples it costs 10 push-ups to play video games 10 pages of a book to eat that piece of candy 20 burpees to order pizza tonight put tolls even on mundane things before you can access the shower you have to learn one Spanish word and practice its pronunciation the entire time get as creative as you want I know what you're thinking putting intentional roadblocks into the day doesn't seem practical however if you really think about it your life is already filled with tolls too what happens after you finish taking a dump unless you like to live dangerously you wipe your ass that's the toll you pay to get to leave the toilet right what's the toll to get out of bed in the morning five snoozes 10 minutes of existential fear 30 minutes of phone scrolling and 5 minutes of self-pity how about you get rid of tolls that hold you back and conscientiously put into place ones that actually make your life better the less of something you want like wasting your time on your phone the more expensive you make the toll the more you want to do something like push-ups the more you tie to something you cannot avoid like the shower just pretend you're at the arcade or the carnival you want that fluffy unicorn 25 raffle tickets my friend Done Right the whole system should actually be kind of fun once that's set next up is Step number four becoming Pavlov's dog you know the story where a scientist rings a bell before serving a dog food and repeats this until the ringing Bell alone causes salivation this is called classical conditioning and guess what you need to become the dog this is how I've hacked my brain to Crave 15minute planks in fact my brain no longer considers it to be a chore this was no accident I intentionally built this Association to ensure I never stop planking to do this pair your Lego brick with something incredibly enjoyable the more insanely enjoyable it is the better only catch is you can never do it again except when you're doing the Lego break this is called the sacred rule for me that insanely enjoyable thing was a silly phone game called Clash Royale and thus my sacred rule was this I can only play this silly phone game when I'm holding a plank no exceptions and so I immediately experienced two benefits one I stopped wasting hours of my day playing the game because I could only do it while planking and two planking suddenly became much more interesting in fact I was so addicted to the game that I started planking randomly throughout the day just to get a chance to play needless to say I quickly ratcheted up my plank times as a result of course this trick only works when you never break the sacred rule once you break it the pavlovian association dies but if you don't something interesting will start to happen just like Pav's dog you'll start to salivate at the thought of the Lego briak itself the longer you adhere to the sacred rule the more tightly interconnected to the reward centers of your brain the Lego brick becomes this is how you hack your brain to enjoy difficult tasks think about the significance of this While others whine and moan forced to use discipline each time they want to get done you just get it done basically effortlessly not only have you incorporated into your daily routine you actually enjoy it that's a huge unfair Advantage who's going to become a better piano player in the end some dude that begrudgingly forces himself to practice a few times a week at most or you someone who has happily practices every single day without fail because of the huge self- engineered triggered dopamine Rush that floods your skull when you practice answer is pretty clear right only upfront investment you need to do is sacrifice one of your addictions to the sacred rule unless you live with Jesus in a Convent of nuns watching your every move I'm sure you have a few vices to spare let's be real here but hurry up because we're about to move on to step five the feather you started with the Lego brick the smallest and easiest unit you could have possibly broken your goal into you've integrated this Lego brick fully into your life it's anchored down as securely and as easily as it is for you to wipe your own ass if you were really clever you've conditioned your brain to Crave it congrats you are now ready for a little bit more but don't overdo it you've worked so hard to build this routine don't burn yourself out now remember you're doing this for the rest of your life and thus the next incremental Step Up should almost feel like nothing almost as if it was just a feather if I was holding a 20 second plank before this is when I would start holding a 25 second plank what's 5 extra seconds but rounding error that is the power of the feather imperceptible alone but when combined and repeated a thousand times it becomes Unstoppable key is to take your time and let yourself get used to this feather I don't care if it takes you one day or 1 month hold this feather along with the original Lego brick until the combined weight becomes as easy as wiping your ass once again and when that happens guess what you're ready for another feather rinse and repeat this is the exact way I increase my plank time to an all-time high of 30 minutes a day every day the only reason why I do 15 minutes now is because dedicating 30 minutes to just one exercise was pretty inefficient there were other muscles I wanted to work out and other things I wanted to do like save abandoned puppies and stuff thus a daily 15-minute plank was the compromise and now because it's a solid part of my daily routine requiring minimal upkeep I'm free to tackle the next big thing this is the Crux of Step six building the a skyscraper this is the part where you simply don't stop ever always add Lego bricks and Feathers to Your Arsenal in a continuing train of accumulating positive habits with a good anchor or toll these Lego pieces should naturally click into your day with minimal effort or thought the idea is that once they are subconscious your conscious mind is then free to tackle even bigger projects with even larger ramifications this is where the power of compounding habits really starts to take off you won't feel it at first but if you keep at it the growth will soon become exponential just like compounding interest makes you wealthy over time compounding habits makes you Unstoppable over time forget just planking or learning the guitar for a moment dream even bigger think about what you would look like in 10 years after sticking to a regimen like this imagine investing in Lego blocks for literally every skill tree or project You Ever Wanted Charisma knowledge emotional intelligence resilience discipline creativity initiative compassion stack all these little little blocks on top of each other what do you get an endless skyscraper towering into the sky others can only dream of this is how you become Limitless build your skyscraper and Elevate yourself literally into another plane of existence as long as you don't stop building you become by definition Unstoppable and that's it my friends I hope today's video gave you some actionable steps you can take to get to where you want to be if you enjoyed it please like share subscribe and then go tell your friends your grandma and your pet hamster let me know what you want to accomplish this year and if you haven't joined my substack already for Early Access to more ideas just like this one and please consider becoming a paid member there all right smile you later and once again want to give a quick shout out to a few fine folks we got natal nalia gaban 2568 q&t MC 4631 KD Mac NC 971 you guys are awesome I'm super appreciative of all your support and this is why I do this so thank you so much once again