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so you've written down your goals what now the thing is winners and losers both have the same goals so what's going to make you into a winner this year hi my name is michael hutchinson i'm a certified personal trainer and life coach based in melbourne australia i help women like you create the life that you want so that you can reach your true potential so in this video i'll be going through 10 steps that you can take well steps tips whatever you want to call it that will actually help you to achieve your goal the trick to actually achieving what you set out is to create systems in your life that lead up to your goal so for instance if your goal this year is that you want to get healthy or you want to lose some weight the system in your life would be working out three times per week or decreasing your portion sizes the steps get better and better so make sure that you keep watching until the end of the video so the first tip that i'm going to tell you it's a very basic tip but it kind of um it's kind of the foundation to everything so i kind of feel that i have to say it because otherwise it's like you know if a foundation isn't good it's it's what's the point right so the first tip is be specific you need to be specific in your goals you can't just be like i want to lose some weight i want to be healthier you know i want to make a bit more money whatever your goals are you need to have actually come up with very specific goals and maybe you've heard of this before maybe you haven't but the best way to write out your goals is make sure that they are smart goals and that's an acronym acronym specific measurable attainable realistic and time so your goal has to make sure that it gets all those categories so it has to be specific your goal has to be measurable your goal has to be attainable your goal has to be realistic and you have to put a time on when you're going to achieve this goal so i want to lose 10 pounds by my birthday and that's my lipstick if you set the time and it's specific and it's attainable so there you go okay so that's the first tip that i'm going to tell you the second tip that i'm gonna tell you or step or whatever you wanna call it is identity change and this is the first layer of achieving your goals so everything that you decide to do in your life it comes down to who you are as a person what's your identity so if you want to lose a certain amount of weight sorry that i keep like saying that this is the goal but i'm just obviously a personal trainer so this is a lot of like goals that people tell me so i'm just using that as a as an example obviously this can be linked to any goal that you want so it starts with the identity and i'm very into the law of attraction i hope you are too because this is what this channel is going to be a little bit about so get used to it and there is a technique that they like to call act as if if your goal is that you want to lose a certain amount of weight but you don't you don't like to get off your couch you don't like to go anywhere you have to think okay who do you really want to be do you want to be unhappy do you want to be unhealthy do you want to be poor if one of your goals is i want to make a certain amount of money then you need to act as if you already have that or act as if you are that person if you want to be a millionaire you have to act like you're a millionaire you have to see what millionaires are doing if you want to lose some weight if you want to be healthier you have to act like a healthy person you have to find workouts that you like maybe do it a couple times a week you don't have to kill yourself at the gym but if you want to be a healthy person you need to think about who who am i as a person and does my actions reflect who i am as a person or who i want to be as a person so if you make your bed in the morning you're embodying an organized person if you decide that you want to go for a run in the morning you're embodying a healthy person that likes to work out so you need to figure out who you are what you want to be and then go from there so the third tip that's gonna do the second tip is the third tip the third tip is called implementation intention the concept of implementation intention was coined in 1999 1999 by psychologist called peter galwitz the format to create an implementation intention is to say when you do x you will do y instead of saying i want to be healthier and i want to lose weight if that's where your goal is when you have your dinner you will track your calories you're making an intention of when you're going to implement something so this goes on to my next point the fourth whoo [Music] which is called habit stacking and habit stacking is stacking your habits obviously on top of each other oh captain obvious over here anyway so habit stacking is when you choose you already have a habit and you stack a new one on top of it so that you know that you always be reminded to do the new habit so if you want to lose some weight if you see some stairs you take them once you see stairs you take some stairs instead of taking the lift if one of your goals is that you want to be more social you can make a rule for yourself you can have it stack and say when you enter a party you're going to introduce yourself to one person that you don't know so that's the basic concept so on to the next point which is temptation bundling so this is when you condition yourself into liking things that you don't normally like you condition yourself to do something that you don't really want to do by convincing that yourself that the things that you do want to do you'll be able to do it along the way so how does that work so it works on anticipation so when you're anticipating your your reward you work better right so it's all about anticipation we get more happy and we actually have a bigger dopamine spike when we're actually anticipating something that we want rather than when we actually get something that we want so pair something that you want to do with something that you need to do so you can link that up with the habit stacking so after i do current habit i can do new habit and then i get to do whatever i want the next point is making your habits easy and of course we always want things to be easy like it's human nature that you want fun easy things to do in your life and then you put off things that you don't really want to do so how do we make things easy in our lives i feel like that's a true question [Laughter] but what we need to do is we need to create the friction in our lives so again i'm going back to the whole goal if i want to lose some weight i want to be healthier so you go out with your friends to a restaurant and you're like you want you're trying to keep to the system of being healthy you're trying to keep to your identity and being healthy but you have to realize that you need to reduce the amount of friction in your life because are you going to keep doing it because if you just say if you're like if you go out with your friends for dinner and then you're like oh i can't have anything oh i can have some salad like is it really gonna make you happier and is it really really gonna help you reach that goal is one meal really gonna help you reach our goal so you need to make things easier in your life because if you don't make things easier you're never actually going to do things you can also make things easier by preparing for other things so you can create your environment for future use so say you get out you get up from the couch just take 10 seconds just rearrange little things get it ready for the next morning or say you want to um get healthy again put your workout clothes out in the morning then you will be ready it will be ready for you when you get out you have it ready you need to create a frictionless experience in your life if if you're having trouble making meals all the time meal prep order some some healthy food you know you can get food delivery anything like that just make the process as easy as possible so that goes on to the next tip automate your life as much as possible if your goal is to save a certain amount of money just put a direct debit twenty dollars a week or whatever you can then you know that you're at least you're putting that in if you're saving for a new camera you can put fifty dollars a month every month into your savings and just make sure that it's a deposit like i said earlier if you're trying to be more healthy and trying to eat more healthier meals maybe order some neat meal delivery that's ordered to your house or order the groceries to your house then one you'll save some money because probably you're not going to spend as much money if you actually go i've noticed that secondly then you'll know exactly what you would want to buy and you won't be tempted by other things you can also put a time block on your phone you can block certain sites if your goal is that you want to consume less social media etc etc so the next tip that i'm going to tell you is immediate reinforcement and that kind of goes back to the temptation bundling but it's more about immediate so as humans we always want insulin gratification it's just human nature and this typically all goes back like we need to go back to human nature and figure out how we're gonna live in this modern world but still be human right so we love insulin gratification so you need to figure out different ways that you can reward yourself when you achieve certain things then you will be more motivated to do the next thing and the next thing and the next thing but the thing is if you're trying to lose some weight right and you're like i'm i've worked out so now i'm gonna eat ice cream which sometimes it's fine like if you know what you're doing like you can definitely eat ice cream and lose weight that's not the problem but at the same time you need to go back to what your identity is it goes back to the beginning who do you want to be do fit and healthy people work out at the gym and then go eat ice cream probably not 90 of the time probably not so you have to go back to who do you want to be and act like that so the next step is called the paperclip strategy so it's all about habit tracking so it comes down to um i call it the paperclip strategy you know i call it the paperclip strategy it is called the papercut strategy because so what you can do is that you can get a jar so i'm just using this as a first example so you can use a jar and each time you do something that you need to do you put one paper clip into the empty jar until you continue so if you need to send emails or make calls you can put your paperclip every time you make a call or send an email you can put it into the next one you can put it into the next one or you can do the seinfeld strategy which is you get a calendar and you put an x and so if you say oh i want to work out i want to move you don't have to work it every day but if you want to be active you want to be active every single day even if it's just going on a small walk or doing some yoga you can put an x everywhere every day everywhere every day and then obviously it will be really annoying if you skip and it's totally fine about skipping it's about how you get back on the horse okay so if you it's like okay i want to be lazy today i want to be lazy or i missed a day oh my god oh my god oh my god it's about just getting back on the horse okay so you just need to get back on maybe you'll miss one day but just get back on it's about getting back on and not continuing so the difference between winners and losers is that they rebound very quickly so it goes back to who do you want to be and what's your identity are you a winner or are you a loser and i'm sorry if that sounds really harsh but it's the truth like do you want to be successful or do you not want to be successful and of course success is different for everybody and who you are as a person but do you want to be a winner or do you want to be a loser do you actually want to achieve what you want to achieve or do you not the next tip is creating a habit contract so what is a hybrid contract it's a contract but what you have is captain obvious again anyway so a contract you can make that with your friend you can make it with your partner you can make it with your husband whoever you want to make it with you can make it with your trainer and it's a contract you sign it say okay i want to work out three times a week i need to be on track of my calories i need to be doing everything that you tell me to do i'm saying as a client if if one of my clients was talking to me um and then we would write out a small contract and then there would be punishments i wouldn't say accomplishments but consequences if you do not keep your end of the bargain if you don't work out three times a week um and do whatever i say to do then you whatever dudes you have to do a hundred burpees for me or something else or you have to pay me a hundred dollars or you have to pay your husband hundred dollars or whatever you know what i mean whatever that's going to get you off your ass and it's going to actually get you to where you want to be but it doesn't have to be that hard like it doesn't have to be that harsh the consequence but it has to be like a consequence that you don't actually want to do but not that bad like oh my god if you don't do what i say you have to give me a million dollars no way like let's be realistic like come on so the next tip or step or whatever it's called is finding habits that fit in with your personality and yeah like i said before like things have to fit in with the identity that you want and you need to act as if but who we are as a person like what our personality is very different to what we are like we want to be as an identity okay so you have to find habits that fit in with your personality if you if you hate running and you make a goal of i want to run a marathon this year it's like be realistic it goes back to the smart growth like be realistic are you really gonna like run every single day because that's what you're gonna need to run a marathon if you just want to be healthy like find things that like fit in with you so if you like rock climbing if you're like yoga if you like going for walks if you like dancing dance classes then you need to find something that works for you right so ask yourself these questions what seems like fun to me but work for others what makes me lose track of time where do i get greater returns than the average person and what comes naturally to me so if you can answer these questions you can find habits and systems that you would like to do because again like i said if you don't like it it's not easy for you you gotta trick your mind into thinking that things are easy and things are fun so i really hope that you like this video i really hope that you enjoyed this video i'm gonna be uploading a video every single week helping create the life that you want so that you can reach your true potential the next video is gonna be how to maintain motivation so that you can actually achieve your goals so if you want to do that make sure that you hit the subscribe button so that you never miss another video so i'll see you next time bye