Motivation checklist

Unleash Your Maximum Motivation,

Fulfill Your True Potential & Become Unstoppable.

GOALSETTING PART 1

Objective: Set 1 goal for an area in your life in which you want to see improvement in the foreseeable future (ex: in the area of Health, Finances, Relationships, Career, etc.)

My Goal Is:

1

MOTIVATION MECHANICS

Objective: Write down 3-5 reasons why you want to be motivated in the first place

I Want To Be Motivated Because…

2

THE 15 MINUTE EXERCISE

Remember: Action –> Momentum –> Motivation

Objective: Pick 1 task that you know you SHOULD be working on. Set a timer for 15 minutes, and work on this task for 15 minutes (full focus, remove all possible distractions)

Don’t put it off! Do it now!

My 1 Task To Work At Least 15 Minutes On Is:

3

EXTERNAL MOTIVATION: BOOKS

What Book Do You Find Inspiring?

Objective: Read This Book For 15 Minutes

What Podcast/Audiobook Do You Find Inspiring?

Objective: Listen To This Next Time During Your Commute

Pro-Tips:

1. Keep some of your most inspiring books in your work-space. Merely seeing them has the potential to instantly motivate you.
2. Schedule a daily 15-minute fixed block of

reading time to make this a strong habit.

4

EXTERNAL MOTIVATION: VIDEO

How many hours do you watch video-based content per day on average?

How much of this is purely for entertainment?

If this number is over 1 hour per day, you need to remind yourself of the fact that it’s probably not in line with the person you want to become. Would a successful person who’s totally crushing it watch entertaining content for more than 1 hour per day? – I bet you know the answer!

Objective: Find the balance between Entertainment & Inspiration/Education

Courses	Minutes/Day
Documentaries	Minutes/Day
Motivational Videos	Minutes/Day
YouTube (educational)	Minutes/Day
Other	Minutes/Day
Purely Entertainment	Minutes/Day

5

EXTERNAL MOTIVATION: MUSIC

Music can be one of the external ways to instantly trigger a state change. Listening to a motivating song / type of music can get us from a lousy state to a peak state, in which we are a lot more productive.

Objective: Write down what song/type of music you’re going to listen to when you need a boost of motivation:

6

EXTERNAL MOTIVATION: SOCIAL CIRCLE

Objective: List up to 5 people (left column) in your close social circle, who have a positive, empowering and motivating influence on you.

Objective: List up to 5 people (right column) in your close social circle, who have a negative, disempowering or demotivating influence on you (this can be very subtle).

+	–
+	–
+	–
+	–
+	–

Action Point: Resolve to spend more time with the people in the left column (the winners) and less time with people in the right column.

“If you want more out of life, you’ve got to surround yourself with people who want more out of life as well.”

– Jari Roomer

7

EXTERNAL MOTIVATION: ACCOUNTABILITY PARTNER

Objective: Out of the 5 people that have a positive, empowering and motivating influence on you, pick 1 or more of those friends to become your accountability partner(s).

My Accountability Partner(s) Can/Will Be:

+

+

+

+

+

Action Point: Get in touch with your potential accountability partner(s) and explain the concept.

Action Point: Agree on a challenge/goal for which this person will hold you accountable.

8

EXTERNAL MOTIVATION: MASTERMIND

Objective: Create a mastermind with at least 2 of the “winners” from the ‘social circle’ exercise.

My (Potential) Mastermind Members Will Be:

+

+

+

+

+

Action Point: Get in touch with these people and explain the concept to them.

Action Point: Decide on the format and the times you’ll meet (online or offline).

Action Point: Plan the first session.

Pro-Tip: Create a WhatsApp group (or other messenger) for your Mastermind. During the week, the Mastermind members can send topics to each other, that they’d like to discuss during the next session.

9

EXTERNAL MOTIVATION: YOUR SURROUNDINGS

Exercise: Write down your goals on a piece of paper and put them on your desk, wall or other surroundings.

Done

Exercise: Write down inspiring/motivating quotes on pieces of paper and put these on your desk, wall or other surroundings.

Done

Exercise: Hang inspiring images of your dream life, inspiring individuals and goal- reminders on your wall, desk or other surroundings.

Done

10

EXTERNAL MOTIVATION: SEPARATE WORK PLACE

Exercise: Pick out at least 1 place that you use just for focused work (your office, home office, coffee place, library, etc.)

I Will Dedicate Theses Places To Focused Work:

11

INTERNAL MINDSET: PAIN VS PLEASURE

Exercise: Pick out up to 4 tasks that you have been procrastinating on.

• Per task, make a list of all the negative (painful) effects that NOT COMPLETING this task will have on your life. (see next page)
• Then, make a list of all the positive (pleasurable) effects that COMPLETING this task will have on your life. (see next page)

The Tasks I’ve Been Procrastinating On Are:

12

INTERNAL MINDSET: PAIN VS PLEASURE PT.2

Task 1

Pain

Pleasure

13

INTERNAL MINDSET: PAIN VS PLEASURE PT.2

Task 2

Pain

Pleasure

14

INTERNAL MINDSET: PAIN VS PLEASURE PT.2

Task 3

Pain

Pleasure

15

INTERNAL MINDSET: PAIN VS PLEASURE PT.2

Task 4

Pain

Pleasure

16

INTERNAL MINDSET: FEAR-SETTING EXERCISE

Use this technique whenever you want to take a big step or attempt something that you’re fearful of.

1. What if… Step 1: Define

What are the worst things that can happen?

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

17

INTERNAL MINDSET: FEAR-SETTING EXERCISE

1. What if…

Step 2: Prevent

What could I do to prevent this from happening – or decrease the likelihood?

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

18

INTERNAL MINDSET: FEAR-SETTING EXERCISE

1. What if…
   Step 3: RepairIf the worst case happened – How could I repair it or who could I ask for help?
   1.
   2.
   3.
   4.
   5.
   6.
   7.
   8.
   9.
   10.
   19INTERNAL MINDSET: FEAR-SETTING EXERCISE
2. What If It Succeeds…
   What might be the benefits of an attempt or partial success?
   1.
   2.
   3.
   4.
   5.
   6.
   7.
   8.
   9.
   10.
   20INTERNAL MINDSET: FEAR-SETTING EXERCISE
3. Define the cost of inaction (emotionally, physically, financially, etc)

What will my life look like in 6 months, 1 year, and 3 years from now, if I don’t take action?

6 Months From Now:

1 Year From Now:

3 Years From Now:

21

INTERNAL MINDSET: THE ROCKING CHAIR TEST

Imagine yourself at 90 years old, sitting in your rocking chair, looking back on your life. Think about the goals, plans, dreams, and vision that your younger self had (your present self – the one that’s following this course right now).

1. Now visualize yourself pushing through every single time. See yourself push through all the hard days of work, all the tough decisions. See yourself making it happen and really living the life that you envisioned. What did your life look like? How does it make you feel? Hone in on that feeling, really experience it as if it was real.
2. Now visualize yourself NOT pushing through, not following up on the actions you should take, having fear prevent you from taking important steps, procrastinating, focusing on the short- term pleasure and disregarded the long-term loss or gain. See yourself settling in life and selling yourself short. What did your life look like? How does it make you feel? Hone in on that feeling, really experience it as if it was real.
   Your life can look like the first or the second visualization. The beautiful thing here is that: You Are In Control… You decide.Use the pain of regret from this exercise to put your life into perspective and fuel yourself with motivation from the inside.
   22INTERNAL MINDSET: GRATITUDE
   Exercise: Whenever you are going to attempt something that makes you fearful or anxious, focus on things that you could be grateful for within that moment. Fear disappears when you’re grateful.
   I Am Grateful For:
   Exercise: Start a Gratitude Journal
   • Every morning write down 3 things that you are grateful for.
   • Really think about why you are grateful for these things.
   • Experience the joy that these 3 things bring you.

23

INTERNAL MINDSET: THE 6 HUMAN NEEDS

Exercise: Rate the 6 Basic Human Needs. How much value do you, at this point in time, place on the particular human needs. Rate each of them on a scale of 1-10.

Knowing what ALREADY drives you as a human being is a very powerful intrinsic motivater. Use this information to your advantage.

Human Needs Rating (1-10)

1. Certainty/Comfort
2. Uncertainty/Variety
3. Significance
4. Love & Connection
5. Growth
6. Contribution

24

INTERNAL MINDSET: THE 6 HUMAN NEEDS PT.2

Exercise: Think of 1 activity that you love to do. How many of the 6 Basic Human Needs are met and to what extend?

1 Activity I Love Is:

It Meets The Following Human Needs:

Human Needs Rating (1-10)

1. Certainty/Comfort
2. Uncertainty/Variety
3. Significance
4. Love & Connection
5. Growth
6. Contribution

25

INTERNAL MINDSET: THE 6 HUMAN NEEDS PT.2

Exercise: Think of 1 activity that you strongly dislike to do. How many of the 6 Basic Human Needs are met and to what extend?

1 Activity I Strongly Dislike Is:

It Meets (or lacks) The Following Human Needs:

Human Needs Rating (1-10)

1. Certainty/Comfort
2. Uncertainty/Variety
3. Significance
4. Love & Connection
5. Growth
6. Contribution

26

INTERNAL MINDSET: THE 6 HUMAN NEEDS PT.3

Exercise: What 3 activities do you dislike, but are very important for your overall growth – and have the potential to massively improve your life (for example: working out, hard work, eating healthy, waking up early, etc.)

These 3 Activities Are:

27

INTERNAL MINDSET: THE 6 HUMAN NEEDS PT.3

Exercise: Per activity, ask yourself the following question: ‘What can I change about my Belief about this Human Need and/or what Variables can I change within the activity so that this activity meets my needs better than before?’

Activity 1: I Can Change The Following Beliefs/Variables…

If I Do This, It Will Improve The Following Needs:

1. Certainty/Comfort
2. Uncertainty/Variety
3. Significance
4. Love & Connection
5. Growth
6. Contribution

28

INTERNAL MINDSET: THE 6 HUMAN NEEDS PT.3

Exercise: Per activity, ask yourself the following question: ‘What can I change about my Belief about this Human Need and/or what Variables can I change within the activity so that this activity meets my needs better than before?’

Activity 2: I Can Change The Following Beliefs/Variables…

If I Do This, It Will Improve The Following Needs:

1. Certainty/Comfort
2. Uncertainty/Variety
3. Significance
4. Love & Connection
5. Growth
6. Contribution

29

INTERNAL MINDSET: THE 6 HUMAN NEEDS PT.3

Exercise: Per activity, ask yourself the following question: ‘What can I change about my Belief about this Human Need and/or what Variables can I change within the activity so that this activity meets my needs better than before?’

Activity 3: I Can Change The Following Beliefs/Variables…

If I Do This, It Will Improve The Following Needs:

1. Certainty/Comfort
2. Uncertainty/Variety
3. Significance
4. Love & Connection
5. Growth
6. Contribution

30

INTERNAL MOTIVATION: GOAL-SETTING 2.0

Goal-Setting Guidelines

1. Make it very specific; so that you can measure your progress
2. Add a deadline to your goals; in this case in 12 months from now
3. State the goal in positive terms; do not use any negative words in your goal statement.
   • ‘I enjoy eating healthy, low-calorie, nutritious foods” by dd/mm/yyyy’ Instead of ‘I have stopped eating sugar, candy, ice cream, and other fattening foods by dd/mm/yyyy’
4. Write it down as if you have already achieved it:
   • ‘I have lost 12 pounds by ‘dd/mm/yyyy’ Instead of ‘I want to lose 12 pounds’
5. Review your goals on a daily basis; preferably in the morning
   Example goal: “I have earned $20.000 dollars in sales from ‘Product A’ by 01/08/2019”
   31
   INTERNAL MOTIVATION: GOAL-SETTING 2.0
   Yearly GoalsExercise: Write down 1 – 7 goals that you want to achieve in the next 12 months.
   
   32INTERNAL MOTIVATION: GOAL-SETTING 2.0
   Monthly GoalsExercise: Set 1-7 monthly goals (for the next 30 days) that help you to achieve your yearly goals.
   
   33INTERNAL MOTIVATION: GOAL-SETTING 2.0
   Weekly GoalsExercise: Set 1-7 weekly goals that help you to achieve your monthly goals.
   
   34INTERNAL MOTIVATION: CREATING LEVERAGE
   Exercise: Per yearly goal, write down as many reasons ‘Why’ you want to achieve it (the pleasure you’ll gain from achieving) AND what’ll happen if you don’t achieve this goal (the pain you’ll experience).
   Goal 1:
   PainPleasure
   35INTERNAL MOTIVATION: CREATING LEVERAGE
   Exercise: Per yearly goal, write down as many reasons ‘Why’ you want to achieve it (the pleasure you’ll gain from achieving) AND what’ll happen if you don’t achieve this goal (the pain you’ll experience).
   Goal 2:
   PainPleasure
   36INTERNAL MOTIVATION: CREATING LEVERAGE
   Exercise: Per yearly goal, write down as many reasons ‘Why’ you want to achieve it (the pleasure you’ll gain from achieving) AND what’ll happen if you don’t achieve this goal (the pain you’ll experience).
   Goal 3:
   PainPleasure
   37INTERNAL MOTIVATION: CREATING LEVERAGE
   Exercise: Per yearly goal, write down as many reasons ‘Why’ you want to achieve it (the pleasure you’ll gain from achieving) AND what’ll happen if you don’t achieve this goal (the pain you’ll experience).
   Goal 4:
   PainPleasure
   38INTERNAL MOTIVATION: CREATING LEVERAGE
   Exercise: Per yearly goal, write down as many reasons ‘Why’ you want to achieve it (the pleasure you’ll gain from achieving) AND what’ll happen if you don’t achieve this goal (the pain you’ll experience).
   Goal 5:
   PainPleasure
   39INTERNAL MOTIVATION: CREATING LEVERAGE
   Exercise: Per yearly goal, write down as many reasons ‘Why’ you want to achieve it’ (the pleasure you’ll gain from achieving) AND what’ll happen if you don’t achieve this goal (the pain you’ll experience).
   Goal 6:
   PainPleasure
   40INTERNAL MOTIVATION: CREATING LEVERAGE
   Exercise: Per yearly goal, write down as many reasons ‘Why’ you want to achieve it (the pleasure you’ll gain from achieving) AND what’ll happen if you don’t achieve this goal (the pain you’ll experience).
   Goal 7:
   PainPleasure
   41INTERNAL MOTIVATION: YOUR PURPOSE
   Humans are happiest when they’re working towards something. When they have a sense of purpose. Knowing your ‘why’ will help to turn your work from drudgery to a victory. Without a why, it will take superhuman effort just to keep up the inspiration and motivation to make all the right choices necessary to own the day.”- Aubrey Marcus, Author & CEO of Onnit Your purpose is your REASON for being here.Finding meaning in serving a particular purpose is the singlemost powerful motivator (by a mile). You’re here to provide something unique – something only you can do with your unique characteristics, in your unique way.
   1. So what do you want to do? What does your best self want more than anything else?
      42INTERNAL MOTIVATION: YOUR PURPOSE
   2. The ‘Why Exercise’
      Take the answer from the previous question. Now ask yourself: ‘Why do I actually want this?’ – Then look at that answer and again ask yourself that same question. Keep asking yourself: ‘Why do I actually want this?’ until you uncover a deeper meaning, a deeper why.
      1st Why:
      2nd Why:
      3rd Why:
      43INTERNAL MOTIVATION: YOUR PURPOSE
      4th Why:
      5th Why:
      44INTERNAL MOTIVATION: YOUR PURPOSE
   3. The Common DenominatorYou can uncover your purpose by looking for the ‘common denominator in your most joyful/memorable experiences.’
      There’s a reason why you experience such joy during specific activities. They’re in line with something that’s bigger than you, something that makes you feel alive.
      Think of 3 specific times in your life or 3 specific experiences you’ve had in your life, in which you felt most alive, excited or happy.
      Experience / Time 1:
      Experience / Time 2:
      Experience / Time 3:
      45INTERNAL MOTIVATION: YOUR PURPOSE
      What is the common denominator in these 3 experiences? What aspects, concepts, feelings were the same in all of them? What are these experience really all about?
      46INTERNAL MOTIVATION: YOUR PURPOSE
   4. The 10 Questions to Uncover Your ‘Why’

1. What Do You Stand For?
2. Who do you look up to as leaders, role models, mentors?
3. If money were no object, how would you live your life differently?
4. If you had to teach something in front of 100 people, what would it be?

47

INTERNAL MOTIVATION: YOUR PURPOSE

1. The 10 Questions to Uncover Your ‘Why’
2. If you unexpectedly had a free week off, what would you do?
3. What are some challenges and hardships in your past that you’ve overcome? How did you do it? Why did you do to get through it and not give up?
4. Who do you want to help?
5. What would be the result?

48

INTERNAL MOTIVATION: YOUR PURPOSE

4. The 10 Questions to Uncover Your ‘Why’

1. What real value will you create?
2. If you were to die tomorrow, would you be happy with the life you’ve lived? If not, what can you do to make a difference and be remembered?

Source: The Dating Playbook for Men by Andrew Ferebee

49

INTERNAL MOTIVATION: YOUR PURPOSE

5. Decide what the purpose of your life is, at least for right now.

My Life’s Purpose Is:

50

INTERNAL MOTIVATION: MANTRA

Exercise: Write down a phrase, a quote or a combination of words that you resonate with, which you can use whenever times get tough, you need a boost of motivation or are in a high-pressure situation.

Say it to yourself out loud multiple times a day. My Mantra Is:

51

INTERNAL MOTIVATION: BELIEF SYSTEMS

Exercise: Write down 3 – 5 empowering beliefs that you currently have about yourself and about what you believe you can achieve in this world

52

INTERNAL MOTIVATION: BELIEF SYSTEMS

Exercise: Write down 3 – 5 dis-empowering beliefs that hold you back from achieving the results you desire (whether about yourself or the external world).

Tip: To find these beliefs, go over your goals and analyze the first thoughts you have about those goals. What’s the inner voice telling you?

53

INTERNAL MOTIVATION: BELIEF SYSTEMS

Exercise: Answer the following 5 questions for dis-empowering belief system #1

Q1: How is this belief ridiculous or absurd?

Q2: What will it ultimately cost me emotionally if I don’t let go of this belief?

Q3: What will it ultimately cost me in my relationships (family, friends, loved ones) if I don’t let go of this belief?

Q4: What will it ultimately cost me physically if I don’t let go of this belief?

Q5: What will it ultimately cost me financially if I don’t let go of this belief?

Source: Awaken The Giant Within – Anthony Robbins

54

INTERNAL MOTIVATION: BELIEF SYSTEMS

Exercise: Answer the following 5 questions for dis-empowering belief system #2

Q1: How is this belief ridiculous or absurd?

Q2: What will it ultimately cost me emotionally if I don’t let go of this belief?

Q3: What will it ultimately cost me in my relationships (family, friends, loved ones) if I don’t let go of this belief?

Q4: What will it ultimately cost me physically if I don’t let go of this belief?

Q5: What will it ultimately cost me financially if I don’t let go of this belief?

Source: Awaken The Giant Within – Anthony Robbins

55

INTERNAL MOTIVATION: BELIEF SYSTEMS

Exercise: Answer the following 5 questions for dis-empowering belief system #3

Q1: How is this belief ridiculous or absurd?

Q2: What will it ultimately cost me emotionally if I don’t let go of this belief?

Q3: What will it ultimately cost me in my relationships (family, friends, loved ones) if I don’t let go of this belief?

Q4: What will it ultimately cost me physically if I don’t let go of this belief?

Q5: What will it ultimately cost me financially if I don’t let go of this belief?

Source: Awaken The Giant Within – Anthony Robbins

56

INTERNAL MOTIVATION: BELIEF SYSTEMS

Exercise: Answer the following 5 questions for dis-empowering belief system #4

Q1: How is this belief ridiculous or absurd?

Q2: What will it ultimately cost me emotionally if I don’t let go of this belief?

Q3: What will it ultimately cost me in my relationships (family, friends, loved ones) if I don’t let go of this belief?

Q4: What will it ultimately cost me physically if I don’t let go of this belief?

Q5: What will it ultimately cost me financially if I don’t let go of this belief?

Source: Awaken The Giant Within – Anthony Robbins

57

INTERNAL MOTIVATION: BELIEF SYSTEMS

Exercise: Answer the following 5 questions for dis-empowering belief system #5

Q1: How is this belief ridiculous or absurd?

Q2: What will it ultimately cost me emotionally if I don’t let go of this belief?

Q3: What will it ultimately cost me in my relationships (family, friends, loved ones) if I don’t let go of this belief?

Q4: What will it ultimately cost me physically if I don’t let go of this belief?

Q5: What will it ultimately cost me financially if I don’t let go of this belief?

Source: Awaken The Giant Within – Anthony Robbins

58

INTERNAL MOTIVATION: BELIEF SYSTEMS

Exercise: We can’t get rid of a belief without replacing it with a new one. So right now, write down the replacement for the limiting beliefs you’ve just eliminated.

Old Beliefs

New Beliefs

For example, “Managing my personal finances is really hard to do.” Your new belief might be, “Managing my personal finances is a straightforward practice that is learnable and if I spent some time acquiring the right skill-set and setting up my financial systems it will set me up for financial success.”

59

INTERNAL MOTIVATION: HABIT MECHANICS

The Habit Process:

Day 1 – 3:

First Rush of Excitement (Because it’s new).

Day 3 – 10:

Very hard to follow through with the habit.

Day 10 – 20:

Still uncomfortable and you really have to push yourself to do it.

Day 20 – 30:

You start to get used to it and doing the habit will become an internal part of your system.

Day 30+:

Unstoppable. The habit is now a fully automatic and internal part of your lifestyle.

60

INTERNAL MOTIVATION: THE HABIT LOOP

Exercise: Write down what 1-3 habits you need to adopt in order to achieve your goal.

Habit:

Cue:

Routine: Reward:

Accountability Partner:

Habit:

Cue:

Routine: Reward:

Accountability Partner:

Habit:

Cue:

Routine: Reward:

Accountability Partner:

61

INTERNAL MOTIVATION: MORNING ROUTINE

Morning Habit #1: Affirmations

Exercise: Make your own personal affirmation by combining the elements underneath. Write it down on a single piece of paper, which you carry with you in your wallet or in your pocket. Refer to it as many times per day as you’d like, but read it at least 1x in your morning routine.

Elements:

• Your Yearly Goals
• The reasons why you want to achieve them (pain of not achieving them, pleasure of achieving them)
• Your Purpose
• Your Mantra
• Quotes that inspire you
• Anything else that you want to remind yourself of daily that can spark motivation
  62
  INTERNAL MOTIVATION: MORNING ROUTINE
  My Personal Affirmation
  
  63INTERNAL MOTIVATION: MORNING ROUTINE
  Morning Habit #2: Visualization
  Exercise: Each morning, perform the 3-phase visualization or listen to the guided visualization added to the course.
  Morning Habit #3: Journaling
  Exercise: Try out some (or all) of the underneath variations of journaling as part of your morning routine.
  Journaling Variations:
• Mission: Write down & elaborate on your Why/Purpose/Mission
• Daily Objectives: Write down the 3 main objectives for this upcoming day
• Free Writing: Write down anything that’s on your mind
• Gratitude Journaling: Write down 3 things you are grateful for (for example: 1 personal trait, 1 person, 1 very small thing)
  64INTERNAL MOTIVATION: MORNING ROUTINE
  Exercise: Develop The ‘Morning Routine’ Habit The Habit Loop (Cue –> Routine –> Reward)Cue: Set your alarm 30 minutes earlier than you’d normally wake up & get out of bed immediately (no snoozing!)
  Routine: Do all or some of the following activities for a few minutes each
• Affirmations
• Visualization
• Journaling
• Reading

Reward: The feeling of extra clarity, positivity, inspiration, calm, confidence and motivation. All in all, the right start of your day.

65

INTERNAL MOTIVATION: HEALTH/ENERGY

Q: How many hours of sleep do I need per night to feel good during my day?

Exercise: Schedule this amount in your upcoming week – Determine your bedtime & your wake time.

Sleep Tips:

Tip 1: Cool Down Your Room

Get your bedroom to 15.5 – 20.0 degrees Celsius (60 – 68 degrees Fahrenheit). This is the best temperature for your body to sleep in.

Tip 2: Black Out Your Room

Make sure your room is as dark as possible. Having light sources of any type in your bedroom can disrupt your sleep pattern. If there’s light in the room, your body picks up on it and signals it to your brain and organs, which can interfere with your sleep.

Pro Tip: Get blackout curtains

66

INTERNAL MOTIVATION: HEALTH/ENERGY

Tip 3: Put Away All Screens 60-90 Mins Before Bed The artificial blue light emitted by electronic screens triggers your body to produce more daytime hormones (such as cortisol) and disorients your body’s natural preparation for sleep. Put away all screens 60-90 min before you go to bed in order to allow melatonin and cortisol levels to normalize.

Tip 4: Have A Consistent Sleep Pattern

Go to bed at around the same time each night – Within a 30 min window

Get up at around the same time each morning – Within a 30 min window

I will go to bed at: ……….

I will get up at: ……….

67

MOTIVATION HABITS: PRODUCTIVITY

Exercise: Look at your 1–year goals and pick out your most important goal.

Exercise: Make a ‘Master List‘, ‘Monthly List‘, ‘Weekly List and ‘Daily List‘ for this goal (see next pages)

68

MOTIVATION HABITS: PRODUCTIVITY

The Master List

69

MOTIVATION HABITS: PRODUCTIVITY

The Monthly List

70

MOTIVATION HABITS: PRODUCTIVITY

The Weekly List

71

MOTIVATION HABITS: PRODUCTIVITY

The Daily List

72

MOTIVATION HABITS: PRODUCTIVITY

Exercise: Every Sunday, schedule your next work-week. Look at your ‘Weekly List’ for the upcoming week and allocate blocks of time in your week in which you will work on the specific tasks that are on your weekly list.

Exercise: Every day, check and re-schedule (if necessary) your next workday.

73

MOTIVATION HABITS: PRODUCTIVITY

Exercise: Each day, look at your ‘Daily List’ and prioritize according to the ABCDE Method. (see next page)

A: Your most important tasks – Biggest upside if completed, biggest downside if not completed. Complete these tasks every single day!

B: Important tasks – Some upside if completed, some downside if not.

C: Neutral tasks – No effect if completed or not completed. D: Delegate – Someone else can do this better, cheaper or faster.

E: Eliminate – Remove this task from the to-do list.

Ps. It’s possible to have multiple A tasks, B tasks, etc. In this case, the most important task will be indicated with a ‘1’, the second most important with a ‘2’ and the third most important with a ‘3’.

74

MOTIVATION HABITS: PRODUCTIVITY

A

1.

2.

3.

B

1.

2.

3.

C

1.

2.

3.

D

1.

2.

3.

E

1.

2.

3.

75

BRINGING IT HOME

Exercise: Ask yourself at least once a week ‘Am I really taking the action that I know I SHOULD be taking?’

You need real-world feedback in order to crush your fears, make accurate adjustments, and take your personal growth and results to the next level – the only way to get real-world feedback is by taking real action.

76