How to build the life you want.

Key Concepts:

• SMART Goals (Specific, Measurable, Achievable, Relatable, Time-based)
• Identity-based goals vs. outcome-based goals
• Habit formation and consistency
• Momentum
• Self-talk and personal accountability
• Positive reinforcement

1. Clear Goals and Identity:

• The speaker contrasts outcome-based goals (e.g., "I want to win the Olympia") with identity-based goals ("I want to be someone who...").
• He emphasizes the importance of defining a clear goal, referencing the SMART goals framework:
  • Specific: Define the goal precisely (e.g., "What lifts do you want to be explosive strong?").
  • Measurable: Ensure progress can be tracked.
  • Achievable: The goal must be realistic.
  • Relatable: The goal should align with personal values and be authentic.
  • Time-based: Set a deadline for achieving the goal (e.g., "October 14th, 2024, competing at the Olympia in Las Vegas").
• Instead of focusing solely on winning the Olympia, he focused on becoming the type of person who could win the Olympia. This involved defining the characteristics and habits of that person.
• Example: "I want to be someone who trains consistently every single day, hits sets to failure, never skips a meal, never cheats on his diet, gets his sleep and recovery that he needs."
• He stresses that the desired identity should encompass not only actions but also mentality and how one treats others.
• He wanted to be a "humble, respectful champion" who treats everyone equally.

2. Defining Habits and Actions:

• Once an identity is established, the next step is to define the specific actions and habits that embody that identity.
• Example: What does Mr. Olympia do? Treat people with respect, go to the gym daily, never cheat on his diet.
• The more these habits are consistently practiced, the more naturally one becomes the person who achieves the desired success.
• The focus shifts from chasing the goal to becoming the person who naturally attracts the goal.

3. Taking Action and Building Momentum:

• The speaker emphasizes that taking action is the most crucial step, even more important than extensive planning or research.
• "You are not what you think you are, you just simply are what you repeatedly do." Actions speak louder than intentions.
• He advises against getting overwhelmed by too many steps and instead recommends starting small to build momentum.
• Example: In college, he initially only stopped drinking while maintaining his social life. This one change led to significant progress and motivated further changes.
• The goal when starting should be consistency, not perfection.
• The analogy of a car hitting a wall is used to illustrate the power of momentum. With enough momentum, obstacles become less significant.

4. Self-Talk and Personal Accountability:

• The speaker highlights the importance of self-talk and personal accountability.
• Personal accountability is defined as taking responsibility for one's own life, which leads to empowerment.
• He describes his self-talk as a mentor (the future, successful self) guiding an apprentice (the current self).
• Example: When tempted to quit cardio early, he would ask himself, "Is that what Mr. Olympia does?"
• He advocates for positive reinforcement and encouragement rather than shame or negative self-talk.
• He believes that shaming oneself can lead to identifying with negative labels and perpetuating undesirable behaviors.

5. Mental Well-being and Holistic Approach:

• The speaker emphasizes the importance of mental well-being as part of the overall identity.
• He suggests incorporating practices like self-reflection, journaling, therapy, and open communication about emotions.
• The goal is to create a mindset that can handle anything, not just achieve a specific goal.

6. Application to Other Areas of Life:

• The speaker intends to apply these principles to other areas of his life, such as being a good father.
• This involves defining what it means to be a good father and then acting in accordance with that definition.

7. Synthesis/Conclusion:

• The key takeaways are to define a clear goal, cultivate a consistent identity, start small to build momentum, practice positive self-talk, and hold oneself accountable.
• The greatest achievement is not the goal itself but the person you become in the process of achieving it.
• Reflection on experiences is crucial for learning and making positive changes in the future.