Brief Summary
This video outlines an 8-step process for improving one's life, drawn from the speaker's personal experience of recovering from a period of significant health challenges and personal setbacks. The steps emphasize the importance of environmental cleanup, reducing screen time, adopting healthy habits, setting clear goals, building a structured schedule, maintaining consistency, and self-reflection.
- Cleaning up your environment can positively impact your mental state.
- Reducing screen time can help regain original thoughts and focus.
- Trying out different healthy habits can lead to finding what works best for you.
- Consistency is key to achieving long-term success.
The speaker recounts a period of severe health issues that led to significant personal challenges, including weight loss, loss of friends, and anxiety attacks. During this time, the primary goal was to regain a sense of normalcy. After a period of recovery, the speaker shares the steps taken to improve their life over 100 days, despite lingering health issues.
The first step involves cleaning up one's environment. The speaker notes that a deteriorating life often mirrors a deteriorating environment, creating a negative feedback loop. By cleaning their room, desk, doing laundry, and improving personal hygiene, the speaker felt a renewed sense of possibility for change after a prolonged period of feeling stuck.
The second step focuses on reducing screen time, which had escalated to 11-13 hours per day, filled with repetitive and unfulfilling content consumption. The speaker realized they were lacking original thoughts due to constant digital input. To combat this, they used two phones: a "crack phone" for distractions during breaks and a "kale phone" with limited access to essential apps, reducing screen time to 1-2 hours daily.
The third step involves experimenting with healthy habits to combat anxiety and discomfort stemming from social interactions after a period of isolation. The speaker tried journaling, gratitude practices, therapy, going to the gym, and meditation. They emphasized the importance of therapy as an integral part of personal growth, cutting out what didn't work and focusing on what had a significant impact. The speaker also promotes the "First 100" iOS app for tracking habits consistently.
The fourth step is about defining direction and goals in life. The speaker initially only wanted to feel normal again, so they researched self-improvement to identify key areas of focus: relationships, fun, career, finances, and health. They set ceiling goals (ambitious) and floor goals (bare minimum) for each area to manage expectations. The speaker shifted focus from output to input, concentrating on consistent actions to achieve desired results.
The fifth step involves building a schedule to put everything into practice. The speaker emphasizes the importance of optimizing daily routines, particularly "ordinary Tuesdays," to create a fulfilling life. The speaker structures their calendar to prioritize career, relationships, fun, health, and finances, reflecting their values and goals.
The sixth step stresses the importance of following through with commitments. The speaker notes that failing to do so erodes self-trust and hinders progress. Consistency in following the schedule builds confidence and reinforces the desired personal identity. The speaker also learned to be kinder to themselves, avoiding harsh self-criticism, which ultimately improved their ability to persevere and achieve goals.
The seventh step highlights the significance of consistency. The speaker acknowledges that while intensity was initially favored, consistency proved more effective. Even small actions, like walking for a minute when feeling nauseous, contributed to gradual improvement. Consistency became the key to overcoming challenges and making progress.
The final step involves reflecting on the progress made. Despite the difficult period, the speaker acknowledges the growth and integral role it now plays in their life. Quoting a line from "The Myth of Sisyphus," the speaker emphasizes that the struggle itself is enough to fill one's heart, hoping viewers can take something valuable from their experience.
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Transcript
Full transcript of “First 100 Days: Unf*cking Your Life”. Click a timestamp to open the video at that moment. Need another video? Use the YouTube transcript generator.
0:00 my life hit rock bottom about a year ago for health reasons outside of my control I couldn't function like a normal human being I couldn't go outside I could barely eat and every day consisted of me running away in my bed in this 8-month span I lost 20 lbs lost a lot of friends and as s known as chill my entire life I've had to learn how to deal with anxiety attacks I remember my only goal during this time was to feel normal again I'm happy to say that after a year and 93 days I am now kind of recovered the health issues are still lingering but for everything that was was in my control I've done the best I could to get back to normal the process might have taken longer but this is how I un my life in a 100 days step one clean up your act when your life begins to slip up I believe that so does your environment cloes dirty messy workspace it's as if the physical matches what I
0:46 was feeling internally I felt terrible so I wouldn't take care of myself or my environment the environment didn't allow me to change so I felt terrible it was like an endless loop that dug me further and further down a hole when I looked in the mirror I saw someone who couldn't even take care of their hygiene or their messy room what life changes was I going to make not a lot at first so I took it slow I cleaned my room then I cleaned my desk I did my laundry I took care of my hygiene I got some new clothes and guess what after months of a rock bottom I felt like I could change step two lessen the screen usage on average my screen time was 11 to 13 hours consisted of watching movies I've already watched scrolling through the endless social media and visiting the same four to five websites over and over again again I didn't know how to improve my life so I
1:32 scrolled when I got guilty I would go to my desk to try and work but I'd find some excuse to get back to my phone then lose another hour it was the first thing I touched when I woke up it was the last thing I saw when I fell asleep there would not be minutes in the day where I didn't have my phone on me the turning point was when I realized I did not have a single original thought in my day every waking second was listening to podcasts scrolling social media or reading stuff online so I knew I had to change the first thing I did was get two phones a c phone not that crack not that one either and the kale phone the crack phone had every distraction app known to man The kale phone only had access to messages and apps to help me live my life the crack phone I used during my break and the kale phone was the one I carried with me but since it had nothing on it I didn't really use it instead of bargaining with myself when my willpower
2:18 was weak I removed the option completely now my screen time is around 1 to 2 hours every day step three trying out healthy habits as a result of isolating myself away for so long I started to get anxiety attacks whenever I did anything social it felt like I couldn't control my thoughts and I'd continue to spiral farther and farther until I could go home and be alone for a couple of hours I had been feeling things I've never experienced before and it was extremely uncomfortable so I tried new things journaling for 3 Days practicing gratitude for about a week therapy for 3 months which I think now is a good time to talk about the sponsor of this video better help just kidding this video is not sponsored but feel free to download the iOS app first 100 to track your habits for 100 100 days consistently going to the gym for 6 months meditation for 9
3:03 months never in a million years did I think that I'd be the type of person to use therapy but it's been an integral part of my growth overall as a person I've experimented with a lot of things I've cut out the things that haven't worked and worked ruthlessly on the things that have had a big impact on my own life step four figure out what you want I was starting to get my life back together but I didn't have a direction that I was going in if you asked me what were my goals my answer was still the same I just wanted to feel like a normal person again so I spent my days learning about what I wanted out of life any book article or video on self-improvement I scoured to find these three lessons the first one being that there were only a few areas of my life that I really cared about relationships fun career finances and health the second lesson I took was how to set goals I set two goals for
3:49 each area of My Life One being a ceiling goal and the other being a floor goal the ceiling goal being the most ambitious goal that I would be excited to hit the floor goal being the bare minimum that I was looking to achieve this gave me a buffer between the two and helped me manage my expectations while working towards my goals as a person then came the last lesson I used to set really big goals until I was constantly disappointed so I started to focus on the input and not the output want to deepen relationships commit to 3 days of dedicated time in the week you want to have fun spend time on Hobbies every day want to lift ,000 go to the gym five times a week I never knew when the results would arrive so I focus my best on the inputs instead step five building your schedule you know what makes a good life good years a good year is made from good months a good month is made from good weeks a good week is made
4:35 from good days you get my point I now had everything in place to start to put everything into practice I think it was best summed up here your life is made up of a series of ordinary Tuesdays figure out what your ideal normal choose day looks like because if you can have an amazing ches day you'll probably have an amazing life of course life has its glorious ups and downs but that's maybe 10% of your life I want to optimize for my own regular Tuesday so this is currently the day I try to live every single day career relationships fun Health finances outside of special events and vacations my calendar shows what I prioritize in my life step six doing what you're saying you're going to do despite being the biggest part of the entire 100 days I knew what I had to do when I had to do it and why I was doing it you see everything before this was
5:21 just preparing and getting in the right head space to finally tackle the goals that I said that I would whenever I said I would do something and I didn't do it it stopped any moment of progress that I had and made me lose trust in myself i' then be consistent with my schedule for a couple of weeks then mess it up the cycle happens over and over again I became confident in my abilities by doing the same things over and over again I was building evidence in the type of person that I wanted to become and that evidence came through setting goals achieving them setting goals achieving them something similar that I learned through therapy was despite having all of these Grand Ambitions I could still be a friend to myself I wouldn't treat anyone else as harshly as the way I treated myself I thought it made me better but it didn't when I criticized myself I quit things quicker felt the lows worse and it just was a net negative to My overall life when I
6:07 treated myself better I gave myself more opportunities I spent longer on projects and I felt better during the entire process do what you say you're going to do but be nice to yourself in the process step seven consistency over everything at this point I could finally look at myself in the mirror my health still wasn't 100% but it was through the habits that I was getting better I could guarantee failure by quitting but by being consistent it was my only chance I had at success now I've known this advice quite early but I wish I could have followed it better I always thought intensity could outwork consistency but I've been wrong every single time and in the end it was actually taking walks that helped me out of this Rock Bottom when I was nauseous and couldn't physically do anything else in the day it was a promise to myself that I would walk for a minute outside that minute turned to 5 then to 10 then to 20 and in
6:53 the end it was the one habit that helped me pick myself up piece by piece to every other step of the these 100 days if you want to do the same check out the happy tracker first 100 on iOS step eight reflecting on the progress despite easily being the worst couple months of my life and me never wishing for that type of sickness even on my worst enemy I would be lying if I said that I didn't grow from it and that it is now an integral part of my life I actually stumbled across a book called The Myth of Copus while bring away in bed and there's a line that I've kept close to my heart and has helped me throughout everything the struggle itself towards the heights is enough to fill a man's heart I hope I hope that you've taken something away from this video
