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12 Week Year Template PDF 📝 + Book Summary — Transcript

by Dr. Tiffany Shelton · 4,897 words · 674 segments · language en · Watch on YouTube

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0:00I don't know who needs to hear this but
0:02if you haven't reached your goals or
0:03you've fallen off track with your goals
0:05it's not because you're lazy it's not
0:07because you're weak it's not even
0:08because you're unmotivated it's because
0:10you don't have the right system sis
0:12you're ready to step into your greatness
0:14and make your dreams a reality I know
0:16that you are the only problem is you
0:18need a system to get you there that
0:20actually works if you're new here I'm Dr
0:22Tiffany Shelton Muriel neuropsychologist
0:24published author and founder of mod
0:27ambition I post every week on how to
0:29plan manifest and enjoy your dream life
0:31if you're into that stuff please tap if
0:33you tap tap that subscribe button so
0:35when you aren't achieving the things you
0:37want in your life it could feel like
0:38you're breaking promises to yourself or
0:40you really aren't living up to your
0:42potential by the end of today's episode
0:44you're gonna know an in-depth summary of
0:46the book 12-week year and don't worry
0:48about taking notes I have a free 12-week
0:51year PDF download for you that includes
0:53a cheat sheet summary of the 12-week
0:55yearbook as well as a weekly template to
0:58apply it to your own life and go goals
1:00if you want to do them effectively is
1:02going to require deeper dive and process
1:04than any PDF template or notion template
1:07really and you can do this on your own
1:08using the summary portion of the PDF
1:11that I'm going to provide for you guys
1:12in the description below you can also
1:14use my mod ambition planner which
1:16includes systems and strategies to do
1:18all of this whichever method that you
1:20choose I do suggest doing it by hand
1:23because research has shown that those
1:25that write their goals down with pen and
1:27paper are more likely to achieve them or
1:29to put it more eloquently in the words
1:31of Erica Baidu write it down on real
1:33paper with real pencil and watch
1:36get real so be sure to stick around to
1:39the end because I promise this is going
1:41to be the most helpful video on YouTube
1:44on the 12 week year and I know that's a
1:47bold promise but I did a lot of work
1:49research on this episode to make sure
1:51that I can keep that promise to you so
1:53be sure to stick around to the end this
1:55might shock you but achieving your goals
1:57starts with a mindset not actions really
1:59this is why the 12-week year authors
2:02start with shifting your mindset and the
2:05big shift that they want you to make is
2:06from annualization thinking to
2:09periodization so essentially instead of
2:12thinking in your yearly goals you're
2:13going to think in periods and really
2:16you're going to redefine your year from
2:1852 weeks to just 12 weeks and this is
2:21really helpful because you get to
2:23capitalize on the energy that comes with
2:25the beginning of the year and the end of
2:27the year in much shorter periods you
2:29also get to capitalize on that energy
2:31four times a year and that energy is
2:34like this sense of urgency and the book
2:36talks about how urgency leads to action
2:38so when you have just 12 weeks to get
2:41something done versus 52 weeks you're
2:44going to be more urgent and you're going
2:45to be more focused and aligned with her
2:48goals and the books authors say that
2:50planning in a 12-week year is better
2:52because it's more predictable it creates
2:54a stronger and faster connection between
2:56actions and results and it's more
2:58focused okay now that you have the
3:00mindset of a 12-week year I want you to
3:02tune into your inner missed Clio and
3:04have a vision and what I mean by this is
3:07discipline one in the book which is to
3:09develop a vision now you guys know I'm
3:11going to mention it in the modern
3:12Mission planner that is The Ultimate
3:14Guide to helping you to create this
3:16vision and to do it using achievement
3:18psychology and vision casting and using
3:21proven mindset strategies so if you want
3:24support in creating this Vision be sure
3:26to check out the mod ambition planner
3:27it's a two-in-one planner so it has that
3:29goal planner but you also get the 90-day
3:31planner which I have a whole video on
3:33how to use the modern Mission planner
3:34with a 12-week year or you can do this
3:37type of work on your own whatever the
3:39case whether you do it with support or
3:41you do it on your own you want to make
3:43sure that you have a larger Vision
3:45before you set out into making these
3:47period goals because you want to be
3:49working towards something larger than
3:51just the 12 weeks you want to be working
3:53towards creating for me this dream life
3:55so you want to have this Vision that
3:57encompasses your values your intentions
3:59what's most important to you in life and
4:02then those Moon goals as I call them in
4:04the modern Mission planner and those
4:06star goals that are going to help you
4:08get there so Moon goals are those like
4:10Larger than Life goals those are our
4:12yearly goals sometimes our five-year
4:14goals and you can even have yearly star
4:16goals or you can save those for the
4:18quarter and star goals are just how
4:20you're going to jump from each star to
4:21get to that Moon goal it's based on this
4:24quote from Les Brown that said reach for
4:26the moon even if you miss you land
4:28amongst the Stars so you really want to
4:31have that vision of what's the moon for
4:33you and why is that moon for you right
4:35what are your values your intentions
4:37that make that Moon your goal before
4:39just jumping into setting targets for
4:42your 12 weeks it's like first sis where
4:44are you going right and the book
4:46mentions four common pitfalls that
4:48happen when we're creating our vision
4:50that people may fall into that doesn't
4:52create a successful Vision the first one
4:54is you don't take the power of your
4:56vision seriously I saw a quote by call
5:00on Tick Tock actually was a video of him
5:02speaking talking about manifesting your
5:04dreams and the very first thing that he
5:06said is you really really have to create
5:08this Larger than Life vision and believe
5:11in it right this is the law of
5:12attraction that I have so many videos
5:14about on this channel but you want to
5:16take it seriously that it can actually
5:17happen and that it's based on what's
5:19really really important to you which is
5:21the second common Pitfall that the
5:23authors mentioned which is the vision
5:25isn't meaningful to you so that Vision
5:28may be based on what your parents told
5:30you should be doing or what you feel
5:31like you have to be doing because you
5:33got a degree in a b and c but it's not
5:35really powerful for you it's what you
5:37should be doing right not what you want
5:40for yourself and for your life so make
5:42sure that it's meaningful to you the
5:44third Pitfall is your vision is too
5:46small so you're not thinking big enough
5:48you guys know I'm spending way too much
5:50time on Tick Tock but there's another
5:51Tick Tock video that comes to mind that
5:53says think big be think big I want you
5:56to hear that man in your head I'll try
5:58to find the clip of him but right think
6:00big and make sure that it's something
6:02that you're reaching for that's going to
6:04stretch you to become a better more
6:06involved person and then the fourth
6:08Pitfall is you don't connect your vision
6:10to your daily actions so sometimes we're
6:13just dreaming but we don't have the
6:14aligned actions those are those smart
6:17star goals right specific measurable
6:19attainable realistic And Timely we're
6:21going to talk more about that but you
6:22don't have a way to actually jump from
6:24Star to start to get to the moon you're
6:26just kind of in the clouds not taking
6:27those aligned to actions or not even
6:29thinking about taking those aligned
6:31actions to get you there and so what do
6:33you do not to avoid those pitfalls the
6:36book offers five success tips the first
6:38one is to share your vision I will add
6:41to share it with people that you trust I
6:43just want to share my vision with anyone
6:44maybe your partner maybe your higher
6:47power the second success tip is to stay
6:49in touch with your vision in the mod
6:51ambition planner it's right at the
6:53beginning right before your 90 day
6:55planner so you always have it with you I
6:57just kind of look at my vision board in
6:58the morning I look at my goals in the
7:00morning I stay in touch with my moon
7:02goals and my intentions because I have
7:04it right then and there if you don't
7:05have the mod Edition planner I suggest
7:07finding a way to keep it top of Mind
7:09especially if you're a digital girly
7:11maybe printing something out putting it
7:12on your wall or putting it in your
7:14Journal something that you look at day
7:16to day the third success tip for your
7:18vision is to live with intention I have
7:20a whole video I did on how to live more
7:22intentionally if you're trying to get
7:24started with that you can also set your
7:26intention daily in the mod ambition
7:28planner if your attention has strayed if
7:30you're doing something else while
7:31watching this or listening to this I
7:33want you to listen up come back to me
7:35because this next discipline is the meat
7:38and potatoes of the whole system so make
7:40sure you're tuned in discipline two is
7:42to plan your execution using the 12-week
7:45year so firstly you're going to set your
7:48quarterly goals you're gonna set your 12
7:50week goals based on your vision and your
7:53moon goals you're going to say this 12
7:55weeks this is what I want to do in this
7:57quarter to get there you can do this in
8:00a couple different ways I like to make
8:02these fractions of my moon goals
8:04sometimes and then sometimes I just like
8:06to make them straight smart goals or
8:08what they call lead goals so in the book
8:1112 week year there's two types of goals
8:12that they talk about lag goals which are
8:15those larger outcomes right those could
8:17be your moon goals they can also be your
8:19full quarter goals and there's Lee goals
8:22which are the actions that you can
8:23control that you're going to take that
8:25are going to lead to those lag goals and
8:28so when it comes to setting your quarter
8:30goals let's just use an example let's
8:31say you want to reach 100K subscribers
8:34on YouTube for the year that's your lag
8:37Moon yearly goal so when it comes to the
8:40quarter you can make that quarterly goal
8:42a legal or a fraction of that lag goal
8:46so it might if you want to make your
8:47corn goal a lag goal it would be I want
8:50to gain let's say 30 000 subscribers
8:52this 12 weeks that would be the lag goal
8:55for your quarter a fraction lag goal for
8:58your quarter or you could have quarterly
9:00goal of let's say if you're trying to
9:01get to 100K post every day on YouTube I
9:04hope that makes sense if it doesn't just
9:06leave a question below I respond to all
9:08my comments and I'll get back to any
9:09questions then you're going to decide on
9:11your tactics to get you there so these
9:13are your smart quarterly lead goals we
9:16want to make them smart which I already
9:18mentioned and my planner details this
9:20for you that specific measurable
9:22attainable realistic And Timely the book
9:24kind of describes this in a different
9:26way they mentioned make them specific
9:28and measurable State them positively so
9:31instead of saying I want to lose 10
9:33pounds you might say I want to weigh 120
9:36so you state them in the positive ensure
9:39that they're realistic stretch so very
9:41similar to the r and smarts assign
9:44accountability and make sure that
9:46they're time bound so you have your
9:48quarter you have your smart goals for
9:50the quarter then you want to set
9:52priorities to make this happen I like to
9:55use my months goals as my priority so
9:58there's three months in those 12 weeks
10:01right and each month my monthly goals
10:03are my priorities that are going to get
10:05me to my quarterly goals and these
10:07monthly goals are going to be similar
10:09they're going to be smart they're going
10:11to be their priorities each month to get
10:13you to that quarterly goal all right
10:14really quickly before we move on to the
10:16next discipline if you're finding this
10:18information helpful please smash that
10:20like button and be sure to subscribe it
10:22really helps me to keep showing up to
10:24give you guys the best information on
10:26planning manifesting and enjoying your
10:28dream life okay are you ready to hear
10:30how to actually reach these goals that
10:32you've set for yourself in only 12 weeks
10:34discipline number three is to control
10:36the process so the first way you're
10:38going to control that process is with
10:40weekly and daily planning to reflect on
10:43your progress course correct if you need
10:45to and really double down on what's
10:46working for you and a big piece of this
10:49planning is time blocking and time
10:51auditing the modern Mission planner is
10:53perfect for this on the daily planning
10:55Pages you have time blocking and you can
10:57also go back and time audit their a
10:59special section each day to see am I
11:01really doing what I planned and even if
11:03I am is it helping me move closer to my
11:06goals and let's say you use a digital
11:08planner you might want to go back and
11:09just kind of jot down maybe in a journal
11:11or next to what you plan you can maybe
11:13type it in did you actually do what you
11:15plan and you can use maybe time blocking
11:17with color coding whatever way you're
11:19doing it you want to make sure that
11:21you're planning weekly and daily and
11:23also going back and auditing your time
11:25to make sure that you're doing that
11:27we'll talk more about how to do so and
11:29how the template I have for you guys can
11:30help you with that sort of keeping score
11:33process in just a second but first as it
11:35pertains to planning the book talks a
11:37few different things that you need to
11:38make sure that you're planning each week
11:40in order to meet your goals so the first
11:43one is a three hour strategic time block
11:45which is going to help you get into the
11:47deep work so you want to be able each
11:49week to have at least one strategic
11:51three hour Block in your schedule that
11:53you can really take a deep dive and get
11:55into a flow state of working to work
11:58towards whatever goal that you you have
12:00for yourself the second thing you're
12:01going to want to plan for yourself is
12:03one to two 30 to 60 Minute bluffer block
12:06I put buffer blocks in my schedule every
12:08single day number one because things
12:09take longer anything you think they're
12:11going to take to get done and then
12:13number two just to accommodate for
12:15things like low value tasks like email
12:17and different administrative things so
12:19you want to put those buffers in your
12:21schedule as well and then the other
12:22thing that you want to plan out is a
12:24three hour breakout block to do non-work
12:27things so getting away from work is
12:29important to recharge yourself and to
12:31stay sharp if you want to create a
12:33sustainable hustle you need to have some
12:35self-care and scheduling it is a way to
12:37make it a priority so you know that it's
12:40gonna get done and then everything else
12:42has to follow around your priorities
12:44towards your goals so things like
12:46meetings and appointments all those
12:47things you plan around those different
12:49blocks the authors also mentioned three
12:52activities that are going to be really
12:54helpful for you when it comes to
12:56planning and controlling the process of
12:58meeting your goal more than just 12
13:00weeks number one is take 15 minutes
13:02every week they sing on Mondays but I do
13:04mine on Fridays to decide when you're
13:06going to complete your actions that
13:08you're that are due for you this week so
13:09you have those tactics and those
13:11priorities you want to have at least 15
13:13minutes I do this in my planning routine
13:15on Fridays to really think about okay
13:17next week how when and how am I going to
13:20do those different things and where am I
13:21going to put those blocks another key
13:23thing that we've already talked about is
13:25rereading your vision each and every
13:27morning it's nice to have it in your
13:29planner if you use a paper planner that
13:31way you can just refer to it every
13:33single day before looking at your
13:34schedule for the day another key
13:36activity is taking five minutes to
13:38review your day and see how your actions
13:40align with your vision we talked about
13:41that already with the time auditing
13:43fourthly they suggest joining what they
13:46call a Wham call so a weekly
13:48accountability meeting this is a
13:5020-minute meeting weekly that you can do
13:52where you share your success and your
13:54challenges with others this is going to
13:56help keep you very very accountable okay
13:58so this this next discipline from the
14:00book the 12-week year is what's going to
14:03catapult your success and actually keep
14:05you on track discipline number four is
14:07to measure your progress we changed our
14:09mindset we had a vision we controlled
14:12the process and now we're going to
14:14measure our progress and this is where
14:16the free template and the principle
14:18below is going to come in very very
14:20handy so on the first page you're going
14:22to see the summary of everything I'm
14:23going over here of the 12-week year and
14:25then the second page of the downloadable
14:27is going to be a free printable template
14:29that you can print as many as you want
14:30to be able to measure your progress so
14:33each week you're going to score your
14:35week when tracking specific tracking of
14:37helping you stay on track with your
14:39goals the book says score keeping lets
14:41us know if what we're doing is actually
14:43effective and end each week you're going
14:45to be measuring or you're going to be
14:46scoring yourself on your lead and your
14:49lag indicators and really analyzing how
14:51much closer you're moving close to those
14:53lag indicators and how consistent are
14:55you staying with those tactics and
14:57priorities those lead goals that you
14:59have for yourself each week every week
15:01you're going to calculate the percent of
15:03actions you accomplish so let's say you
15:05have a goal of running five times a week
15:07if you ran four out of those five days
15:09that's 80 and it's not always fun to
15:11score yourself but it's really really
15:13helpful to keep you Mindful and be able
15:15to course correct in a timely fashion
15:17the book calls this staying away from
15:19Blissful ignorance the authors say you
15:21need a score of at least 85 percent to
15:23know that you're going in the right
15:25direction if you don't achieve this
15:26score you already know your goal won't
15:28be achieved so you want to stay at least
15:30around 85 percent range I won't go as
15:32far to say as your goal can't be
15:34achieved but that means you're gonna
15:35have to work a little bit harder in
15:36those following weeks it just helps to
15:38stay on track with that at least 85
15:40percent or more now this next 12-week
15:42year discipline is certainly my secret
15:44weapon when it comes to staying on track
15:46with your goals discipline five is time
15:49management I do have a video called how
15:52to stick to your schedule and actually
15:53do what you plan which I will link that
15:55gives so many tips on productivity but
15:57being productive is going to be so
16:00helpful and one of the main things that
16:02is going to help you be productive is
16:04eliminating distractions so that you can
16:06stay focused when you're working three
16:08easy ways to stay focused while you're
16:10working are put your phone away use the
16:12Pomodoro method and use Alpha wave study
16:15music and then you can have a wind-up
16:17work routine where you put your phone
16:19away you set your timer for the Pomodoro
16:21method you turn on your Alpha wave
16:23setting music and then you put that all
16:25on autopilot another thing that's going
16:27to help your productivity is having a
16:28healthy Foundation I teach my clients
16:30specifically I teach them certain poor
16:32behaviors they need to make sure they're
16:34doing every single day to make sure they
16:36feel great I want to share those with
16:37you too so the acronym is Maps so if you
16:40think about the journey to getting what
16:42you want as like a road trip this is
16:44what I called maps in my program is what
16:47guides you there let your Vibe be your
16:49guide the first part is the m which is
16:51mindfulness and these are activities so
16:53you can stay connected to the present
16:55moment the second piece is the a which
16:57is appreciation which that just means
16:58having a gratitude practice of your
17:00choice the third piece is Pleasures
17:02that's the p and then the S stands for
17:05self-care and self-compassion okay so by
17:08now we probably all heard that Beyonce
17:10motivational speech floating around
17:12social media about stay focused stay
17:15focused don't talk about what you're
17:18gonna do don't just dream about what
17:19you're gonna do don't criticize somebody
17:22else for what they're not doing you be
17:24it be about it be about that action and
17:28go do it keep your eye on your intention
17:30don't let any outside distraction or
17:33your own insecurity stop you from your
17:35goals Embrace that struggle surviving
17:38that struggle will strengthen you
17:41but you might be thinking but how but
17:43how's this how are we supposed to stay
17:45focused and do all the things I want to
17:47share with you some of the really
17:49helpful high performance principles in
17:51the book 12-week year that have really
17:53helped me and I think could be useful
17:55for you on your journey as well the
17:57first principle of high performers that
17:58the book details is accountability
18:00breeds success we are social creatures
18:03if we can have any element of
18:05accountability it's going to help us be
18:07more successful so I was even thinking
18:09that we could do some sort of
18:10accountability on this channel I was
18:12going to maybe start doing some lives
18:14and we could talk about our successes
18:15and our challenges let me know what you
18:17guys think about that in the comments
18:19about accountability the authors say
18:21accountability is not consequences but
18:24ownership it is a character trait a life
18:27stance a willingness to own your actions
18:29and results regardless of the
18:31circumstances and this is how they say
18:33that you can take this type of ownership
18:35the first one is to resolve to never be
18:38the victim again yes things may happen
18:40to you but you you want to empower
18:42yourself to know that you have the power
18:44to change your life no matter what
18:45happens and you can do that in a way
18:47that's meaningful to you the second
18:49thing that they advise is to stop
18:50feeling sorry for yourself so again it
18:53follows that theme of empowering
18:54yourself to instill power and believe
18:57that you have the ability to change your
18:59life the third thing is to be willing to
19:01take different actions so you want to be
19:04able to know that this is becoming
19:06process when you put yourself on this
19:0812-week journey to accomplish your goals
19:11you're not only trying to get an end
19:12result it's about that Journey right and
19:14you're going to be becoming and you want
19:16to be willing to take the actions to
19:18become who you need to be and then
19:19fourth you want to associate with
19:21accountable so other people that are
19:23willing to take ownership hold you
19:25accountable that hold themselves
19:26accountables those type of high
19:28performing people or that are trying to
19:30be high performing and change their life
19:32for the better and according to the
19:34authors there are three things that you
19:35can do to strengthen your commitment you
19:38want to have a strong desire so you
19:40really really want it 2 is Keystone
19:42action three is counting the cost before
19:44committing so it's important to consider
19:46your personal values and your life
19:48domains when you're making these goals
19:50for yourself what season are you in and
19:52then really thinking about the cost to
19:54get there and then four is acting on
19:56commitments not feelings this really
19:58ties into what I always talk about on
20:00this channel which is committed action
20:02this requires learning to accept and
20:04learn from challenging emotions thoughts
20:07and even situations and being able to
20:09accept them process them and still
20:12commit to taking action that'll move you
20:14closer to where you want to be and then
20:16another principle of this high
20:18performance is greatness in the moment
20:20like I mentioned it's all about the
20:22journey not the destination and in that
20:25journey in each and every present moment
20:27you want to be great you want to embody
20:30the greatness that you know you are so I
20:33want you to fall in love with delayed
20:35gratification and I want you to break up
20:37with instant gratification the book says
20:39results are not the attainment of great
20:41greatness but simply a confirmation of
20:43it and really when it comes to Greatness
20:45the present moment is all we have to
20:47show up and show out and then like I
20:49mentioned before when you're
20:50implementing all of this I want you to
20:52consider something the book describes as
20:54the emotional cycle of change right when
20:56we are changing something about
20:58ourselves which is usually a requirement
21:00of reaching any new goal otherwise we
21:02would have it already right there is an
21:04emotional cycle that they describe that
21:06researchers Don Keely and Daryl Connor
21:09wrote about in a paper and I wanted to
21:11share those with you guys I will put the
21:12chart up on the screen it paints a
21:14visual picture of this the first section
21:16is this uninformed optimism so you're
21:19really hyped up because you don't really
21:21know what is required to reach this goal
21:23then as you start to learn some of the
21:25challenges or how difficult it is or
21:27some of the things that come along with
21:29this goal you start to move into these
21:31emotions of informed pessimism which
21:34could lead to this Valley of Despair now
21:36you could do two things you could quit
21:38and start all over on a new goal in this
21:40cycle or you could persevere through
21:42that Valley of Despair using things like
21:44acceptance self-compassion a sustainable
21:47way to hustle and you move into informed
21:50optimism where you know the challenges
21:52you know you might face certain things
21:53but you also know that you have the
21:55strength to overcome those things and
21:57persevere and still keep going and
21:59achieving which leads to success and
22:01fulfillment which is that at last
22:03emotional state and that really reminded
22:05me of the five stages of change that I
22:08described in my video why you can't
22:09stick to new habits I went through all
22:11the stages of change that we go through
22:13as it relates to establishing a new
22:15habit this model is based on research
22:18the transtheoretical model that they did
22:21where they tried to figure out why some
22:23smokers could quit on their own and why
22:25other people couldn't and it all came
22:27down to were they ready to quit what
22:29stage of change were they at and in that
22:31video I also give you some prompts and
22:33questions and tips on how to move from
22:35one stage to the next that way if you do
22:38want to make that change you can have
22:40some tools on moving through these
22:42stages the book even says the first 12
22:44weeks will be the most difficult and the
22:47most important they will have you adjust
22:49your environment and your daily actions
22:51but if you apply these routines
22:53consistently for 12 weeks your goal will
22:56most likely become a reality one key
22:58aspect though is to actually engage with
23:01this system and commit to it don't just
23:04dabble which I like that words that they
23:06put in there okay if you like this
23:08episode please subscribe to the channel
23:10or follow the mod ambition podcast I've
23:13teed up a video I did on how to actually
23:15stick to what you plan and stick to your
23:17schedule for you to watch next cheers to
23:19planning manifesting and enjoying your
23:21dream life
23:22namaste

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