Use The AMP Process For Weekly Reflection

And this week we're talking about progress. And why are we talking about progress this week? Well, if we're not feeling that progress in our life, that's when anxiety comes in. That's when we start to feel listless. That's when we start to, you know, question what we're doing with our lives. And so being connected to our ambitions, being connected to that clear vision we have for the future of ourselves, of our families, of our businesses and communities is super important. So start your week. Great. Start your week with a coach. I'm your host, certified high performance coach Sean Butner. And we're going to talk about something that will help you advance in your life this week. So let's go. Today is Sunday and this morning I went through my morning journaling I like to do every week. And you know, because when I am able to accomplish that journaling and you know, I'm a person and you know, have my consistency or I don't, you know, and those times when I'm not consistent, the times when, you know, I, for me, my focus dwindles, I eat more easily distracted. You know, you don't have your goals on the top of your mind so you're not thinking like, oh, I should, you know, advance this, you know, today, right now it's easier to put things off to the future and that kind of stuff. I'm not sure if you've ever been in that kind of mode, but that's happened to me a ton of times in my life. So that's why the Sunday journaling for me is so important. But I think in general it's really important to have these reflection rituals in our lives. And that's why this month we've been talking about getting clear on what you wanted for the the year. You know, at the beginning of this month we talked about creating your personal New Year's revolution, the new you for the new year, so that you have that vision for yourself in your career and your health and your well being and your relationships and anything else that's important to you in your life so that you have that goalpost of where you're trying to go. Right. And so this is all about how are you moving down the field. Right, right. These reflection habits are what's working, what's not working, how am I feeling the progress towards those goals that I set up for myself, what types of course corrections might I need to make that kind of stuff. So for me, I like to use the amp framework and really it's just a three step process. And I know that so many people will skip this active reflection because it takes up so much time or they're so busy or there's all these excuses that get in the way. As your coach, it's my job to challenge you a bit and say you can make the time for this. It could take you 10 minutes to do a quick weekly review to see how you know, one to keep your goals in mind and then to see how you're progressing toward it and then to like feel it. Right. There's a certain joy towards that progress that we can make in our lives. And I want you to have that joy in your life too. So what is the AMP framework and how can you set it up correctly? Right. And then I'll give you the big thing that's really going to make the difference in your life. Right. So first, what is the AMP framework? A is assess your high level objectives. Right. So this is like, what are you going to do this quarter if you're in a business context? Or what is your like 90 day challenge for maybe a more personal type thing? And so like, for me in my business, I'm working on growing my coaching programs. I'm working on launching a new kind of secret project that I've kind of talked about a little bit. You guys will hear about that later. And so, you know, January through March is focused on those big goals. Right. And personally I'm trying to get back into running shape because later this year I'll be 40. And so I want to do a half marathon before I'm 40 just to kind of, you know, kind of reset my health and get back into that. So how have I been? You know, those are the big goals for me. What are your big goals in the next three months? Right. So if you were listening, I have some career goals, I have a health goal, some personal goals which I haven't shared. You know, really like this next three months, I'd love to get back to Chicago to see my dad. I haven't seen him in person in quite a bit. So working on getting all that set up. So, you know, what are those different, like high big objectives for you? And then the end part is measure the results for the week. So this is, what are the things that you're actively doing or actively did this past week that moved you towards one of those goals? Right. So for me, it's been working on a lot of messaging, it's been working on a lot of my marketing materials. And so that's a good measure that will lead to an Increase in, you know, business for my coaching programs, right. For my health, I've been working out two times a week. I mean, getting out for walks, right? That's kind of the measures that I have right now that'll get me to a half marathon later this year, I hope. Maybe it's too much, but I like to do big, broad goals and see if I can do it just to be motivated by that. So what are those meaningful measures in your life that map to those big objectives? Right. And then the P part is to process your progress, right? So either you're like, hey, I'm on track and I can feel really good that I'm making momentum, I have momentum, I'm making progress towards my goal. Or if you're not where you need to be, that's when you're like, okay, like, what happened? What can I do differently next week to get me back on track? Right. It's a very, very simple, kind of bare bones reflective process. But if you're doing this consistently, if you're doing this every week, you're going to one, keep those goals and those big objectives in your head a lot more. So that will increase your motivation. At least it does for me and the people I've worked with. The constant reminder that you're supposed to be doing something, something that's meaningful to you is the magic sauce for motivation in my opinion. Second thing is, what are the active things that you can measure that are tangible? So, like, I did the run, I did the walk, I did the workout, I did the, you know, marketing document, I did, you know, those types of things. It's the proof that you're, you're, you're progressing, right? So you don't have to guess. You're like, oh, yeah, I think I'm pretty good here. It's like, no, like, I did the things that are going to make the difference later and then finally processing that progress, like, oh, I can feel good this week. I can start the week with a little bit of joy, a little bit of levity, a little bit of excitement for continuing the progress. Or I can say, hey, like, I need to shift my strategy on getting back to running, right? You're walking isn't enough. Maybe I need to do a couple half mile runs this next week in order to make sure that I'm progressing that goal just as a concrete thing. So again, and I want to stress whether you have this process to kind of actively reflect on your progress or you have your own process to actively reflect, it's important that you have something that you're reviewing every week, right? To kind of help keep you focused, help keep you motivated. And it's way more important to be consistent with it than it is to actually accomplish it. What do I mean by that? I mean that if you are constantly staring at those things that are meaningful to you and you're not making the progress the first couple of weeks, like the fact that you're taking a look at it and you're thinking about it, eventually your brain will be like, we need to get this done right? I've seen that happen over and over and over again. It's not to say that you're. You want to make sure you're keeping promises to yourself so you don't feel bad. But that's part of it too, though, if as soon as you get started and get a little bit of motivation and a little bit of momentum, a little bit of progress, it'll start kind of being this feedback loop, right? So you'll say, oh, I'm progressing, I should do a little bit more. I'll keep a little more focus on it. And it just keeps on going. So I hope you have your Sunday reflection habit. If you haven't done it today. The first thing you should do after watching this video is go open your journal, assess your high level objectives, measure the results for the week and process your progress. So feel the winds, make adjustments for things that you need a little bit more progress on, and I promise next week will be better. So with that said, guys, you got this. This is Sean say, live your day with more joy, more personal growth, more impacting communities. I will see you next week. Take care, Sam.