Gamify Your Health To Stay Consistent!

So one of the most effective ways I found to stay on track and stay consistent with any of the goals that you're trying to, to chase down, it's to try and gamify the experience. Now, what I mean by this is essentially you literally turn it into a game. Now, the reason we do that is because particularly as men, we like to win, we like to score points, and we like to win. So if we can gamify the whole experience and essentially accumulate as many points as possible, that will essentially increase the likelihood of us actually reaching the goals or the targets that we've set for ourselves. It's no different whether we're talking business or in relationships and so on. If we can accumulate— or sorry, if we can design a point system whereby we accumulate points based on the actions that we take, that are likely to lead us to our goals, this actually helps us to stay on track more and to do those things more consistently. Because what happens, particularly when we give ourselves enough time under reps to build a good streak, then we get to this point where we don't want to break the streak. So we continue to show up and take the action even on the days where we don't feel like it, because we know if we miss that target then we're going to lose that streak that we've accumulated. So for example, one of the things that I found to be very effective with my health coaching system is to gamify the metabolic matrix. Now I talk to you guys about this all the time. So we've got metabolic mindset, metabolic meals, metabolic movement, and metabolic melatonin. So it's 4 particular things that we're trying to work on— mindset, meals, movement, and melatonin— which essentially is mindset, nutrition, exercise or training, and our sleep and recovery. So what we do is we set up targets in each of those 4 categories, and then we make sure that we hit that 1 target every day. So what we would do is assign 1 point to each target. Therefore, we can get 4 points per day and a total of 28 per week. Now, of course, the obvious outcome is the greater number of points that I get, the more likely I am to be moving towards my goal. And in reality, if we're hitting all targets, then it pretty much guarantees we're going to be moving towards and hitting our goals each week, month, year, etc. So what we would do, for example, in mindset, it might be something like, okay, well, to help with my mindset and to help me deal with the chaos and stress of my lifestyle, I'll do at least 5 or 10 minutes of meditation a day. Then in my meals, it might be something as simple as every single meal. So breakfast, lunch, dinner, my, my 3 main meals of the day. I'm gonna make sure I've got at least 2 palm-sized portions of protein in each main meal. Then for my movement, it might be a case of, let's say I'm a newbie, then I'm gonna exercise or move my body in a way that will help me burn additional calories for at least 20 minutes a day. Now this could be going to the gym, it might be just going for a walk or a run or swimming or whatever the hell type of activity or movement you wanna do, but it's just doing more. Especially when we're just starting out. And then with rest and recovery, it might be, okay, well, in order to improve my rest and recovery, I'm going to go to bed 15 minutes earlier every night because recently I've been sort of sleeping too late and staying up at night binge-watching Netflix and so on. So if I add an extra 15 minutes, that will be my target. So those would be the 4 actions that you would have to take each day in order to accumulate those 4 points. Now, of course, we're going to have days where we only get 3 points or 2 points and so on, but the more we can rack up those days of 4 points per time, the more likely we are, as I've already said, to reach our goals. Now, we don't have to do this just in health. We can do it across the board in our being, in our balance, and also in our business. So if I've got relationship issues that I want to work on and there are certain actions I know I need to show up and start taking, I can track those too. Or if I've got things I need to do in my business, I need to improve my ability to, to gather leads or my ability to close sales or whatever it is, there might be certain actions that I need to partake in day to day that are going to ensure that I move towards those goals. So again, well, if we wish, we can gamify that also. Now the easiest way to do it, if you don't have access to apps and things like that, is literally just set yourself up a spreadsheet. With little checkboxes and you'll have your, your specific targets. Oh, in my health I have these 3 to 4 targets I'm trying to hit each day. And what I would say is keep them relatively small because what we're looking for is the minimum effective dosage. Because obviously if you set up a whole bunch of spreadsheets with all different checkboxes and so on and the list is too great, it will just overwhelm you and then you'll be like, well, this fucking shit, this doesn't work. So what we want to do is set it up in a way that we know will win. But the stretch, it stretches us a little bit. We don't want it to overwhelm us, but we do want it to challenge us because of course we want to get to the end of the week and feel like we've overcome something, because that sense of overcoming something helps to build on our ability to maintain success because we start to realize, oh, I am actually capable of facing challenges, of overcoming them, and therefore reaching my goals. Now, another way you can do it is through apps. So for example, my HighLevel clients get access to apps and things. So I'll just show you my screen here and a couple of my streaks. So if I can get this to focus, one moment. There we go. So as you'll see there, my current weekly score is 30, which means I've done 6 stacks and my core score is currently 24. Uh, don't worry about exactly what these things are at the moment. And then you'll see down here at the bottom, we've got stack 123 and core 40. What that means is for the past 123 days, I have done at least one stack per day. Now, a stack is essentially like a form of structured journaling. It's one of the tools that we use here to help us reset our, our mindset and reframe the stories and narratives that we're telling ourselves that are keeping us stuck. Now, prior to this 128-day streak, I was actually on a 234-day streak, and then somehow I accidentally missed a day, which Seriously pissed me off, but it is what it is. Nothing you can do about it. So we start again, and I'm now back up to 128. The 40 in my core, as I mentioned, is 40 days. And you will have seen where it said door was down to zero because last week I actually missed my door. Now don't worry, as I say, about what those specific things are, but what I found is tracking this stuff and setting the, the, the, the goals that I'm trying to achieve up essentially as a game We just gamify the whole system. It makes it much easier to track and easier to stick to because it makes it just a series of small challenges I've set for myself rather than this big overwhelming goal, target, or dream that I have that feels like it's far too big for me, too great for me to achieve, or just feels a bit too fantasy-based. 'Cause quite often we can accidentally do that without realizing is we set these massive goals which in reality are probably within our potential, but they're not necessarily within the potential of the current self that we sit in. So we set these big goals or have these big visions, but they're so big that we don't actually take any action towards them because there's this part of us that feels like there's no way I'll ever really achieve that. It's just a nice dream to have. It gets me a bit excited and, and kind of makes me happy to think about that. But I can't actually have it, so therefore I won't do the things necessary. Whereas when we gamify it, all we have to focus on is the small daily task that will eventually lead us to that. And of course, these tasks evolve as we get closer to the goal, as we get better at putting in the reps, and as our ability to execute on these tasks becomes more efficient and becomes easier, we then expand it. So for example, in exercise, if my initial target was do 15 minutes of exercise a day By the time I've been doing this 3 to 6 months, it might now be— do— might— oh my God, it might now be that I'm doing 60 minutes a day, for example. Or in food, where it began where I was only focusing on protein, I might now be focusing on my fats and carbs as well and making sure that they are also aligned with the outcomes that I want. But as I say, we want to start small because by starting small, we are far more likely to take the actions and to remain consistent with them. So that is what I recommend for you guys. Now, simple way to do it, as I mentioned, set up a spreadsheet. The other option is you can drop a comment below and I will share my Metabolic Matrix spreadsheet with you that I use for my guys that aren't in the app. Or of course, if you want to play this game properly, it would be a case of have a chat with me and then we can chat about how we can get the app into your life where you can track all this stuff, do all your stacking, all your Core 4 work, all your Metabolic Matrix work, all all within the app, and of course with my help, coaching, and guidance along with that. Now, if you have any questions outside of just give me a sheet, Ty, so I can start tracking this stuff too— if you have any questions that are specific to this, or maybe not related at all, and just some things that you think I might have some knowledge or insight on, feel free to drop your comments and questions below, and I will get them answered for you as soon as I can. Thanks for watching, people, and I look forward to seeing you all in my next video. Take it easy.