How to Quickly Cure Workout Procrastination & Stay Motivated All Year Long

1. Intro: Hi, it's Brian here. Inside this class. I'll teach you how to quickly cure workout procrastination and out-of-state motivated all year long, even when you're tired, exhausted, and stressed out after a twelv hour workday. This program consists of ten video sessions and two exercises. It has the single purpose of view, beating your workout, procrastination and staying motivated and sticking to your workout plan until you reach your fitness goals. Here's what you'll learn inside this course. You'll learn why it's not your fault. You're not motivated to exercise. Hint. Most motivational techniques today are sorely outdated. How to just do it and forever cure procrastination by using a simple but effective five-minute rule. You're absolutely going to love this one. What to do when you feel too lazy to work out, and how to use that laziness to your advantage. How to easily find the energy and get yourself to exercise when you feel tired, exhausted, and stressed out after a long day at work. How to consistently day after day find, at least in our data exercise, even when your days already packed with too many to do things like household chores, work, and taking care of kids. How to build an easy and effortless workout routine that helps you stay and consistent even when you lack energy and willpower. How does stay persistent like an Olympic athlete? And how to easily stay disciplined and motivated to work out all your lungs without needing tons of willpower or determination. How did get yourself to exercise when you're out of shape? And when doing even a short 15 minute exercise session feels like climbing Mount Everest. And how to not give up and stick to your exercise plan when you're discouraged by lack of results. Here's the thing. This training includes the very best ideas, techniques, and tools for curing, procrastination, and lack of willpower and energy that I've learned and developed in the last nine years. And most importantly, this of course works as it has for more than 3 thousand people. Just like you. I can practically guarantee that if you go through this course and if you do all the exercises that I'll give you, that you will be your workout procrastination and you'll stick to your workout routine 100%. Honestly, I haven't met a single healthy person who's gone through this course, is done all the exercises and is implemented. What I'm going to teach you who hasn't stuck with his workout routine. None. 0, not a y. Because this course simply works. You know, if you find it hard to get yourself to exercise, or if you find yourself giving up after just a few weeks or even days. And if you simply can't find them and energy to work out after an exhausting day at the office. Then this class is for you. If you want to finally get and stay healthy. If you want to feel comfortable and confident in your own skin and in the clothes you're wearing. And if you're not happy with the shape and weight of your body, and if you wanna look better and hotter, and if you want to finally, where some are close with confidence and finally love your body and yourself. Then this course is definitely made for you. And you see, we need to get serious and we need to get organized if we want to get in shape and lose that weight. And to finally get healthy, to look and feel better in our own skin. To feel happy with the shape and weight of our body, and to feel confident, happy, and to love ourselves more. And let's do this together. Go ahead and watch the introduction. Come back for session number one. Why we procrastinate and the three brains and do all the exercises that will give you. I promise it'll make a huge difference in your life. Alright? See you inside. 2. Welcome & Orientation: Hi, I'm Brian bolt. Welcome to find Minute Workout motivation. I'm so excited to be here with you. And I think this is going to be, it's going to be a life-changing experience for you. And I think it's gonna be a lot of fun. So congratulations and welcome to five minute workout motivation. You've made a great decision and a great investment in yourself and your future. I think when you look back, you're going to see that this was one of, if not the very best investments that you ever made yourself. This program will change your life if you use it. And this matters. I know it's important to make this work. I acknowledge you for being here. I take this seriously. I know that life can often feel like you're thrashing around in quicksand. The harder you struggle, the deeper you sink until you can't see how you'll ever be free. These are many reasons why people procrastinate on their exercise program. And personally, I've heard them all. We keep telling ourselves that we're going to start working out, but we never do. Something seemingly more important and more urgent, always seems to come up and we don't get it done. This doesn't have to be your experience. I've created five-minute workout motivation to show you how to free yourself, beat your workout procrastination once and for all, and make working out in automatic, effortless part of your life. This course is also a rallying cry. Every week I meet people who would desperately liked exercise, but they just can't do it. They feel stuck and overwhelmed. Others start to exercise, but then fall off the wagon and a matter of weeks or even days. And this also happened to me in my own life. Ever since my later years of high school, I tried to make exercise a permanent habit, but for over 12 years it never stuck. Despite my efforts. I just couldn't get motivated. I went out and I read every book and I listen to every audio and video course on motivation. I went through my usual get motivated routine. I listened to motivational videos. Did visualization techniques learned from some of the greatest motivational speakers like Tony Robbins, Zig Ziglar, and Nick, will you check and you know what? None of it worked very well for me. I just couldn't get motivated. It was all very hit and miss. Sometimes it worked, sometimes it didn't, and it just didn't feel right. My motivational burst to change would usually last me up to three weeks. In some cases, even two months before I'd quit for one reason or another. Sometimes there was no reason. I just stopped working out for 20 minutes. Looked like climbing Mount Everest. The idea of exercise was wholly unappealing, so defeated. And I was, and it wasn't just the sheer amount of time and effort of working out the discouraged me. It was the total amount of work, sweat, and dedication I needed to put in to reach my fitness goals. It was the best distance between here and there. A year's worth of workouts. Weight on my mind. I felt overwhelmed, discouraged, and defeated before I had even done anything. And things didn't change for months. Not until one evening on an ordinary early July evening, when I accidentally discovered a surprisingly effective mind deck and saw that the changes I made were actually blasting. I realized why the prior strategies I relied upon were complete failures. I now exercise almost every day. I worked out at my local gym two times per week, and I do yoga five times per week. I'm really close to achieving and even exceeding my fitness goals. I taught myself how to beat my workout procrastination with a simple mind trick, which led to an amazing superpower. And that's what I'm going to teach you how to do. You see, most people don't know where motivation really comes from. And we think, hopefully one day we'll just have motivation, you know, will wake up and feel motivated. But my favorite metaphor to teach people is this one. The power plant doesn't have energy. It creates energy. In the same way. We don't have motivation. We generate motivation. Listen, motivation is not something you have. Motivation is something you create and you can create it any moment you want. Motivation is just a feeling of a sense of certainty that you can pull something off and you can create that feeling literally in a moment. And to make changes last, You need to stop fighting against your brain. When you start playing by your brain's rules, lasting change isn't so heart. Five-minute workout motivation will show you how to free yourself and become everything you're meant to be. I think a five-minute workout motivation is the next evolution of goal-setting and motivation. It's the easiest and simplest trick that I've learned to beat workout procrastination. And it will better equip you to change your life than any other so-called motivational book or technique, five-minute workout. Motivation is a form of metacognition, which means that it's a way of tricking your brain in order to achieve your greater goals. This five-minute rule allows you to beat your brain at its own game and distracted from the ways that it tries to the sabotage you. So if you'll just follow what I teach you in this program, I believe that it can make a profound difference on your exercise results, energy level, and personal satisfaction. This program is made of eight parts, each dedicated to one step and must be practiced in the order written. You won't succeed with this program by changing the order or by skipping a step. Watch Session Number One, Now, learn the science behind why we procrastinate. Go through the program and do all the exercises that I'll give you. It'll make a huge difference in your life. Okay. Let's get started. 3. Why We Procrastinate And The 3 Brains: Why we procrastinate and the three brains, here's the thing. When I discovered this mind, heck, I felt like a superhero who had just discovered a superpower, but I didn't know how or why it worked. I just knew that it did. As I shared this mind trick with others and they started using it. People started reaching out to me asking how and why it works so well. I decided to do some research. What I found was fascinating and I'm going to share it with you right now. Okay? So how many times have you or someone, you know, set a huge goal to lose 40 or more pounds or exercise for an hour, six days a week, only to fall off the wagon a few weeks or days later. We all do it. And in 99.99% of cases, we fail and we fail miserably. Why is that? So the answer is fairly obvious. When you confront something that's going to require you to change your behavior, you basically come face to face with the gap between who you are right now and the person you want to be. And sometimes when you see how big that gap is, it's overwhelming. The amount of work that it's going to take to close that gap suddenly feels insurmountable. The reason why you feel unsecure is because you're starting to focus too much on your goal, how much you're going to have to do, and that's overwhelming. I've studied the leading researchers in psychology and behavior. And what they've taught me is that this moment you want to change, break a habit, or do something that's harder, scary and you hesitate, your brain goes to work to stop you. And there's actually a neurological reason why change is so hard. Your brain is designed to stop you from changing. Let me explain your three brains in one. Let's talk now a bit about evolutionary psychology. Okay? Your three brains in one, Dr. Paul McLean originated a theory that he calls a triune brain theory. The idea is that we have three brains in one, each designed for a different part of life. Now, our reptilian brain is about the body in the physical world. And I'm generalizing here, but you get the idea. Our Mandelian brain, the one that grew about our reptilian brain, is about emotions and relationships. And our thinking brain is about thoughts and decisions. And here's an image of what we're talking about. So you can see the reptilian brain, and then around it grew the mammalian brain. And then around that, this big cortex that we have, which is a dense network of neurons. This is our thinking brain, the kind of post mammalian brain. And this is the part of the brain that allows us to have, you know, self-reflexive consciousness to make these very abstract symbols. And not only to make that, but also to make tools to do all these things. That gives us all these great big advantages to design the environments that we live in, like building towns, cities and metropolis to have very high levels of communications like smart phones, the internet, and to process things. Analyze at an abstract level that allows us to get this huge advantage over animals. This is the Triune Brain, three brains in one. The reptilian brain. It kinda runs your automatic nervous system. It beats your heart, it keeps you breathing. It's the fight or flight or freeze brain. You know, if you're threatened, it just kinda takes over and gets you moving quickly to get out of danger. It's the brain that's interested in survival and reproduction. The mammalian brain, the emotional brain, this evolved in mammals, and this is the part of our brain that is responsible for emotions that we feel. And emotions are typically about relationships, okay? So it's the emotional brain. It forms these deep emotional bonds with those we care about. And also is responsible for some of the higher, you might call them negative feelings that we have towards others. And then the thinking part of our brain. This is the conscious brain. This is where we do symbolizing language and where you can try things out in your mind before you actually do them in the real-world. Now, as you can imagine, this is an incredible miracle that we've been born with. In fact, that we each have one of these. It's like, it's like an impossible miracle of reality and of the universe. But it also comes with its challenges and Cause these three parts of our brain are so powerful. They also have some little, let's call them loops that we can get into the screw us up. So if you've ever experienced an inner conflict where part of you wants to do something, but another part of you is preventing from taking action. You're experiencing some type of internal mental, emotional conflict. Well, it's most likely a three brain conflict. So maybe you're driving down the road and you start getting hungry. And the first thing you think of as french fries, French fries would be yummy. But then another party who comes up and says french fries, that's not a very good idea, that's not healthy. And if you eat those french fries, you're going to feel sluggish and you've got an important meeting to go to, so you can't afford going to sleep and that meeting and then you go, man, but those french fries sound really good. Maybe I'll get some fries, but I'll only have a few of them, and then the bargaining starts taking place within you. This is likely a three brain kind of thing. And if you just notice when you have inner conflict, it's probably because your body wants to do one thing, your emotions wanna do something else. And the logical or rational part of you has another idea. By the way, the reptilian physical brain, it tends to also be individual, self-centred brain, the emotional brain or the feeling brain that's more concerned about what others think. It's where we have more feelings of shame and embarrassment and self-consciousness around others. And a lot of times, internal conflict is a battle between what we want to do and what we think others would want us to do. And this is important to pay attention to, because when you start working out, it doesn't serve them for you to be more successful, okay? They want you to keep the same. So when you go and make a change in your life and you realize that there's someone in your life that wouldn't like it. This is a three brain conflict because one part of you wants to do it because you want to succeed at it, but another part of you doesn't want to do it because you don't want to upset the other person. You don't want their disapproval. And in a lot of cases, we get into that inner conflict and we just walk away. So R 31 brain is designed perfectly, but for a different time and place. It's designed for a life that was a 100 thousand years ago. Now, I recommend that you check out Dr. Paul McLean and the triune brain theory if you want to get an even clearer picture on this topic. Again, we're wired for a time and place that doesn't exist. We're wired for a life of about a 100 thousand years ago, not for this artificial reality that we live in now and now, evolutionary psychologists call some of these problematic wirings, cognitive biases. Another topic look up online if it's not something that you paid attention to. Studying, cognitive biases can really be an enlightening experience. It can help you really get control of yourself and understand why it's so hard to make progress in the modern environment. So, for example, why when you set a huge goal to lose 40 or more pounds or exercise for an hour, six days a week, you fall off the wagon a few weeks or days later. Why is that? So this can feel like a personal failing as though the decision not to exercise was a sign of weak character or at least willpower. But you may just be giving into human's evolutionary instinct to be lazy. You see, our ancestors exerted so much energy hunting and gathering that they sought rest whenever they could, were predisposed to want to conserve energy. Notice the reptilian brain working to stop us from exercising. Daniel Lieberman and expert in human evolutionary biology, says that it's not our natural inclination to exercise for health alone. It's natural and normal to be physically lazy. He says, hunter-gatherers in the Kalahari or in the Amazon are just as likely as 21st century Americans to instinctively avoid unnecessary exertion. Although a small percentage of people today exercise as a form of medicine, doing their prescribed dose. The mass majority of people today behave just as their ancestors by exercising only when it's fun as a form of play or when necessary. Lieberman explains that our ancestors struggled to amass enough food to make up for the calories. They burned, tracking that food down. So they needed to conserve their energy when they could. Most modern humans who do exercise don't need to worry about whether after a hard workout there'll be able to make up the caloric deficit. You see, our instincts are always to save energy. This is why we have the reptilian brain. For most of human evolution. If you wanted to put dinner on the table, you had to work really hard. It's only recently machines and technologies to make our lives easier. We've inherited these ancient instincts, but we've created this dream world and the result is inactivity. So how do we beat these powerful evolutionary forces, especially the conflict between our rational brain and the reptilian brain that wants to conserve energy. Willpower is the answer. 4. Willpower - The Secret to Motivation: Willpower the secret to motivation. So what really happens when you have a three bring conflict? Well, your pre-frontal cortex shuts down the part of the brain that's responsible for decision-making, rational thought. When that happens, your willpower gets depleted, you lose control of your own decision-making and you fall into the habit of procrastination. A part of you wants to work out, but then another part of you, in most cases, the lizard or emotional parts of your brain take over. There. You have it a perfect recipe for procrastination. The link to procrastination is that you need to activate that part of your prefrontal cortex to get out of the cycle. The key is to activate your prefrontal cortex before you're in the 12th hour. That's where a concept called activation energy comes into play. Activation energy is something that was first introduced into the field of human behavior and psychology several decades ago by a rockstar professor at the University of Chicago that studied a state of flow. His name is Mihaly Czikszentmihalyi. And he was one of the first to study human behavior, human performance. And he coined this term activation energy. He actually borrowed it from chemistry. And it's a term that describes this phenomenon. In order to start any kind of chemical reaction, it takes a tremendous amount of energy to create that initial spark, a lot more energy to start it, then keep it going. There's a direct correlation to you and me. Science proves that the initial amount of energy to start a reaction, the activation energy is significantly higher than the amount of energy required to keep it going. Same enlightened, then activation energy required to get you going is really hard to come by. Have you ever noticed how hard it is to just get started? How hard it is to get to the gym. That feeling, how hard it is to get started is what Mahalia is talking about. You need activation energy to start the chain, to start to work out. That's the key to creating any kind of change, this activation energy inside of you that causes the initial goal. And then what do we hear over time? Once you start, there's a chain reaction that allows you to keep going. Creating that initial spark takes a little bit of effort. And if you use this next model that you're about to learn, it will make it a lot more effectively. Now, when they launched the space shuttle up into space, you may notice that it's attached to this massive Rocket. 80% of the weight and the fuel of the launch is other rocket to get it up into space. So why did they need that big rocket and why did they need all that additional fuel? Well, they needed to reach escape velocity because the gravity of the Earth is very powerful. And to escape from the Earth's gravity, they need all that extra power. That huge rocket, it only burns for about two minutes, takes the Space Shuttle up to something 26 miles into space and then it falls off so that the space shuttle can go fast enough to get into outer space. And then it has got a little bit of extra fuel on board to maneuver and fly around the Earth and come back to land. And going to the gym is kind of like launching the Space Shuttle. When you want to start exercising. Other two brains that we've talked about in the previous video will try to pull you back into your comfort zone and making a choice even the most banal has a biological cost Indeed, and it consumes our mental energies. This is why at the end of the day, we tend to crash in front of the TV, skip our workout, or try some junk food with which to cram. Now, most people give up right here. So how do we create that initial spark? Where do we get that big rocket, all that additional fuel we need to reach escape velocity and start working out. Willpower is the answer. Willpower is the inner strength that enables you to make decisions and carry them out. It gives you the strength to take action and perform tasks and plans despite inner resistance, discomfort, laziness, or difficulties. You see willpower is the rarest, most valuable and the most precious energy that we have. And it's the only tool we can use that allows us to beat our inner conflict are three brains in one conflict because it activates your prefrontal cortex. You see when there's willpower, there's firmness, decisiveness, determination, assertiveness, resolution, persistence, and the power of pushing yourself towards goals and achievements. Now, studies have shown we only get a little bit of willpower every day. So an ingenious study that they've done that found that each of us gets a little bit of willpower and most of us burn it on internal conflict and multi-tasking and doing things that just waste our time and energy. And then we crash and we don't have any more energy to do the workout. Roy Baumeister, one of the world's most prolific and influential psychologists, compares our willpower to the battery of a smartphone. When we're well-rested and fed, our willpower is at the highest level. Although this mental battery tends to discharge when a series of decisions occur. Bony stir, a psychologist at Florida State University, calls this ego depletion, and he proved its existence by sitting students next to a plate of fresh baked chocolate chip cookies. Some were allowed to snack away, others ordered to abstain. Afterwards, both groups were asked to complete difficult puzzles. The students had been forced to resist. The cookies had so depleted their reserves of self-control that would faced with this new task, they quickly threw in the towel. The cookie eaters, on the other hand, had conserve their willpower and worked on the puzzles longer. And as it turns out, the two biggest sources of ego depletion or willpower drains were found to be effort and perceived difficulty. And this is the very reason why are resolved to hit the gym weakens after we slogged through a soul sapping day at work are mental energy or willpower is already well drained after a hard day in the office. And a long 30 or even 60 minute workout seems now impossible to even start. The effort it will take feels insurmountable and the perceived difficulty of the tasks shut down our brain. We become overwhelmed and we haven't even started. And this literally kills motivation. So how does five-minute workout motivation beat the system in your head? How does it beat the three bring conflict? And how does it eliminate these two biggest willpower drains at its most basic level, five-minute workout motivation is a tool that helps you take action. Five minute workout motivation creates activation energy in you. Five-minute workout motivation is how you activate change inside of you. In a nutshell, five-minute workout motivation is a way of tricking your brain in order to achieve your greater goals. It allows you to beat your brain at its own game and distracted from the ways that it tries to sabotage you. And in the next video, you're going to learn how to activate that change inside you. We want you to use that limited willpower that we get each day intelligently. Because if we wait till the end of the day, we're not going to have any of it left and we're just going to fall back into our old comfort zone and our old habits. All right. See you in the next video. 5. The Power of 5-Minute Workouts: The power of five minute workouts. Hi and welcome to session number three. In this session, you'll learn what five-minute workouts really are, how they beat these human limitations that we've talked about, lack of willpower and procrastination. And how you'll use them to motivate yourself to work out in just five minutes. This is the very same trick I personally used to beat my 12-year-old workout procrastination. Enjoy it. It was a lazy summer evening. July 12th, 2016. Like many other times, I reflected on my past and was not impressed. I wanted to exercise at least three times per week, shred some belly fat, and I already fantasized about having a perfect beach body. My top workout choice was Fitness. I wasn't about to set a new one year goal through or mid New Year's resolution because they have a ridiculously low 8% success rate. My motivational bursts to change would usually last me about three weeks, in some cases, even two months before I'd quit for one reason or another, sometimes there was no reason, I'd just stop. But one evening I decided one last shot. I'd start right now on the spot for 20 minutes. But I remain lying in my bed. I just couldn't get motivated. A 20-minute workout looked like climbing Mount Everest. The idea of exercising was wholly unappealing. I felt completely defeated. Then I got an idea, seemingly from nowhere. What if instead of this big 20 minute exercise of sweat and discomfort, I did only five minutes. I knew I could do five minutes, Suck it up. I said to myself, just go for five minutes. If it's horrible, quit. I would have no requirement to do more, just a five-minute exercise. It was the true opposite of my Mount Everest workout. I laughed off the idea, literally, how stupid five minutes of exercising isn't going to help anything. I really need to put in more work than that. But every time I switch back to my first play and I couldn't do it. After I got tired of failing to do the 20-minute workout, I thought whatever, I'll do five minutes. I got down on the ground and I did one pull up. Then the second five minutes past and I changed my life for good. When I got into position, I noticed it was exactly the same as the start of an actual 20-minute workout. I did my pull up, my shoulder, popped my elbows needed, but I did a few more since I was already in position. Every pull up was a struggle to my underused muscles and stubborn brain. As I stood up, reached a conclusion that it was better than just lying in bed doing nothing. I still felt like quitting at this point. But then I had an idea to set another small Challenge. It was too easy to turn down. I got into push-up position and did one. Then I did a few more. Interestingly, I thought This is hard but not as hard as I was making it out to be. My muscles, we're warming up. My motivation to do more had definitely increased. And it was so low to start with. And I was so out of shape that I still had plenty of internal resistance. I continued on with the same strategy, going as small as necessary to continue. Every time I baited myself with a super easy challenge, I met or exceeded it. It felt nice to hit my targets however small. When I finished, I had exercised for 40 minutes and felt great about it. It's important to note that these were individual decisions. At no point did I have the full weight of completing a 20 or 40 minute workout program? On my mind, if I had, I would have never done it. As 2016 went on, I continued to require short, easy workouts for myself. And surprisingly, each and every time I completed the whole 40 minute workout, there were two major things I noticed. First, just a couple minutes of exercising does make a difference in how you feel. I felt stronger and my muscles were better conditioned. Second, I realized that exercise was becoming habitual automatic. Even with such a ridiculous small challenge, I was doing something every day. Regular workouts were becoming easier. After this positive experience which lasted, I wondered if a scientific explanation existed for why super small and easy steps worked better than larger goals. Research showed that there are indeed answers and you'll see them throughout this course. So what are five-minute workouts? Since I refer to five minute workouts throughout this course, I want to briefly explain the concept. I think a five minute workouts as the next evolution of goal-setting and motivation. It's the key to long-term success and the key to getting yourself to take consistent action. Five-minute workouts are basically much smaller versions of ordinary workouts. A 40 minute or one hour long workout is minified into five-minute long workouts. The foundation of the five-minute workout system is in super small and easy steps. The concept of small steps is nothing new, but how and why they work have not been fully studied. The power of five minute workouts comes from the small amount of willpower to force ourselves to do them. It doesn't take a lot of willpower to do a five minute workout or just one pull up. And the benefit from following the five-minute workout system is surprisingly results. First, there's a great chance that you'll do bonus reps after you meet your small requirements. This is because we already desired these positive behaviors and starting them reduces internal resistance. The second benefit is the routine. Even if you don't exceed your super small requirement, the workout will begin to become a habit. Another benefit is constant success. A bank may be too big to fail, but five minute workouts are too small to fail. And so they lack the common destructive feelings of guilt and an adequacy that come with gold failure. This is one of the very few systems that practically guarantee success every day thanks to a potent encouragements, spiral and always attainable targets. Doing five minute workouts made me feel unstoppable prior to starting five minute workouts, I felt unstoppable. To summarize, a five-minute workout is a super small workout that you force yourself to do every day. In the next session, you're going to learn what to do when you feel heavy resistance. You see when my willpower and energy levels are reasonably high, I tend to use five minute workouts, but at other times on, off days, I resort to my last secret weapon, so-called mini workouts. See you there. 6. Mini Workouts And What To Do When You Feel Heavy Resistance: Many workouts and what to do when you feel heavy resistance. A skill you'll pick up as you practice five minute workouts is finding creative ways to make your actions smaller and smaller if you feel resistance. Personally, when my willpower and energy levels are reasonably high, I tend to use five-minute workouts, but at other times on, off days, I resort to my last secret, weapon, mini workouts. A mini workout is basically a much smaller version of a five minute workout. Running for five minutes per day is minified into just stepping out of your house. Five minutes of yoga becomes just lying down onto your met. A five-minute fitness program becomes just doing a single push-up. So for example, if you're resisting five minute long workouts, go even smaller and use mini workouts. Say you have to get in, pull up position or easier, that you have to just put your workout shoes on. Let me tell you a story. When I had a headache, I started small. It seemed literally impossible at first based on how I felt. And in the past, there was no way I would even attempt to exercise in those circumstances with such a great excuse, I would have cut my losses and gave the standard promise to myself to do it later. It was the perfect recipe for procrastinating though, headache, late at night and dead tired. But my requirement was so easy that I decided to do a pull up and then quit. Instead. I exercised for 40 minutes. I was astonished. It was one of those moments when I realized how powerful this strategy really is. So if your five minute workout is to run for five minutes every day, but you feel tired and you feel heavy resistance to do even that. You can make it smaller. Deciding to leave your house and just run for 30 seconds. Or make your requirement for success even smaller, and decide just to put on your running shoes, step out of your house and run for three seconds. If your five minute workout involves doing a yoga session and you're resisting, pull out your yoga mat and just lay down on your stomach. However, these may not be necessary at most times since your workouts are already super small and easy. But remember, you have many workouts in your arsenal for times of extreme resistance. Can you see how five minute workouts and mini workouts can make you feel unstoppable. Do you see why I'm confident that these two systems can help nearly anyone cure their workout procrastination. If I can work out in these circumstances when I have weak willpower, I'm tired and lazy, then this strategy is a good one. Look at five-minute workouts or mini workouts as your days requirement. These are workouts you must get done, but they only take a few minutes or even seconds total to do. After that, you can do anything you want, whether it's bonus wraps or other activities. It's completely flexible to fit your current life, but it's the crowbar of motivation because it can create a snowball effect that leverages small mini workouts in your life into something much bigger. 7. Your 5-Minute Workout: Your five minute workout. Hi. In this session you're going to install your very own five minute workout. And remember, if even a five minute workout feels too hard for you to accomplish right now, scale it down to an even smaller workout, a mini workout. I recommend that you get a pad and pen now to go through these and write down your plans and strategy. Enough talk, let's move to action. This chapter will show you how to create workouts that last a lifetime. Step one, choose your workout plan right down the workout routine you'd like to have at some point. It should be a full-size workout for now. For example, exercise five times a week, consistently, do a 30-minute long yoga session three times per week, run for an hour, four times a week. Okay. Pause the video and do the exercise. When you're done, come back and we'll start to design your very own five minute workout till soon. At this point, you should have a workout plan and full-sized workouts to pursue. It may be related to fitness, yoga, running, swimming, whatever exercise feels right to you. And now we're going to minify it. Step to make your workout stupid small. The reason we're going to make our workouts stupid smallest because they tend to cost us the least amount of willpower. Every possible action such as exercising for 20 or 40 minutes, has a willpower requirement attached to it. If you're motivated full of energy and in shaped, a 20-minute workout session might not cost you much willpower, but when you're a little bit tired already and not feeling up to it, not only will you have less willpower, but the activity will cost more of it. And this is the reason starting is the hardest part, is because it carries the brunt of the weight on the commitment. Once we start, we feel as if we need to finish our original intention to count it as a success. This is why we tend not to start a project that intimidates us. We'd rather not start if we won't finish. This is why five minute workouts and mini workouts are so easy and effective. The total requirement is so small. There's no risk of quitting too early by starting small and entering the reality of doing the work your mind, we will see that one small step is not as difficult as it first cmd. And that taking the next step isn't difficult either. Touch your head right now. I'm serious. Did you feel any resistance touching your nose and bite you didn't you were able to touch your head because the resistance you felt was not stronger than your willpower. This example is one of the most basic exercises. Or if you can force yourself to touch your head, then you'll have success with this course. I'm not joking. This course exists because I did one pull up. My ability to complete a 40 minute workout and my improved physique resulted from that same pull-up I exercise now almost every single day. That one pull up was the first step that led to all these great changes in my life. A mistake we make when setting fitness goals is not taking into account that our motivation and energy levels are going to fluctuate dramatically. We assume that our current motivation and energy levels can be preserved or reactivated when the time comes to act, put on our shoes and hit the gym, everyone has off days. That means your willpower to work out will be lower to. This strategy makes us resort to things like motivational videos, articles, self pep talks, and other short-term boosts. But what ensues is a losing struggle against a brain that doesn't want to change. Your brain is designed to protect you from doing things that are uncertain, scary, or new. But this time we're going to trick our brain. And when the motivation game, my rule is to minify my desired workout session until it sounds ridiculous. Let the workout you're trying to develop take no longer than a few minutes a day. In the beginning, like doing five minutes of yoga or five minutes of running. You have one step to take each day. It will take no time, but you should also make it so simple that it will be impossible for you to say no. And when something sounds stupid, small, your brain will see it as non-threatening and so simple that it will be impossible for you to say no. Okay, pause the video again and do the exercise. So instead of saying you have to do a full workout, will just say that you have to exercise for five minutes. Or if you feel heavy resistance, use many workouts and only require yourself to do a single pull up as you have energy in the scenario, this isn't a big deal. And once you start, you're going to find the motivation kick in most of the time. As Dan Pink notes in his best-selling book on motivation, Dr. nothing motivates you better than seeing progress. In short, don't wait for inspiration. Just start doing whatever it is you do. Action is first, motivation, second. In the last section, we discussed how your ability to control your behavior depends on how difficult your brain perceives the task. And when you start super small, the perceived difficulty and willpower cost dropped drastically. You see once you take the first step, your brain is forced to calculate the true difficulty in what a full workout would be like instead of a biased, lazy brain projecting it to be tortuous. If you've ever found yourself thinking it wasn't so bad after a workout, then you're already familiar with this phenomenon. Don't view an hours worth of exercise as something where you need to find the motivation to make it through that entire hour. In most cases, you only need the motivation for the first five minutes. The hard part is showing up. The other 55 minutes usually go by pretty easy. In many ways. It's harder not to do a single push-up then to do won. The challenge is so easy that your pride enters the equation. I may be stubborn and exhausted right now, but come on, I can do that. I encourage you to frequently remind yourself of the absurdity of not being able to meet your five-minute requirements. 8. What To Do When You Feel Resistance To Do More: What to do when you feel resistance to do more. The five-minute workout motivation strategy addresses the first instance of internal resistance by requiring small steps to start and by making the total requirement to easy to fail, it keeps you from getting overwhelmed and racing back to your old routines. But once you start, there's another wave of resistance. Based on my experience, the second level of resistances shattered completely after you've taken that first step. This is especially true after you've started practicing this system. But before you get started, you'll need to overcome the resistance from your brain. This type of resistance isn't a mystery, it's a Subconscious conflict with your typical behavior. Your brain can be tricked into not resisting the first step, but it's still knows what it wants when you attempt to do more. So when the first step isn't enough to break the resistance, take another, your brain doesn't care to defend against small steps. Only big drastic changes by changing slowly and taking it one step at a time. You're playing by your own brains rules. So when I kept setting small five-minute and many workouts, my brain accepted it. But once I thought about adding even a ten minute chunk to my small workout requirement, my brain said No, absolutely not. Watch TV, you're grounded. So after finishing my five minute workout, I decided to set up my floor mat. Brain accepted that. Then I decided to lay down brain accepted. Then I decided to do a single push-up. Three minutes later, my shoulders were ablaze, you know, the rest, I worked out for another ten minutes and it felt incredibly amazing to succeed so easily. So if you're ever in a situation where you'd like to do more than your minimum requirement, simply continue to use super small steps. As a Navy seal combat veteran, Brent Gleeson explains the way you trick your mind to keep going when the finish line is far off in the distance is to divide your goal into tiny tasks. Then just focus on the task that's right in front of you. For a Navy seal, this could mean just focusing on running until they get across the bridge a couple miles away, then running until they get to the top of the hill, then running until they crossed the river and so on. Trick your brain into working out by breaking your big goals into tiny tasks and then focusing on the task that's right in front of you. After all, it's hard to get your mind to accept that it has to work out for a year. But you can trick it into thinking that it only has to do a single push-up. 9. The Key to Long Term Motivation: The key to long-term motivation. Hi and welcome to session number seven. In this session, I'll show you the simple formula that allows you to leverage and focus your energy and stay motivated in the long run, even during tough times. Let's get going. Have you ever started a fitness program and then quit? If you answered yes, you're not alone. Many people start fitness programs, but they may stop when they get bored, they don't enjoy it or the results come to slowly. The truth is that even when people have the best of intentions and the willpower to set out and do something grand. Without an effective plan, they stumble and are more likely to fail. In life. We're told to dream big, reach for the stars, go for the gold. Well, I think everyone would agree that having big aspirations as admirable, not to mention inspiring, you should take a more calculated approach when setting fitness goals. Remember that you want to set yourself up for success and not for injury, and especially not for burnout. Now, turns out that motivation is a battle of the mind. And according to research, what drains are long-term motivation the most is the battle that appears between the perception of your strength relative to your task. Researchers call this subjective fatigue. Subjective fatigue depends on many factors and a big one is how you see yourself stacking up against your goal. You see when you confront something that's going to require you to change your behavior, you basically come face-to-face with the gap between who you are right now and the future person you wanna be. And sometimes when you see how big that gap is, it's overwhelming. This is subjective fatigue in the real world. The amount of work that it's going to take to close that gap suddenly feels insurmountable. The reason why you feel insecure is because you're starting to focus too much on your goal, how much you're going to have to do and that's overwhelming. A recent study found that our imaginations are so powerful that they can change what we physically see and hear in the real world. So it's not at all a stretch to think that expecting a heavy workload can impact our energy levels. To the important distinction between process orientation and goals. And why you may be unknowingly setting yourself up for failure. The problem with goals, especially big goals, is that they can seem overwhelming and amorphous. For example, a goal of finishing an ironman triathlon is motivating until you realize how hard it is to do and that you have no idea where to start. And even if you do figure out where to start, you quickly grasp how far you have to go both figuratively and literally, any acute progress seems trivial. Ironically, focusing on such a goal can demoralized, demotivate and ultimately detach you from the steps you need to take today. To accomplish it. Personally, I found that people often get down on themselves because of unrealistic or poorly planned goals. Their goals are so big, they're so distant, they require a million little steps in between. And each of those little steps is an opportunity to fail. You see, when my goal is large, by subjective fatigue worsens. This is logical as the mind looks ahead to the upcoming work and perhaps feels the impact early. Now, this isn't to say that you should completely disregard goals. Goal setting can serve as an effective steering mechanism, a North-Star to shoot for it. But after you set a goal, the smarter approach is to learn to embrace the process. It's best to shift your focus from the goal itself to the process that gives you the best chance of achieving it. And to, and yourself based on how well you execute that process. Focusing on the process means breaking down a goal into its component parts and concentrating on those parts. It's an incredible focusing mechanism that keeps you in the here and now, even during the pursuit of distinct goals, even Australian Olympic swimming coach lock-free, LV says this to big destined goals. It's easy for athletes to get tunnel vision and get caught up on the end goal without paying attention to the process. Along the way, I find those who lose sight of the small steps. And processes are those who lose motivation when things aren't going as planned and listened to, Dr. Fred grows the mentor to some of the highest performing individuals in the world who says that we can only commit to actions, not results. You see, actions are under our control. You can control whether you go to the gym, whether or not you eat healthy meals, but you can't control whether you lose two pounds this week. If you lose two pounds this week is only and on the actions or inactions you take. So the result is merely a byproduct of a series of actions that you take. It's literally impossible to commit to a goal. Yet most of us have been thought to do this over time. And then we wonder why it never really worked. So what we wanna do instead is commit to actions and focus on the process. By committing to actions, you know, and you take consistent action over a prolonged period of time, lag goal will be a natural byproduct of your actions. For example, if you consistently exercise for x amount of minutes per day over time, you'll lose X amount await. Personally, I noticed that when I focused on the process and my goal became to just do a five-minute workout or mini workout. My subjective fatigue shrunk. In fact, I felt I had plenty of energy to do a single five-minute exercise. And the thought that I could easily do something, although small, was energizing. And even when I had been exhausted, I still felt sufficiently energized to just do my personal mini workout, a single push-up. This mindset can be applied to any goal from qualifying for the Olympics to building your perfect Beach Body, losing 20 pounds of belly fat, you name it. And that's how you go from a couch potato to a marathoner. You temporarily ignore the fact that you need to run 26.2 miles several months from now and focus only on running one mile today. And since that goal is much easier to achieve, you'll feel a sense of accomplishment. Once it's complete intern. That creates the extra motivation you need to move onto a second, third run, and ultimately, the race itself. 10. Final Words On Your Workout Journey: Final words on your workout journey. Welcome to session number eight. We've made it. In this session, you're going to learn how to apply what you've learned in five minute workout motivation and the three critical rules, you can't afford to brake to make your five minute workouts a success. Rule number one, the happy with all progress, drop high expectations. Never, ever cheat. There are a few ways to cheat the five-minute workout motivation system. The first most common way to cheat is to give yourself a small workout, such as one pull-up per day, but secretly require that you do more than the single pole up? No, no, and three times? No. The reason why you need to be really, really careful not to do this is because each additional weight you put on yourself is going to require more willpower to meet them by saying you should never exceed your minimum requirement. Of course not. I'm saying you can exceed your minimum requirement if it comes naturally and not you trying to force it. If you want to do more in any session, but feel resistance. Set additional small requirements after your five minute workout or your mini workup. Look, it's helpful to have generally high expectations for yourself because it increases your ceiling. A self efficacy study showed that you will never be in a good shape if you don't believe you can be in a good shape. The reason why this happens is not that you had an increase in believing that you can pull it off, but because of your willingness to try, increased. If you never try to get in good shape, it's not going to happen. High expectations, however, such as running ten miles a day are best avoided. A problem you're going to run into is the secret desire to increase your targets. Despite writing down your five minute workout plan, your brain might pick up on how for the last 20 days you've actually worked out for 40 minutes? No.5. Personal example from the early days, your brain is always going to register the behavior, not the intention. Subconsciously over achievement can set a new expectation in your brain, one that carries all the weight and pressure of the typical goals you've said in the past, you know, the ones that didn't work. So it's important for you to keep reminding yourself that you haven't made any change to your daily goals. Your daily goal remains a childlike, simple, five-minute workout, but you are not allowed to feel guilty or like a failure. If you exercise for only five minutes, five minutes is success, period. This can not be overstressed because if you get this wrong than going through this program is a waste of your time. Your ability to keep your goal small on paper, and in your mind is the only foundation on which all the benefits, power in advantages of this technique rest upon. And if at, anytime you feel hesitant to meet your goal, check your mind for hidden requirements. Here are simple questions you can answer. Are you really shooting for your five minute workout or your mini workout, or has your target grown, refused bigger goals because it is at this moment that you've gone from fighting against your brain to joining forces with it and discouragement. Very rare with five minute workouts in the mini workouts when compared with other motivational programs and goal setting methods. What can stop you from succeeding if all you have to do is just one single pull-up and guess what? It doesn't matter at all that your goal is small. You'll soon be hitting bigger targets if you have the same experience that I had. But please, please don't let that raise your expectations. Expect little and you'll have the strong desire to do more. Life becomes very exciting when you realize the power of just getting started. And yes, you'll realize you had plenty of motivation to work out all along. It was only dormant until you got started. Rule number two, If you feel strong resistance, back off and go smaller, conventional wisdom tells us that we've got to push through strong feelings of resistance. Well, that's clearly not working. We've already learned that willpower is a limited source of energy. And if you try to push beyond your means now, it means you're going to crash and burn later. And if you think that you can just do it later as well, then you're not taking into account that you might not have enough desire or willpower to do it later. Imagine the scenario. You're at home and you want to exercise, but you really don't feel like it. You feel intense resistance. What do you do in this scenario? You don't want to fight your brain if you can trick it into doing things your way, suggest progressively smaller and smaller tasks until the resistance you feel is minimal. If your goal is to work out at the gym, scale back to requiring yourself to drive to the gym. Say it's really bad and the best you can do is open your closed door. Next, pick up your workout clothes and put them on. If this sounds stupid, you, that's great. When it sounds stupid, you're on the right path. These childlike, stupid small steps slide under the brain's radar and before your brain catches on, you'll be on a treadmill at the gym. Rule number three, the power of small steps. The good news is that even if you burn yourself out, the solution for taking action despite burnout is stupid. Small steps. Burnout is willpower exhaustion. It happens when people force themselves to do too much for too long. But as you lie exhausted on your couch, you can appeal to your brain and say, hey, could we do just one mini workout in this case? Could we do just one push-up right now? After that, you might get motivated to do more, or you could set a few more of these super small steps. If you think this strategy sounds completely ridiculous, it's because you think you can do more. Your ego is telling you that you're better than having to break tasks down into small steps. But every giant accomplishment is made of very small steps anyway. And to take them one at a time like this is not weak but precise. Before I did the first pull up of my five minute workout, I felt above doing it. I thought that exercising for five minutes was worthless. But when it helped me exercise for 40 minutes, It changed my mind. And what makes five minute workouts and many workouts great, is that you'll never have an excuse not to start. You'll never feel failure and you'll never feel guilty. Even if you run out of willpower. The requirement is so small that you can always find a way to get it done. There's never been a time when my willpower was so weak that I couldn't perform just one pull up. Never. So try this out and see for yourself how you can be unstoppable with this strategy. Keep using five minute workouts and many workouts in your life and you'll continue being motivated to work out. And whenever you feel resistance to any workout, make it smaller, stupidly smaller. Problem solved. Thank you for going through this course with me. I look forward to hearing about all your success stories at five-minute workout motivation.com, most of which I'm sure will be even more exciting than my own. I hope you've gotten a lot from this course. And if you need some more help or have a particular question, then feel free to write me at Ryan at five minute workout motivation.com chairs. 11. BONUS: How to Make Success Inevitable: How to make success inevitable. As a gift for completing my training program, I'm now going to give you my power to make success inevitable exercise and motivational tool that I normally only offered at my high end, one-on-one coaching clients. And you are going to learn how to essentially guarantee that, that thing that you want to happen, whether it's losing weight, building muscle mass or just getting fit, actually happens. So you don't have to push or force it to make it a habit. Ok, so I want to introduce you to a concept and I call it environmental thinking. So what's environmental thinking? Environmental thinking, as I call it, comes from Florence Nightingale's environmental theory who wrote the first nursing notes that became the basis of nursing practice and research. In her work, she talks about how by merely utilizing the environment of a patient, how that goes, I'm in recovery and that external factors associated with the patient surroundings have an automatic effect on the patient's development. In the same way, environmental thinking is about simply putting conditions into place so that the outcome that you want to happen happens naturally and automatically. So putting conditions in place in our environment so that the thing that you want to have happen just happens. So first we're going to learn about the concept and then we're going to learn how to apply it to essentially guarantee that the thing we want to have happen, whether it's losing weight, building muscle mass, or just getting fit actually happens. Now of all the insights that I've had, this one, the environmental thinking kind of insight. It stands out as being critically important. One of the most important. And I really think of environmental thinking is the next evolution of goal setting and achievement. It's the key to long-term success, and it's the key to getting yourself to take consistent action, especially when it's important that you take action. Okay, so let's talk about the previous paradigms or evolutions of achievement and goal-setting and how they work. And then about how I've come to this concept of environmental thinking. I really think it's valuable to see the way an idea has evolved. So you can get a sense of more of the subtle and kind of the finer points so that when you use it, you really understand how it works. Ok, So first, we had goal-setting. This is a standard model where you decide what you want to achieve, kind of vision, what you want to achieve. And then you figure out what steps you need to take in order to achieve it. And there are ways to make goal-setting work better when you use it. And in its own right, goal setting is a very powerful model to use. Maybe we could review a few of the ways to make goal setting really work for you. So first, we want to imagine the outcome that we want to create. We also need to be specific. So instead of saying, I want to lose weight, we need to be specific. What does losing weight media, you know, is it losing 20 pounds or is it ten pounds or is it five pounds around your belly? Me specific. Awesome, and we wanna make goals more effective. We could create an affirmation and then we'd speak it and think it as if we've already achieved it. Napoleon Hill talks about this in Think and Grow Rich. And what this is is, you know, if we, let's say that our goal is to lose 20 pounds. And instead of saying, I want to lose 20 pounds, we would say I have lost 20 pounds. Okay, a subtle but very important distinction. When you say I have lost 20 pounds, but you looked down, you realize that you actually didn't. And it sets up what's called cognitive dissonance. There's a dissonance between what you're thinking and what you're experiencing. And then your system goes to work to close the gap and make the two into the same thing. And if you keep holding onto the vision, what happens is your system goes to work to make it into a reality. Again to get rid of the dissonance. Ok, so after goal-setting came problem-solving and a guy named Bobby Beale wrote a book called stop setting goals if you'd rather solve problems. Instead, he said that something like 80% of people aren't motivated by goals. That goal setting actually demotivates them. It's hard work for them and it's not something that they enjoyed doing and it doesn't make them feel like they want to go achieve it. Instead, 80% of people are inspired by solving problems. So you can imagine the problem that needs to be solved. And then you can imagine the problem solved and work your way backwards to see the steps to solving it. So, for example, which one is more motivating to you? Just take a moment. Intuitively, which what motivates you more? Would you rather set goals? Or would you rather solve problems? Ok, which one activates you and gets you interested more? Because whichever one activates you more and gets you more motivated is the one you're going to want to use in your life when you're trying to figure out what you want to accomplish. Okay? So what goal do you want to accomplish or what problems do you need to solve? And really, what you wanna do is build. Alright, so next, after goal-setting and problem-solving, we get to what I call environmental thinking. And again, environmental thinking, it's about going to an even higher level or another meta level and going to work to put conditions in place so that your outcome happens automatically. So we want to set up our lives and our situations so that the outcome that we want, it happens on its own. So we don't have to push or force it to make it heaven. And we start by asking, how did we just guarantee that something will happen? How do we make it impossible for it to not happen? We want to set things up so that the outcome we want has an extremely low probability of not happening. And we do that by putting conditions into place. Putting conditions in place that lead to the outcome that we want. Alright, so let's say you want to start going to the gym everyday. Okay, you could set that goal right? Like you could imagine the ideal body that you want to have. Muc, good, you know, maybe take a picture of the ideal body and you can put your face on it and put it on your refrigerator. Or you know, you can have the goal in front of you. Or you could focus on the problem that you want to solve. Even looked down and maybe see that you've got 20 extra pounds and belly fat. And you make the decision that this is a problem that you need to solve. Or you can just ask yourself, what conditions do I need to put in place so that it just happens? Now, this is when you start thinking of solutions that are outside the box. You start thinking of maybe I need to find a workout partner who I commit to them every day. They're going to pick me up and take me to the gym. And they're going to show up every day and they're going to be outside waiting for me. And I know that that kind of accountability will make me do it. Or maybe it's that I need to hire a trainer and I need to pay them in advance so that I have spent the money. Because maybe having spent the money would motivate me. Or maybe I need to combine some of these things. Maybe I need to pay in advance and then tell my trainer, I know I'm still pretty lazy. I'll tell you what. You make $100 per session. I'm going to pay you three months in advance then for every session that I don't show up, I'm going to give you another $100. Again, conditions, setting conditions so that they force us to do the things that we need to do to get the outcomes that we want to have in our lives. Ok, so let's do an exercise right now. And what I want you to do is I want you to think of what conditions you would need to put in place to make sure that your ideal outcome happens automatically. What do you need to do to guarantee it? Okay, so ask yourself what conditions you need to put in place to make sure that it happens? What do you need to do to guarantee, to make it absolute, to make the possibility of it not happening almost 0. Genie to put it on your calendar, you need to make a commitment to someone else. Do you need several people? Maybe you need to post it on social media and tell everyone when you're going to do it and that you're going to report back? Or do you need to give your best run, 500 bucks for every time that you miss the gym, he gets to keep a $100. And for every time that you do exercise, he gives you some of that money back. Or let's say that you want to exercise two times a week. Do you need to give your best friend $800 at the start of each month. And each time that you do exercise, you get a portion, or in this case, a 100 bucks of that money back. And on the other hand, for each time that you missed the gym, that your friend can then donate your 100 bucks to your favorite charity. So what conditions do you need to put in place so that you actually get yourself to exercise? What conditions do you need to put in place so that you actually lose that way. Okay, so do this exercise now, put conditions in place so that the thing you want to happen happens automatically. Okay, so thank you again for going through this course with me. I hope you've gotten a lot from this course. And if you need some more help or have a particular question, then feel free to arriving at Ryan at five minute workout motivation.com. I wish you an awesome dad and lots of success in implementing what you've learned. Okay? Talk to you soon. 12. Q Invitation: And finally, if you have any remaining questions regarding this course whatsoever, or if you feel that you need personalized help with regard to your unique situation that feel free to email me at hello dot brian bolt at gmail dot com, or send me your questions through Facebook Messenger at m, not me. Slash Ask Brian Bold. You can also follow me on Facebook at facebook dot com slash Ask Brian Bold. Imagine we both have a private conversation. What two questions. Would you ask me? Where do you feel stuck? What's your biggest frustration? What's the biggest problem you're facing? What is it specifically that you want to achieve or get What's the ideal outcome or result that you'd like to achieve? Your situation and success are important to me, and I will be more than happy to answer all your remaining questions. Please bear in mind that I get emails from all over the world, so it may take a couple days to hear back for me. Cheers, Brian