The 60-second habit that changed my life

In my early twenties, I read an obscene amount of self-help. I’m talking hundreds of books, and for a long time I felt more confused than when I started. Despite all the information, I still wasn’t clear on what I should actually be doing day to day. And if there’s one thing I’ve learned since and something I talk about constantly on this channel, it’s that knowledge is useless until it becomes a practise. There’s no point reading a book, setting goals, getting inspired if nothing in your daily or weekly routine actually changes. And so a few years ago, I stopped consuming new information altogether and went back to the material that had really moved the needle for me, the classics, the stuff that stuck and I noticed something almost all of the self-help that works boils down to one mechanism. You decide what you want clearly and you revisit that vision often enough that your actions start to align with it automatically.
The problem is almost no one turns that into a habit, and I hadn’t at this point, and so I built one. A simple daily practise takes about a minute That has become the highest leverage part of my day. Implementing this changed the trajectory of my life. Within months, I had my business off the ground and then it just evolved completely and honestly, the few years since have just been insane. But I guess what surprised me the most was just how much easier everything became once I was consistently clear. So in this video I want to share exactly what this practise is, why it works and how to do it so you can try it for yourself right now and see what happens. This is the same way of thinking that underpins how I train, how I eat, and how I decide what not to waste my time on.
It’s simple, it’s uncomfortable, and it’s been absurdly effective for me. Before I started actually been doing this for years unconsciously with my fitness, but everywhere else in my life I was still on this hamster wheel of consuming endless information, feeling really flat out without any clear direction and stuck always reacting to short-term noise and second guessing myself. The shift happened when I made this practise deliberate. My workdays quickly started feeling exciting. Instead of this big slog, I dropped a huge amount of busy work that clearly wasn’t serving my long-term vision. And for the first time, progress stopped feeling random. It became obvious and consistent and it quickly started compounding. And I think there are three main reasons why this works. The first is that it forces you to make a decision. I know the whole thing can sound a bit cliche, but here’s what I didn’t realise before I started this.
Seeing your goal clearly forces you to decide what it actually is, because some vague, airy fairy notion of success is not a vision. And so trying to create one forces you to confront what you actually think you want. And there’s this feeling of safety we get from vagueness. If we have some unclear notion of success somewhere in the future, then we don’t have to decide. We don’t have to actually take any action right now because when we do decide what we want, that can only come at the exclusion of every other possibility. But this is the whole point because the goal is impossible to reach if you can’t see clearly what it is. And there are certainly parts of life where that’s okay, but if there are things that you think you want achieving them is going to be very difficult if you’re not clear on what they look like.
And this process forces you to figure that out daily. The second reason this is so powerful is in how it collapses. Time horizons pulling you out of short-term thinking. When you’re constantly zooming out to a higher level every day, you pull yourself out of these loops of worry and short-term fear-based decision making. Because when you can see your whole journey as one picture, it sort of gives you hindsight in advance. And I find that I’m far more calm and make much better decisions when viewing things from the lens of inevitable future success. When I see the vision, it’s like I can say to younger me now, take your time. It’s all good. You’re on the path, breathe. There’s a long way to go, and this gives me that perspective every single day. The third potentially most important reason that this is so effective is in how it creates an emotional feedback loop.
Because every time you visualise the goal, it makes you also check that you actually want the thing that you’re aiming for. Because sometimes I’ll find myself uninspired by the vision, and that’s critical information to realise because when you are clear on the vision and excited by it, you’re honestly 90% of the way to achieving it because every action that follows then just becomes coherent and almost effortless. You know where you’re moving towards and you don’t have to motivate yourself to act because you are inherently motivated by the goal. Again, this process gives you a daily check, not just of is it there, but is it what I want? So I know how task and this sort of intangible mindset stuff can seem. So I want to offer you now a demonstration so you can just do it for yourself and see how powerful it’s so you can do this with me right now if you like, sit down if you’re not already and close your eyes.
And the easiest way to do this is to create a screen in your mind’s eye that you can project images onto, like you’re watching a movie on the back of your eyelids, and now the process is to project an image onto that screen of the exact life that you want. This will probably be hard, it will definitely take some thought, but the way I do it is see myself in the third person living out the things that I want. Business goals, fitness goals, social goals, lifestyle, an actual image or set of images of me living the goal life. You’ll notice that actually seeing the image requires you to fill in all sorts of details that you may not have ever even considered. Where are you? What’s the context? What are you wearing? What are you doing? Who are you doing it with? What’s the weather like?
What’s going on around you? What’s your body language doing? If this all seems hard, remember that’s the point. The more work there is for you to do, to create a clear image that excites you, the more valuable this exercise is. All that effort you put into deciding every detail, to seeing things clearly and to changing things until they are something that you actually get excited by and want to go after. All that mental energy is reversing the entropy that occurs otherwise, the natural progression of your life into randomness, chaos, the work that you do right now as you create this image, getting clear on the vision of what you want, that work is what then allows the thousands of decisions that you make in the aftermath to have order coherence, direction to build to something intentional. If you don’t have a practise in place already to do this every single day, when do you plan on doing it?
When do you plan on getting clear on what you’re going after and programming that into your subconscious? And you can obviously apply this to anything how you want your career to look, your business, your relationships, your golf game. An obvious and really powerful one is your fitness. When it comes to training and nutrition, it’s very, very useful to see the specific goals you’re aiming for, if not essential, because it’s so easy to be complacent. And just go through the motions with your workouts, get into these big long-term plateaus and forget what you started training for. What’s made training so straightforward to me has been always seeing the movement goals I’m working towards super clear because that just automatically aligns my training, my eating, everything with relentlessly chasing that goal, never settling, always pushing for progress. And when people look at me and say, oh, that’s crazy, you only train for 40 minutes a week.
That’s something I never really even considered. I’ve just always been purely oriented around how can I most directly channel my energy and effort into making this vision a reality. If it takes me less time because I’m doing high effort work and skipping everything that I deem unuseful, so be it. That’s been essential to me with my success in training. It’s something I’ve only more recently applied to life more broadly, and it’s taken more conscious effort because I guess life and business, I’m much more complicated, but I think that’s what makes doing this so powerful. And this can go for longer than a minute. We’re not aiming for a certain time, we’re aiming for clarity. And sometimes I sit down and do this and realise I have so much work to do. Reworking my vision and doing that is so rewarding that the feedback loop just keeps me going for way longer.
Sometimes I see it all crystal clear super quickly, and that’s it. I’m done. Considering the profound impact this has had on my life in recent years, I’d feel remiss not sharing it with you guys. And I think the most important general principle here is that if you ever receive advice or inspiration from someone else, figure out where it fits in your practise of life, your daily, weekly, quarterly routine. If you already have the thing or an equivalent, then sweet. You can compare it. And if you don’t, maybe it’s alerting you to something that’s missing over time. I think you want to build your own practise to life. Just like you build your own fitness routine, one that has a version of everything that you need to hit your goals and have everything you want out of life that will never look the same as someone else’s.
So stressing about what you don’t have is pointless. I only use six movements in my training, but that’s all I need to get what I want. And similarly, this is my version of combining a lot of visualisation, goal setting, meditation, subconscious programming into one. If you’re not doing something like this, I’d really consider experimenting with it. If you are, but you’re not applying it to your fitness goals or there’s something here that you feel like you’re missing, update it. But whatever you do, start today. This stuff is simple, but the only time you can ever possibly make a change in your life is now because now is all we ever have. And if you can’t see yourself doing something like this now, just accept that you never will, but a minute per day to change your life so profoundly, that’s worth it to me. And if you don’t believe me, come back after doing this for three months and tell me if you still feel the same way. If this resonated, don’t disagree with me. Apply it. If you want to figure out your fitness vision, start with this. Lots more content coming in the new year. So I would love to know in the comments what’s been most useful for you, what you’d like to see more of, and I’ll continue trying to make the most useful videos possible. 2025 has been insane. I appreciate each and every one of you for your support on here. Have an awesome end to the year and we’ll speak soon.