Dan Martell - May 04, 2026


If you’re ambitious but can’t stay consistent, watch this video


Episode Stats


Length

13 minutes

Words per minute

223.91994

Word count

3,058

Sentence count

165

Harmful content

Misogyny

6

sentences flagged

Toxicity

3

sentences flagged


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

Transcript

Transcript generated with Whisper (turbo).
Misogyny classifications generated with MilaNLProc/bert-base-uncased-ear-misogyny .
Toxicity classifications generated with s-nlp/roberta_toxicity_classifier .
00:00:00.000 Being consistent and doing hard things
00:00:01.600 is actually pretty f***ing easy.
00:00:03.500 And I'm not gonna tell you to just be more disciplined.
00:00:06.220 That actually doesn't work.
00:00:07.880 It's about following a simple formula
00:00:09.900 that makes you more consistent.
00:00:11.940 I've built and sold three companies,
00:00:13.340 scaled past 100 million in revenue,
00:00:14.940 and completed a half dozen Ironman races.
00:00:17.380 None of that happens without being super freaking consistent.
00:00:20.500 And the first step to do that is deciding who you are.
00:00:23.860 You don't have a consistency problem.
00:00:25.920 You have an identity problem.
00:00:27.700 Ask yourself this question,
00:00:28.840 Who do I need to become to achieve that body weight?
00:00:31.860 Who do I need to become to be successful?
00:00:33.960 Who do I need to be?
00:00:36.140 See, once you've identified that,
00:00:37.720 then you'll know what to do and what to avoid.
00:00:40.300 Most people would say, I wanna lose weight
00:00:41.980 versus who do I need to become to lose 50 pounds?
00:00:45.200 Or in my world, I would say release 50 pounds.
00:00:47.560 When I decided to get visible abs,
00:00:49.740 I had to ask myself that question, who is that?
00:00:51.980 How do they act?
00:00:52.600 How do they show up?
00:00:53.260 How consistent are they?
00:00:54.160 What are their habits?
00:00:54.980 How do they eat when they go to a restaurant,
00:00:56.860 when they travel?
00:00:57.620 So you almost have to act like the person
00:00:59.860 who's got the results before the results ever show up.
00:01:02.660 I used to go to the gym, cool,
00:01:04.700 but I wasn't working out the right way
00:01:06.640 because I didn't have the identity
00:01:08.080 of the kind of person that would do that.
00:01:09.900 And it's more than that, it's the self-belief.
00:01:13.160 It's the feeling worthy.
00:01:14.760 And until you flip the identity of the kind of person
00:01:17.440 who would feel like they deserve,
00:01:19.480 who would feel like they're worth,
00:01:20.760 who would feel almost entitled to that goal,
00:01:23.460 it's hard to achieve it.
00:01:24.660 And I use the 300% rule.
00:01:26.180 essentially is have 100% clarity of the identity
00:01:29.140 of what you want,
00:01:30.300 have 100% belief that you can do it, right?
00:01:32.900 Because you have to believe it.
00:01:33.940 And then 100% of the time,
00:01:35.420 you got to hold that belief with that clarity.
00:01:37.300 If you can do that, you will become that person.
00:01:40.100 So never forget this.
00:01:41.120 You don't get what you want.
00:01:42.500 You get who you are.
00:01:43.960 If who you are isn't getting the results,
00:01:46.460 it's time for an upgrade.
00:01:47.580 Now, once you decide your identity,
00:01:49.800 we need to build on that.
00:01:51.380 Because telling yourself, I am this, I am that,
00:01:54.200 won't get you anywhere if you don't make some real changes to your life.
00:01:58.440 And to do that, we need to design our environment.
00:02:01.580 Your environment is either working for you or against you.
00:02:05.620 It's either supporting your dreams or making it really hard to win.
00:02:09.120 We want to design things to make it easy for us to do the right thing
00:02:13.840 and make it feel absolutely inconvenient and hard to do the wrong thing.
00:02:18.500 So for example, putting your clothes out to go to the gym the night before,
00:02:22.460 next to your bed with everything ready to go
00:02:25.080 with the car and the alarm and everything set up
00:02:27.820 where you just like stumble out of your bed
00:02:29.540 and end up in the gym is a good move.
00:02:32.120 Taking all the snacks that you would normally eat
00:02:35.160 when you're just feeling tired or you wanna relax
00:02:37.600 and putting them in the basement.
00:02:39.580 So you have to like go into some weird little crawl space
00:02:42.460 to grab those snacks that are in your house.
00:02:44.440 That makes it hard.
00:02:45.620 Better yet, how about you don't buy them?
00:02:47.380 At one point I wanted to read more.
00:02:49.420 I knew that the problem was
00:02:50.460 is that sometimes I didn't have a book
00:02:51.620 that was interesting, or I had the book that I bought
00:02:53.720 and it wasn't with me.
00:02:54.520 So I made a simple decision.
00:02:55.840 I made an investment to make it wildly easy.
00:02:58.620 I bought three Kindles.
00:02:59.860 And now I know, some of you guys are thinking,
00:03:01.280 that's a bit much.
00:03:02.200 What happened is I put one next to my bed,
00:03:04.280 one downstairs in my morning chair,
00:03:06.160 and then I put one in my travel bag.
00:03:07.680 That way I always had a digital Kindle that was synced up
00:03:11.120 that I could never forget
00:03:12.220 so that I was always one step away.
00:03:14.320 My environment made it easy for me to read more.
00:03:17.200 A long time ago, my friend Scott said this to me.
00:03:18.980 He said, it's easier to avoid the dragon than to slay it.
00:03:21.620 A lot of decisions I don't wanna make.
00:03:23.480 Blue shirts, guess what?
00:03:24.680 Never have to make that decision.
00:03:25.760 Let's not make the requirement
00:03:27.300 that we're in a good headspace to make a good decision.
00:03:30.520 Let's just avoid the dragon.
00:03:32.020 So here's how you design your environment
00:03:33.660 in three quick steps.
00:03:35.240 First, go grab your phone,
00:03:37.080 open your notes app, really simple,
00:03:38.920 and just write down the last habit
00:03:40.540 that you were trying to build
00:03:42.060 and why you stopped, just one sentence.
00:03:44.760 Two, look at what you wrote and ask yourself,
00:03:47.820 what made it hard?
00:03:48.940 Now, remove that friction to make it easy.
00:03:51.620 Maybe you want to go to gym more, so get your clothes ready.
00:03:53.980 Maybe you want to commit to somebody else, so you have somebody that's there waiting for you.
00:03:57.100 If you're spending too much time on your phone, maybe you put your phone in a different room,
00:04:00.480 so it makes it hard to go grab in the morning.
00:04:01.900 Or you install an app that blocks you off of your social apps in the first place.
00:04:05.180 That'll make it really hard.
00:04:06.160 Maybe you want to eat better, so you decide to get meal prep.
00:04:08.940 So you invest in having somebody cook for you.
00:04:11.020 Pay, you're going to pay attention.
00:04:12.280 Maybe you take your snacks and you put them in another room, or you give it to your neighbor. 0.98
00:04:15.540 You know, and now you got to go to your neighbor's house and ask them for your freaking snack. 0.94
00:04:18.200 Eight o'clock at night when you shouldn't be eating anymore. 0.95
00:04:19.740 Make it hard.
00:04:20.680 Make it embarrassing.
00:04:21.620 make it tough on you. Essentially, you want to make it so easy, it's hard not to, and so hard
00:04:26.680 you feel stupid for doing it. And then number three, open your calendar and block the exact
00:04:31.880 time you're going to do this tomorrow. What are you going to do? What are the decisions? Put it
00:04:35.740 in your calendar and just show up and commit to it. That's it. When there's nothing to decide
00:04:41.220 anymore, there's nothing to quit. You just commit to it. Now you know it's in your calendar and you
00:04:45.940 make it happen. And look, if you really want to level up and learn not only how to design your
00:04:50.260 environment, but how to design your whole week, I've got to fill in the blank template on how you
00:04:54.280 could do that to make you even more consistent. Just find me on Instagram and DM me the word
00:04:58.420 YouTube week, and I'll send it right over. All right, so we got your identity defined.
00:05:03.360 You've set up your environment to work for you, not against you. Now, how do you actually stick
00:05:08.880 to it? Now, it might feel a little scary, but you have to make it public. The truth is nobody would
00:05:15.220 notice if you just quit tomorrow, if you didn't tell anybody. Once real people are in the picture,
00:05:20.260 and you tell them, everything changes.
00:05:22.900 There's nothing that people want to avoid more
00:05:25.600 than being seen to fail in other people's eyes.
00:05:28.680 A public commitment turns a wish into a debt.
00:05:32.280 You owe somebody something else.
00:05:33.840 This story's kind of crazy, but it happened.
00:05:35.920 So I've got Jen on my team who decides 0.74
00:05:38.080 she doesn't like the way she looks, okay?
00:05:39.680 Her words, not mine.
00:05:40.820 So she comes to the team and she says,
00:05:42.700 I wanna change my life, I want some accountability.
00:05:45.460 So my goal is to lose 20% body fat within five months.
00:05:48.620 Now, if I do it, I'm going to give myself the gift of going to Bali.
00:05:52.680 It's a country I've always wanted to go for.
00:05:54.180 If I don't, I need you guys to hold me accountable and I have to get fired. 0.76
00:05:58.720 She put her job on the line.
00:06:01.420 Real stakes. 1.00
00:06:02.620 Do you think she missed a workout? 0.98
00:06:03.820 No.
00:06:04.180 Do you think she didn't do meal prep, went and got a DEXA scan, like really went all in? 0.93
00:06:08.920 No, because she knew if she didn't hit it, she wouldn't be able to work at the place 0.99
00:06:12.940 she loved.
00:06:13.380 And if you look at the gen that came to us with that idea back then to how she looks
00:06:18.040 now she's a completely different person that enjoyed her time in bali another way to think
00:06:22.520 about it is the more you share your goals the more you enroll other people to see them happen
00:06:27.800 so it's yes it's about public accountability but it's also that you communicate your future
00:06:31.960 everybody knows that gary v wants to buy the new york jets will he do it he actually doesn't care
00:06:37.000 he just wants to hold that as a potential truth and i guarantee every day he gets asked 17 times
00:06:42.920 a day how close are you how close are you how close are you that level of accountability is
00:06:47.160 key see the truth is most people aren't consistent because the only person who would care if they
00:06:52.040 stopped is themselves we'll always do more for other people if we make commitments to them to
00:06:56.840 stay consistent than we'll ever do for ourselves so telling people actually makes it really powerful
00:07:01.800 so here's how to keep yourself accountable in three steps don't run away we're gonna do this
00:07:06.040 together one pick a big reward i'm talking a trip a purchase something you've always wanted but you
00:07:12.920 would not give yourself permission to get okay something real if you hit your goal you get it
00:07:18.600 no guilt and you're allowed to dream big number two now pick a big just as big consequence just
00:07:25.400 like jen saying i can't work here and i really don't want to get fired she put it on the line
00:07:29.880 for me when i decided to get visible abs i decided to make the consequence that i had to enter in a
00:07:35.080 fitness competition as is on the date if i didn't hit my goal i'm talking speedo
00:07:40.520 on stage to have those photos captured for the rest of my life nobody wants to visualize that
00:07:46.080 a simpler example is maybe you give 500 bucks to a friend or a thousand dollars to a friend or
00:07:50.280 five thousand whatever would be meaningful to you and if you quit they get to keep it maybe you give
00:07:55.180 it to a person you don't even like that would probably sting more and number three tell someone
00:07:59.960 today like right now if you have a decision to make a goal text one person right now and say
00:08:05.120 i'm doing this thing for this long if you want to level it up post it on your socials post it
00:08:10.260 on Facebook, tell your community, any story, any video, whatever it is. Once people know,
00:08:16.120 then quitting actually costs you something. But don't just tell them the goal, tell them the
00:08:19.900 reward and the consequence because then they'll get enrolled with you. You might inspire other
00:08:24.260 people to do the same thing. That's been my experience. Now look, you can do everything
00:08:27.940 we talked about. Define who you are, design your environment, tell everyone in the world about your
00:08:32.260 goals and still give up because most people forget about this last concept and it's to let time do
00:08:38.940 the work. Let me explain. It's not about doing more. It's about doing it for longer periods of
00:08:45.160 time. See, most often we compare ourselves to other people. We compare our chapter one to
00:08:49.660 their chapter 13. They've just been doing it longer. The people crushing it aren't doing 10x
00:08:54.360 more. They're maybe doing 10% more. For example, you might be 80% consistent with your meals.
00:09:00.040 If you get to 90%, all of a sudden now you get results. Another example is 1% better every day.
00:09:05.200 Now, it doesn't sound like much, just 1% better every day,
00:09:09.200 but that's a 37X growth in a year.
00:09:12.980 The question isn't, can I do this?
00:09:15.540 It's, can I do this long enough?
00:09:17.560 One of the guys I look up to, Naval Ravikant,
00:09:19.340 has this incredible quote, and he just says,
00:09:20.980 be patient with results and impatient with actions.
00:09:24.720 Move with a sense of urgency,
00:09:26.420 but at the same time, allow yourself to breathe
00:09:28.820 that things are just gonna take time.
00:09:30.700 When I started shooting YouTube videos,
00:09:32.460 I made a commitment to myself to do it for 10 years.
00:09:36.620 When people heard that, they're like, that's wild.
00:09:38.560 And guess what?
00:09:39.440 I have never missed a week.
00:09:41.120 Now it's on year 11.
00:09:42.960 I found some steam.
00:09:44.280 I found some momentum.
00:09:45.380 So when people see my numbers and they're like,
00:09:46.880 oh my gosh, two and a half million followers, that's crazy.
00:09:49.300 You didn't see what I did.
00:09:50.920 You just see what I've got.
00:09:52.400 Some ideas need time to work,
00:09:55.200 but you need to be doing the work in the time.
00:09:58.000 It's like when people meet me and they're like,
00:09:59.360 oh my gosh, where do I find a Sam, my creative director?
00:10:01.760 so he might seem young he's 24 now but he started when he was 14 editing videos showing up every day
00:10:08.500 getting a little bit better learning iterating exposing himself getting around other people
00:10:13.440 that are going to share big ideas with him some people think it's a linear thing but it's not
00:10:17.940 over time if you're consistent and you show up it eventually goes exponential one time i was
00:10:22.840 talking to one of my friends john maxwell the leadership goat and i was asking him about his
00:10:27.040 best-selling book he wrote 21 irrefutable laws of leadership it was his 13th book he's 73 now
00:10:34.000 he's written 92 books and i'm thinking oh my gosh what a legacy and he's like i just did
00:10:40.240 one thing for 52 years it's actually not that special he's just a guy that picked a thing
00:10:46.240 and showed up and never stopped when you see these people and you hear my story or other people and
00:10:51.120 you think they they must have a special gift or they must be a genius no they're not i mean for
00:10:56.400 For me, when I heard that, that's when I realized
00:10:58.120 the people I admire most aren't more talented.
00:11:01.260 They just didn't quit before compounding did the work.
00:11:03.960 So there's four things you need to do
00:11:05.640 to make sure you never quit again.
00:11:07.400 Number one, write that one thing
00:11:09.560 that if you did it every single day
00:11:11.420 would make everything else in your life easier.
00:11:13.920 Is it waking up early?
00:11:15.320 Is it working out consistently?
00:11:16.840 Is it being on time?
00:11:18.080 Is it writing down your tasks for the day?
00:11:20.000 Just decide a habit that you can commit to
00:11:23.040 for the rest of your life.
00:11:24.500 I know it sounds like a big question.
00:11:25.580 you can do it.
00:11:26.840 Two, underneath it, write today's date,
00:11:29.540 that's day one, because you're gonna do it today.
00:11:31.860 The third step is just one simple rule.
00:11:34.440 Never miss two days in a row.
00:11:36.480 You can miss one day, look, we're all human, that's fine.
00:11:39.320 Miss two days, now that's a bad streak.
00:11:42.080 That's my only rule.
00:11:43.500 I've never missed more than two days in a row
00:11:45.960 of not going to the gym, two days of not eating clean,
00:11:48.620 two days of not being grateful, sharing ideas.
00:11:51.220 The things and the habits that have stacked in my life,
00:11:53.640 I've just made a commitment that I'm allowed to miss something, but to do it too, I start a
00:11:58.540 downward spiral. Most people, when they realize they put on 30 pounds, it's not like they woke
00:12:02.500 up and they just put on 30 pounds. That spiral started a long time ago. They just didn't have
00:12:06.620 a rule in their life that stopped them from starting the downward spiral. And number four,
00:12:11.240 break it into chapters. So for me, day one to 90, that's milestone number one. And that's just
00:12:16.140 survival. We're going to do it ugly. We're going to do it hard. We're going to just do it draft.
00:12:19.800 We're just going to get it done. Okay. It doesn't have to be pretty. Just show up in the gym. If
00:12:22.680 walk in the door and walk back out i'm still giving you a high five day 91 to 365 that's
00:12:28.520 milestone number two that's about building momentum now we've been consistent for a year
00:12:32.600 and now we're going now we're feeling this right day 365 to a thousand i call that milestone number
00:12:38.120 three which is compounding that's where you start to get the exponential growth out of that habit
00:12:43.640 and the trick is celebrate each milestone like it's a big moment like i need you to be like i
00:12:49.800 I did it for 90 days.
00:12:50.900 I did it for 365.
00:12:52.180 I did it for a thousand.
00:12:53.740 Like if you don't post it and tag me in that
00:12:55.920 and let me know, I'll be very upset.
00:12:57.880 I want to celebrate you.
00:12:59.480 So now you have the formula.
00:13:00.800 You know who you are.
00:13:01.840 You know your environment does the work for you.
00:13:03.820 You have people watching you
00:13:05.060 and you've got the mindset to stick with it.
00:13:07.100 The only question left is, will you actually do it?
00:13:11.040 Like there's only four things.
00:13:13.000 And I know most people will just watch this and do nothing,
00:13:15.400 but let's not be most people.
00:13:17.600 So leave a comment below and let me know
00:13:19.680 what's that one thing that you're committed to today the thing you wrote down with today's date
00:13:24.300 post it below and remember if you want to take this a step further just go find me on instagram
00:13:29.340 and dm me the word youtube week and i'll send you over my perfect week template to make this
00:13:33.980 even easier and if you want to learn how i built habits that made me rich click here and i'll see
00:13:38.820 on the other side