Consistent Improvement Worksheet
To work with this sheet, go to “File” > “Make a copy”!
Hello, this worksheet is a part of this video, please watch it first.
The point of this worksheet is to find out what your current floor and ceiling are. We need to
know this, before we can actually change our standards.
It is recommended that you do this only when you know what you want to achieve and what
you need to work on to get there. You can work through the following sheet first, if you feel lost
in life and don’t even know what you should improve to begin with:
Discipline and Clarity, step by step
Please complete the exercises in order, otherwise you might as well just skip doing this
altogether.
Understanding the concept
You need to become the person that can achieve your dreams. You right now cannot achieve
your goals, otherwise you would have already achieved them.
The version of you that can achieve the goals you want to achieve is at the ceiling of this graph,
but your current version is at the floor. And this is how life looks like for most people. They
sometimes work really hard and are making good decisions, but then they fall back again to
their “lazy” version. I.e. they are plateaued.
We want to change this. As I have described in the video, you have to change your standards.
The version of yourself that you want to be, should be the worst version of you that you could
possibly tolerate.
Your standards define your behavior in every single situation, not your efforts to achieve a single
good outcome. If you want to score well on 1 test, you can do that by studying very hard for it
and putting in a lot of effort. But you won’t do this for every exam. Unless you change your
standards, so that you cannot tolerate a bad grade. I myself have only ever had ONE insufficient
grade in school in my whole life. Only one. Because my standard is that I always pass exams,
no matter if I actually need to or not.
This is powerful because in order to achieve success in life, you need consistent efforts and not
one big action towards your goal.
Your current self vs. the version of you that can achieve your goal
In order for you to actually change your standards, you have to find out and write down who you
are right now. You have to take your subjective (your mind/psyche) and turn it into something
objective. Only then can you look at it skeptically.
You need to find out who you are at the bottom line. What are your current standards, beliefs
and traits?
Then you need to find out what traits and habits the version of you that can achieve your goal
has!
Example:
I want to be a healthy person. (goal)
I eat at McDonald’s every day. (current standard)
→ I never eat fast food except when I'm literally about to die. (standard of the version of you
that would achieve your goal (being healthy))
This is of course a very simplistic example. In reality there are way more traits, habits and
beliefs that hold you back → Bottlenecks.
Therefore, we really want to figure out who you are and what your best version would be like.
We will now create a list of these things. That way, you can look at them objectively, realize what
the worst habits are and what the best would be, that get you closer to your goal. If you don’t
have a clearly defined goal, work through this first: Achieve your goals
Your Current Self
The exercises in this part are here for you to reflect about your current self. Be completely
honest. It might hurt to write down the truth, but if you are not willing to write about how you
really are, this exercise will not work.
CURRENT Character Traits
(A quality you possess, either positive or negative depending on whether it contributes to your
goal. You can ask friends, family members to get a more accurate view since you have your
own biases. Also, here’s a list of possible traits if nothing comes to your mind:
https://ideonomy.mit.edu/essays/traits.html
Character traits are not either positive or negative just the way they are. It’s about whether they
will help you achieve your goal or prevent you from it. For example, being disagreeable could be
looked at as a negative trait, but you might need disagreeableness if you want to negotiate a
higher salary at your job. Then it would be a positive trait.)
Positive Character Traits Negative Character Traits
(helps achieving goal) (prevents achieving goal)
CURRENT Habits
(An action you repeatedly take that does not require willpower, automated, repeated behavior)
Good Habits Bad Habits
(helps goal) (prevents goal)
CURRENT Oscillations & Averages
(Your ceilings, floors & averages for certain areas of your life - pick 3 biggest bottlenecks for you
personally and map your oscillations)
Here you will note the oscillation of three areas of your life that you think hold you back the
most. Examples could be Fitness, Business, Productivity, Reading, Mental Health, Cooking,
Sleeping, etc. You want to write down your own best performance in each of the areas at the
“Ceiling” and your worst performance, aka your standard, at the “Floor”
Example:
Oscillation of my Fitness
Ceiling (best version of your current self): Gym 3x a week, 8’000 Steps every day
Floor (worst version of your current self): Not doing anything basically, 2k steps a day
Now it’s your turn.
Oscillation of my “AREA OF LIFE”
Ceiling: “ENTER HERE”
Floor: “ENTER HERE”
Oscillation of my “AREA OF LIFE”
Ceiling: “ENTER HERE”
Floor: “ENTER HERE”
Oscillation of my “AREA OF LIFE”
Ceiling: “ENTER HERE”
Floor: “ENTER HERE”
Your Evolving Self
Now you have an idea of who you are. In the next part you will work on similar exercises, but
you will write down the traits and habits and oscillations that your evolving self, aka the self of
you that can achieve the goals you want, has. A good orientation are the traits and habits that
hold you back from achieving your goal, which you have written down in the exercises about
your current self.
EVOLVING Character Traits:
Positive Character Traits
(helps achieving goal)
EVOLVING Habits
Good Habits Bad Habits
(helps goal) (prevents goal)
EVOLVING Oscillations & Averages
This time, you will take what your Ceiling was on the exercise you did previously, and put it as
your new floor. Your best version becomes your standard!
Example:
Oscillation of my Fitness
Ceiling (best version of your current self): Gym 6x a week, 10k steps a day, clean diet
Floor (worst version of your future self): Gym 3x a week, 8’000 Steps every day
Now it’s your turn.
Oscillation of my “AREA OF LIFE”
Ceiling: “ENTER HERE”
Floor: “ENTER HERE”
Oscillation of my “AREA OF LIFE”
Ceiling: “ENTER HERE”
Floor: “ENTER HERE”
Oscillation of my “AREA OF LIFE”
Ceiling: “ENTER HERE”
Floor: “ENTER HERE”
Putting it to work
Well done for completing the exercises. Now you have more clarity towards how you need to act
in order to achieve your goals.
The point here is, you have written down the person you need to become in order to achieve
your current goal and solve your current problems. When you have achieved your goals, leveled
up and got to the next stage, then there will be new problems to be solved and new goals
emerging from your new perspective. When that’s the case, you can redo this exercise and map
out your current self versus the person you need to become.
Understand that changing yourself takes effort, but you have the chance multiple times each
day to practice. Each single decision counts. And to start changing your behavior you only need
1 decision in the right direction. 1 Decision to get out of bed and not keep snoozing. 1 Decision
to go and work out even if you don’t feel like it.
We all are distracted a lot, so you might think that it’s hard to recognize the decisions we can
make each day and therefore, also the opportunities we have to change. But that’s only partly
true. Because there is one really good indicator of when you have the chance to make the right
decision, the one that aligns with your evolving self.
And that indicator is pain/resistance. Anything that doesn’t feel pleasant basically. If you are
even a tiny bit aware throughout your average day, you should recognize the pain of making
these decisions. And then it’s all up to you. Making the choice that the person who can achieve
your goal would make.
Easier said than done, this takes practice and it’s also about learning and understanding pain. I
highly recommend you read through your goals every morning and also read through this
worksheet, to know what habits and character traits your evolving self has. This is from now on
your basis for decision-making.
Further advice
I understand that these worksheets can only help you so much, in the end it’s all about you
implementing these things. I try my best to give you advice mainly on how to implement other
advice. That’s really what my content is mostly about.
I know that most people won’t follow through with this. But I really want to change a few select
people’s lives. I have created a 1 month program, only for people that actually take action
(which is why I only tell you down here in the depths of this document about this lol).
If you are interested in working closer with me and a few others in a tight-knit community with
1-on-1 guidance, check this out (only for a few people, since I don’t have unlimited time):
Affordable 1-1 Coaching: https://www.tobi-education.com/program
