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I want to give proper warning. Um, before this episode starts of what you're about to hear in this episode. motivation is a lie. We're creating a manifesto. Our brains do funky stuff to us when we set goals and you will be receiving. A exact copy of how I prompted ChatGPT in order to create a beautiful vision for 2025, with what every day will look like. So let's get started.

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Hi, and welcome to another episode of Sweat Strategy and Success. If you don't know me already, my name is Soleil Rain, and I have been on the journey for the last year towards creating my own sweat strategy. business, my own life, my own lifestyle, my own work life [00:01:00] balance, not having to work a nine to five.

And most importantly, not having a boss. If you clicked on this episode, it's most likely because you want to create goals for this upcoming year of 2025 that are successful and will change your life by the end of the year. More likely than not, you've created resolutions and goals in the past that you haven't finished, that you haven't completed.

And so you have this thought in your head that, therefore, it doesn't work.

More often than not, when we create goals, we create them wrong. whether they don't have enough clarity, they don't align with who we are, or we've been told that it's because we lack motivation. And I'm going to tell you in a little bit why that's a lie, and why motivation doesn't actually play into this.

at all. Um, so don't believe people when they tell you that you're lacking motivation because you're not. It's a lie. If you're, if, if you, you are not finishing your goals, it's most likely for a multitude of other [00:02:00] reasons. And we'll get into that in a little bit. And the amazing part about this episode is that we're going to use chat GBT in order to understand what our year looked like before and what our year is going to look like in this upcoming year and give us actionable tools towards succeeding.

But a little secret about this episode is we're not really gonna just create goals We're gonna create a few different things and so a lot of this you'll need to sit down and you'll need to take the time in order to reflect on your year and get vulnerable and Be ready. This actually kind of like when I did this myself when I sat down and I went through this process with ChatGPT I I kind of did it over a few days because I needed that space for myself in order to sit down and really reflect.

Um, and also I was trying to come up with good prompts for you all at the same time, so it kind of took me a few days, but, but overall this episode is going to be really fun, very actionable, and you're going to walk away with [00:03:00] a manifesto. Because at the end of the day, we know that resolutions aren't working, goals aren't working, and that's because we want to align with who we are.

now the definition of a manifesto is as follows. A manifesto is a document publicly declaring the position or program of its issuer. A manifesto advances a set of ideas, opinions, or views, but it could also lay out a plan of action. That sounds exactly like what we want to do. So that's exactly what we're going to do today.

We're going to create a manifesto for our year because it is going to not be, I want to do this, I want to do that. It's going to be, I am this, I'm creating this, and this is what I'm doing. we're creating a manifesto we're creating a weekly schedule we're going over your past year, what was important to you so you can create this manifesto as it aligns with what is important to you and what aligns with who you are as a person. And we're also going to come [00:04:00] up with daily goals that you're going to be able to accomplish every single day within that weekly schedule to get to where you want to go. I'm super excited. So let's get started. What do we need? First and foremost, if you want to learn more about goal setting in general and You want to get into the weeds a little bit?

I highly recommend you read Atomic Habits by James Clear. This book changed my life and it really just talks about even the minute steps towards our goals are better than no steps at all. So I highly recommend if you're looking to get into building habits a little bit more because our goals are nothing, our manifesto is nothing without the habits that we create.

So, highly recommend this, this book. Um, and before we also get into anything, I also want to talk about kind of the neuroscience and why setting goals is so important, why it actually changes people's lives. [00:05:00] I looked up the science of goal setting.

and the first thing that popped up was a article by culture partners culture partners helps Essentially companies build better cultures at their at their businesses and whatnot But in this article specifically, they talk about the neuroscience of goal setting and its impact on culture.

We're just going to kind of go over the first part really quick so you can understand. Goal setting has been linked to higher motivation, self esteem, confidence, and autonomy. Once you get a goal in your head, your brain will continue to nudge you about it until you begin working towards or achieving it. That's why you feel guilty when you don't behave in ways that are conducive to achieving your goals.

For example, Sitting on the couch when your goal is to exercise more. Studies in neuroscience tell us that goal setting rewires our brains. When we set a goal, we are biologically programming our brains to change or create new behaviors and reach them. Because the way our neurons organize is impacted.

Creating focus on specific goals [00:06:00] allows the brain to create new, stronger bonds between neurons that help increase the likelihood that we achieve our goals. That's Basically, at the end of the day, goal setting will reshape our brains and put us in the mindset that we need to finish it in order to get where we're going. But how are you supposed to know where you're supposed to be going? What is the end of your year supposed to look like? What is it that you want your goals to be able to achieve?

We can say that we want a Porsche or a big house or we want better relationships with our families We can say all of these things, but what does it actually mean? and What's really important to recognize here too is that that Porsche that big house all that jewelry that you want, whatever it may be that seems like something that you may want, there's probably actually something deeper behind it that you need to ask yourself what it is.

Most of the time we don't actually want a [00:07:00] Porsche. We want what that Porsche represents to other people. We want to feel loved, we want to feel appreciated, and we feel as though if we get a Porsche we'll feel more loved and more appreciated. We feel like if we have a bigger house that people will think that we're smarter or funnier or more accomplished.

But in reality, it's that we just want to connect with other people so when setting these goals, it's It's important to know what is it that you actually want at the end of the year. What is it that you're going to accomplish that's going to fulfill you and align with who you really are.

So we're going to do that as well. We're going to kind of talk about what it is that you want towards the end of this year as well. But before we do that, one more thing, um, in terms of research, let's look at Edwin Locke's goal setting theory, because this is kind of the foundation of setting all goals.

Um, Edwin Locke's goal setting theory argues that for goal setting to be successful with desired outcomes, they must contain the following specific [00:08:00] points. Clarity, goals need to be specific, Challenging goals must be difficult, yet attainable goals must be accepted. Feedback must be provided on goal attainment.

Goals are more effective when they are used to evaluate the performance and deadlines improve the effectiveness of goals. A learning goal orientation leads to higher performance than a performance goal orientation, and group goal setting is as important as individual goal setting. There's a few of those things that we'll pull from, from, um, Edwin Locke's theory on goal setting, but overall it's really important.

So let's get into the good stuff. Let's leave all that neuroscience. Stupid brainy nerdy stuff behind. Um, and let's actually just talk about chat, GBT prompts, because that's what we're all here for, right? We want our life to be easier. So we are going to involve chat, GBT, and let it know all of our secrets [00:09:00] so the government can have it.

And, um, yeah, I'm getting deep there. Let's let's move backwards a little bit. Let's go, let's do some chat, GBT prompting. This is going to be fun. And one more thing before we get started There's a few questions that i'm going to need you to ask yourself before we get into the chat gbt prompting

edward locke mentions your goals have to be accepted you have to want to be able to Accomplish your goal. So I need you to ask yourself very honestly and very plainly right now. Are you ready? To take on these goals Do you accept that you're going to create goals and that you want to achieve them?

Okay, ask yourself that first.

And remember here, we're not just creating goals. We're creating a manifesto, a manifesto that is going to take us into this new year, and we're going to feel confident about it and we are going to kick this year's ass. That's exactly what we're going to do. So we're not just creating goals. We're going to use those [00:10:00] goals in order to create a manifesto.

That's going to create a daily schedule and a weekly schedule for us in a daily affirmation.

So when you're prepared, you can either do this while I'm talking, which would be totally be fine, or you can remember some of this or start and pause as necessary, but create a reflective space around you. Get into a quiet, intentional space for reflection, whatever that may look like. Um, I recommend grabbing a book of some kind, a journal.

I have My journal here with me as I do always. Um, maybe light a candle play some like gentle music in the background or whatever your your little heart desires It's really important that you use this time to be open and reflect and to, be intentional about this, about this exercise because it is going to be important in creating your manifesto.

so get into a quiet, intentional space to [00:11:00] reflect and if this takes you longer than necessary, um, a. k. a. you, you do what I do and, you know, it may have taken you a few days, that's totally okay. It may just take Remember to sit back, maybe meditate beforehand or something like that. So create a good space for yourself.

So what we're going to do first is that we're going to reflect on our past year, because this is important in aligning with who we are, what we've enjoyed this past year, what we didn't enjoy this past year, and what we're ultimately going to want for our next year, because a lot of the time, what people do wrong is that they create goals that don't align with who they are.

And so they're not able to accomplish those goals. So, for example, you are not a weightlifting person. You don't have, anybody can be a weightlifting person. Anybody can do it. But if you're not, if you're a yoga girly, that is okay. You don't need to change your life around to be a weightlifting person Maybe that means you you start weightlifting once a week or maybe you don't um, but [00:12:00] maybe you like to be more intentional in your movements and And sitting down with yourself and being in community with others and all that is possible with weight lifting I'm, not trying to say that you're not going to be able to do that with weight lifting I'm, just saying that if If you tell yourself you're going to start weightlifting five days a week and you've been doing yoga for the last year, we need to, we need to sit down and align our, align our values with the goals that we're setting and the manifesto that we're creating.

USB Condenser Microphone & FaceTime HD Camera-3: So here's the chat GBT prompt that we use in order to reflect on 2024.

USB Condenser Microphone & FaceTime HD Camera-3: I want to reflect on my past year, I would like you to help me through this process. Step by step. First in each, remember what my year looked like, both the positives and the negatives in the key areas of my life. Such as personal growth relationships, health and wellness career slash studies. Finances. Hobbies and interests. In spiritual slash emotional wellbeing. Ask me these questions one by one.

USB Condenser Microphone & FaceTime HD Camera-3: And when I'm done, I [00:13:00] would like you to remember all of this and identify any recurring patterns.

USB Condenser Microphone & FaceTime HD Camera-3: For the key areas of your life in this section, you can adjust them as you see fit. For example, if you just like to focus on personal growth relationships, finances, and spiritual and emotional wellbeing just include those. I would also say that it was much easier to do this when I had the chat GBT app on my phone, because then I could record my response and it also just felt more authentic than. Writing it all out and feeling like deleting stuff and trying to re-read it out again.

USB Condenser Microphone & FaceTime HD Camera-3: It was just kind of spoken and it took a loss a lot less time. So if you have the chat GBT, App on your phone. I would recommend that you do it on that just because it's easier.

USB Condenser Microphone & FaceTime HD Camera-3: So I went through all of these key areas for myself. Um, and I asked, so I asked me these questions one by one, allowing me to remember and reflect on my past year, what I was proud of, what my challenges were. [00:14:00] And it was all so insightful on remembering things from my past year and what brought me a lot of joy and what I actually kind of wanted to leave in the past.

USB Condenser Microphone & FaceTime HD Camera-3: So this part of the prompting is to help you remember. And enlighten you on those things as well.

USB Condenser Microphone & FaceTime HD Camera-3: And then it spit out a overall pattern for my last year. told me I had a year of transformation, authenticity, and in an alignment, which was beautiful here. It was great. And it kind of went over the things that I did good at and the things that I did poorly at. And so I could kind of read through that as a story as to what my 2024 looked like.

USB Condenser Microphone & FaceTime HD Camera-3: And it was just a beautiful moment to sit there and read over my past year and congratulate myself for all the amazing accomplishments, um, that I made and for working through some of the more challenging aspects of my last year. Once I had finished that.

USB Condenser Microphone & FaceTime HD Camera-3: This was the next question that I asked ChatGPT [00:15:00] now. Based on what you know about my year. Please ask me questions that will allow me to reflect on my past year. Ask these questions one by one. I want these questions to help develop what I want in the next year. So please keep that in mind as an answer. So then it moved forward and asked me some questions again, I use, try to use ChatGPT phone in order to answer these questions just because it was easier. Some questions that pops up were what moments from this past year made you feel the most alive, fulfilled or proud.

USB Condenser Microphone & FaceTime HD Camera-3: And why do you think these moments resonated so strongly with you? What areas of your life do you feel could use more attention, care or improvement in the next year? Why do you think these areas matter most to you? If you would like chatty BT to and ask you a certain number of questions as well. I would recommend that you put that into your prompt.

USB Condenser Microphone & FaceTime HD Camera-3: Um, because sometimes it will ask you like eight to 10. And if you just want to kind of get through this quickly then five, but if you want to really sit down and dive deep, [00:16:00] Ask for more questions. If you want the questions to dive deeper as tragic BT to dive deeper. A lot of this prompting is just the starting base.

USB Condenser Microphone & FaceTime HD Camera-3: And as it starts. Informing you of what your year looks like and asking you questions to help you remember and get things flowing and allow you to reflect. If you feel like these questions aren't working for, you give it the directive that it needs in order to ask the questions that will best help you to reflect on your past year.

USB Condenser Microphone & FaceTime HD Camera-3: After I had done some reflection, I had asked chatty BT to develop a three sentence summary of my year. And I'm just going to read this to you. Because I was very proud of it. So this year was one of profound transformation and self-discovery marked by new beginnings, courageous decisions and a commitment to living authentically From starting meaningful projects, like your podcasts to navigating the challenges of a breakup and career changes. You embrace growth with resilience, learning to align your actions with your [00:17:00] values. Through travel, deepen relationships and a focus on health and spirituality.

USB Condenser Microphone & FaceTime HD Camera-3: You opened your heart to life's beauty and pain, Laying the foundation for an even more fulfilling future. Oh, that made me happy. Um, so what I did next actually was I transferred over to my notebook in order to write some gratitudes for my year, based on the summaries that he gave me.

USB Condenser Microphone & FaceTime HD Camera-3: And the time that I took to reflect. And I just wrote a few things that I was grateful for. Um, In this, in this last year. And I also wrote down that paragraph just as a reminder to myself as, as to what a beautiful year that this past year was. So I recommend you go and you sit down, this was recommended by psychologist to sit down and to write down what you're grateful for, because it will evoke a lot of beautiful emotions inside of you.

USB Condenser Microphone & FaceTime HD Camera-3: So next, I went to my journal and I wrote down the things that I was grateful for. For the last year. Now after we have reflected and we went over these [00:18:00] questions. I was ready to start creating my goals and my vision for the upcoming year and my manifesto. So. This is my next prompt. Great. Thank you so much for helping me reflect now.

USB Condenser Microphone & FaceTime HD Camera-3: I want to create goals and visions for what my life will look like in 2024. Can you start by asking me 10 questions, one by one. That relate to personal growth career, spirituality, relationships, and health. Now I picked these five key areas out of the key areas that I've chosen before. Cause these are the pieces that I want to focus on, but as always feel free to change these around.

USB Condenser Microphone & FaceTime HD Camera-3: As you see fit, you can include. Family hobbies and interests. Et cetera. Now something to remember that I talked about at the beginning of this episode is making sure that these goals are aligning with who you are and what you want. And hopefully during the reflection process of 20, 24, you were able to go through what brought you joy, what you were doing good at and what you [00:19:00] can continue to bring joy into your upcoming year.

USB Condenser Microphone & FaceTime HD Camera-3: So. Keep that in mind, as you're creating these goals, as Chet GBT is just going to continue to prompt you and bring these answers out of you. And that's the use of this case. Chuchu meaty is not here to tell you what your year should look like. It's ultimately. Your responsibility to do that. This is just giving you the opportunity to reflect and prompt you and move you to challenge yourself into figuring out what it is that you want.

USB Condenser Microphone & FaceTime HD Camera-3: Oh, I also just realized and accidentally says 20, 24, I meant 20, 25. So I had to reprompt it to say, 20, 25 and 2024. And then I went through these questions myself and in these questions, I was more specific about what I wanted. So for example, I was more specific on. The total income that I wanted to make for this year.

USB Condenser Microphone & FaceTime HD Camera-3: How many times per week I wanted to work out.

USB Condenser Microphone & FaceTime HD Camera-3: How many people I want to listening to this podcast per episode. so when you're going through these questions where it's asking you what you want from this [00:20:00] upcoming year, Try to be as specific as possible. If you feel like you can't be as specific as possible, go back into your reflection area and figured out what it is that you did last year. That you want to improve into this upcoming year and how you can quantify that or qualify that in any way.

USB Condenser Microphone & FaceTime HD Camera-3: And then once you've been able to do that, then come back to the section and start again.

USB Condenser Microphone & FaceTime HD Camera-3: So make sure that you're getting in here and you're asking, you're answering the questions. As you see fit. Once I finished that. It said to me, thank you for sharing your goals. Would you like me to guide you further and setting actual steps for these areas are focused on integrating all your goals into a cohesive vision for 2025.

USB Condenser Microphone & FaceTime HD Camera-3: And I prompted back. I would like to create three things with this first. A daily affirmation for myself based on what you know that I want for my upcoming year. I would like you to create a manifesto for me using first person verbiage something [00:21:00] strong and confident that I can read for how this year will look like.

USB Condenser Microphone & FaceTime HD Camera-3: And lastly, a weekly schedule. I want to focus at least one day per week toward a specific goal, such as content day, freelance day, rest day, et cetera. However, there are certain goals that I would need to work on every day. So please also create a list of those goals that I would need to do every day. Now, the reason that I prompted it this way, um, was because I had originally done it.

USB Condenser Microphone & FaceTime HD Camera-3: So it gave me a daily schedule is spit out a daily schedule for me. And if that sounds interesting to you, then feel free to change around this prompt. So it gives you a daily schedule instead of a weekly schedule, but that's not how I work. I'm not good at.

USB Condenser Microphone & FaceTime HD Camera-3: Doing things exactly how it's supposed to be every single day. My day is usually pretty flexible. I like to be flexible. Um, and I like to get things done when I have the time and when I can fit it in. Um, and I I've usually been pretty good at that. So if you feel like you want to [00:22:00] do a daily schedule, feel free to do that, but I actually find this to be so much more helpful. Because it allows me to organize my days specifically towards what certain goals that I have.

USB Condenser Microphone & FaceTime HD Camera-3: And then there's certain goals in there such as fitness or meditation or practicing Spanish that I need to do every single day. And so even though I don't have a specific schedule for that day, like wake up at 7:00 AM, uh, leave the gym at any M get, take a shower from eight to eight 30, start working from it, you know? Wonderful.

USB Condenser Microphone & FaceTime HD Camera-3: Not me.

USB Condenser Microphone & FaceTime HD Camera-3: And this allowed me to accomplish what I needed in a way that was more fruitful to me, prompt it. As you see fit. And if you prompt it first and it gives you an answer, you don't like, reprompt it.

USB Condenser Microphone & FaceTime HD Camera-3: So first and foremost, it spit out my daily affirmation. So something that I can tell myself every single day that will continue to empower me to reach the end of my year and the goals that I've set for myself. And then it created my manifesto in first [00:23:00] person language. Now remember the reason why we made a manifesto is because this is our confidence speaking, and this is actionable steps as to where you're going to be. During this year, where are you going to be at the end of the year?

USB Condenser Microphone & FaceTime HD Camera-3: And again, It doesn't work for you. Continue to refine it as you see fit. This was so awesome to see and something that I can come back to. I'm going to put it into my notion and I'm going to come back to this and read it when I'm feeling down. Or I need that little energy or pick me up in order to get. My daily tasks, my daily goals done.

USB Condenser Microphone & FaceTime HD Camera-3: Um, You can also ask Chad GBT to create those goals for you. By asking it. Based on what I've told you, what are some goals that I should set for myself? what should I do in order to accomplish these goals? So that's a great way to, but as I said, that doesn't work for me.

USB Condenser Microphone & FaceTime HD Camera-3: I'd much preferred to just have my goals there, have my manifesto, have something to encourage me and then have daily practices that I put into place. [00:24:00] Read atomic habits. And these are kind of the, the little habits that I gain every single day in order to get to the goals that I want to at the end of the year.

USB Condenser Microphone & FaceTime HD Camera-3: And then it spit out my, my weekly schedule.

USB Condenser Microphone & FaceTime HD Camera-3: So each day will be a little bit different. Um, so building content on Monday, doing my freelancing consulting work on Tuesday. Um, having a learning and growth day, networking and relationship day financial and strategic planning day. Rest day spiritual day. Et cetera, et cetera. And then of course it gave me my daily goals too, which was really important here as well. Obviously you want to make sure that you're completing a little bit every single day, no matter how my new is my new it is. Based on what you had told it about what you want for this upcoming air. And asked me if I, if this aligned with my vision and I felt that it did so I didn't prompt it anymore, but if you feel that you need to go ahead and finish that out.

Thanks again for listening to this episode. And I really am hoping the best for you throughout [00:25:00] 2025. And. This year is going to be a beautiful year for you in the highs and the lows. And I'm really excited to see how that goes for you. Please reach out to me. I'm on social media. If you like. And tell me about it, tell me what your manifesto was or what your daily affirmation is.

I would just love to hear what that looks like. I will be downloading a downloadable version of these prompts on my website. You can visit it at. Www dot. So lave, S O L E I L, rain, R a I n.com. Again, that's solely rain.com. Um, and I'll have a downloadable downloadable version of this on my website.

So it's just easier to access as well. Now before we leave, I didn't want to go over the motivation piece real quick. A lot of people yell. Motivation and motivation. If you don't have 'em, if you don't like finish your goals or you're not doing this, then you're not a motivated person. [00:26:00] Um, they're lying to you. It's not about motivation.

It's about the plans that we create. So if you have plans and you're consistent and you're flexible with yourself and your goals, and you can sit down and say, You know, I'm going to be consistent in moving my body today. That's the mean you have to go run 10 miles, go for a little walk, be consistent.

Be flexible. Love yourself. Motivation is not an inherent. Characteristic within us. It is an actual thing that we can all begin to create through planning and. Using the tools that we have available to us to create a beautiful year.

There's so much more that you can do on top of this as well. so many other amazing creators out there who also have a great ways in order to set up your year and Canva prompts and a lot of other things. I [00:27:00] find for myself personally, that getting into the really nitty-gritty details, like creating a very specific notion page or creating a canvas thing that I can do every single week doesn't work for me.

But if you want to build on top of this, do some research and just feel, go with whatever your heart desires. I really encourage you to write this down somewhere though. So you can come back to it as you see fit, especially through your daily affirmation and your manifesto. So you can read it when you're feeling maybe a little bit discouraged or read it every day.

If you'd like, I don't know, whatever the fuck you want to do. I don't care. Just use it to your advantage and. Have a beautiful 2025. Consistency is key. I keep doing that and keeping your best self. And I am so excited for you.

If you liked this episode, please make sure to like, save and subscribe on your favorite podcast platforms. And share with someone who wants to make 20, 25 an incredible year.

release an episode every Wednesday. So keep an eye out and I'll see you next week. Bye.

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