How I Review & Plan My Week for Hella Good Vibes | The Weekly Review OS for ADHD MF's

what up what up what up what up it's your boy Matt and your boy Oreo papacito coming at you live let me know if you can hear me just want to make sure the audio is good just drop a comment if you can hear me so I know we can get on with the show in this video

um I'm going to walk you through how I with you and plan my week for Hella Good Vibes especially if you are an ADHD MF like me and uh I did this last week but there are some issues with the audio so I just want to make sure we are all Gucci and uh then we're going to

get right on into it uh it looks like we're okay um all right so let's just get into it and assume we are all Gucci all right so I'm going to go ahead and share my screen and get on into it so first of all I want to explain why reviews are essential all right some of you

may be saying why do I need a weekly review well having done it for many years here's the deal it just works why because it's leveraging human psychology first of all public accountability increases success by 95% so even better if you can do this weekly review with a partner a loved one a friend a colleague a teammate

whoever it is secondly this process I'm about to share gain withies the entire weekly review process and that boosts performance up to 94% uh if you're really if you're really one of those fact Checkers hit me up I'll send you the links all right I got you third tracking metrics boost focus and success by 2x all right

so that's the data I got more data here if you want this entire Google doc with the with all the templates I'll share it inside of my Facebook group so I'll drop a link to that all right so these are just again boost in productivity increase in goal achievement stress reduction improve decision- making and then specifically for

people with ADHD it enhances time management reduces procrastination increases self-awareness increases consistency and routine and regulates that mood so if you're sold on the weekly review let's go on get on into it now there's three parts first part is the scoreboard all right so let's think about this like an athlete you want to look up at the

scoreboard and you want to understand am I winning am I losing if not what do I got to do to win right so that's what the scoreboard is about secondly once you get those metrics you want to reflect on those metrics and third once you have those metrics and those insights you want to then create a game

plan all right so we're going to finish with actually planning out the week all right so the first part here is the scoreboard all right now this is a very holistic review okay because we are human beings we are multi-dimensional creatures and there's many layers to this right so the first part is the personal scoreboard and to

generate your personal scoreboard I'm going to look at sleep score meditation score Fitness score Focus score and impact Score first is the Sleep score all right so I use an Apple Watch right here and that tracks my sleep and it also tracks the quality of my sleep so here I'm going to go into my iPhone into my

health tab right and I'm going to grab a screenshot and I drop that screenshot inside all right now right now this is a very manual process but I am working on building out some software to automate this so stay tuned for that but basically what we're doing here is we're generating a score based on how much time

did you sleep that simple all right so my average time of sleep was 7 hours 29 minutes or 449 minutes per night and my target sleep was 7 hours and 30 minutes so I'm going to divide my average time of sleep by my Target and that generates a 99.8% score which is great so I'm just going to

update this all right so that is the Sleep score very simple very effective sleep is number one that's why we're doing it first next is the meditation score also on my Apple watch I do my mindful minutes and basically what I'm tracking here is did I meditate every single day if you want to take it to another

level you can do your actual meditation time per day versus your target time per day right um but for now I just want to make sure that I'm meditating every day that's most important for me all right so I got 100% I'm a boss I'm A Boss Next is the fitness score also my Apple watch uh this

is tracking the number of calories that I burn every day um the number of minutes I'm exercising every day and then the number of hours I'm standing every day and I exceeded all my targets every day so again I'm at 100% And I'm feeling good now look if you show up you do the work even if you

maybe just let's say you're feeling like you didn't have a great week this is actually going to prove to you that you had a great week it's going to give you the data it's going to help you understand how you did and look I'm already I'm not even halfway through and I'm feeling good all right because again

we're gamifying the process the next thing we're looking at is the focus score so if you guys don't know about a tool called rescue time you need to all right so go to rescue time.com right now and sign up it's free and it's a lifechanger all right so go here get a free trial um well they actually

have a free version forever so yeah they should have a free version forever but anyways I'm just going to grab a screenshot of my weekly rescue time dashboard which is going to tell me a few things one it's going to show me how much time time on my computer did I log all right secondly it's going to

give me a focus score or a productivity pulse okay next it's going to categorize how I spent my time so the majority of my time was spent on design and composition specifically inside of Google docs because I'm right now I'm writing out a lot of systems um I'm creating a lot of uh processes that kind of stuff

right so that's great right it helps me understand that my time is going into the right things um and then the red is things like social networking and distracting time okay now the really cool thing about rescue time is the more that you use it the better it actually categorizes your time the other amazing thing is you

literally just go in you set it up once and it runs in the background you don't even have to think about it okay so for example here you can see I have some uncategorized time so basically all I'm going to do once a week I'm going to come in and I'm going to categorize my log right so

for example perplexity doai that's me messing around with some AI uh which is generally pretty productive um and you know let's just say that was for marketing right that's going to mark that as very productive all right so rescue time is an amazing amazing amazing tool and it's totally free so no excuses my friend all right so

basically what I do is I just grab my focus score which is 67% it also I like to just kind of see where my time went in terms of categories as well as actual uh you know tools so Google Docs the second thing I'm looking at here right now I don't have a score for this but I

just want to be mindful of it is my screen time um so this is is actually pretty high I want to definitely improve upon this you know YouTube is a great use of my time most of the time um it's usually music or learning uh whereas WhatsApp and Instagram are not right so you know now I have

some awareness around this and going into next week and the upcoming week I can keep this front of mine so that's my focus score now the next thing here is the impact score and what this is measuring is how valuable was the time that I spent okay so I have a uh I call it the ETV energy

time and value tracker um and basically every time I'm going to log a deep work session I come in here I log the date I log the location I log the task I log the value I log the start and the end time so let's just do this for this this and this creates a lot of awareness

around what I'm spending my time on simply by filling this out which is the idea right so uh recording weekly review live stream so uh right 20 started at few minutes ago so yeah and then once I'm done with the session let's say I finish it uh 820 then I'm going to drag this formula down and this

is actually going to show me how much value I created during this session and now these are not arbitrary numbers these are numbers based on how much it would cost you to Outsource this task so for example like if I were to hire someone to you know be a clone of myself or you know clone myself and

build a personal brand um that's a pretty expensive task right whereas um up here writing a brief is not as high value right so this really creates a ton of awareness around how you're spending your time so back to the tracker here basically what I'm going to do is I'm going to grab a screen grab of the

previous week and I'm going to generate some numbers right so I'm going to log the total value created for the week the total number of sessions log and then the total amount of time logged all right then what I also have and this is part of a 90day review and objective setting process that I have and I'm

happy to go through that in another video um but basically what I do is I reverse engineer my target value per hour if you're familiar with nval rant he talks about this as an aspirational hourly rate this is less of an aspirational hourly rate and more of an actual hourly rate rate and so basically what I've done

is based on my target uh you know growth goals Revenue profit um I have generated this as my target value per hour so based on the last week my actual value per hour was 824 and so what I'm going to do to get my value score is divide 828 divided by 909 and that gives me 91% okay

now the second part of this score is the flow score which is essentially just making sure that you're showing up every day and you're performing high value deep work so for me my target minutes per day is 90 minutes and my actual from the last week was 79 minutes so I was 11 minutes short and that gives

me a score of 88% the last thing here is a weighted score right so personally I value the value percep much higher than the duration of time right so two hours of high value work on let's say building a funnel and a marketing system is much more valuable than let's say spending five hours answering emails right so

that's why I do this weighted score and so basically what I do is I use this calculator I assign a a 70% weight to my value a 30% weight to my flow score and that gives me this 90% so lastly now that we have this is I'm going to add all these up and average them so 99.8

+ 90 + 67 + 100 + 100 equals ided 5 yeah so I miscalculated at first but yeah 91. 36 so let's just say 91.3 or four and that is my personal score from the week so pretty happy with that um yeah that's that's pretty much the first half here all right so that's my personal scoreboard okay

um next is the professional scoreboard now I'm not going to dive into this too deep but um basically what I'm measuring here are my professional metrics so contribution which is ed through my project and task management app right now I'm in the middle of migrating and I'm not tracking this as I should be but just giving you

an idea secondly is my cash flow score so that's things like building my email list uh signing up new customers uh you know net cash flow and then lastly Is wealth score which is money invested money donated that kind of thing all right so again really getting a holistic view um of the entire you know personal and

professional metrics all right so that is part one the scoreboard second part here is the reflection and uh I use a little system called the 321 reflection which is essentially identifying three wins to celebrate two opportunities to level up and then one lesson to remember all right now the source for this data I I keep inside of

a bookmark on my Chrome tab here and I just pulled this up so what I'm going to do is I'm going to go and look at my Daily Review data from the past week and that's going to help me identify my wins my opportunities to grow and one lesson to remember all right so these are the last

few days as you can see share your top three wins I'm going to look at that I'm going to look at bottex challenges issues these are essentially going to be become opportunities and then the last part here is one powerful lesson so I've already done this and uh you know these are my wins I got a lot

of clarity on my vision for the business um we got two new projects totaling $3,500 which is great um I'm having fun posting reels getting more consistent engagement I had a great energy massage with some chakra realignment which was dope I think Oreo got in on some of that action which was cool he got some uh he

got his Shockers realigned because he gets a little fired up sometimes you know um had a great happy hour dinner with some friends so you know it says three I love to go above and beyond especially when we're talking about wins right so those were the three wins two opportunities to level up um self-doubt due to lack

of vision mood and overwhelm due to lack of focus and inconsistent bed and wake times so these are going to be things that I want to work on for the coming week right and then one lesson to remember focus is everything less is more one high impact task per day is much more valuable than two to 10

small impact tasks per day so um that's my reflection all right and then you know as I'm filling this out I'm also keeping these numbers in mind right so for example uh my focus score was a bit um bit low my screen time was a bit high so uh you know those are things that I want to

dial in on for the coming week now the last part is to create the game plan now there's three parts to this and really only two of them change week to week the first part is my 90-day objectives so everything that I'm doing dayto day week to week month to month I want to tie back to my

core focuses and objectives so I have one personal objective that I'm working towards and one professional objective I'm working towards right so keeping these in mind as well as the above data I'm going to use that to identify one personal most important task and one professional most important task for the coming week all right I'm also going

to map out any events that are coming for the week and just kind of start with those because that's just a simple way to kind of fill this out um and then once I've defined the most important tasks inside of Google docs if you have a Google Apps workspace um what's really cool is that you can do

this All right so you create this checklist then you click on this assign is a task I'm going to assign myself as the uh person that it's assigned to I'm going to put the date and then once I do this this is going to show up on my calendar which is super awesome right so I can go

to my calendar now not that one this one so I can go to my calendar and I can see all of my most important tasks for the week which is you know for me someone that likes to keep it as simple as possible this is just I love this right um so I go here same thing just

to show you this in action again due date of Thursday I go in and then boom that gets added to my Thursday task list so literally every day I come in I have my work block of focus time I come here and my tasks are already done I don't have to think about it right and that's one

of the most powerful things of this entire system is to reduce that decision fatigue right so that's how I do it all right and uh I'm just going to do this for each and every one so let's just finish it up Thursday boom bum bum Friday bum bum now you'll notice I only have two tasks per day

I don't want to overwhelm myself I want to get this done I want to build momentum I want to keep it simple and then boom my entire week is completely planned out I don't have to think about it again which is hugely hugely Liber especially for someone like me it gets overwhelmed very easily and the final part

here and this is specific to my other friends with the same kinds of brains ADHD um is I have my medication right and this is not actual medication but these are ADHD so A is for automate D is for delete H is for hyperfocus and the other D is for delegate so so basically what I do is

I look at the previous week and the coming game plan for the week I say what did I do last week that I want to delete from my life right what did I do last week that I want or need to automate what did I do last week that I want or need to delegate and then lastly

what am I going to hyperfocus on this week and really for the most part this should always go back to the objectives in some way shape or form which are up here all right so that is a pretty quick run through of the weekly review OS I hope you found this valuable I'm telling you if you don't

have any review system in place it's a life Cher and I can attribute almost all the growth in my business in my life to having this sort of system in place all right now at first it might be a little overwhelming especially if you're starting from scratch so just start small right like you don't need to go

through all of these metrics but just identify maybe the top three metrics per week that you want to look at and gradually build up from there you know this is something that's for me been in the works for years um and again it's all about consistency or consistency is way more important than intensity all right so this

is the weekly review if you want to grab this template um I will drop it inside the Facebook group and I'll share a link for you to get access to that but yeah that's been that's it that's my weekly review process I hope it was valuable and uh that's Matt and Oreo signing out peace and love