Rob Dial: Want to Actually Achieve Your Goals in 2026? Use THIS Action-Based Goal System to Get Back on Track (Even If You Fall Off!)
In this episode of On Purpose, Rob Dial and Jay Shetty explore a fresh approach to discipline and goal achievement. Dial presents discipline as an act of self-love rather than punishment, explaining how the brain can strengthen its discipline capabilities through consistent practice. The discussion covers the science behind willpower and provides practical strategies for developing disciplined behaviors.
The conversation then shifts to effective goal-setting methods, emphasizing action-based goals over results-based ones. Dial and Shetty examine how environmental design can support habit formation, and they break down realistic timelines for different types of personal change—from basic habit adjustments that take months to deeper identity shifts that require years. Their discussion includes specific techniques for maintaining momentum and handling setbacks in pursuit of long-term goals.
This is a preview of the Shortform summary of the Dec 29, 2025 episode of the On Purpose with Jay Shetty
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1-Page Summary
Developing Discipline and Reframing Its Meaning
Rob Dial proposes a fresh perspective on discipline, framing it as an act of self-love that enables the pursuit of beneficial goals. He explains that while indulgent behaviors come naturally, positive actions like early rising or maintaining fitness require discipline. Jay Shetty adds his personal experience of discovering discipline's value in maintaining wellness and peak performance.
Diving into the science, Dial explains that the anterior mid-singulate cortex, responsible for discipline and willpower, can be strengthened through consistent challenging activities. Like building muscle through exercise, he emphasizes that discipline is a skill anyone can develop through practice and positive focus.
Utilizing Daily Action-Based Goals and Celebrating Small Wins
Rather than focusing on results-based goals that can be demotivating, Rob Dial recommends setting daily action-based goals. He suggests dedicating focus to one action-based goal for about 100 days, the typical time needed to form a new habit. Dial and Shetty both emphasize the importance of celebrating small wins, as these trigger [restricted term] release and reinforce positive behaviors.
Designing Environment and Habits to Support Goals
Jay Shetty emphasizes that willpower alone isn't sufficient for achieving goals, as the brain naturally seeks comfort. Instead, Dial suggests optimizing your environment to reduce temptations and facilitate desired behaviors. For instance, he recommends simple environmental tweaks like setting up an automatic coffee maker or removing distractions by placing your phone in another room.
Long-Term Mindset For Goal Achievement and Growth
Dial and Shetty discuss the importance of adopting a patient, long-term perspective for sustainable success. They note that while habit changes might take 60-100 days, lifestyle changes require 12-18 months, and identity shifts need about 3-4 years. Shetty advises focusing on mastery through consistent practice rather than seeking quick results, while Dial emphasizes the value of viewing challenges as growth opportunities and aligning actions with future aspirations.
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Counterarguments
- While discipline can be seen as an act of self-love, some might argue that too much focus on discipline can lead to self-criticism or a lack of self-compassion when one fails to meet their own strict standards.
- The idea that indulgent behaviors come naturally while positive actions require discipline might be oversimplified, as some individuals may naturally gravitate towards positive habits or find indulgent behaviors challenging.
- The assertion that the anterior mid-singulate cortex can be strengthened through consistent challenging activities may be too deterministic, as neuroplasticity is complex and influenced by a variety of factors beyond deliberate practice.
- The recommendation to set daily action-based goals overlooks the fact that some individuals may find results-based goals more motivating or suitable for their personality or specific circumstances.
- The suggestion to focus on one action-based goal for about 100 days to form a new habit does not account for individual differences in habit formation, where some may require more or less time.
- Celebrating small wins is generally positive, but for some individuals, this could potentially lead to complacency or a lack of drive to pursue larger goals.
- The advice to optimize the environment to facilitate desired behaviors may not address deeper psychological issues that could be causing a lack of discipline or willpower.
- The long-term mindset for goal achievement might not be suitable for everyone, as some individuals may thrive on short-term goals and quick wins that provide immediate feedback and motivation.
- The time frames suggested for habit, lifestyle, and identity changes are general estimates and may vary significantly from person to person.
- The emphasis on mastery through consistent practice may not acknowledge the role of innate talent or predispositions in achieving peak performance in certain areas.
- Viewing challenges as growth opportunities is a positive mindset, but it's important to recognize that not all challenges lead to growth and some can be detrimental or overwhelming.
Actionables
- You can create a "discipline diary" to track your daily challenging activities and reflect on the feelings associated with them. By writing down the tasks that require discipline, such as a workout or a study session, and noting how you feel before, during, and after, you'll start to see patterns in your emotional responses to discipline. This can help you understand which activities are most effective at strengthening your willpower and which ones you might need to approach differently.
- Develop a "habit formation toolkit" that includes a variety of small, enjoyable rewards you can give yourself after completing action-based goals. This could be as simple as a favorite snack, an episode of a TV show, or a short walk in a place you love. The key is to have a selection of rewards that are immediately accessible and can be varied to prevent habituation, ensuring that the [restricted term] release associated with small wins remains effective over time.
- Engage in "environmental design" by rearranging your living or working space each month to support a new action-based goal. For example, if your goal is to read more, you might create a cozy reading nook with good lighting and a display of books you're excited about. If you're focusing on fitness, you could set up a mini-gym area with your workout gear prominently displayed. Changing your environment regularly keeps it fresh and can continuously reinforce your evolving goals.
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Developing Discipline and Reframing Its Meaning
Discipline as Self-Love for Positive Goals
Rob Dial proposes redefining discipline as an expression of self-love, as it enables the pursuit of positive goals and teaches the brain that daunting actions are safe and beneficial.
Discipline Enables Difficult but Beneficial Actions
Dial argues that discipline gets a bad rap and suggests reframing it as the greatest form of self-love that helps achieve things that benefit oneself. He believes that no discipline is needed for indulgent behaviors like sleeping in or eating poorly, while beneficial actions like rising early, making sales calls, or improving one’s physique do require discipline. Dial speaks from personal experience, sharing his transformation into a more disciplined person after joining a sales company and realizing the long-term benefits of disciplined actions.
Changing Our Relationship With Discipline Lets Us See It As a Skill to Develop Over Time
Jay Shetty describes his own journey of recognizing the value of discipline in maintaining wellness after struggling with personal habits such as diet, workouts, sleep, and meditation. Faced with the choice between slowing down or investing in his health, Shetty chose the latter, which allowed him to push his performance to new heights.
Mid-singulate Cortex Linked To Discipline Can Be Strengthened Through Consistent Challenging Activities
Dial dives into the neuroscience behind discipline, highlighting the anterior mid-singulate co ...
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Developing Discipline and Reframing Its Meaning
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Counterarguments
- Discipline might not always be perceived as self-love, especially if it leads to excessive self-control or burnout.
- Some argue that indulgent behaviors can sometimes require discipline, such as when practicing moderation.
- The transformation into a disciplined individual may not solely be the result of joining a disciplined environment; other factors like personal motivation and support systems can play significant roles.
- Discipline as a skill can be harder to develop for some individuals due to various psychological or environmental factors, which might not be adequately addressed in the text.
- The role of the anterior mid-singulate cortex in discipline and willpower is complex, and neuroscience may not fully support the idea that it can be "strengthened" in the same way muscles can through exercise.
- Genetics may play a more significant role in the development of the mid-singulate cortex and an individual's capacity for discipline than the text suggests.
- The comparison between professional athletes and the general population may oversimplify the ...
Actionables
- You can create a "Discipline Diary" to track and reflect on your daily disciplined actions, reinforcing the idea that discipline is a skill you're developing. Start by jotting down one disciplined choice you make each day, such as choosing a healthy meal over fast food or completing a workout. At the end of the week, review your entries to see your progress and identify patterns in your behavior that either support or hinder your discipline.
- Develop a "Discipline Buddy" system with a friend where you both commit to a disciplined action and hold each other accountable. For example, if you both want to wake up earlier, check in with each other every morning to ensure you're sticking to your goal. This mutual accountability can help solidify the concept that discipline is an expression of self-love and a communal effort can make individual goals more attainable.
- Engage in a "Discipline Swap" ...
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Utilizing Daily Action-Based Goals and Celebrating Small Wins
Rob Dial and Jay Shetty share insights on how shifting from results-based to action-based goals can help build consistent success and positively reinforce new habits.
Most People Focus On Results-Based Goals Like Weight Loss, Which Can Be Demotivating if Results Are Slow
It's common for people to set goals anchored in desired outcomes, such as losing a specific amount of weight. Rob Dial explains how such results-based goals can lead to discouragement, especially when the changes aren't immediately noticeable. This lack of rapid progress can be disheartening for many, causing them to lose motivation.
Focus On Action-Based Daily Goals for Consistent Success
Instead, Dial recommends formulating daily action-based goals, emphasizing that the completion of these actions should be considered a success, irrespective of the results. He talks about the importance of consistency and not guilting oneself for occasional lapses but rather learning from them. For instance, if the goal is to lead a healthier lifestyle, simply showing up to the gym could be a daily action goal.
Dial advises dedicating focus to one action-based goal for a hundred days, as it generally takes 66 to a hundred days to form a new habit. He cautions against trying to tackle multiple changes at once and encourages marking off a single daily action as a success, which can lead to significant progress over time. Additionally, he recommends "shrinking the start" by reducing the effort required to initiate an activity, such as preparing workout clothes in advance to facilitate going for a run.
Celebrating Small Wins Triggers [restricted term], Making Repeated Behaviors Likely
Setting a daily action goal and then achieving it, regardless of the scale of success, can trigger the release of [restricted term], the brain's feel-good neurotransmitter. This release acts as positive reinforcement, increasing the likelihood of continuing the behavior. Dial highlights that celebrating the completion of daily actions, rather than waiting for a distant result, ensures a regular [restricted term ...
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Utilizing Daily Action-Based Goals and Celebrating Small Wins
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Counterarguments
- Results-based goals can provide clear targets and motivation for some individuals, offering a tangible measure of success that can be highly motivating.
- Action-based goals may not always lead to the desired results if the actions chosen are not effectively aligned with the end goal.
- Focusing solely on action-based goals without monitoring results can lead to a lack of accountability and may not ensure that the actions are leading to progress.
- The time frame of 66 to 100 days for habit formation is a general guideline and may vary significantly from person to person; some habits may take longer to form, while others may take less time.
- Celebrating every small win might not be sustainable or meaningful for everyone, and some individuals may find more motivation in recognizing larger milestones.
- The concept of "shrinking the start" might oversimplify the challenges some people face in initiating a new habit, as it does not address underlying issues such as procrastination or fear of failure.
- The [restricted term] release from celebrating small wins may not be sufficient for long-term habit maintenance for everyone, as individuals can have different responses to rewards.
- The advice to focus on regularity over ...
Actionables
- You can create a "habit anchor" by tying a new daily action to an existing routine, like doing five push-ups right after brushing your teeth every morning. This links the new habit to a well-established one, making it easier to remember and stick to the new action.
- Develop a "micro-goal" journal where you write down one small, achievable goal for the next day, such as drinking a glass of water first thing in the morning. By keeping the goals simple and the journal visible, you're more likely to act on them and feel a sense of accomplishment that can build over time.
- Start a "habit-sharing" partnership with a friend where ...
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Designing Environment and Habits to Support Goals
Jay Shetty and Rob Dial discuss the importance of shaping one's personal environment and establishing routines that align with personal goals.
Willpower Alone Isn't Enough, the Brain Seeks Comfort
Jay Shetty explains that structuring his whole life, incorporating elements like timely sleep, regular workouts, and proper nutrition, is crucial in supporting his work. The podcast underscores that willpower, on its own, isn't a reliable tool for achieving goals since the brain gravitates towards comfort and habitual behavior. Optimizing the environment and routines becomes necessary to minimize temptations and facilitate desired behaviors.
Optimize Environment and Routines to Reduce Temptations and Ease Desired Behaviors
Rob Dial advises on the power of environmental tweaks to simplify starting activities. As an example, he suggests setting up a coffee maker with an automatic timer to have coffee ready upon waking up, eliminating unnecessary effort. Dial points out that high consistency in habits doesn't derive from exceptional willpower but rather from a well-designed environment that doesn't challenge one's self-control.
Removing Distractions Aids Goal Achievement
Rob Dial emphasizes the significance of eliminating distractions to bolster productivity and goal attainment. He shares his personal strategy of placing his phone in a different room to avoid t ...
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Designing Environment and Habits to Support Goals
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Counterarguments
- While structuring life with consistent routines is beneficial, it's important to recognize that flexibility is also crucial. Rigid adherence to routines can lead to stress when life's unpredictability interferes.
- Optimizing the environment can help, but it's not always feasible for everyone due to various life circumstances, such as living arrangements or financial constraints.
- The idea that high consistency in habits stems from a well-designed environment might overlook individual differences in personality and motivation that can also play significant roles.
- The strategy of removing distractions like placing a phone in another room might not address the root cause of the distraction and can be impractical for those who need their phone for emergency contacts or work.
- Focusing on one single task for 100 days to establish a habit may not be suitable for all types of goals or tasks, and some may require a more nuanced approach or the abil ...
Actionables
- You can create a "habit roadmap" by mapping out your daily routine with sticky notes on a wall or whiteboard, each note representing a task that contributes to your goals. Start with your morning routine and progress through the day, placing the sticky notes in the order you'll perform the tasks. This visual representation helps you see your day's structure and identify where you can insert new, goal-supporting habits without overwhelming your willpower.
- Develop a "habit pairing" technique by linking a new habit you want to establish with an existing strong habit. For example, if you already have a habit of listening to music while cooking dinner, pair it with doing a quick 5-minute cleanup of your living space right after turning on the music. The established habit acts as a trigger for the new one, making it easier to adopt without relying on willpower.
- Use ...
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Long-Term Mindset For Goal Achievement and Growth
Rob Dial and Jay Shetty emphasize the importance of adopting a long-term perspective to achieve goals and personal growth. Their insights suggest that a shift from immediate results to a process-oriented, resilient, and identity-aligned approach can lead to sustainable success and fulfillment.
Ambitious Goals Often Abandoned Due to Lack of Immediate Results
Rob Dial and Jay Shetty comment on the common problem of individuals abandoning their goals due to a lack of immediate success, suggesting that a more patient, long-term mindset is necessary for achievement. Dial discusses the concept of dividing life into two parts, with the second part starting now, implying a future-focused perspective. He talks about investing years in transforming one's life for happiness and fulfillment, underscoring that purpose does not have to be static but can evolve over two to three years or even over a decade.
Adopting a 3-4 Year View Builds Patience and Resilience For Habits and Identity Transformation
Dial reflects on his progression from managing people to traveling and exploring different careers, which led to the starting of his podcast after nine years. He suggests that a long-term mindset helps make sense of past experiences and realizations about life's purpose. He advocates adopting a viewpoint of three to four years, explaining that changes in habits might take around 60 to 100 days, changes in lifestyle approximately 12 to 18 months, and an identity shift around three to four years.
Embracing a Process-Oriented Mindset for Sustainable Success
Aligning Identity With Future Self Boosts Motivation and Resilience
Shetty advises patience and consistency, such as posting videos daily for two years to judge success and impact. Embracing the 10,000-hour rule, Dial highlights the importance of long-term consistency, persistence in facing challenges, and adopting a mindset that looks forward to continuous improvement as part of sustainable success.
Shetty and Dial also highlight the importance of narrowing focus, advocating for mastery by developing a specific skill set and deep knowledge over time. Shetty emphasizes implementing a few consistent i ...
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Long-Term Mindset For Goal Achievement and Growth
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Counterarguments
- While a long-term mindset is beneficial, some individuals may find success with short-term goals that provide immediate feedback and motivation, which can also lead to long-term success.
- The division of life into parts with a future-focused perspective may not account for the importance of living in the present and appreciating current experiences.
- The suggested time frames for habit, lifestyle, and identity changes (60 to 100 days, 12 to 18 months, three to four years) may not be universally applicable, as individual experiences and circumstances can greatly vary.
- A process-oriented mindset is valuable, but outcome-oriented goals can also provide clear targets and measurable achievements that motivate some individuals.
- The concept of a 'day-one' mindset might be challenging for those who find value in reflecting on past achievements and experiences to guide their future actions.
- The idea of aligning one's identity with future aspirations could lead to a disconnect with one's current self and present reality, potentially causing stress or dissatisfaction.
- Emphasizing patience and long-term effort might inadvertently discourage individuals who need to see some form of progress or success to maintain their m ...
Actionables
- Create a "Future Self" journal where you write letters to your future self, detailing the skills you're learning and the habits you're building. This practice encourages you to reflect on your long-term goals and visualize the person you're becoming, reinforcing patience and a future-focused mindset. For example, if you're learning to play the guitar, write about the challenges you faced, what you've learned, and where you hope to be with your skills in a few years.
- Develop a "Patience Portfolio" by documenting small daily or weekly progress in a chosen area of your life. Use a spreadsheet or app to track metrics relevant to your goals, such as minutes spent meditating, pages read, or miles run. This creates a tangible record of your growth over time, helping you see the cumulative effect of consistent efforts, even when progress feels slow.
- S ...
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