What is the Phelps–Goggins Protocol?

Описание: If you’ve ever fallen off your routine and thought “I’ll restart next week,” this video is for you. In this episode, I break down The Phelps–Goggins Protocol—the two rules that took me from a skinny boy to a genuinely fit grad student by focusing on restart speed and low‑state execution, not motivation.
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You’ll learn how behavioral science (implementation intentions, habit research, and self‑compassion studies) shows that action often comes before motivation, and that high performers are not the people who never fail—but the ones who restart faster. I’ll also show my own transformation at the end of the video to prove how these principles look in real life.
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What’s inside this video:

Why your brain protects comfort and avoids effort

Principle 1: Perfection is a myth (and a hidden form of procrastination)

Principle 2: Decide in advance for bad days (IF–THEN plans)

Rule A: The 24‑hour restart rule

Rule B: Low‑state execution (more routine, less thinking)

How this mindset took me from skinny to fit

If you’re a student, researcher, or busy professional trying to stay consistent with gym, study, or any habit—this protocol is for you. If this video helps you, subscribe for more science‑based videos on discipline, fitness, and student life.

Timestamps :
0:00 – Why your mind protects comfort
1:00 – The Phelps–Goggins Principles
3:00 – Principle 1: Perfection is a myth
5:00 – Principle 2: Decide in advance (IF–THEN)
7:00 – Rule A: 24‑hour restart
9:00 – Rule B: Low‑state execution

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#selfimprovement
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#gradstudentlife