Picture this: A state-of-the-art tool that will reshape your life and physique, all while eradicating your worst progress-destroying habits.

I’m talking about a simple notepad.

Now before you get all annoyed and unfollow, don’t let its simplicity distract you from its effectiveness.

I’ve successfully used the humble notepad to help men and women lose a LOT of fat, gain muscle, write their first book, and even kick alcohol.

And it can work for you too.

Tonight, before you go to bed:

* Get a pad of paper (a big dry erase calendar works well too).

* On the top, horizontally, write today’s date and the next six days

* Down the left, vertically, write 3-5 habits you absolutely want to do every damn day

Choose things that will make you happy AND bring you closer to achieving a meaningful goal.

Underneath the good habits, write a few bad ones you REALLY wanna kick. You know, the stuff that either triggers destructive behavior or directly undermines your goals.

So, if you’re trying to lose fat, “snack while watching TV at night” would be a great one to dump.

Here’s how it works:

* Every night, take 5 seconds and whip down the list

* Mark an “X” by items you successfully did (or didn’t do)

* End of the week, look at your pad. It should be just strings of XXXXX.

If it is, add another good habit to the list. Or even better, another bad one you wanna kick.

But if you see even one broken string, like X–XXX, that’s a fail.

Try again next week.

Do this for the rest of your life. Or at least until you have a full 4-weeks with no broken strings.

Once you reach that milestone, you’re likely WELL on your way to accomplishing damn near anything—especially if you chose to-dos/do-nots that directly affect achieving something meaningful.

So be smart about this.

Jerry Seinfeld did something similar early in his career, when he wanted to write a joke every day. I guess things turned out okay for him.

– Coach Bryan