LifeOS by Ali Abdaal

Introduction

LifeOS is Ali Abdaal's comprehensive productivity system designed to help you take control of your time and make meaningful progress toward your goals. Created by the Cambridge-educated doctor turned YouTube productivity expert with over 6 million subscribers, this course combines years of research and experimentation into a practical operating system built around two core pillars: Vision and Action. The program includes 7 structured modules covering everything from focused work strategies to long-term life planning.

Here's What You Get

LifeOS delivers a complete productivity transformation system with actionable frameworks and practical exercises.

📊 Course Stats:

38 video lessons | 40 downloadable PDFs | 1 comprehensive workbook | 4h 50m of video content | 3.63 GB total

✅ Module 1: Introduction to LifeOS — Foundation training covering the two pillars of LifeOS, the six core components, and how to personalize the system to your unique needs (23 minutes + The LifeOS Workbook)

✅ Module 2: Focused Hours — Master deep work with the Focused Hour Formula, activation and reactivation menus to beat procrastination and distractions, plus a capture system to maintain concentration (47 minutes)

✅ Module 3: Life Compass — Define your personal vision with exercises on your definition of success, your eulogy, bucket list, and mission statement (37 minutes)

✅ Module 4: Productive Days — Design your Ideal Tuesday with the Morning Manifesto, structured focus time blocks, and Evening Shutdown routine (42 minutes)

✅ Module 5: Future Planning — Create your three-year vision using the Future Sketch, Odyssey Plan, Three Year Dream, Vision Board, and Future Calendar frameworks (43 minutes)

✅ Module 6: Balanced Weeks — Implement the Weekly Review system and build your Ideal Week Calendar for sustainable productivity (31 minutes)

✅ Module 7: Quarterly Execution — Apply the GPS Method for quarterly planning, organize tasks and projects with the Main Quests and Side Quests framework (62 minutes)

✅ Complete PDF Library — 40 downloadable workbooks and guides accompanying every lesson for immediate implementation

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What You Will Learn in LifeOS

✅ The Focused Hour Formula — Master Ali's structured approach to deep work that combines planning, focused execution, and reflection to maximize productivity in every work session

✅ The Activation Menu Strategy — Overcome procrastination using proven psychological techniques to lower the barrier to starting important tasks

✅ The Reactivation Menu Method — Develop a personalized toolkit to quickly recover focus when distractions pull you away from deep work

✅ The Capture System — Implement a systematic approach to capturing random thoughts and interruptions without breaking your concentration

✅ The Eulogy Exercise — Gain clarity on your long-term values by envisioning how you want to be remembered and working backward from that vision

✅ The Odyssey Plan Framework — Map out three different potential futures for your life to gain perspective on your current trajectory and alternative paths

✅ The Morning Manifesto Ritual — Design a personalized morning routine that sets you up for productive, energized days aligned with your goals

✅ The Evening Shutdown Routine — Create a structured end-of-day process that helps you disconnect from work and recharge effectively

✅ The GPS Method — Apply Ali's quarterly planning system (Goals, Projects, Systems) to break down annual objectives into actionable 12-week cycles

✅ The Main Quests vs Side Quests Framework — Prioritize tasks using gamification principles that distinguish between critical objectives and supporting activities

✅ The Ideal Week Calendar — Build a sustainable weekly template that balances focused work, meetings, personal time, and recovery

✅ The Weekly Review Process — Establish a systematic reflection practice to track progress, identify bottlenecks, and continuously optimize your productivity system

Who Should Take LifeOS?

• Overwhelmed High Achievers — You're juggling multiple projects, a demanding career, and personal goals, but despite working long hours, you feel like you're spinning your wheels without making real progress. LifeOS gives you the GPS Method to organize your work into clear quarterly cycles and the Focused Hour Formula to actually execute instead of just planning.

• Productivity System Hoppers — You've tried Notion templates, bullet journaling, and every productivity app, but nothing sticks because you're always tweaking the system instead of using it. LifeOS provides a complete, battle-tested framework that Ali personally used to run a YouTube channel, write a bestselling book, and manage a seven-figure business simultaneously.

• Directionless Professionals — You're productive at executing tasks but lack a clear vision of where you're heading long-term, leading to busy weeks that don't move you closer to what actually matters. The Life Compass module helps you define success on your own terms using frameworks like the Eulogy Exercise and Three Year Dream.

• Procrastination Strugglers — You know what you should do but can't seem to start, or you begin tasks but get derailed by distractions within minutes. Module 2's Activation Menu and Reactivation Menu give you proven psychological techniques to overcome resistance and recover focus quickly.

• Burnt Out Strivers — You've achieved external success by grinding through exhaustion, but you're realizing this pace isn't sustainable and you're missing out on life outside work. LifeOS emphasizes Ali's “Feel Good Productivity” philosophy, designing systems around enjoyment and energy rather than willpower and sacrifice.

• Life Transition Navigators — You're at a crossroads in your career or personal life and need a framework to evaluate different paths and commit to a direction with confidence. The Odyssey Plan walks you through mapping three possible futures to gain clarity on your options.

Complete Curriculum Breakdown

LifeOS is structured as a comprehensive operating system for your life, progressing from foundational concepts through daily execution and long-term vision. Each module builds on the previous, creating an integrated productivity system rather than isolated techniques.

Module 1: Introduction to LifeOS

This foundational module introduces the philosophy and architecture of LifeOS, explaining how the system differs from traditional productivity advice by focusing on sustainable systems rather than willpower. You'll understand the two core pillars (Vision and Action) and how the six components work together.

• Lesson 1.1: Welcome to LifeOS
• Lesson 1.2: The Value of a Life Operating System
• Lesson 1.3: The 2 Pillars of LifeOS
• Lesson 1.4: Becoming a Productivity Master
• Lesson 1.5: The 6 Components of LifeOS
• Lesson 1.6: Personalising your LifeOS
• 📕 Included resources: 7 PDF guides + The LifeOS Workbook (comprehensive 1.5 MB companion document)

Module 2: Focused Hours — The Foundation of Deep Work

Deep work creates the momentum for everything else in LifeOS. This module teaches Ali's Focused Hour Formula, a structured approach to work sessions that combines planning, execution, and reflection. You'll learn to identify and overcome the specific psychological barriers that cause procrastination and distraction in your work.

• Lesson 2.1: The Importance of Focused Hours
• Lesson 2.2: The Focused Hour Formula
• Lesson 2.3: Step 1 Plan & Organise
• Lesson 2.4: Step 2 Focus
• Lesson 2.5: The Activation Menu to Beat Procrastination
• Lesson 2.6: The Reactivation Menu to Beat Distractions
• Lesson 2.7: Reflect & Recharge
• Lesson 2.8: Track Your Focus
• Lesson 2.9: The Capture System to Prevent Distraction
• 📕 Included resources: 9 PDF workbooks covering activation strategies, focus tracking templates, and capture system setup

Module 3: Life Compass — Defining Your Direction

Without clarity on what success means to you personally, productivity becomes aimless busyness. This module guides you through powerful exercises to define your values, long-term vision, and personal mission. You'll create a Life Compass that serves as your north star for all future decisions.

• Lesson 3.1: Life Compass
• Lesson 3.2: Your Eulogy
• Lesson 3.3: Your Bucket List
• Lesson 3.4: Your Mission
• Lesson 3.5: Your Definition of Success
• 📕 Included resources: 5 PDF worksheets for eulogy writing, bucket list templates, mission statement guides, and success definition exercises

Module 4: Productive Days — Designing Your Ideal Tuesday

Productivity at the yearly or quarterly level depends on productive days. This module helps you design your Ideal Tuesday (representing a typical productive weekday) with structured routines for morning activation, focused work blocks, and evening shutdown. You'll learn to frontload important work and create boundaries that protect your energy.

• Lesson 4.1: Introduction to Productive Days
• Lesson 4.2: Your Ideal Tuesday
• Lesson 4.3: The Morning Manifesto
• Lesson 4.4: Focus Time
• Lesson 4.5: Evening Shutdown
• 📕 Included resources: 5 PDF guides covering Ideal Tuesday templates, Morning Manifesto worksheets, focus time blocking templates, and Evening Shutdown checklists

Module 5: Future Planning — Your 3-Year Vision

Three years is the sweet spot for meaningful transformation while remaining concrete enough to visualize. This module walks you through multiple frameworks for envisioning your future, from the Odyssey Plan (mapping three different possible lives) to creating a visual Vision Board and Future Calendar with specific milestones.

• Lesson 5.1: Future Sketch
• Lesson 5.2: The Odyssey Plan
• Lesson 5.3: Three Year Dream
• Lesson 5.4: Vision Board
• Lesson 5.5: Future Calendar
• 📕 Included resources: 5 PDF workbooks with Odyssey Plan templates, Three Year Dream exercises, Vision Board creation guides, and Future Calendar planning worksheets

Module 6: Balanced Weeks — The Weekly Operating Rhythm

The week is your primary unit of productivity. This module teaches Ali's Weekly Review system to reflect on progress, identify bottlenecks, and plan ahead. You'll design your Ideal Week Calendar, balancing focused work time with meetings, personal activities, and recovery to create a sustainable rhythm.

• Lesson 6.1: Balanced Weeks
• Lesson 6.2: The Weekly Review
• Lesson 6.3: Ideal Week Calendar
• 📕 Included resources: 3 PDF guides covering Weekly Review templates, Ideal Week Calendar worksheets, and balance assessment tools

Module 7: Quarterly Quests — Executing with the GPS Method

Every three months should be a new adventure aligned with your annual vision. This module introduces the GPS Method (Goals, Projects, Systems) for quarterly planning, breaking down your yearly objectives into actionable 12-week cycles. You'll learn to organize tasks using the Main Quests (critical objectives) and Side Quests (supporting activities) framework, plus implement a project and task management system.

• Lesson 7.1: Quarterly Quests
• Lesson 7.2: Tasks, Projects & Areas
• Lesson 7.3: Main Quests & Side Quests
• Lesson 7.4: The GPS Method
• Lesson 7.5: Conclusion
• 📕 Included resources: 5 PDF workbooks covering quarterly planning templates, GPS Method worksheets, Main Quest prioritization guides, task management systems, and project tracking templates

About Ali Abdaal

Ali Abdaal is a Cambridge-educated doctor turned entrepreneur, bestselling author, and one of the world's most-followed productivity experts. He studied medicine for six years at Cambridge University and worked as a Junior Doctor in the UK's National Health Service for two years before transitioning to full-time entrepreneurship in 2020.

Ali started his YouTube channel in 2017 while still a medical student, documenting his journey through evidence-based productivity strategies, study techniques, and intentional living. What began as videos about medical school quickly evolved into a comprehensive productivity philosophy that resonated globally. His channel has grown to over 6 million subscribers with approximately 150 million total views, making him one of the most influential voices in the productivity space.

Verified Credentials:

✅ Cambridge Medical Degree — Completed six years of medical training at Cambridge University and worked as a practicing doctor in the UK's National Health Service

✅ New York Times & Sunday Times Bestselling Author — Published “Feel-Good Productivity” in 2023, which has sold over 250,000 copies globally and been translated into 35+ languages

✅ 6+ Million YouTube Subscribers — Built one of the largest productivity-focused YouTube channels with nearly 150 million views, documenting his personal productivity journey since 2017

✅ Multi-Million Dollar Business Owner — Co-founded Sparkle Studios, growing it to over 20 employees and a seven-figure annual revenue, specializing in educational content and productivity apps including VoicePal

✅ 8+ Million Social Media Following — Amassed over 8 million followers across YouTube, Instagram, and other platforms, with 7 million monthly YouTube views

✅ Online Education Pioneer — Created multiple productivity courses with hundreds of thousands of paying students, including LifeOS, Productivity Lab, and Part-Time YouTuber Academy

✅ Featured on Major Media — Appeared on numerous podcasts and publications discussing productivity, entrepreneurship, and the transition from medicine to content creation

Ali's unique authority comes from living the productivity challenges he teaches about. While working 48-hour shifts as a junior doctor, he simultaneously grew a YouTube channel to 1 million subscribers and built a business to $1 million in annual revenue by 2020. LifeOS represents the culmination of his real-world experimentation with productivity systems, refined through years of balancing medical training, content creation, and business management. His “Feel Good Productivity” philosophy challenges the conventional grind mentality, emphasizing that sustainable productivity comes from energy and enjoyment rather than willpower and sacrifice.

What Problems Does LifeOS Solve?

“I work 10-12 hour days but still feel like I'm not making progress on what actually matters to me” — LifeOS distinguishes between busy work and meaningful work through the Main Quests vs Side Quests framework in Module 7. The GPS Method helps you identify your quarterly priorities so every focused hour contributes to goals that align with your Life Compass, not just urgent tasks from others.

“I have so many productivity apps and systems but I spend more time organizing than doing” — Rather than adding another tool, LifeOS provides a unified operating system that works with whatever tools you already use. The Focused Hour Formula emphasizes execution over organization, dedicating specific time blocks to planning so the rest of your hours are for deep work, not system tweaking.

“I start my days with good intentions but end up reacting to emails, messages, and interruptions” — Module 4's Morning Manifesto creates a structured morning routine that protects your most important work by frontloading focused hours before reactive work. Combined with the Capture System from Module 2, you'll handle interruptions without derailing your entire day.

“I feel guilty taking breaks because there's always more work to do” — LifeOS is built on Ali's research-backed “Feel Good Productivity” philosophy, recognizing that sustainable productivity requires the Evening Shutdown routine, weekly reflection time, and the Balanced Weeks framework. The system designs rest and recovery into your schedule rather than treating them as optional extras.

“I set yearly goals every January but lose momentum by March” — The Quarterly Quests system in Module 7 breaks annual objectives into 12-week cycles, creating regular checkpoints and fresh starts four times per year instead of waiting for January 1st. The Weekly Review in Module 6 ensures you never drift for long without realizing it.

“I don't know if I'm even pursuing the right goals or just what others expect of me” — Module 3 dedicates 37 minutes to defining your personal vision through exercises like Your Eulogy, Your Mission, and Your Definition of Success. These frameworks help you articulate what matters to you specifically, creating a Life Compass that filters decisions and prevents you from climbing the wrong ladder.

What Makes LifeOS Different

• The Two Pillar Architecture: Vision + Action — Most productivity courses focus exclusively on execution tactics (task management, time blocking, apps) without addressing direction, or they focus on life vision without practical implementation systems. LifeOS uniquely integrates both pillars in a single framework: Vision (Modules 3-5) ensures you're heading toward meaningful goals, while Action (Modules 2, 4, 6-7) provides the daily and weekly systems to actually get there. This prevents the common trap of being productively busy while directionless or having big dreams without momentum.

• The GPS Method for Quarterly Planning — Unlike annual goal-setting that loses steam after weeks or monthly planning that lacks sufficient runway, Ali's GPS Method (Goals, Projects, Systems) operates on 12-week cycles. Every quarter becomes a contained adventure with clear objectives, allowing you to adapt four times per year while maintaining long-term trajectory. This timeline is backed by research showing 90 days provides enough time for meaningful progress while maintaining urgency.

• Gamification Through Main Quests and Side Quests — LifeOS borrows from video game design by categorizing work into Main Quests (critical objectives that advance your core goals) and Side Quests (supporting tasks that are helpful but not essential). This framework creates psychological clarity on what deserves deep focus versus what can be done in low-energy moments, reducing decision fatigue and guilt about not doing everything.

• Built by Someone Who Lived the Problem — Ali developed LifeOS while working 48-hour shifts as a junior doctor and simultaneously growing a YouTube channel to millions of subscribers and a seven-figure business. Unlike productivity theorists, he created these systems under extreme time constraints, testing them in real-world conditions where failure had real consequences. LifeOS isn't aspirational advice from someone with unlimited time—it's a battle-tested system from someone who achieved extraordinary results within the same 24 hours everyone else has.

Frequently Asked Questions About LifeOS

What is LifeOS about?

LifeOS is Ali Abdaal's comprehensive productivity operating system built around two core pillars: Vision (clarity on your direction) and Action (frameworks to make progress). The program teaches you to design sustainable systems for focused work, daily routines, weekly reviews, quarterly planning, and long-term vision alignment. Rather than adding more productivity tactics, LifeOS provides an integrated framework that coordinates everything from your morning routine to your three-year plan.

Who created LifeOS?

LifeOS was created by Ali Abdaal, a Cambridge-educated doctor who became one of the world's most-followed productivity experts with over 6 million YouTube subscribers. Ali developed this system while working as a Junior Doctor in the UK's National Health Service and simultaneously building a multi-million dollar business. He's also the author of the New York Times bestseller “Feel-Good Productivity,” which has sold over 250,000 copies globally and been translated into 35+ languages.

What is included in LifeOS?

The program includes 38 video lessons totaling 4 hours and 50 minutes of training, 40 downloadable PDF workbooks and guides, plus a comprehensive LifeOS Workbook document. The content is organized across 7 modules covering focused work strategies, life direction exercises, daily routine design, three-year vision planning, weekly review systems, and quarterly execution frameworks. The complete package is 3.63 GB and includes PDF companions for every lesson with templates, worksheets, and implementation guides.

Who is LifeOS best suited for?

LifeOS is designed for ambitious individuals who are busy but not necessarily productive on what matters most. It's ideal for professionals juggling multiple projects without clear systems, people who have tried various productivity tools without finding a cohesive approach, and anyone feeling directionless despite being busy. The course particularly resonates with those transitioning careers, managing remote work without structure, or realizing that grinding through willpower isn't sustainable long-term. If you're overwhelmed by information about productivity but lack a unified system, LifeOS provides that missing framework.

What will I learn in LifeOS?

You'll learn Ali's Focused Hour Formula for deep work sessions, the Activation and Reactivation Menus to overcome procrastination and distraction, the Capture System for managing interruptions, the Eulogy Exercise and Life Compass for defining personal success, the Morning Manifesto and Evening Shutdown routines for productive days, the Odyssey Plan for mapping your future, the Weekly Review process for staying on track, and the GPS Method for quarterly planning. Each framework includes specific worksheets and templates for immediate implementation.

What format is LifeOS delivered in?

The course is delivered as 38 downloadable video lessons in MP4 format totaling 4 hours and 50 minutes, 40 PDF workbooks and guides totaling 11.76 MB, one comprehensive Word document workbook (1.45 MB), and one supporting image file. The complete package is 3.63 GB organized across 7 module folders, with each module containing its corresponding videos and PDF resources for easy navigation.

Does LifeOS include any bonus materials?

The core LifeOS program includes 7 comprehensive modules with 38 video lessons and 40 PDF workbooks. The primary bonus is The LifeOS Workbook, a 1.45 MB comprehensive companion document in the first module that serves as your implementation guide throughout the entire program. Each module also includes module-specific PDF workbooks with templates and exercises—these aren't separate bonuses but integrated resources designed to work alongside the video lessons.

What is Ali Abdaal known for?

Ali Abdaal is known as one of the world's most-followed productivity experts with over 6 million YouTube subscribers and 8 million total social media followers. He's recognized for his evidence-based approach to productivity, developed while balancing medical training at Cambridge University with content creation. He's the bestselling author of “Feel-Good Productivity” (250,000+ copies sold), co-founder of Sparkle Studios (a multi-million dollar education and productivity app company), and creator of multiple online courses with hundreds of thousands of students. His YouTube channel generates approximately 7 million monthly views documenting productivity strategies, business growth, and intentional living.

How is LifeOS different from other productivity courses?

LifeOS differs by integrating both Vision and Action into a unified system, preventing the common problem of being busy without direction or having big dreams without execution frameworks. The GPS Method operates on quarterly cycles rather than annual goal-setting that loses momentum, and the Main Quests vs Side Quests framework applies gamification to prioritization. Most importantly, Ali developed LifeOS while working as a doctor with 48-hour shifts and simultaneously running a seven-figure business—it's a battle-tested system created under real constraints, not theoretical advice from someone with unlimited time. The course emphasizes designing sustainable systems around energy and enjoyment (the “Feel Good Productivity” philosophy) rather than willpower and grind.

Sources:

• Ali Abdaal – Entrepreneur, YouTuber, Productivity Expert & Bestselling Author
• About – Ali Abdaal
• Feel Good Productivity – Ali Abdaal
• Ali Abdaal: From Doctor to Productivity Expert & YouTuber
• Inside a YouTuber Success Story: Ali Abdaal's Journey From Medicine to Mastery
• Ali Abdaal: Cambridge Doctor Turned YouTube Millionaire
• How Ali Abdaal Gained 1,300,000 Subscribers While in Med School