It’s time to learn something new. I’m going to show you how to make time, teach you how to choose time, and help you actually give yourself time, so you can show up all the time, not just at work, not just at the gym, but for your partner, your kids, and most importantly, the human being you see in the mirror.
Whether it be for the gym, meal prepping or even just for a 10-minute walk… It seems like it’s always hard to find the time, but funny enough, there is always time for Netflix binges, doom scrolling, or refreshing your email inbox. Truth is, you don’t ‘find’ time — you trade it.
So here’s a reframe: Time management isn’t about packing more into your day — it’s about removing the tasks, commitments, or responsibilities that don’t serve you. You don’t need a longer day; you need shorter distractions.
If I opened your calendar and bank statement, I’d see EXACTLY what you actually value.
Scary, right?
Here’s the challenge: where did you waste 30 minutes yesterday? Those 30 minutes could’ve been a workout, planning a couple of meals, preparing, or spending time with your kid. What you need is a strategy to gain time, so here it is…
Try implementing one of these three strategies. When it becomes easy, add another one. Watch how time magically shows up in your day!
Write down what you do every 30 minutes from the time you wake up to the time you put your head down on the pillow. 6 am – 9 pm.
Warning: you’ll discover you spend more time on your phone than you think, and that’s the black hole stealing your progress.
Emails, bills, time on or doing social media → one block. Stop letting little things distract you from your focus throughout the day.
Imagine how much headspace you save if you answer emails twice a day instead of every 30 minutes.
Workouts, meal prep, date night, walk. Block them in your calendar as if they were meetings with your boss.
Because guess what? You are your own boss — and if you’re not, life will take over your time.
If you say yes to working late every night, you’re saying no to your kids. If you say yes to mindless scrolling, you’re saying no to your health.
Next time someone asks you to do something pointless, try saying: ‘Sorry, I’ve got a meeting with my quads at 6 pm.’ You’ll earn respect… or at least bigger legs.”
Reframe: Time is the most selfish and selfless thing at the same time. When you give yourself time for health, rest, and focus, you actually give better time to everyone else.
Example: The dad who skips workouts and runs on 4 hours of sleep isn’t the hero. He’s the grumpy guy snapping at his kids. The mom who never takes an hour for herself? Burned out. You can’t pour from an empty cup — and you can’t coach from the bench. Get yourself in the game first.
Stop saying you don’t have time because you will convince yourself it’s true. Audit where your time goes in your day and make time by cutting distractions. Choose time by saying yes to the right things and give yourself time so you can show up stronger for everything else.
This week, I challenge you to get back 30 minutes a day. Just 30 minutes. Delete an app, shut down Netflix one episode earlier, or say no to something that doesn’t matter. Use that time for you. Health, focus, family. That’s how you take back your day and your life.
Stay Healthy,
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