Episode 7 - How High Performers Get MORE Done (The POWER of HABIT STACKS)

Business athletes welcome to a new episode, episode seven, around how high performance automate their habits. Why discipline fails and habits stacking wins. This one I want to do this one earlier on in the season because I realized that when I'm talking about all these different concepts and tools and tactics in terms of peptides or blood work or dietary patterns and all the different things, I realized that this stuff's only going to be as useful as your ability to fit it into your schedule. If you feel spread thin and you feel like you're just getting your head above water and then here I am talking about all these different things you can do. What is your likelihood of you actually doing any of it? If you already feel like you're drowning and I will tell you having worked with so many people at this point, the rate limiting factor to your ability to execute most of the principles that I teach will come down to your ability to organize an engineer your daily routine in the flow and the way you are able to reframe and perceive the roadblocks and challenges that you face. So that base layer of mentality is what will actually allow you to implement the tactics. So I want to talk about a really, really effective concept in my own life that I feel like at this point I've become very, very proficient at and I'm going to give you literal recommendations and suggestions. So I'm going to tell you precise habit loops and habit stacks that I have that you can test. You can test and see how you go with these concepts. One of the reasons why people struggle to implement new principles into their life is because they either do one or two things. They either don't attach the habit to an existing habit. So there's something that you're doing. You do all sorts of things on a daily basis that are habitual. Most of it's unconscious and most of it's not self-selected. It's just an unconscious emotional soothing. You know that energy drink that you have on a daily basis that's a habit. That junk food that you eat after dinner every day. That's a habit. Hitting the snooze alarm in the morning when you're tired. That's a habit. So you have habits. They just not intentional. Now one of the challenges that people face is they try to stack all these extra protocols and tools and tactics into the routine but they don't stack it into or onto an existing habitual pattern. So I'm going to explain what this looks like in a second because there's some very good simple real world examples of this. One relates to brushing your teeth because most people I'd like to think brush your teeth every day. So I'm going to talk to you about like that as an example. The other thing that people don't do is they don't think about trying to weave in or stack on something that they enjoy into the formation of this new habit. And I'm going to give you examples of that as well. I have found that I've become very very good at incorporating tactics into my life and I will tell you at this point now having done this for a long time and just seeing how the average person operates. I do. I can do five days worth of stuff in one day. I can cover so much ground. I often get people ask me how I get so much done because I've got so many and this is not talking about outsourcing to assistance or a team. Obviously you might have those things too. This is talking about you do staying on top of your own stuff. You staying on top of your meal prep. You staying on top of your laundry. You staying on top of keeping your house clean. You staying on top of your personal hygiene. I'm going to share with you the tactics to help with all of those things. And then the rest just gets easy. And it doesn't have to be a painful process. So habit stacking is basically a bit like chunking, chunking things down. See the mind will get overloaded. If you have it to do list, that is 50 items long. And each item is independent of the next one. That's what leads to burnout. That's what leads to overwhelm. So if you have a, if you're starting a new dietary protocol and you've got some training and some supplementation and some peptides and all the things and then you're tasked with executing each of those things as an individual standalone item, your mental ram is going to burn out so fast. So if you find that you're getting forgetful or you're just dropping the ball everywhere, that's normal. If you operate that way, that's normal. Most people do this. Most people do this. So the way to know if this is an issue for you is a couple of things. One, do you find it hard to be consistent with any new stuff? So if you have your existing life you live and your existing habits you do, but you struggle to stay consistent with any new stuff, that's one thing. If you feel like you're getting progressively more forgetful, that's another thing. If you feel like a lot of the things that you do are done kind of haphazardly, you don't feel like you do a very good job at a lot of them. You're just kind of checking them off the list. You're just checking off the action item to just say that you did it, but you feel and you know that you're not really doing it very well. That's another one. All of this can be sold for. Imagine your mind is a bit like the ram or the memory of a computer or even the tabs on a browser. If you have four windows open and you have 20 tabs in each window and then half of those tabs are YouTube videos, your computer is going to run so slow and it's going to glitch so much because it's got so many operations going and I find that for most people that's what causes them to break down and that's the rate limiting factor. So I just wanted to caveat all of that first because I really need you to understand what haphazard stacking is and why it's so important. It's literally going to be part of the evolution of you. The life that you want, the business athlete that you need to become to achieve the outcomes that you want in your life, it's going to require a different version of you and this is part of it. Someone that can handle more shit. Someone that can handle more stress, higher stress tolerance. They can get more action items done. You're not procrastinating and ruminating and farting around with so many things. You have to be able to consolidate down your focus and move like a swatting. Really, really important. For your own sanity long term and habituating a lot of the things I'm going to share with you today. So let's jump into this. So I've got some show notes pulled up because there's a lot of different suggestions I wanted to give and I don't want to forget stuff because there is, this is, this would be like me having 50 tabs open. If I'm trying to remember every single one off the top of my head, I'll probably do a pretty good job but there'll probably be some that I miss too. So that's why I'm outsourcing some of that thinking by having this summary list that I'm going to go through. So the thing that I'll tell you is that you got to remember that consistency doesn't equal motivation. Like lack of consistency doesn't equal lack of motivation. Lack of consistency is often a lack of systems. You're not stacking and chunking your processes down in a strategic way and so you're just burning out. That's why you're not consistent and then you think it's motivation. You, of course, you're going to lose motivation if you're not consistent but it's a systems issue. That's the thing you got to remember. So habit stacking removes decision fatigue. You know this way you don't rely on freaking willpower. You leverage structure. So let's start with some examples for you. So I always say a good morning routine starts the night before. A good morning routine starts the night before. You cannot have a good morning routine if you're a slop doodle in the evening. And that's most people don't even realize that. We talk all about these morning routines and getting up and not hitting snooze and all these things. But if you are staying up late, smoking a bunch of weed, snacking on a bunch of junk food and just like going to bed in an inflamed stressed state, you're sure it's going to be hitting snooze in the morning. You're not going to get up with a spring in your step and you're not going to get all the cool things you need to get done in the morning done. So I always say think about your evening routine first. That's kind of like the epicenter of this. And in fact, your evening routine kind of starts before and coming into dinner time. So I'll tell you this. Lot my wife Lauren and I we have kind of a unique relationship where it's not your typical like masculine feminine husband and wife roles. Like she will make at times her own dinner with Zia because they're like a little bit of variety. I can eat like a robot. So I can eat the same thing over and over and over and over again. I'll make dinner for us all about five nights a week. Maybe even sex and then she'll come in and she'll create a like something different to give her and Zia a little bit of a change. I don't need the change. I don't even want the change and I'm fine with that. So any day that she's not doing that, I'll make dinner for us all because I can move like a SWAT team. I've got a process mapped out for the macro bowls. I can get it done fast. I would rather she just like tends to the kids and looks after them and homeschools them and helps them out. So I come in. I make my own dinner. I do my own laundry. I do all the business stuff that I share with you guys. I do this podcast. Most people like they can't even do their own freaking laundry and make their own dinner. I do it all. So what I'm telling you is I'm not even saying this to brag. I'm telling you that this is proof that what I'm about to share with you works because I'm not superhuman per se. I've just really learned how to stack systems together. So when I come in to make dinner, the first thing that I do and I would do this if I was working out somewhere and I needed to have a lunch meal. First of all, I don't even have a lunch meal. I eat about one big meal a day and I'm going to talk more about meal frequency and that type of stuff in another episode. But there's a reason behind it, by the way. There's a very good reason. But if I was going to have a lunch meal and I was going to be out of the office per se, I would do a double portion for that meal. So I'd be making twice as much food during that time, that window. I can make a macro bowl meal in about eight to ten minutes because I've got my pre-cut proteins. I've got my spaghetti squash already pre-cooked. I typically do a lot of raw salad greens and things so I'm not cooking a bunch of stuff. It's really just the time that it takes to heat up a potato or heat up some rice or heat up the proteins in the air fryer and that's it. So it's a very streamlined process. I'm going to have an episode on macro bowl creation very soon. So that one, I want to stay tuned for that because that will be diving into the mechanics of how I move through that process so fast. But I would be making a double portion. So that way, for lunch, my lunch is already handled. I'm not leaving it up to chance and I'm not trying to just jam something in the next day and I'm definitely not just praying to baby Jesus and going out and hoping that I find something healthy. That's a plan for failure. So I'm doing a double portion at the same time. One is for dinner, one goes in some tupperware for lunch the next day and I do that every day. If I was going out. Now, while things are cooking in the air fryer and while the potato is cooking in the microwave or whatever, I will get my supplement stack off the shelf. So I have all my supplements lined up on the shelf in a line. So I just take one from one, one from the next, one from the next, one from the next and I move through the line. I literally have it in a visual line and you just move from left to right, from left to right done. Now, I take my evening supplement stack. At the same time I'm doing that, I'll have another little pill case open and I'm depositing my morning supplement stack into that case at the same time. So that way I'm taking, I'm anchoring my supplementation to my dinner meal. So I don't forget to take my supplements. I'm moving from left to right. I'm stacking a double portion of food and I'm stacking a double serving of the supplements. After I've done that, while my proteins are still cooking in the air fryer and different things like that, I will get my coffee pot ready. I've got one of those little sort of French press type things. So you've got to get the put the grinds in and clean it out and put the water in the bottom and it percolates up through the thing. So I have that on the stove ready to go in the morning. So all I have to do is go over to the stove and turn it on. That's it. It turns on. It's ready to go. While I'm doing that, I will brew, I'll turn on the kettle. I brew my spring dragon longevity tea. And I get my water in a shake container. I throw in a serving of essential amino acids, a serving of creating monohydrate, some inocetol, a serving of organic wild blueberry powder, some concentrated mineral drops. And that's my morning concoction. And again, by the way, I have these powders lined up. So I typically have them lined up in a routine where it's anocetol, glycine, I'm creating monohydrate, pomegranate powder, wild blueberry powder. And I bang, bang, bang, bang. And then I have a greens powder. And I just bang them all off the list, all into the thing done. So that way, by the time I finish my dinner meal, I have my morning concoction made, my morning hydration. I have my coffee pot ready to go. I've got my supplement stack ready to go. What I actually do, I even forgot to mention this before I do all of that, I cut up my proteins and I throw them in the air fryer. It usually takes about eight minutes to cook. I will literally go and jump in the shower for two to three minutes. I call it like a body reset. There's something I find that helps with your nervous system with a nice body reset of just turning the shower on warm, jumping in, refreshing your system. Maybe you washed off earlier, but just through the day just being active, you might have sweated a little bit, but I just wash off the system and I reset the system. When I do that, that's when I take any of my clothes from the day, so I got my gym clothes that I had. I've got any clothes that I was wearing. And I literally just run one cycle in the washing machine every day on a quick wash. So on a quick wash on hot, one cycle done. And that way by the time the quick wash is done, I'm finishing up my dinner meal. I throw it in the drive very quickly and then I turn it on dry. So quite literally all my clothes are ready the next morning in the in the dry ready to just use. So everything's clean. I'm not stumbling around my wardrobe trying to find what am I going to wear or I don't have anything to wear. None of that. Zero of that. I will even have multiple sets of the same thing. So I'll have like multiple black t-shirts or multiple sets of black pants that I just rotate to it through if I need to. If you look at a lot of the big CEOs, a lot of them have multiple pairs of the same clothing and they just automated. It's just one option. Is it powered to that guys? Trying to decide what you're going to wear and or trying to figure out what you're going to have for lunch and dinner is a massive energetic drain. You absolutely need to be just automating more of these processes and not thinking so much about it. That's why I only have one meal a day. Because then that way I'm just thinking about one decision. I'm not having what's for breakfast, what's for lunch, what's for snack one, what's for snack to all these frickin decisions and most people are kind of ill-disciplined. So not only you kind of ill-disciplined but now you've got seven decisions to make compared to my one and then people wonder why they're struggling. Decision fatigue. That's why. So consolidation is key. So you can see that not only have I got my supplements ready, I've got all everything ready for the morning. So that way when you get up in the morning it's a nice, smooth process. There's no stumbling around. There's no road blocks. There's no jumping through rings of fire or anything like that. So that's the evening stack. Take some of that and apply it guys. Especially when it comes to the meal prep stuff or it comes to your laundry or it comes to your, you know, prepping your drinks and your supplements. It's a key lever to pull. The morning routine, basically I'm up early and I have my morning process. I drop into my main mastermind group and I leave some morning mindset messages in there for the main group every morning. I'll take time to write some social media content every day. There's a process that I have in the morning and I walk on my walking pad. So I walk on my walking pad from about 4 30 AM through to 6 AM. So again, that's a massive habit stack. I can hit 20,000 steps a day effortlessly because I literally just walk slowly while I'm working. That's it. And so I would say that's a very good energy management tool. It's very good for digestion and it's very good for fat loss. I would, I'll tell you this, walking and I did an episode. In fact, episode two is all about walking. It's that important. It's that much of a powerful lever. Most people have no idea. They just do not understand how effective it actually is. So in the morning, once I've done my morning process by myself, I'll go into the kitchen and I have a sort of a husband, father process that I step into. So I make Lauren Zia breakfast and I have a little process for that. I just kind of rinse and repeat. I go through the same stuff. I put their supplements out. I lay them out for them. I empty the dishwasher. I clean out the cat litter and I'd stay on top of it every day. So it's not this big cluster bomb of a mess to deal with. That's the thing. If you stay on top of things on a daily basis, it never gets to the point where the mountain is so astronomical that it's a monumental task. That's why people hate doing laundry because they do it once a week and it's just this mountain. Do it a little bit every day and that way it takes like 10 minutes to dry and the dryer as well. You stay on top of stuff. It's so much easier that way and so I'll get all that morning process done. Again, like I said, Lauren's busy with the kids. She's home schooling. She's interacting with them. She's really leaning into that area and I'm good with that. That's why I do these things. The reason why these habits decks are so powerful, guys, is because it gives you the ability to give other people time back around you and they can be doing the most productive things for them. That's why I love doing this. I like doing this because it frees Lauren up to be this super engaged mother and homeschooler that most people just never could. Our kids get this beautiful life. I love that. That's why I do this. What I do is when I'm done all that, I go into the bathroom and I talk about this often in my stories where even though I work from home and even though there might be times where I don't need to go on meet anyone, take a little bit of time to get yourself feeling and looking presentable. I found coming from my mental health journey through bipolar depression, severe social anxiety and ADHD. I found that just by jumping in the shower quickly, quickly washing off your face, styling your hair, all that stuff, just a little bit. It gives you a sense of pride and it does help with your energy levels and it does help with your confidence because you feel, if you look like you're put together, you typically will feel more put together. The people that I see struggle the most are the ones that have no standard with their presentation. They're just a slop too. They get up all unshaven. Here's messed up. They just throw clothes on. There's a time and place for that. I get it, but take a little bit of standard and pride in your appearance. I say this because every morning I'll take time to do that in the morning and what I do is I take my laptop into the bathroom and I put my laptop on the bathroom countertop sink while I'm trimming my bed and while I'm taking my peptide shots. That's another thing. I'll take my peptide shots in the morning when I'm doing that process. That way I don't forget them because I'm going to jump in the shower every day. I'm going to brush my teeth every day. That's the point. I'm attaching a lot of these new habits to things that I do every day. I'm going to have dinner every day. I'm attaching all those other habits to that dinner making process. I'm attaching the education around the podcast in the morning. I'm attaching being consistent with my peptide stack every day to brushing my teeth. Can you see how you have a pattern that you've already got locked in? You already do that every day. Stack things in and around that. That's one of the keys. That's how you're going to be successful with this. Then what I do is I jump in the shower for about four to five minutes and I do this practice called guashah. Guashah, it's an ancient Chinese practice or Japanese. I can't remember which one, but basically you move your lymphatic system. You use either the backside of a straight comb. There's guashah tools like these stones and you basically run them across your skin in certain directions and it helps move all the fluid and the water retention from under your skin. Very often, people when they have a puffy face, that's a lot of lymphatic fluid. Of course, from just high estrogen, high blood pressure, poor lymphatic drainage, all of the above. They end up looking like a moon face. I'll do some guashah on my face. Down my neck, I'll do it across my chest, down my abs, up my arms, just quickly. People might say, how do you have the time to do guashah? Well, I'm in the shower, I'm already soaked up. I literally use a guashah stone while I'm soaked up for a couple of minutes and then I'm done. It's the only way I would remember to do that. I would never do guashah. Otherwise, I'd be so hit and miss with it guys. I'd be so hit and miss. But because I'm in the shower every time soaked up, I do it while I'm in that position. And that's how I'm really, really consistent with things, by anchoring them to a process that I do habitually every day. So by 8 a.m., I've done a myriad of things in our household. And I put together, I feel put together, I look put together. And that's how you start your day well. And you start your day on like that good foot. I will be doing more of a discussion around evening and morning routines because I do think that's worth having a more in depth discussion. I call it the bookends of your day. It really does set the energetic tone for your day. So I will be going into more depth in there. But this one is more in general around habit stacks across the day through the day. So that's the first stack in the morning. Now another stack that I do is a training habit stack. So one of the issues that a lot of people have is that they'll get injured or they deal with nagging aches and pains. And I found that what a lot of physical therapists love to do is they love to give you a smorgasbord of exercises to do. And then it basically give you like an hour of extra work each day. Who on earth is going to be consistent with that? I'm not even going to be consistent with that. I always laugh at that. It's like they think no one has to work, no one has to do anything. They can just do a bunch of rehab. So what I do is I stack into my routine, pre-hab and rehab drills in my rest periods while I'm training. So the first thing I would suggest you guys is if you've got shoulder issues, if you've got injuries issues, you want to know what type of rehab or pre-hab drills you can do to help with those issues. And during your rest periods between your working sets, add that in. And I'm telling you, you will stay on top of it because you're going to be training multiple times per week. So now you're on top of your pre-hab and rehab stuff multiple times per week. Isn't that, isn't that what it's all about? That consistency. Now, one of the other things that I do with my training, and again, like you will notice is if you do my anomaly project course, my signature six week course, you will notice that this is one of the ways that I structure the training in that course. And or if you were to rise up and step up to my business athlete council level, you'll see this in all the training that I program into my app, where I basically structure the training very, very intentionally. So I have three sections to my training. The first section is what I call the primers. The second section is the money movements, the main movements, the big compound lifts. And the third section is your finishers. So you're sort of fatty oxidation, burning, calorie, burning metabolic stuff. Now, the primers are basically smaller exercises, usually isolation movements, or knowing as like a single joint exercise. So for example, on a pool day, I'll do bicep curls as a primer to get the elbows nice and warm. So when you go into your pull ups or pull downs, those elbow tendons in that elbow joint is warm. The same thing is true for legs. Primers would be leg extensions and leg curls. So you're getting all those tendons in your knee and the front and back warm. So when you go into your squats or your pendulum squats or your leg press or your deadlifts, those areas are fired and primed ready to go. Same thing is true for the chest. So if I'm doing a push day, I'll do primers in the realm of tricep push downs and cable side raises. So now my triceps are warm. My shoulder and my rotator cuff is warm and ready to go. I've added and pre-habed drills between the rest periods. So now I'm really primed. So then when I do go to my main movements, I don't get injured and my nervous system is revving and I'm able to execute at the highest level. I say this because I've trained for 20 years now and I've never had any massive substantial injuries because of these principles that I do every single time I train. So you can see there with the training, it's not just about the order of the exercises of starting with these isolation movements first, like pre-exhaustion almost, but it is stacking rehab and pre-hab exercises into the rest periods. So so important that you leverage that concept with your training. And if you want help with that jump into my stuff, join the crew, join the tribe, expedite the process, right? Now I would say one of the most potent stacks that I have is my walking stack. So I actually have this little rotation that I do multiple times during the day and I love doing it in spring and summertime and it's about warmer outside. I'll still do it in winter, but I don't do it quite as much. I'll do it. I have a strategy inside for that. So what I do is anytime I need to reset my system or anytime I'm taking a break from a call or anytime I'm going from one task to another, I'll take anywhere from a 5 to 10 minute little reset. If I have time, I'll do 10 to 15 minutes, if not I'll just do five. Get outside, get out in the natural light, sunlight, walk for five to 10 minutes between activities, between action items. So ideally what I tell people to do is leave five minutes at the end of every hour so you know at 9.55, 10.55, 11.55, you go out and you reset the system. If you have to set an alarm reminder to do that, do it. Multiple alarm reminders to tell you to get off your butt, get outside and prime your pump. I call it priming the pump. So you're not just getting sun exposure which is really important for mitochondrial health and brain chemistry by the way, but the walking really helps stabilize energy and stabilize blood glucose control. So I have a bunch of stacks with this. So think of the walking outside like the base layer. On that base layer, there's multiple actions I can do. So depending on where I'm at in my day, I will do voice notes to one-on-one students. So the only students that get one-on-one voice note access to me is my one-on-ones. I'll drop in and do group voice notes to my groups, but I won't do one-on-one voice notes to group members. That's just my one-on-one students. Outside of that, what I found really useful is I actually have a chat GPT channel on my phone that I've trained to edit and write content like me. So I dumped a bunch of my social media posts into this chat thread and I asked it to analyze the way that I speak, communicate and write and structure my wording and that when I speak and drop an audio message into the chat GPT thread, I wanted to take what I'm saying to not paraphrase it, but to just clean up the sentence structure and make it look presentable like I wrote this out with intention. And so this way, I'm walking and I'm able to send replies to people in comments. I'm able to send replies to messages about sales and programs. I'm able to send emails. I'm able to send literally instructions in direction and tactics to my students by walking and verbalizing it, cleaning it up in this chat GPT thread, copying it, pasting it and it's done. This, I would say, is one of the most powerful habit stacks that I've ever created. Because at this point, I basically, I'm on my walking pad doing this podcast right now. Literally, I'm habit stacking as we speak. I have my standing desk and my walking pad in my home gym in our property. There's a reason for that too, by the way. That's one big habit stack. So I have my setup with my computer. I've got my camera setup. I've got my walking pad. I have my air bike, a couple of feet from me and I've got my whole gym setup in here. The reason for that is because I like to go straight from my workflow, straight onto the air bike to warm up, straight to my training, eliminating any lag time. I'm not having to drive the gyms. I'm not having to fart around. I'm in and out and I can cover so much ground on the days where it's cold or raining. I'll really leverage the walking pad and my air bike. You have to at this point, you have to have a walking pad. If you don't, you are leaving so much on the table. It's unbelievable. And I'm not just talking about fat loss, by the way. This is how I sustained six to eight percent body fat all year without even counting calories. But what I will tell you, it's very good for optimizing digestive function. And it's very, very good for optimizing insulin sensitivity, which most people are insulin resistant. And when you eat and you're insulin resistant, you'll feel tired all often. It will make you feel tired because your insulin is resistant. So massive energy boost, massive energy stabilization, great improvements in digestive function. So you don't feel so bloated and like like a beach whale, you know, like everything's passing through and you feel light, which is what you want. So I will be doing all of these processes while I'm on my walking pad. I mean, I do the podcast, for example, any time I'm giving direction or an email or instruction or consulting, I'll be verbalizing it into one of my chat GPT systems and it will be pumping it together and I'll send that out as a message. And it lets me cover so much ground. So any time, depending on the nature of what you do, anytime you have admin work or you've got to send emails, walking pad, chat GPT leverage that, train a chat, chat thread to write like you write by giving it multiple examples of how you write and then tell it to clean up your audio message and then check it, copy it, send it, done. So I would say that that stack has made me millions of dollars and it's free, it's given me the life that I want. It allows me to work from home where my wife Lauren doesn't have to work and she can homeschool our kids and I can work whatever hours I want and I can be in the shape of my life and sustain it and I get to work with amazing people doing what I love in a modality that I enjoy where I'm not someone who likes to sit around and type a bunch of stuff and I actually find for a lot of people with ADHD like symptoms, this process is very, very good for you. Moving your body and verbalizing is really good for like almost harnessing ADHD like a weapon. I've seen that with some of my Hollywood students to how effective they become with these principles. So that's one part of my sort of movement production stack. Another part of the movement stack is anytime you eat, do that 10 minute reset walk as well. So off the back end of when you eat, walk for 10 minutes either listen to a podcast, get on a sales call, jump on a Zoom call or send some voice to text, leverage any of those. That's when you can do calls with people and do it while you're walking to allow improved digestion and insulin sensitivity and then obviously if you can get out in the light and the sun that's going to help with stress and nervous system response. So then that way, this is how you sleep better guys. If your sleep's not great, you're probably inside a lot, you're probably sedentary a lot. Your body was never designed to be that way and that's why most people have issues with sleep because their whole life, their whole structure of their day is fricking dysfunctional. You have to realize that the way you've set up your day sucks. Most of you guys, the way you've set up your day sucks and if you can acknowledge that and rewire all of this stuff, it's going to change your life so much. It will change your existence. I see it with my people. It's not just me, I see it with my people. So one and again, kind of tying into the walking. Another thing that I like to do is I'll do little live streams in my coaching groups because I actually find the live streams charge me up. There's something about being on camera. I sort of have to turn on the energy and I find that if I need more energy for a podcast or I need more energy just to be productive, I'll jump in and I'll do a quick live stream in one of my mastermind groups. I always take a quick walk while I'm doing it. Anyone who sees me do live streams in the coaching groups, I'll always be outside walking and it's just five or ten minutes but I find that way. I'm adding value to my students. I'm giving them support and knowledge so it's something useful for them and I'm charging up my system and re-energizing my state. There is so much power to you having mastery over managing and re-energizing your state guys. It's just unbelievable how much you can get done when you leverage these principles and so through the day I will have multiple sessions where I do these little walking resets and then between you know I'll do my workout while I'm working out I'll often listen to a podcast and I'll leave a listen to the podcast in 1.25 or 1.5 speed so I try to consume it faster. I will say to counteract all this there is a time and place to be still. I didn't tell you about this. First thing in the morning from 2.30 in the morning through to about 4.30 I sit and I just relax with my tea or coffee and I just breathe and I focus on my breathing and I just consume interesting fun things I like to watch on YouTube. Sometimes it's not even personal development related but I'm still and I'm not scrolling social media and I'm just in the moment. That's why I'm able to push so hard through the day because I have this time when I'm really still going inward focusing on that calming of the nervous system. I would not suggest you just go go go go go all day and you don't stop. I see a lot of business people think that's a great thing. Keep the feet moving they say and then I look at them and they look like a swollen water buffalo with high blood pressure. It's like no I don't want to get a business advice from you. What I will tell you is this if your business mentors are not in great shape you are running a real risk because what's happening is they're going to be giving you business advice that worked for them but it's come at the price of their health and more than likely their relationships in their family. Do you want that advice because that might work but it might come at the cost of your health too. I don't want that at all. That's why I do the business athlete podcast and it's why to have the business athlete counsel because in that group there's a bunch of seven eight and nine figure entrepreneurs who are savages or they're aspiring savages and they prioritize their health as a base layer to be the best version of themselves for their family, for their kids, for their spouse but for them as well and for their teen because I'm sure it's heck not going to take feedback and advice from someone whose health is crap even if they're a nine figure and I'm sorry because that's not going to give you that well rounded approach it's just not. So I will tell you that you need to think about reconfiguring your workflow. So through the day I'll have and I listen to the energetic state of my physiology so I find that certain points in the day I would rather do admin like program crunching stuff and then there's certain points in the day where I'd rather have interactions with people. Once you kind of know how you operate you can sometimes engineer your workflow around that and so there'll be times where I'll shoot listen to podcasts or shoot podcast sorry there'll be times where I create programming systems and structure for the students there'll be times where I have conversations about coaching and sales there'll be times where I mentor and give the students feedback and wisdom but I always prime the pump first I create that energetic charge and then I give them the wisdom when I'm in that elevated state that's why the stuff that I teach us why my students get such good results because when I do give them the feedback I'm in a heightened state so it's coming from that higher level of awareness I often get people ask me what comment about how emotionally intelligent my suggestions are in the way I interact with them are that's because I prime the pump and I elevate my energetic state using walking using sunlight using my air bike as a tool to get myself up into that place because I'll tell you this I'm not perfect there are times where my energy will dip there are times where I'll feel kind of sad or frustrated and I'm not going to send someone a voice message or interact with them during that time so I recalibrate the system I reset myself and I get myself back up to that state and then I then I make contact and if you do that multiple multiple times through the day I promise you like you will have such a beautiful experience with the people around you more often than not it doesn't mean your life's at freer problems but you manage them so much more effectively so I will tell you just to kind of tie things off here I definitely think that even even doing little things what I could like resetting the room so this is a habit stack in a way I wasn't even necessarily going to share this with you but I thought no you know what let me do it if I'm in the kitchen or if I'm in my office or if I'm in my gym or if I'm in the lounge or the bathroom every time I finish in a space I do a quick reset of the space just a quick reset it's very fast it's like one minute so at the end of the day when all the dinner is done I'll quickly wipe the benches down real quick I literally run the vacuum cleaner just around the edges where all the dog hair is just real quick takes like two minutes and I turn the dishwasher on and so the kitchen benches are clean the sinks are empty there's not a bunch of crap in there and then in the morning every morning I get up and I empty the trash and by just staying on top of these little initially maybe you need a checklist on your fridge maybe you hear all this and you're like that's great Fraser you're telling me how wonderful you are and that's not my intention I just want to show you all the things that I do because I don't talk about this stuff I never post about this stuff online in fact me sharing all this shit with you right now this is the first time I've actually shared this publicly with anyone so I'm definitely not doing it for accolades because I'm not posting it on social media but I want to share with you what I do so you can understand but I would even set up a checklist on your fridge you know empty the trash do the dishwasher running the vacuum cleaner through just things that allow the place to be tidy it doesn't have to be perfect and and and I do this because what I find is that when you reset the room having a clean space is definitely an extension of your psychology like remember want to say with your body when you when you are put together when your hair is done when you take a little bit of pride in your presentation it will help with your internal state your environment and your physical appearance is an extension of your internal mental state whether you want to admit that or not now you do have people that are like narcissists and very pedantic about the way they look they might be a hot mess internally but you can't have someone that is truly dulled and internally but they live like a slob and everything's a hot mess you can't have that option so I say reset your room so at the end of the day when I finished in my office with my walking pad in my gym I'll literally make sure all my weights are put away I make sure all the gym equipment is stacked away tidy I'll run the vacuum cleaner quickly through the garage floor because I'll usually it leaves and bits of grass and stuff blowing in here if I have the door open and it's done and it's done in about three minutes so now in the morning when I come in I know where everything is I'm not stumbling around weights off on the floor trying to pick stuff up everything is streamlined smooth transitions you know I've worked with a number of like high performing former operators navy seals army ranges green beret they do this with their gear they do this with their rifle they do this with their firearms they do this with their kit everything is locked away put in place reset that we in this concept remember this slow is smooth and smooth is fast that's what they say so when you can slow down and you can get intentional with a smooth process that actually allows you to move faster because you know where everything is you're not just stumbling around stuff everything is in the right spot so that way in the morning you know when I'm trying to find things for their breakfast or I'm trying to find the right supplements I need or whatever I know where everything is and everything's locked in but again like I'm saying you may not be there yet just put together a checklist of daily habits that you know you want to do to keep on top of your living environment your space and I will say guys there's just there's a level of there's a level of like gratitude and pride around just keeping your space nice I think there's like a real appreciation how are you ever going to appreciate these next levels in your life with these big goals you have if you can't even appreciate what you have now right answer that I mean that's so important to think about so talking about resetting the rooms having everything organized making sure that your gym clothes are done and clean and locked in thinking about your supplements being staged thinking about your phone being charged thinking about you know what time of day do you take your peptides you're going to do it while you brush your teeth what I would tell you is this let let me give you a suggestion think about habits that you have on a daily basis right now brushing your teeth what else what time what time of day do you got do you eat think about that what time of day do you do the dishwasher what time of day do you walk the dog what type of day do you do insert whatever habits you do on a daily basis already what positive tool can you take from this discussion and you can stack into something you're already doing consistently and if you have to set an alarm reminder to prompt you and remind you to do it to start with that's okay set the alarm reminders I have a I have two things I have some alarm reminders is prompts and I have a chat GPT channel that's called phrases daily planner and I'll walk or if I'm driving running some errands in the morning and I'll be on my chat GPT communicating with it and I'll be telling what I have what are my what are my action items for the day and it already knows my non-negotiables and then I'll kind of verbalize what time I want to train what time I want to do x y and z and it organizes my routine for me I then look at that routine every hour to see where I'm at and I'll check things off that list that way I'm not trying to remember all the micro details when you can dump some of this into an external hard drive like chat GPT or like a planner that will help you stay sharper you won't feel like you're being as forgetful very often you don't have ADHD you just got so many tabs open and you're trying to do so many action items one at a time like in a very unproductive way right a very unproductive way I even explain it even with my training I train leagues twice a week and the reason why I say this is because the bigger the muscle group the bigger the metabolic response you get a bigger muscle building anabolic and a bigger fat loss response when you train these big muscle groups now the it's a bit like I'll give you an analogy though it's a bit like you mowing your lawn and you either mow your lawn with a ride on mower or you mow your lawn with like a little push mower both outcomes you're still mowing the lawn you're still mowing the lawn if it were there it's a push mower or the ride on it's still getting done but how much longer is it going to take for you to do the push mower like you might do the ride on mower in 30 minutes and you might take five hours to do the push mower but you're still getting the lawn mower so you can still say I got it done I got it off the list but you did it in a very very inefficient way so now you have you've lost four and a half hours that you can't do other things so how does this relate to training well because I train these big muscle groups often I don't have to train as much I don't have to do as many sets because I'm creating such a big metabolic response I don't have to diet as much because my metabolism is so revved up so now I'm not only having to diet as aggressively as someone else but I'm able to train shorter periods because the response is better the ROI is better it's the ride on versus the push mower and then obviously when you're habit stacking onto those types of principles that's how you get all of these things done it's how you have time to run through the grocery store it's how you have time to meal prep yourself it's how you have time to make your own meals it's how you have time to do your own laundry and still put yourself together every day so you look presentable and train every day and still have time to connect with your family I literally allocate time every day to spend a little bit of time with the kids during the day as a connection point and I even have multiple times during the week where me and Lauren have these little team meetings and I don't sail this to brag because like I said I've never shared this with people before this is me telling you how effective these principles are they really do work and obviously you're going to have to find your sweet spot you're going to have to find what works for you and play with this but you can't just keep working harder and you can't keep using like excuses like I just forgot or I just don't have enough time that those are just not valid excuses in 2026 with these techniques they're just not you got to ask yourself where are my leverage points what can I outsource how can I be more strategic with what I'm doing and what I would tell you it's just just and clothing closing is get into my business athlete council reach out for someone on one coaching I can help you with all this stuff I can help you figure these things out a lot of this is what I do see people just think it's just nutrition stuff I I focus heavily on your lifestyle and your psychology because if those things are good everything gets easier you become a high tide that rises all ships and if you're thinking today it sounds good but I just don't feel like I have the bandwidth for this stuff your life that you want to create the person that you need to become to create that beautiful story and that beautiful outcome in your business and in your relationships it's going to require a different version of you and that version is not the person you are right now it's going to be a different version someone that is more intentional with all of these things that I shared today so if you want help with that reach out but leverage these things habit stack like a savage and practice with it think about it today write some down and test them alarm reminders for it and fail forward I promise you guys sometimes it's not just about working harder and most of the time it's not a motivation issue you just need better systems and once you do that you can achieve almost anything