Finding a balance between a busy schedule and a healthy lifestyle is a challenge that many men face today. Add to that your responsibilities as a significant other and father and it's easy to see why so many men put their health on the back burner.
For many men, going all in for brief periods of time feels like the perfect solution. Unfortunately, that rarely works and even if it does, the results don't last.
In this episode of the Unshakable Habits Podcast, Stephen Box breaks down why it rarely works and gives you a better approach.
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Hey guys.
Stephen Box:Welcome to the Unshakable Habits Podcast where we help men to develop
Stephen Box:strong minds and strong bodies.
Stephen Box:With habits that seamlessly fit into your life so that you can be the husband,
Stephen Box:father, and leader that you desire to be.
Stephen Box:I am your host Stephen Box.
Stephen Box:I am a national board certified health and wellness coach, and today we're
Stephen Box:going to be doing something a little bit different because I'm going solo.
Stephen Box:Before I jump into.
Stephen Box:And tell you what we're gonna be talking about today.
Stephen Box:I did just want to answer a question.
Stephen Box:I'm beginning asked light lately, which is Stephen, where have you been?
Stephen Box:haven't posted a podcast episode in a while.
Stephen Box:And the answer to that is, As I just mentioned, I am now a national board
Stephen Box:certified health and wellness coach, and I needed to take some time off
Stephen Box:to prepare for the exams for that.
Stephen Box:So that is where I've been and why I have been missing, but.
Stephen Box:I am back and excited to be here.
Stephen Box:also you might have noticed in the intro there, we have a
Stephen Box:brand new focus for the podcast.
Stephen Box:we are now exclusively focused on helping men to improve
Stephen Box:their habits and their health.
Stephen Box:And this is something I'm really passionate about.
Stephen Box:So going forward, you're gonna be hearing a lot of different content
Stephen Box:around health and it's gonna be this idea of connected health.
Stephen Box:Which entails not just your physical health, but also your
Stephen Box:mental health, your emotional health, your spiritual health, your
Stephen Box:relationships, your environments, right?
Stephen Box:and we'll also talk about other things like financial health, which, I know
Stephen Box:is a big topic for a lot of guys.
Stephen Box:create a lot of, stress in your life.
Stephen Box:So we're gonna be helping out with a lot of that different kind of
Stephen Box:stuff and really, Helping you to learn how to incorporate all these
Stephen Box:things into your life without turning your life upside down.
Stephen Box:Which actually brings me to today's topic, and that is this idea of
Stephen Box:how do we actually manage to get healthy when life will not slow down.
Stephen Box:Or another way that you might think about this is, , why we should
Stephen Box:stop waiting for life to slow down.
Stephen Box:So this came to me based on a conversation I had with a client a couple weeks ago.
Stephen Box:this person came to me after trying to do it on their own at
Stephen Box:the begining of the year and not really having a lot of success.
Stephen Box:Part of the reason they felt they weren't having success was
Stephen Box:that their schedule's so crazy.
Stephen Box:This just been super hectic for them.
Stephen Box:And they didn't have the time.
Stephen Box:They didn't have time to cook, they didn't have time to exercise, they didn't have
Stephen Box:time for really much of anything at all.
Stephen Box:And.
Stephen Box:Work's about to slow down for them for a period of about three or four weeks.
Stephen Box:So their plan was to hire me as a coach and really maximize
Stephen Box:that three or four weeks.
Stephen Box:Now, maybe you've taken that approach before, and if you have
Stephen Box:judgement free zone, no worries.
Stephen Box:But I'm going to talk to you today about why that approach.
Stephen Box:Very seldom works.
Stephen Box:So here's the thing, a and this is part of the conversation I had with this client.
Stephen Box:When we say, okay, life is gonna slow down.
Stephen Box:Let me really immerse myself into that time period, and
Stephen Box:really just maximize my efforts.
Stephen Box:Sounds great in theory, right?
Stephen Box:You go really hard for a short period of time and then you just reap the
Stephen Box:benefits of it for the rest of your life.
Stephen Box:Uh, no, not quite.
Stephen Box:The way it works, what usually ends up happening is one or two things.
Stephen Box:Either people think they're going to commit to going all
Stephen Box:in for that short period of.
Stephen Box:Only to realize that they are missing the fundamental skills, tools, and
Stephen Box:resources that they need to be successful.
Stephen Box:So for example, if you don't know how to cook, then suddenly meal prepping
Stephen Box:and eating healthy meals all the time is going to be incredibly difficult.
Stephen Box:You could eat out, you could order meal service, different things like that.
Stephen Box:And if you have the money for that and you have the ability to order
Stephen Box:healthier foods from restaurants, or you have meal services, you
Stephen Box:can get delivered to your house.
Stephen Box:Cool.
Stephen Box:I have no issue with that, if that's something you can afford.
Stephen Box:But not everyone can afford those kind of service.
Stephen Box:. And so we have to look at all these little things to say,
Stephen Box:are you really in a position to even maximize that time period?
Stephen Box:But let's pretend that you are.
Stephen Box:Let's just say that you are.
Stephen Box:And let's say that willpower is not an issue for you.
Stephen Box:You will knock it out.
Stephen Box:You will be locked in for that time period.
Stephen Box:So the next problem that we will oftentimes run into, We crank
Stephen Box:everything up for a few weeks and then things get busy again.
Stephen Box:And then what happens is we fall off and we fall off hard, as in we just stop doing
Stephen Box:everything because that all or nothing mentality starts to kick in, right?
Stephen Box:So when that happens, we just fall off.
Stephen Box:and we lose all the results that we gained in that short period of time.
Stephen Box:Frustrating.
Stephen Box:And again, if you've been here, if this sounds like you, no judgments.
Stephen Box:I've been there myself.
Stephen Box:Okay.
Stephen Box:I went through that process multiple times before I finally
Stephen Box:got it right and lost 80 pounds.
Stephen Box:And cap it off, because here's the reality of the situation guys.
Stephen Box:It's not about waiting for perfect opportunities in life.
Stephen Box:For some of us, that opportunity never comes.
Stephen Box:For most of us, it comes in small windows and it never lasts.
Stephen Box:But if you can learn.
Stephen Box:To make these things fit seamlessly into your life, no matter how crazy things get.
Stephen Box:Oh man.
Stephen Box:That is a game changer, guys.
Stephen Box:I'm telling you.
Stephen Box:So a couple things to con keep in mind here.
Stephen Box:Number one, when we talk about simple changes, when we talk about
Stephen Box:things that seamlessly fit into your.
Stephen Box:I think there's this idea that means slow progress, and that's not necessarily
Stephen Box:true because what it depends on is where you are in your journey at that time.
Stephen Box:For some people, they do not have a solid foundation yet, and for them
Stephen Box:a slow start might be the best.
Stephen Box:But maybe you already have a great foundation.
Stephen Box:Maybe you already know how to eat well, maybe you already
Stephen Box:know how to cook healthy meals.
Stephen Box:Maybe you already know how to exercise.
Stephen Box:Maybe you already know all these things and your skill sets are extremely high.
Stephen Box:So for you, we might be able to put more on your plate.
Stephen Box:, but the key is that it's not about trying to be perfect for a couple weeks, right?
Stephen Box:The idea here is that we want to think of this like a dial, right?
Stephen Box:A, and this is a concept that I got from Precision Nutrition, who I'm
Stephen Box:certified through, that we can look at even, I'll just use exercise here as
Stephen Box:a simple example, but you can use this concept with anything, but we can look.
Stephen Box:Any habit we want to create as a dial, any behavior that we want to do as a
Stephen Box:dial, that dial goes from one to 10.
Stephen Box:It never goes to zero.
Stephen Box:Okay?
Stephen Box:And that's the key here, is that it never goes to zero.
Stephen Box:There is no off one is if my life was absolutely pandemonium, super
Stephen Box:crazy, what's something I could do?
Stephen Box:And the answer to that question.
Stephen Box:Is what you put at one.
Stephen Box:So as a simple example, if we're talking about exercise,
Stephen Box:maybe I say, you know what?
Stephen Box:I could get up and I can knock out 20 pushups no matter what.
Stephen Box:So first thing in the morning, I roll outta bed, I hit the
Stephen Box:ground, I'll do 20 pushups.
Stephen Box:Done, right?
Stephen Box:I've now hit my minimum for the day, right?
Stephen Box:Or maybe I went into the day with the intention of doing
Stephen Box:something a little bit more.
Stephen Box:and it got away from me.
Stephen Box:End of the night, I'm sitting there, I haven't done anything.
Stephen Box:I'm like, you know what?
Stephen Box:I'm gonna do my 20 pushups.
Stephen Box:I'm gonna turn my Dow to one four today.
Stephen Box:Now, are you going to get maximum results at one?
Stephen Box:No, but mentally it's going to keep you locked in.
Stephen Box:It's gonna keep you into the pattern of exercise, and that's why this
Stephen Box:concept is so powerful and so important because guys, I'm telling you where
Stephen Box:we get ourselves in trouble with this, all or nothing thinking is that.
Stephen Box:We feel like I can't do it full force today, so I might
Stephen Box:as well not do it at all.
Stephen Box:And you have a couple of, I didn't do it at all days.
Stephen Box:And the next thing you know, you're done.
Stephen Box:Your consistency's gone, your willpower is gone.
Stephen Box:And before you know it, you've just, you've missed several days and it's over.
Stephen Box:Okay.
Stephen Box:On the other side of the spectrum here, we got a 10, right?
Stephen Box:That's what's the absolute best workout you're gonna do, right?
Stephen Box:I'm gonna go work out for an hour or whatever, right?
Stephen Box:It doesn't really matter what it is.
Stephen Box:The specifics aren't super important here.
Stephen Box:What's important is that you understand that on your best days, you're well
Stephen Box:rested, you slept well, your stress is low, your nutrition has been on point,
Stephen Box:your energy levels are super high.
Stephen Box:Turn that dial to a 10, let's.
Stephen Box:But on the days that it's not, let's turn it down to a one.
Stephen Box:There's no shame in having to turn the dow to a one.
Stephen Box:Okay?
Stephen Box:A lot of us are turning the dow all the way to zero, a lot of days right now.
Stephen Box:So why would we not just turn it to one and at least mentally
Stephen Box:stay locked into this pattern?
Stephen Box:Okay.
Stephen Box:So guys, that's what I wanted to bring to you today.
Stephen Box:I wanted to bring this concept to you of why we need to stop
Stephen Box:waiting for life to be perfect.
Stephen Box:We need to stop waiting for these circumstances to align themselves
Stephen Box:for us and not just the way out.
Stephen Box:One more thing for you here just to consider, just in case you haven't
Stephen Box:bought into this idea yet, if part of your motivation behind getting.
Stephen Box:So that you can be a better husband and father, and you find yourself really
Stephen Box:focusing on the leadership aspect at work.
Stephen Box:Then here's the challenge I want to give you.
Stephen Box:I want to, I want you to ask yourself, honestly, when you're
Stephen Box:focusing on work, are you being the best father and husband you can be.
Stephen Box:If the answer to that's no, I want you to ask yourself, when you've turned
Stephen Box:around and you take that downtime that you're gonna get, and you focus
Stephen Box:on exercise and nutrition and all of the things involving your health, and
Stephen Box:that's your main focus, is that going to impact being a good husband, a good
Stephen Box:father, and you've been, a good leader?
Stephen Box:Probably right?
Stephen Box:And then all of a sudden things get crazy again, and now you're
Stephen Box:back to being focused on work.
Stephen Box:So if your goal is to be a better father and a better husband, but you
Stephen Box:also want to have better health guys, I'm telling you this concept of the
Stephen Box:dial, being able to adapt things and.
Stephen Box:Not always feeling like you have to go all in and learning how to make these habits
Stephen Box:fit seamlessly into your life so that it frees up more time in your schedule.
Stephen Box:It allows you more flexibility to be there with your wife.
Stephen Box:It allows you more time to be there with your kids, and it allows you to focus
Stephen Box:on work and get stuff done when you're.
Stephen Box:. That is when things go so much smoother and when things do get
Stephen Box:a little bit crazy and you can't possibly be everywhere at once, we
Stephen Box:can always turn the dial down, right?
Stephen Box:Sometimes we just maintaining our health is where we are, and then when
Stephen Box:things do lighten up a little bit, when things are a little bit better,
Stephen Box:we can always crank the dial up, but let's not ever have that thing.
Stephen Box:So if you enjoyed that, wanna ask a favor?
Stephen Box:if you could head over to unshakeable habits.com/podcast and at the top
Stephen Box:there, you're off, you're gonna see a link to rate the podcast, and I
Stephen Box:would appreciate you just hopping in there and giving me your feedback.
Stephen Box:Let me know, did you enjoyed this format?
Stephen Box:did you get some good value out of it?
Stephen Box:and while you're there, feel free to go ahead and.
Stephen Box:Download the ultimate habit Checklist, checklist and mini guide, that is going
Stephen Box:to give you a lot more information on some of the things that I've
Stephen Box:talked about today, about how do we actually implement these changes?
Stephen Box:How do we actually start setting ourselves up for success?
Stephen Box:How do we create better goals?
Stephen Box:All those kind of things are gonna be there on that sheet.
Stephen Box:So guys, this is Stephen Box.
Stephen Box:For the Unshakable Habits Podcast, and I want to just remind you that
Stephen Box:we're not all born unshakable, but we can all become unshakable.