Get my FREE resource: A Daily Time Check (http://wendybazilian.com/timecheck). A simple, step-by-step guide to examine how you spend your time, reflect on your daily time allocation, and identify areas for positive change. Keep reading for more details!

This episode means a lot to me. In this episode, we’ll dive into “why” behind the title 1,000 Waking Minutes and the importance of taking inventory of where we spend our time each day. With 1,000 waking minutes available to us an average, how much of that time is spent intentionally? Together, we’ll explore the idea of time as life's currency and how small, mindful changes can transform your daily routine. I’ll guide you through a simple exercise to help you evaluate where your minutes go and how to prioritize what truly brings you joy and fulfillment. By learning how to capture and assess your time, you'll discover the small changes that can lead to more meaningful, productive, and fulfilling days.

Whether you're feeling overwhelmed or just curious about optimizing your time, this episode offers tools and strategies to help you make every minute count.

FROM THE EPISODE:

Check your minutes. Where are you spending them? What's missing and what do you want to make more room for? Which of those activities within those minutes are life-enhancing? Which are life-diminishing? We may not be able to just remove everything that's life-diminishing, but we may be able to get to a better balance on that spreadsheet, so to speak, of more of the life-enhancing ones.

WE DISCUSS:

-(2:00) Why 1,000 Waking Minutes: The math and the meaning

-(8:51) The bank account with magical coins

-(10:04) A personal story about my friend and an hourglass

-(16:33) The mindful minute: Experiencing time in a joyful memory or at the ocean’s edge

-(23:16) How music connects us through time, and a playlist for you

-(31:57) Time check! Taking inventory of our 1,000 waking minutes

-(37:42) Today’s question: What's the smallest change you could make in your daily routine that would have the biggest impact?

-(41:01) Gratitude to my team and you!

RESOURCES

FREE DOWNLOAD: A Daily Time Check. Plus, a BONUS PLAYLIST - A Musical Journey Through Time (http://wendybazilian.com/timecheck). This playlist of songs is inspired by moments of reflection, memories, and the passage of time. Let these melodies remind you of the preciousness of each minute and inspire you to live each one fully.

CONNECT WITH WENDY

Follow me on Instagram @1000wakingminutes

Learn more! https://www.wendybazilian.com/

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

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●     Comment & Join the conversation! Share your thoughts or questions by visiting my website (https://www.wendybazilian.com/), or connect with me on social media.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

So if you think of these 1k minutes as a

2

coins, how are you going to spend them?

3

Are you spending those minutes on

things that bring you joy, that foster

4

good health, that are fulfilling?

5

We experience 1,000 waking

minutes on average every day.

6

How are you spending yours?

7

I'm Dr. Wendy Bazilian, and you're

listening to 1,000 Waking Minutes.

8

I can't wait to connect with you here with

practical ways to eat well, move daily,

9

and be healthy to optimize every waking minute

you live for a happier, healthier life.

10

Thank you for sharing some of

your waking minutes with me today.

11

Let's get started.

12

♪ I'm saying yes to better days, yes ♪

13

♪ I'm on my way, yes ♪

14

♪ It's gotta be okay, yeah ♪

15

Hello and welcome to 1,000 Waking Minutes.

16

I'm Dr. Wendy Bazilian, your host and

guide on this journey to make

17

the most of our daily lives.

18

Becoming more aware of our

choices that we make

19

during our 1,000 waking

minutes on average each day.

20

I'm excited about this episode

today, it means a lot to me.

21

How often do you think about

the time that we have each day?

22

Not just the hours,

but the actual minutes.

23

We've all heard the

saying that time is money.

24

But I like to think of it a little

differently, with a little bit of a twist.

25

Time is life's currency for sure.

26

And each minute that we're awake is sort

of like a coin that we get to spend.

27

I think of it like a gem even.

28

And the question is, how

are you spending yours?

29

So, today's episode is about

the title of the podcast.

30

The why behind this podcast.

31

And getting grounded in why I think

it's an important concept to me.

32

And to invite you,… so it's really for

us, to explore and discover this together.

33

So why did I choose to call this

podcast 1,000 Waking Minutes?

34

Well, it comes down to a bit of math

with a whole lot of meaning for me.

35

We all have 1,440 minutes in a given day.

36

In a 24-hour period, every

single one of us has the same

37

amount of minutes every day.

38

If we're getting the recommended,

which I know some of us aren't, and

39

we certainly aren't every night.

40

But if we get the recommended

— 7 to 8 hours of sleep each night.

41

And I certainly hope you are, and

we'll talk about ways to perhaps

42

craft our days toward good health.

43

We know that our health can be supported.

44

Our rests can be beneficial

and more restorative.

45

But if you take out the 7 to 8

hours, that's about 440 minutes.

46

Or specifically it's about

7.33 hours, give or take.

47

So that leaves us with about 1,000 waking

minutes to live our lives each day.

48

These are life's currency.

49

These are waking minutes, our

times to be active, to connect,

50

to nourish our bodies and our minds.

51

To work, to do, to be, and to

pursue what really matters to us.

52

So this sort of came to me

at some point years ago.

53

I was teaching classes and I

was thinking about our time.

54

And I've always valued time

as something important.

55

If you give me your time or share

time with me, I value that, knowing

56

that we live busy, hectic lives

and we've got a lot going on.

57

But I always think that we're all

wanting to better ourselves and better

58

humanity, perhaps, in the process as well.

59

So, if you think of these 1,000

minutes as a piggy bank and it's

60

filled with 1,000 magical coins.

61

And these are magical coins

you get to spend every day.

62

How are you going to spend them?

63

Are you spending those minutes on

things that bring you joy, that foster

64

good health, that are fulfilling?

65

How many are spent purposefully

on work or necessary errands that

66

keep you moving forward in life?

67

How many sort of slip away on autopilot

and are lost to the daily grind?

68

So that's the simple math.

69

That's where it came from.

70

And I could end the episode right there.

71

I guess I told you the ‘why’.

72

But I want to explore it even further

on how we can capture that and why

73

and how we can have lots and lots

to talk about in the time ahead.

74

And how I hope it's a connection point

where we can expose our vulnerabilities

75

to each other, our wins, and celebrate

our successes together and more.

76

So by explaining the math, we have 1,440

minutes in a day, minus those 7 to

77

8 hours of sleep if we're optimizing

health through the kind of sleep we get.

78

And it leaves us about

those 1,000 waking minutes.

79

A few more examples and later I'll be

encouraging you to check your own days.

80

I have a task to do.

81

It won't be too hard.

82

And hopefully it'll be a great

exploration, focusing on the positive

83

and identifying some pain points as well.

84

But we're going to check our own

days and where we're actually

85

spending our 1,000 waking minutes.

86

Think about an 8-hour work day.

87

So some of the things are

non-negotiable, right?

88

8-hours of work is 480 minutes.

89

You automatically have

to subtract that out.

90

And it leaves about 520 minutes.

91

It's more than I even thought

when I first did that math.

92

I thought, oh my gosh, well,

8-hours are spent working.

93

Think about maybe a 10-hour work day.

94

Maybe that includes your commute or maybe

you work longer hours, or longer yet.

95

But that 10-hour workday is 600

minutes and it leaves 400 minutes

96

to make up that 1,000 waking minutes

where ‘other things’ are happening.

97

Think about errands and prep.

98

How many hours do you spend or want

to spend or can commit to that?

99

Is that 2-hours or 120 minutes?

100

So, we start by having our piggy bank

full and then we start allotting our

101

spending of our coins on a daily basis.

102

I think that this sort of gets to

the idea of mindful living in a

103

matter of sense—without the woo

woo, you know, we can go there.

104

But really, it's the practical part of

being present in the moment with the

105

expectation of a tomorrow, with planning

and building in…Not as if this is

106

your last day, how would you spend it?

107

But this is one of many days

we're stringing together.

108

And how will we be capturing

these minutes in our lives?

109

I believe that by being more aware of

how we spend our minutes, we can start

110

to make small and meaningful changes that

add up to big differences in our lives.

111

So I like to start where we're at and

figure out what we want to do, prioritize,

112

figure out what we've got before

us, before we start trying to insert

113

something or overhaul anything, because

that's almost a recipe for failure.

114

We've got to know what lies in front

of us before we can navigate change.

115

So imagine if just a few minutes each day

were redirected from mindless scrolling,

116

for example, to take a quick walk outside.

117

Or from a rushed meal that you

might be taking at your desk

118

to a mindful meal, maybe in the

company of a colleague or a friend.

119

Think about the small shifts over

time, the ways we can transform the

120

moments and minutes that we're already

spending and how we experience our days.

121

And the cool thing is, you're likely

doing some of these things already,

122

but you may not be fully aware of them.

123

And at times, our daily routine

just seems to unfold in front of us.

124

I want to bring us to a point of

awareness so that we can capture and

125

see more where we're spending that time.

126

So again, let's think about

1,000 waking minutes like this.

127

You've got your bank account.

128

You've got 1,000 coins.

129

This is not a dollar system.

130

These are not pennies.

131

These are not euros or yen.

132

They're magical coins and

they represent precious time.

133

They're deposited in the bank

every single morning when you wake.

134

You can spend them however you want.

135

But once the day is over and your head

hits the pillow for sleep, the coins

136

disappear until the next waking day.

137

How would you spend them if you knew they

were the only ones you had for the day?

138

How would you invest in things today that

make you happy, healthy, and fulfilled?

139

Or would you let them slip away on

some things that don't really matter?

140

Some of both, perhaps, and I think

that that happens to most of us.

141

What's the balance between those?

142

So thinking about every minute

being a choice, it's a chance

143

to invest in our health, our

relationships, and our passions.

144

And while we can't be perfect, no

one is, we can be a little more

145

intentional about how we spend

this precious currency called time.

146

So I thought in the pursuit of sharing

and still getting my feet wet in this

147

whole new forum called the podcast,

I thought I would share a little

148

bit of a personal story about time.

149

I have a very dear friend of a couple

decades plus who recently passed.

150

I loved when we connected over calls.

151

We didn't live close, not too, too

far, but it was a flight and a drive.

152

We would have calls and video visits,

and we'd be in person when we could.

153

But we would have marvelous

discussions about life, health,

154

what we were interested in, concerned

about, troubled with the world.

155

The wondrous things we

observed in the world.

156

It just sort of…, it wasn't

rambling, it was meandering.

157

And then sometimes we would

discuss… many times, in fact, “

158

“what are you reading?” What books or

articles have you been looking at?

159

What have you been listening to in terms

of presenters or podcasts or stories

160

that we've been hearing or revisiting

from our lives and those of others?

161

So I've always loved

sort of watching time.

162

I know this causes some anxiety in others.

163

I'm not talking about waking up in the

middle of the night, you know, distressed

164

about when the alarm is going to go off.

165

I've had those moments, too.

166

“What time is it now?

167

How many more minutes of sleep do I

get?” But watching time pass in certain

168

contexts, allowing time, and watching it

sort of creep and even rush at times past.

169

And I think that nothing shows how

time passes better than an hourglass.

170

So my friend, back to my friend

for a second, he was an avid

171

reader, a worldly thinker.

172

He was engaged human in business,

wildly successful in his endeavors.

173

And he was really committed to his

personal health, …philanthropic.

174

And he expressed to me that even

he struggled sometimes to just

175

dedicate time uninterrupted to read.

176

It was one of our favorite passions,

something to talk about, but what he

177

meant and what he communicated was reading

just for joy, just making sure that

178

there's crafted time in a busy schedule.

179

That it wasn't for a business

purpose or to be productive later

180

in the day or for a meeting.

181

It was just to be with reading.

182

So I had this idea because we were always

sort of bouncing ideas off one another.

183

And I got him an hourglass.

184

I got it off of one of our

great artistic websites.

185

I don't know if… I'm I guess I'm able

to mention things on a podcast, but

186

I'm being conservative at the moment.

187

So I got him a special hourglass and

it was filled to sift through

188

the narrow opening in 30 minutes time.

189

It was shipped from Australia;

I found an artist in Australia

190

who would create a wooden base

and then inscribe at the bottom.

191

It was a visual reminder for him.

192

And he set it up by his –and I hadn't

seen it where he had set it up originally,

193

but when I visited him next…he had set it

up next to his sort of lounge, lounger,

194

lounger, lounger chair where he would read

or take meetings or sit and enjoy his day.

195

But it was sitting right

there as a reminder for him.

196

It was also a reminder to others,

it turned out, that would maybe

197

otherwise interrupt him while he

looked like he was just sitting maybe

198

and not actively doing something.

199

And it was a simple gift of time

preserved for this specific purpose.

200

I had the wooden base inscribed with his

name with an apostrophe ‘S’ Time to Read.

201

And it was sort of in my own handwriting.

202

You know, I was able to send it in

and it was inscribed into the wood.

203

I thought it was, well, he

thought it was meaningful.

204

I thought it would be a fun way to sort

of celebrate the conversation that we had

205

had and were having on an ongoing basis.

206

So I have a few hourglasses.

207

And I might just get myself one in his

memory just like this with the 30 minutes

208

with the same purpose and as a reminder.

209

We all need reminders.

210

I've mentioned in other

episodes, the post-it note.

211

I use a post-it note as sort of a symbolic

term for actual post-it notes,

212

but also for ways that we remind ourselves.

213

Sort of like a string on your finger,

if that analogy resonates with you.

214

In my childhood, we used to say, tie

a string on your finger to remember.

215

I don't know that I ever did that, but reminders.

216

And we all need reminders

that we're works in progress.

217

And carving out time for

what's important to us.

218

Even if we're intellectually able

to wrap our heads around this,

219

we often need support and strategies

and assistance to get there, right?

220

So I hope to be that for you, too.

221

So with that in mind, for those

of you who might be viewing this,

222

I will take a picture and

actually post it on the podcast.

223

I have a beautiful little

two-minute hourglass.

224

And I remember getting this in

New York City at this incredible

225

Japanese shop with an artist that

did a lot of different pottery.

226

And they had brought these in

from another artist in Japan,

227

and they were specifically timed

with these little metal beads.

228

And I remember sort of falling in love

with this two-minute timer and just

229

sort of watching the passage of time.

230

You know, I've done this recently,

sometimes on a busy, hectic day, just to

231

sort of get a reality check on where our

time has gone, what time is before us….

232

I'll just sort of flip this and

almost get into a meditative trance.

233

I almost did it, for those of

you just listening right now.

234

Losing my train of thought, but I'm back!

235

– on looking at the sands of this hourglass

passing through and watching time go by,

236

two minutes spent with this hourglass.

237

So now we're going to have a

mindful minute together to set

238

the tone for this episode and

actually measure time together.

239

It's something that you can do

certainly on your own as well.

240

And I encourage you to do this maybe once

a day, or if you feel flustered and out

241

of sorts, like you're behind on something,

you may say, “oh, I can't do that.

242

I'm behind on things.” But just to

like take a pause and say, let me

243

meditate or think about or sit still

for one minute before reengaging.

244

First, we prepare.

245

So when I do a mindful minute, I want

to always verbally share with you,

246

as I would in sort of a classroom setting or

when presenting: prepare mentally and

247

physically for what we're about to do.

248

So imagine this first.

249

This isn't the minute.

250

I'm setting you up for it.

251

Close your eyes right as we're doing this.

252

Not if you're driving, by the way.

253

I hope you didn't close your eyes.

254

[~smile~] Otherwise, eyes stay

open and you can still participate.

255

And let's take a deep breath.

256

Picture the 1,000 waking minutes that

you have today as a collection of

257

precious gems or those coins I mentioned.

258

Picture that each minute, each one of

these is sort of unique, holding the

259

potential for joy, for productivity, for

relaxation, for chores, for everything.

260

As you breathe in, visualize

gathering these gems into

261

a beautiful mosaic perhaps,

262

that represents your day.

263

With each exhale, let go

of a tension or worry.

264

Now we're setting up our body.

265

Do a quick body scan.

266

If you feel any tight or tense

areas, try to shake them out.

267

We're not doing a full body scan

right now, but just do a quick

268

body check: physical, mental.

269

As you do this, know that you have the

power to shape your day with intention.

270

Tell yourself that even if you

don't believe it quite yet.

271

You have the power to shape

your day with intention.

272

Now open your eyes and we're ready

to explore how to make the most

273

of life's currency: your time.

274

Before we enter the minute together, I

want you to take a moment to think about

275

a recent experience that brought you

joy, a laugh, or some form of comfort.

276

What were you doing?

277

Who were you with?

278

And let that feeling sort of wash

over you as we breathe together.

279

And if you're not already wearing

one, I encourage you to smile right

280

now on purpose and keep that sort of

feeling in your body, that thought

281

in your mind, as we go through this

minute, this measured minute together.

282

And by the way, smiling, and I hope

that you smile at the joys that

283

life brings you, but smiling even on

purpose helps release endorphins that

284

are the feel-good hormones that can

help us feel better about our day.

285

A brief aside, if you're not... if you

can't capture that moment ‘on demand’,

286

you know, I don't remember a joyful moment or

you've had a hard couple days and I hope

287

that they get better if that's the case.

288

I know some of us feel paralyzed in

the moment when it's like, picture

289

a joyful moment or a feeling.

290

If you don't instantly remember

one, I'll give you one.

291

You can find your own moment

later and try this again.

292

But for now, imagine

yourself at the ocean's edge.

293

So either your place of joy, that feeling,

or at the ocean's edge and picture the

294

waves gently rolling in, softly creeping

up the sand and then retreating back

295

into the sea, only to come back up again.

296

Hear that kind-of soothing crackle

that happens on the sand as the water

297

meets the shore and feel the rhythm

of the waves as they flow in and out.

298

As we breathe in, the wave comes in and

we visualize them coming in or we hear

299

them coming in or we feel them coming in.

300

And they're gathering energy.

301

And as we exhale, they will

be retreating into the sea.

302

So we'll allow the rhythm to guide

our breath, letting the ebb and flow

303

bring you some calm and connection.

304

So we get to do a little meditation

at the same time as we measure time.

305

Now with your own moment of joy or

comfort, or this image and sound of the

306

waves, let's breathe and focus only on our

breaths and the image or sound that you

307

have in your self for one minute together.

308

I'm going to start with the chime,

and then I will end with the chime

309

at the end of the one minute.

310

Let's begin.

311

[CHIME]

312

Breathe into this minute.

313

Breathe out.

314

Breathe in and think of, hear, feel

the waves coming up to the shore.

315

Breathe out as you release your

breath and the waves retreat.

316

Breathe into your joy.

317

Breathe out.

318

Feel time marching ahead in front of us.

319

Let it linger a little longer.

320

Breathe in.

321

Breathe out.

322

[CHIME]

323

There you go.

324

We just measured one minute together.

325

I'm curious how that felt to you.

326

Was it brief?

327

Did it seem long?

328

Was it easy?

329

Did it make you feel uncomfortable?

330

Did your mind wander?

331

Did you get lost in thoughts?

332

There's certainly no one right response here,

and I'm always curious, honestly curious.

333

One important part of a

mindful minute like this

334

perhaps in this episode, or hit pause

if it's hot on your mind, is to reflect.

335

I invite you to take a moment to

jot down any feelings that emerged.

336

And then also, given that you're experiencing

one of your 1,000 waking minutes today this way

337

write down how you plan to use some

of your other waking minutes today that

338

feel joyful, supportive, or comforting.

339

What intentions will you set?

340

So, when we take a mindful

minute, I will always encourage

341

you then to reflect on it.

342

Thank you for experiencing that with me.

343

So, typically in my episodes,

I'll be sharing some research.

344

Each time we'll have a topic, we'll talk

about our 1,000 waking minutes, how this

345

practice might be relevant and fit into

your life, some practical tips how to do

346

it or do them or experience these things.

347

But I will typically and usually be

sharing some research, the evidence

348

or scientific actual evidence and

statistics or the current thinking

349

on the topic, and why that practice

or behavior may be worth considering

350

spending some of your precious waking

minutes on, along with those tips and

351

strategies that you might consider trying.

352

But since this episode is more about

the why in the name of the podcast,

353

the what's up with the title, and why

do I want to talk about this so much?

354

It's a personal reflection for me.

355

I love math and science, so the

minutes of the day is factual.

356

But instead of giving you science to

back a title, I don't know that that

357

exists per se, I wanted to share a couple

minutes about something else that came

358

to me as I was preparing for today.

359

And that's for music.

360

I love music so much.

361

It frames so many parts of our lives,

and it's something that is universal

362

and brings us together as humans.

363

I love music of many genres.

364

I play a little piano.

365

I love to sing.

366

I'm a full on amateur, but I do love

to sing and you'll hear me probably

367

blurt something out if not today,

…probably today!,… [and] other times

368

as they fit or as they come to me.

369

And I also played the oboe of all things

from grade 5, much to the patience

370

and pained ears at times of my family,

but well-through… all the way through,

371

I should say, college orchestra.

372

I was in a woodwind quintet, so I

developed my skill with the oboe.

373

And I love the memories that I

find when I'm listening to a song.

374

I'm quick to smile,

quick to move or dance.

375

I'll run faster with the right music.

376

And I will cry if a song hits

my heart or brings back a

377

memory and it enters my body.

378

Music connects us as humans,

as I mentioned, and that's

379

what I really love about it.

380

So while I was researching this episode

and thinking about what I hoped to

381

share with you, I got to thinking and

then playing and then asking others and

382

listening and compiling some songs about

time, about the minutes of our lives,

383

about how time is portrayed by artists.

384

And it took ‘no time’ for me to come

up with a list alongside some friends

385

and colleagues of, they would have at

least one instantly and often many more.

386

I've come up with 17 that

have hit me in various ways.

387

I had to stop somewhere and

get back to my own precious

388

minutes of other things in a day.

389

But I'd like to share with you

some of the titles, see if some key

390

lines resonate with you, maybe see

what they might stir up with you.

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Maybe there's others that will

instantly come to you that

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I don't have on this list.

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So first, of course, I think about

Time After Time by Cyndi Lauper.

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♪ “If you're lost, you can

look and you will find me. ♪

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♪ Time after time.” ♪

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You know, this one just instantly comes to mind when I think

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of songs and the connection to time.

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And not inconsequentially, I have

to mention that this is first on

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my list because my cousin, Eric

Bazilion, on my husband's side

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actually co-wrote this song.

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Isn’t that cool?!

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And of course, that's something that

we love every time that we hear the

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song – we think about him and our family.

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So, we love the catchiness of the song.

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I love the memories.

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I remember sort-of when it was released;

I remember times that I’ve heard it.

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I always find it curious when

I’m doing something and I hear it

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whether it’s a sign of something

at that moment to pay attention to.

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And of course, the meaning of the

song…about that sort of steadfast nature

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of love, the type of love that’s reliable.

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The people – the friends, the family

– that will be there, time after time.

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Time by Pink Floyd.

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The line, …”and you run and you run to

catch it, catch up with the sun, but

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it's sinking.” …“And you run and you

run to catch up with the sun, but it's sinking.”

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Picturing the running after

time and spending some of the minutes.

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How about the Green Day song?

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I think it's officially called Good

Riddance, I found, but Time of Your Life.

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♪ “It's something unpredictable,

but in the end, it's right. ♪

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♪ hope you had the time of your life.” ♪

420

And of course, the classic folk

song, Time in a Bottle by Jim Croce.

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♪ “If I could save time in a bottle,

the first thing that I'd like to do…” ♪

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Some other: Clocks by Coldplay….

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One Moment in Time, which I will not

even attempt to sing,

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but “give me one moment

in time,” by Whitney Houston,

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“when I'm more than I thought I could be."

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“Give me one moment in time when

I'm more than I thought I could be.”

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And followed up by another, “If I

Could Turn Back Time.” Cher – which

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I should not also be attempting

to emulate, but love that song.

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The Doobie Brothers, Minute by Minute.

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Do you remember the sort

of rhythm of that one?

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♪ “Minute by minute by minute

by minute, I keep holding on.” ♪

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I hope that you're being entertained

by this because I'm a little,

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verging on embarrassed, semi…, you

know, talking into the wide world.

434

And I'm feeling pretty happy and

joyful at the same time that I'm

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thinking of musical moments that

have time engaged, and memories

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are flooding back even as we speak.

437

I love Time is Love by Josh

Turner, the country song.

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“Time is love, gotta run.

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Love to hang longer, but I got

someone who waits.” One of the

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great lines or lyrics in that song

is “I only get so many minutes.

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Don't want to spend them all on the clock.

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In the time that we spent talking,

how many kisses have I lost?”

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I was a big fan of Howard

Jones back in the 80s.

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So, Life in One Day by Howard Jones.

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♪ “Don't try to live your life in one day. ♪

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♪ Don't go speed your time away.” ♪

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That one.

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There's several by country singers

like Kenny Chesney, Don't Blink.

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Brad Paisley has that Letter to Me, that

beautiful story of like writing a letter

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to your 17-year-old self that he was

inspired to write after a book that I

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think his wife was reading at the time.

452

And something we'll talk about in

a future episode, sort of writing

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letters to your ‘future self’.

454

And we'll come back to that.

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And 26 Cents by the Wilkinsons.

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“Here's a penny for your

thoughts…” This is from a mother.

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“Here's a penny for your thoughts, a

quarter for the call and all your mama's love.”

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”A penny for your thoughts, a

quarter for the call and all your mama's love.”

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Twenty-six cents, about being

there and the time you will be there.

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Through the Years by Kenny Rogers.

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One of my all-time favorites: Seasons

of Love from Rent, which literally uses

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“525,600 minutes, 525,000 moments so dear.

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How do you measure, measure a year?

464

How about love?”

465

And then of course, always good

to end with The Rolling Stones.

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♪ “Ti-i-i-ime is on my side. ♪

467

Yes, it is.”

468

So those are a few most stuff

I rolled through the 17.

469

I've never done an official shared list.

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So this is my, you know,

embarrassing reveal here.

471

I know that some of you are

digital natives probably.

472

Or you're much more advanced than I.

473

I don't even know if I can

share it as a playlist per se.

474

You know.

475

But in my show notes, or certainly

via e-mail, I'd be happy to do that.

476

I'll be researching that right

after the episode, but I'm certainly

477

willing to share if you'd like.

478

And I'll certainly post the

titles for you that I that I came

479

up with and had fun, sort of,

480

homing in on which I

wanted to share today.

481

I'd love, love, love to hear any of

that spring to your mind when you're

482

thinking about music and time and

the songs that matter in your life.

483

So in the last few minutes here of

this episode, before I wrap for today,

484

I would like to give some concrete

instruction or a task ….a little bit

485

of an “action item” perhaps I should

call it on how to prioritize or think

486

about an “Action To Do List,” on how

should we do something with this idea

487

of 1,000 Waking Minutes based on what

we talked about today in this episode.

488

So how do we prioritize our

activities and enhance well-being

489

like exercise, meditation, or

nourishment, all those things.

490

How do we prioritize those if we don't

know how we already spend our waking

491

minutes or we're not sure how those

1,000 waking minutes actually pan out?

492

So the task is to check your minutes

or to do a self-audit so to speak.

493

This is a non-judgment forum.

494

Absolutely.

495

Check your minutes.

496

Where are you spending them?

497

What are the non-negotiables like work

or are running kids to school or things

498

that you absolutely know take certain

amounts of minutes from your day every

499

day that you spend your minutes on?

500

What's missing and what do you

want to make more room for?

501

Which of those activities within

those minutes are life-enhancing?

502

Which are life-diminishing?

503

We may not be able to just remove

everything that's life-diminishing, but

504

we may be able to get to a better balance

on that, that spreadsheet so to speak,

505

of more of the life-enhancing ones.

506

And then take 1,000 and

start subtracting them out.

507

Take a look.

508

See where you dedicate the time and

then reflect on how you spend those by

509

using various categories of your day.

510

I'll put a reminder checklist

up on my website that you can

511

download and follow and also add to.

512

You can get that at

www.wendybazilian.com/timecheck

513

First, I would encourage you to look at them

under the three broad categories.

514

I love to... my professional

mantra, my personal mantra:

515

Eat Well, Move Daily, Be Healthy®

516

What are your commitments, your

hobbies, your family, your work

517

and your self-care taking up your

1,000 waking minutes each day.

518

So just to give you a few examples,

under Eat Well: how many minutes in

519

meal planning or preparation the time

spent already or time you'd like to

520

spend on it on eating on actually

eating on being around the table or

521

eating your meals during the day on

nutrition and learning or culinary,

522

you know, like learning a new recipe.

523

Or learning about different

diets that you're interested

524

in, or the foods to support your

health or your family's health.

525

Under Move Daily on moving and you're

active, living both fall in what are...?

526

What is your dedicated time to exercise?

527

What days?

528

Do you have a routine or do

you need one or want one?

529

What are your active

living just the every day?

530

What are the…? What's the movement that you

make the stairs that you climb every day?

531

Do you have a standing desk?

532

Do you stretch?

533

Do you walk or bike different places?

534

Do you enjoy that?

535

Include the outdoor activities that

you might engage with and, as well

536

as functional movement: The things

that involve physical effort that

537

are like lifting the groceries and

bringing things in from the car and

538

picking up your kids...literally.

539

If not, you know, talking about

picking them up at school in the car.

540

And then Be Healthy.

541

That's things like self-care and sleep.

542

Prioritizing a healthy sleep routine so

you can maximize your waking minutes.

543

Your mental health.

544

That could include counseling and

therapy and reading, and all kinds

545

of activities, and meditation.

546

Things we'll talk about and also growth.

547

So think about our professional

work, your professional work that

548

might be paid professional work as

well as your creative pursuits that

549

feel like they're meaningful to you.

550

Think about your home and family.

551

It sounds like a lot, but I'm giving

you something to play with in your

552

mind, the different categories.

553

And I'll actually list them out in the

show notes so that you have something,

554

maybe a checklist to sorts to sort

of scan, see what you covered there

555

if you missed anything and I

may be missing something, I don't

556

have a fully expansive list here.

557

But your household chores, your

errands, the mental and invisible

558

load that a lot of us carry, the

cognitive tasks about remembering

559

appointments and managing the household

schedule and inventory and repairs.

560

And thank you notes…and all that stuff

that we'll be talking about more on.

561

Planning your family time?

562

Think about social communication time.

563

When does that happen?

564

How important is that?

565

Are you involved in your

community with your friends?

566

How do you engage with your neighborhood?

567

And I hope that you have hobbies

and recreation built in there too.

568

So if you don't already, I'm encourage

you to make a space for that to consider.

569

If you have waking minutes

spent on hobbies and recreation.

570

So these categories encompass a broad

range of activities that reflect how we

571

spend our 1,000 waking minutes every day.

572

Hopefully these provide some

practical areas for you.

573

And if you just remember the three main

pillars that will get you a good distance,

574

toward your time audit on your 1,000

waking minutes, the eat well, the move

575

daily and the be healthy categories.

576

Then we subtract from the 1,000 to

see where we're spending our time.

577

Again, I'll put this in the show notes

and at wendybazilian.com/timecheck so

578

that you can have sort of a tick list

of things that may prompt your mind in

579

thinking about how you spend your day.

580

Remember: that's life's currency.

581

Those precious gems.

582

As we wrap up every episode of 1,000

Waking Minutes, I'll be posing a question

583

each time for you to think about on

something that hopefully helps us connect,

584

reflect, and start making some small but

meaningful changes in our daily lives.

585

There are 1,000 waking minutes to live,

and this question is meant to spark

586

a little thought maybe to percolate

in your mind, or maybe even inspire a

587

small step that you can start on today.

588

This week I'd love you to

consider this question.

589

What's the smallest change you could

make in your daily routine that would

590

have the biggest impact on how you feel

at the end of your 1,000 waking minutes?

591

Take a few moments to think about it, to

reflect and decide if you can start small

592

on something today or maybe tomorrow.

593

If you feel inspired, I'd love

to hear your thoughts on this.

594

You can message me or write in.

595

I'm always eager to connect and learn from

you and to make this a dialogue by way

596

of a podcast that is broadcast outward,

and to take this beyond our time today.

597

Together we can help make those

small changes, and they do truly add

598

up and they make each of our waking

minutes more meaningful in the end.

599

And we can support each other and

bolster each other and see the successes

600

and help each other with the areas

that we need to grow into or figure

601

out and prioritize time for ahead.

602

So we talked about where the 1,000

Waking Minutes title came from,

603

the minutes that had meaning and

hopefully they'll have meaning for you.

604

We literally measured a minute together

and I made my attempt at bringing my

605

drum, which I'll be working on getting

that sound better for you, the listener.

606

I hope you can hear it,

607

[CHIME]

608

Our chimes to start and

end our minute together.

609

We shared the “time in a bottle” and

lots of the music around our memories

610

and the music of our times that connects

our time over the years that we live.

611

And we'll continue to explore the

different ways to optimize our

612

well-being through this podcast.

613

And the “why’s” that I invite you to

think about those 1,000 waking minutes..

614

Minute by minute… That's the…that's

the one that's your worm in my head.

615

“Minute by minute by minute by

minute, I'll keep holding on.” I know

616

that's… sorry Doobie Brothers!

617

…But the small changes that

will start to make more joyful

618

and well lived days ahead.

619

And I'd love to hear from you.

620

Well, that's all for now.

621

I'm Wendy Bazilian, and you've been

listening to 1,000 Waking Minutes.

622

I thank you for joining me today

for some of your waking minutes.

623

I'm truly grateful that we could share

time together, and I hope you'll reach

624

out and let me know your thoughts too,

along with some of your own revelations,

625

your challenges, and also ideas you'd

like me to discuss in future episodes.

626

Until next time, I wish you many

waking minutes of joy and good health.

627

Thank you for tuning in

to 1,000 Waking Minutes.

628

A huge thank you to

our amazing collaborators,

629

including our production and marketing teams

630

and Gabriela Escalante in particular.

631

To the ultra-talented Beza for my theme

music, my lifelong friend and artist

632

Pearl Preis Photography and Design, to Danielle

Ballantyne, Jen Nguyen, Joanna Powell,

633

and of course, my family and everyone

working tirelessly behind the scenes.

634

And to you, our valued listeners,

I so appreciate your support.

635

If you enjoyed today's episode, please

consider leaving a comment, writing

636

a review, and giving 1,000 Waking

Minutes—that's us—a five-star rating.

637

And please hit subscribe on

Apple Podcasts, Spotify, or

638

wherever you enjoy your podcasts.

639

Please follow and stay

connected at www/wendybazilian.com.

640

And don't forget to

share with your friends.

641

Your support helps us grow and

bring you more great content.

642

Until next time, find some simple

opportunities to optimize those

643

1,000 waking minutes each day.