Artwork for podcast Unshakable Habits
You're Not Too Busy! Crush Your Health Goals With These 3-Steps
Episode 4419th September 2023 • Unshakable Habits • Stephen Box
00:00:00 00:33:15

Share Episode

Shownotes

Full show notes, links, and video available at https://unshakablehabits.com/not-too-busy-to-prioritize-your-health/

Episode Summary

In this episode of "Unshakable Habits," host Stephen Box debunked the common belief that time is the biggest obstacle to achieving health and wellness goals. He revealed the actual factors that may be hindering your progress and provided a framework to overcome them. By focusing on consistency, mastery, and a clear vision, you can break through the barriers that stand in your way. Plus, Box shared a valuable tool to help you find more time in your busy schedule. Tune in and take control of your health journey today!

Quotes We Loved

  • The Overwhelm of Perfectionism: "You may be thinking that in order to get results, you need to show up perfectly every single day... The reality is you need to show up every single day as perfectly as you are capable of that day." - Stephen Box
  • The Power of Discipline: "Discipline is about recognizing the needle movers. It's about recognizing the changes that we need to make that are going to get us the results." - Stephen Box
  • The Power of Consistency: "If you learn how to scale back so that you can consistently show up and you just do what you can do that day, Will power doesn't come into the equation." — Stephen Box 

Love the Podcast?

Rate on Apple Podcast | Rate on Spotify | Rate on PodChaser

Stephen's Bio

Are you ready to break free from your old habits and create a better life for yourself and those around you?

If so, meet Men's Health Coach, Stephen Box, founder of Unshakable Habits and the host of the Unshakable Habits Podcast.

Stephen's own remarkable 80lb weight loss story became the cornerstone of his passion for helping others achieve their health goals. Holding the prestigious title of a National Board Certified Health and Wellness Coach (NBC-HWC), he brings over a decade of expertise to his mission of guiding men towards prioritizing their physical and mental well-being.

His pursuit of excellence is showcased through an impressive array of certifications, including those of an Elite Fitness Trainer, PN Level 2 Master Health Coach, Online Fitness Trainer, Sports Nutritionist, and Sleep, Stress Management, and Recovery Coach.

This comprehensive skill set allows Stephen to address health and wellness from a 360-degree perspective, ensuring that no aspect of well-being is overlooked.

Links & Resources

This podcast is hosted by Captivate, try it yourself for free.

Episode: 44

Season: (Not in a season)

Copyright 2023 Unshakable Habits, Stephen Box LLC, all rights reserved

Privacy Policy Disclaimer Terms and Conditions Affiliate Disclosure

Transcripts

Stephen Box:

A lack of time, a lack of willpower, and a lack of money.

Stephen Box:

What do these three things have in common?

Stephen Box:

They are the three biggest reasons why most men tell me they are yet to

Stephen Box:

achieve their health and wellness goals.

Stephen Box:

But here's the thing.

Stephen Box:

Overwhelmingly, the lack of time is the number one answer that I get.

Stephen Box:

And it's also completely untrue.

Stephen Box:

Now, I get it.

Stephen Box:

You might be thinking, what do you mean it's completely untrue, Stephen?

Stephen Box:

That is ridiculous.

Stephen Box:

I have work.

Stephen Box:

And a lot of times I'm maybe having to go into the office early.

Stephen Box:

I'm having to stay late.

Stephen Box:

I'm trying to make time to be a better husband or a better boyfriend.

Stephen Box:

I'm, dealing with the kids and they have extracurricular activities.

Stephen Box:

How can you sit there and tell me that a lack of time is not my biggest issue?

Stephen Box:

And listen, I totally get where you're coming from.

Stephen Box:

I'm not suggesting that those things don't take up a lot of time.

Stephen Box:

I'm not suggesting that you just have this overabundance of time available to you.

Stephen Box:

What I'm telling you is that time is not your biggest obstacle.

Stephen Box:

Because the reality is even when you're super busy, It is possible to carve out

Stephen Box:

time, and that's what we're going to actually break down in today's episode.

Stephen Box:

Intro/Outro: Are you ready to break free from your old habits and create a better

Stephen Box:

life for yourself and those around you?

Stephen Box:

If so, welcome to Unshakable Habits, the podcast dedicated to helping

Stephen Box:

men be better husbands, fathers, and leaders by prioritizing their

Stephen Box:

physical and mental well being.

Stephen Box:

Each 360 degree perspective.

Stephen Box:

perspective with inspiring stories and practical strategies

Stephen Box:

for building unshakable habits that'll transform your life.

Stephen Box:

Join Stephen Box, a board certified health and wellness coach, and let's change

Stephen Box:

the world together, one habit at a time.

Stephen Box:

welcome to Unshakable Habits, the podcast dedicated

Stephen Box:

to helping men prioritize their physical and mental well being.

Stephen Box:

I am your host, board certified health and wellness coach, Stephen Box.

Stephen Box:

And guys, today, as I say, we're going to break down this idea that time

Stephen Box:

is the biggest obstacle to achieving your health and wellness goals, and

Stephen Box:

I'm going to show you why it's not, and I'm going to show you what might

Stephen Box:

actually be the issues that are holding you back from achieving those goals.

Stephen Box:

I'm going to give you a framework to get around them, and then, at the end of this

Stephen Box:

episode, I'm going to give you one of my very favorite tools that you can use.

Stephen Box:

to figure out where to find more time in your day.

Stephen Box:

So make sure you stay tuned to the very end for that.

Stephen Box:

Now, before we jump into that, I want to ask a very small favor from you guys.

Stephen Box:

If you could go to unshakablehabits.com, click on the podcast link in the menu,

Stephen Box:

and then on the podcast page, click on the rate show link, and that's

Stephen Box:

going to take you to a page where you can either go to Apple, Spotify, or

Stephen Box:

Podchaser.com and leave a review for us.

Stephen Box:

And if you could do that, guys, that would be super helpful because one of

Stephen Box:

the first things that most people are doing when they find a podcast they think

Stephen Box:

might be interesting is they look at what other people are saying about it.

Stephen Box:

So it's a great way to help support the show and help us get more listeners.

Stephen Box:

And also, guys, if you are someone right now who.

Stephen Box:

is really struggling to achieve your health and wellness goals, and you

Stephen Box:

feel like you could use a little extra help, I want to encourage you just go

Stephen Box:

to unshakablehabits.com, book a free roadmap call, and we will sit down and

Stephen Box:

we will talk about what it is that you need to do to get to the next level.

Stephen Box:

with that, let's jump into this conversation.

Stephen Box:

Let's start with a couple of examples here of really busy people

Stephen Box:

who've still managed to find time for their health and wellness.

Stephen Box:

So let's start with Sir Richard Branson, obviously has a lot of responsibilities.

Stephen Box:

And this guy is 72 years old, by the way, so if age was one of your big things that

Stephen Box:

you feel is an obstacle for you, you can go ahead and throw that out the window

Stephen Box:

too, because this guy is 72 years old.

Stephen Box:

And.

Stephen Box:

Despite all his responsibilities he has, he still carves out time

Stephen Box:

every single day for exercise.

Stephen Box:

He does strength training.

Stephen Box:

He also likes to go out and do some activities that he considers

Stephen Box:

a little bit more fun stuff.

Stephen Box:

And he says that Doing these things on a daily basis helps him to feel better.

Stephen Box:

He has more energy.

Stephen Box:

He's more focused.

Stephen Box:

In other words, he understands that by taking time to take care of

Stephen Box:

himself physically, and then doing something that allows him to go out

Stephen Box:

and mentally kind of decompress, he actually makes himself a better leader.

Stephen Box:

And He makes himself more effective.

Stephen Box:

He makes himself more productive.

Stephen Box:

Another good example, whether you agree with the politics of this person or not

Stephen Box:

is irrelevant here, but Barack Obama, when he was the president of the United States

Stephen Box:

of America, he took out time every day for exercise or like he would play basketball,

Stephen Box:

things like that, because he understood that, yes, I have a very important role,

Stephen Box:

but if I don't have something, that is going to keep my energy levels up.

Stephen Box:

If I don't have something that's going to keep me in peak physical condition,

Stephen Box:

if I don't have something that allows me to get away, take care of myself,

Stephen Box:

mentally clear my head out, I am going to be less effective in my role.

Stephen Box:

So, Both of those guys have that in common.

Stephen Box:

They understood that exercise and mental health, that physical and mental well

Stephen Box:

being that we talked so much about on this podcast, that they were not

Stephen Box:

just things that were nice to have.

Stephen Box:

They were absolute necessities.

Stephen Box:

If they're going to perform at a high level, and here's the thing, guys, you

Stephen Box:

don't need to be the CEO of a company or the president of the United States

Stephen Box:

in order to benefit from this mindset.

Stephen Box:

This is a mindset that every single one of us as men should have.

Stephen Box:

So when we look at this, you have to ask yourself, what is it that makes it where

Stephen Box:

these guys who are just as busy, if not busier than all of us, what is it that

Stephen Box:

makes them able to take out this time?

Stephen Box:

And I think one of the things that separates people like that

Stephen Box:

from a lot of guys is They don't make the other excuses, right?

Stephen Box:

So I told you there's three top reasons.

Stephen Box:

There's time, there's willpower, and then there's money.

Stephen Box:

And so I think a lot of people, they look at the examples I just

Stephen Box:

gave and they go, Oh, you know, Richard Branson or Barack Obama.

Stephen Box:

I mean, you know, those guys have money.

Stephen Box:

You know, they can hire a trainer, they can hire personal chefs, they can do all

Stephen Box:

these things, you know, or in the case of if you're the president, you just have all

Stephen Box:

those things built in to your environment.

Stephen Box:

And look, I'm not going to sit here and say that those things aren't

Stephen Box:

valuable, but you know what, guys?

Stephen Box:

A lot of us have a woman at home who will happily cook for us and will cook

Stephen Box:

healthy meals for us if we ask her to.

Stephen Box:

Because the reality is so often we're using this excuse of, well, I can't

Stephen Box:

hire this professional for this and I can't do this or whatever, but

Stephen Box:

we have resources available to us.

Stephen Box:

Most of us have friends that are willing to help us with things.

Stephen Box:

Most of us have people that we can delegate things out to that

Stephen Box:

we choose to not delegate out.

Stephen Box:

So, it's not a lack of resource.

Stephen Box:

We have resources that are available to us.

Stephen Box:

Even if you don't have someone at home to cook for you, meal delivery

Stephen Box:

services don't really cost that much more these days than eating out or

Stephen Box:

having to go to the store and buy food.

Stephen Box:

And...

Stephen Box:

The little bit extra you're going to pay to have the food already made

Stephen Box:

for you is pretty, you know, much worth the extra time that you would

Stephen Box:

normally have to spend fixing the food.

Stephen Box:

So let's take that off the table.

Stephen Box:

Let's just forget about for a second, the resources that we don't have.

Stephen Box:

And let's focus on the ones we do have.

Stephen Box:

Okay.

Stephen Box:

And then we talk about willpower and, you know, guys, if you watched

Stephen Box:

episode 42, which is The top three reasons most men feel overwhelmed.

Stephen Box:

You remember I talk in there about how one of the things that I think

Stephen Box:

overwhelms most men is feeling like we need to do everything.

Stephen Box:

We have to do it all at once and we have to do it all perfectly.

Stephen Box:

It's this all or nothing mentality and it is absolutely destroying

Stephen Box:

your ability to consistently show up because you think you have to show up.

Stephen Box:

Absolutely perfectly every single day is opposed to thinking you

Stephen Box:

have to show up every day and be as perfect as you can that day, right?

Stephen Box:

There's a difference.

Stephen Box:

Let me repeat that because you may not have caught that because I said it a

Stephen Box:

little bit fast So, let me repeat what I just said to you you May be thinking

Stephen Box:

that in order to get results You need to show up perfectly every single day

Stephen Box:

that you have to show up and do all the things the reality is You need to

Stephen Box:

show up every single day as perfectly as you are capable of that day.

Stephen Box:

And that's going to vary.

Stephen Box:

So when we start talking about, Oh, I don't have time.

Stephen Box:

I don't have time.

Stephen Box:

Okay, we'll get to that here in just a second.

Stephen Box:

But I just wanted to go ahead and acknowledge the fact that there's

Stephen Box:

people out there very busy who they've managed to make the time.

Stephen Box:

We've talked about why it's beneficial.

Stephen Box:

because it's going to give you more energy.

Stephen Box:

It's going to help you make better decisions.

Stephen Box:

Cause you're going to have a clear head, right?

Stephen Box:

You're going to have that decompression time.

Stephen Box:

You're going to be better when you make the time for these things.

Stephen Box:

We talked about.

Stephen Box:

Lack of resources and how we can shift that view to look at the resources

Stephen Box:

we do have and figure out how we can better utilize those resources, right?

Stephen Box:

We've talked about overwhelm.

Stephen Box:

We've talked about this idea of, you know, I, I don't have willpower.

Stephen Box:

Well, you don't need willpower.

Stephen Box:

If the only time you need willpower is when you're trying to make

Stephen Box:

yourself do really hard things.

Stephen Box:

If you.

Stephen Box:

Learn how to scale back so that you can consistently show up and you

Stephen Box:

just do what you can do that day.

Stephen Box:

Willpower doesn't come into the equation, right?

Stephen Box:

Or you very, you need very little willpower.

Stephen Box:

It takes so much less willpower to show up for five minutes than it does

Stephen Box:

to say, I'm going to go work out for an hour when I don't have an hour.

Stephen Box:

And with that, that gets into the meat of, of what I really came

Stephen Box:

to talk about, which was time and why it's not the biggest obstacle.

Stephen Box:

Because the reality is.

Stephen Box:

It is a matter of how you manage your time.

Stephen Box:

It's not the time itself.

Stephen Box:

Richard Branson, Barack Obama had the same 24 hours that you do.

Stephen Box:

They didn't, they don't get to buy a 25th hour.

Stephen Box:

Doesn't matter how much money they had.

Stephen Box:

Doesn't matter what their position is.

Stephen Box:

Doesn't matter their titles.

Stephen Box:

They don't get a 25th hour in the day.

Stephen Box:

They can't buy that.

Stephen Box:

They get the exact same 24 hours that you do.

Stephen Box:

Their hours still have 60 minutes in them.

Stephen Box:

Their minutes still have 60 seconds.

Stephen Box:

That's universal.

Stephen Box:

We all have that same amount of time.

Stephen Box:

The difference is how we utilize it.

Stephen Box:

And I'm going to tell you what a lot of guys are doing.

Stephen Box:

They're going out and they're buying books about time management.

Stephen Box:

And they're looking at scheduling and they're looking at time

Stephen Box:

blocking and they're looking at all these different things.

Stephen Box:

And here's the reality.

Stephen Box:

Those things are cool.

Stephen Box:

Those things can absolutely be beneficial.

Stephen Box:

They can help.

Stephen Box:

There's going to be somebody listening to this right now that's going to say,

Stephen Box:

yes, I started doing that and now I have time in my schedule to work out.

Stephen Box:

And that's awesome.

Stephen Box:

I'm not sitting here telling you that those things aren't going to be helpful.

Stephen Box:

What I'm going to tell you is.

Stephen Box:

That those things are a little bit more advanced.

Stephen Box:

That there's some fundamental things we need to take care of before we get there.

Stephen Box:

And guys, you've heard me talk before about the Unshakable Hero blueprint.

Stephen Box:

And what this is, this is three parts.

Stephen Box:

Vision, Discipline, Mastery.

Stephen Box:

And we can apply this universally.

Stephen Box:

So if we look at the idea of time, here's what we can start to see.

Stephen Box:

If I am telling you, well, you know, I want to exercise.

Stephen Box:

I want to spend more time working on my physical health.

Stephen Box:

I want to take time out to sit in silence and work on my mental well being.

Stephen Box:

I want to give myself that break that I need.

Stephen Box:

But I just don't have the time.

Stephen Box:

Well, here's the thing.

Stephen Box:

What you don't have is a vision.

Stephen Box:

You, if you're telling me that you lack time, because you have all these

Stephen Box:

other priorities, all these other things going on, what you're telling

Stephen Box:

me is, you have not sat down and came up with a clear specific vision

Stephen Box:

for what you want life to look like.

Stephen Box:

You are in reactive mode.

Stephen Box:

You are reacting to what other people are asking of you.

Stephen Box:

And sometimes those people are very important, and it feels super important

Stephen Box:

to give them what they're asking for.

Stephen Box:

I totally get that.

Stephen Box:

But here is the reality.

Stephen Box:

At some point, you've got to say no to something.

Stephen Box:

And maybe that is saying no to watching your TV show.

Stephen Box:

Maybe that is missing a football game.

Stephen Box:

Maybe it is refusing to work overtime at work, right?

Stephen Box:

It doesn't really matter what it is.

Stephen Box:

Because that is going to vary so much for every last one of us.

Stephen Box:

For some of you, when I said skip overtime at work or refuse to work overtime at

Stephen Box:

work, some of your hearts dropped, okay?

Stephen Box:

Because for you, work is so important that you could never see yourself doing that.

Stephen Box:

Other people, if I had said maybe skip your kid's soccer practice, your

Stephen Box:

heart would have dropped because for you, that's a super important thing.

Stephen Box:

So I'm not going to tell you that there's a specific activity you need to drop.

Stephen Box:

Maybe that 30 minutes of television that you get is the most important part

Stephen Box:

of your day and it's really helping you with your mental well being.

Stephen Box:

I'm not trying to take that away from you guys.

Stephen Box:

All I'm pointing out to you is something Has to go.

Stephen Box:

You have to say no to something if you're going to start saying yes to other things.

Stephen Box:

So, this isn't about a lack of time, it's about how we are managing our time, it's

Stephen Box:

about how we're prioritizing our time.

Stephen Box:

And if you don't have a clear vision, which is the first part of the blueprint,

Stephen Box:

how do you know what to eliminate?

Stephen Box:

How do you know what to prioritize?

Stephen Box:

Without that clear vision of what you want life to look like, you don't.

Stephen Box:

And that's why that's the first step of the blueprint.

Stephen Box:

Okay.

Stephen Box:

The next step of the blueprint is discipline.

Stephen Box:

Now, a lot of people, when they hear me say discipline, they

Stephen Box:

immediately think willpower.

Stephen Box:

And you're like, Stephen, you just told me that I shouldn't be relying on

Stephen Box:

willpower or I should need very little willpower just to kind of get started.

Stephen Box:

And here's the reality.

Stephen Box:

Discipline is not about willpower.

Stephen Box:

I like to use this example.

Stephen Box:

There's easy hard and then there's hard hard.

Stephen Box:

Easy hard is things that feel a little bit hard, but they're actually quite easy.

Stephen Box:

And generally, they're not important.

Stephen Box:

And then there's hard hard.

Stephen Box:

These are things that are really hard for us to do, and they're really important.

Stephen Box:

And we, a lot of times we'll avoid the hard, hard, and we will spend a

Stephen Box:

lot of time on the easy, hard stuff.

Stephen Box:

So give you a quick example here.

Stephen Box:

It's a, as a solopreneur, when I started my business, hard, hard would have been.

Stephen Box:

Teaching myself sales skills, even though I came from a sales background,

Stephen Box:

there was still things I need to learn.

Stephen Box:

Right?

Stephen Box:

So teaching myself sales skills, developing those kind of skills,

Stephen Box:

going out and applying them.

Stephen Box:

Right?

Stephen Box:

So not just learning them, but actually going out and applying them.

Stephen Box:

The going out, getting in front of people, talking to people,

Stephen Box:

engaging those conversations, and practicing those skills.

Stephen Box:

That was the hard, hard.

Stephen Box:

Right?

Stephen Box:

The easy hard was just constantly saying, I need to learn another skill.

Stephen Box:

I need to learn another skill.

Stephen Box:

I need to learn another skill, right?

Stephen Box:

Easy hard is when you spend five hours working on your

Stephen Box:

website and your logo, right?

Stephen Box:

Because It's something that feels important, feels a little bit challenging,

Stephen Box:

but Hey, I'm going to make time to do it because it needs to get done, but we're

Stephen Box:

not focused on what's the most important.

Stephen Box:

So when we talk about discipline, discipline is not about willpower.

Stephen Box:

Discipline is about recognizing the needle movers.

Stephen Box:

It's about recognizing the changes that we need to make that are

Stephen Box:

going to get us the results.

Stephen Box:

Think about it this way.

Stephen Box:

If there was a river and.

Stephen Box:

You had a bunch of logs that built up and formed a dam.

Stephen Box:

Well, what makes more sense to you?

Stephen Box:

To go into the river and start just taking the logs off one at a time

Stephen Box:

and, and just kind of hoping that eventually the water will get through?

Stephen Box:

Or, What if you took a second to step back, look at it and figure

Stephen Box:

out the one log that you could take out that's going to just

Stephen Box:

break the entire thing open, right?

Stephen Box:

Easy, hard is going out there and taking the time to take logs off one at a time,

Stephen Box:

and hoping that eventually one of them is the right one to break everything open.

Stephen Box:

Hard, hard is taking a step back and figuring out which one is

Stephen Box:

actually going to work the best.

Stephen Box:

Right.

Stephen Box:

That's what it looks like when we put things into action.

Stephen Box:

So discipline is about showing up and it's about not just doing busy work.

Stephen Box:

It's about doing the right things that are actually going to help

Stephen Box:

get us where we need to go.

Stephen Box:

And by the way, going backwards here for a second, if you don't

Stephen Box:

have a vision, how can you possibly know what the right actions are?

Stephen Box:

That's why it's so important to start with that vision.

Stephen Box:

All right.

Stephen Box:

So we had the vision.

Stephen Box:

We're clear on what we want.

Stephen Box:

We know how we want our life to look.

Stephen Box:

If being healthy is a part of that, of having more energy is a part of that.

Stephen Box:

If being less cranky and getting easily irritated and screaming and yelling at

Stephen Box:

your wife, your kids, your girlfriend, whoever, if those are things that you

Stephen Box:

want to have as part of your vision.

Stephen Box:

Well, guess what?

Stephen Box:

You need to prioritize your physical and mental well being.

Stephen Box:

And part of that is making time for exercise.

Stephen Box:

It's making time to eat better.

Stephen Box:

It's making time for sleep.

Stephen Box:

It's making time for stress management.

Stephen Box:

These are all the things I help people with, right?

Stephen Box:

And the reality is, you need all those things as part of your vision.

Stephen Box:

So what activities, what actions do you need to show up for every single day?

Stephen Box:

Discipline.

Stephen Box:

That are going to be the biggest needle movers in those areas.

Stephen Box:

Now, this comes to the third part, because a lot of people

Stephen Box:

are going to do this number.

Stephen Box:

When I start talking about what are the needle movers, what we

Stephen Box:

start doing is we start looking for hacks and shortcuts and tricks.

Stephen Box:

Right?

Stephen Box:

What is the thing I can do right now that's going to like, be like

Stephen Box:

super easy to do and then change everything, because we all want easy.

Stephen Box:

But remember what I said, there's easy hard and then there's hard hard.

Stephen Box:

And the reality is, easy hard doesn't move needles.

Stephen Box:

Doesn't matter how cool it sounds, doesn't matter if it makes a

Stephen Box:

difference right now or not, long term, easy hard does not move needles.

Stephen Box:

There's a good example of this is diets.

Stephen Box:

A lot of people where they're going, Oh, I'm going to do keto.

Stephen Box:

I'm going to do intermittent fasting.

Stephen Box:

And look, if you want to do keto, you want to do intermittent fasting.

Stephen Box:

Cool.

Stephen Box:

Knock yourself out.

Stephen Box:

Not saying that you can't.

Stephen Box:

What I'm telling you is that those things may produce a short term result

Stephen Box:

for you, but unless that's how you want to eat for the rest of your life.

Stephen Box:

Unless that's what you always want to be doing, then what you're going

Stephen Box:

to find is that those things are not going to long term move the needle.

Stephen Box:

There is a reason why within 5 years that over 90 percent of people will

Stephen Box:

regain any weight that they lose.

Stephen Box:

When I talk to people about my 80 pound weight loss, losing 80

Stephen Box:

pounds is not the impressive part.

Stephen Box:

Keeping the weight off for over a decade is the impressive part, okay?

Stephen Box:

I'm always very clear about that.

Stephen Box:

People were like, oh man, how'd you lose 80 pounds?

Stephen Box:

Wrong question.

Stephen Box:

How did I keep 80 pounds off?

Stephen Box:

Lots of people lose 80 pounds.

Stephen Box:

Lots of people lose 50 pounds or 100 pounds and they regain it.

Stephen Box:

Losing weight is not the end goal.

Stephen Box:

So if you're just doing things that can help you lose weight, then all you're

Stephen Box:

really doing is you're moving the needle maybe a little bit in the beginning,

Stephen Box:

but if the needle is going to go back down to zero because you put the weight

Stephen Box:

back on, you didn't move the needle.

Stephen Box:

We want to move things lifetime.

Stephen Box:

And the way we do that is not shortcuts, it's not hacks, it's not secrets.

Stephen Box:

It's mastery.

Stephen Box:

It's building up the skills that you need.

Stephen Box:

Right?

Stephen Box:

When I go and I start exercising, if I don't really know what I'm doing in

Stephen Box:

the gym, in the beginning, I'm going to get those beginner gains, right?

Stephen Box:

Maybe I start losing a lot of weight in the beginning.

Stephen Box:

Maybe I, you know, would start easily putting on muscle, depending on, you

Stephen Box:

know, how old I am in my experience in the past with exercise, but maybe.

Stephen Box:

Early on, I see those quick gains and they give me hope.

Stephen Box:

But where most guys fall off is when those things plateau.

Stephen Box:

'cause they will, they will plateau if you, if even if you get the beginner

Stephen Box:

gains, they're going to plateau.

Stephen Box:

And when they do, most of us kind of give up because we got there.

Stephen Box:

With the hacks we got there with the shortcuts and the reality is the shortcut

Stephen Box:

didn't get you results You were gonna get the results anyways, just by doing

Stephen Box:

something because they were beginner games But when we focus on mastering

Stephen Box:

right now, we start to develop skills now we start to get better So now it's not

Stephen Box:

just a matter of oh, I'm just gonna go to the gym and do something I'm focused

Stephen Box:

on building my skills in the gym so that I can always progress my workouts,

Stephen Box:

and I can progress them appropriately.

Stephen Box:

Now, am I going to get results at the same speed that I did in the beginning?

Stephen Box:

No.

Stephen Box:

There's a reason we call them beginner gains.

Stephen Box:

But, with consistency, With that discipline of showing up every day,

Stephen Box:

learning those skills, putting them into action, developing that mastery

Stephen Box:

of movement, getting that mind body connection, doing all those things, I'm

Stephen Box:

going to get better at being in the gym.

Stephen Box:

And when I'm getting better at the gym, I'm going to start

Stephen Box:

to see better results from it.

Stephen Box:

So, That's the blueprint for this guys.

Stephen Box:

When we start talking about time and a lack of time, it really comes

Stephen Box:

down to, first of all, you need to have a clear vision on what exactly

Stephen Box:

you want to do with your time.

Stephen Box:

What do you want your days to look like?

Stephen Box:

Stop being reactive to everyone else's needs.

Stephen Box:

Start being proactive to what you want your freaking life to look like.

Stephen Box:

Okay.

Stephen Box:

Once you have a clear vision of what you want life to look like.

Stephen Box:

Figure out the things that you need to do.

Stephen Box:

What do you need to do every single day?

Stephen Box:

And maybe you can't do everything at once.

Stephen Box:

Maybe you start with one thing, and then once you get really good at that, you

Stephen Box:

add in another, and when you get good at that, you add in another, and when you

Stephen Box:

get good at that, you add in another.

Stephen Box:

Okay.

Stephen Box:

This isn't about getting six pack abs in six weeks.

Stephen Box:

This is about building a healthy body and mind for the rest of your life.

Stephen Box:

So if you're going to sit there and look for shortcuts and look for things that

Stephen Box:

you can look good in the mirror next week, then just stop listening to this podcast

Stephen Box:

right now, stop wasting your own time.

Stephen Box:

Because the reality is, you need to show up every single day, and

Stephen Box:

you need to do things that are going to move the needle forward.

Stephen Box:

It doesn't always have to be big leaps forward.

Stephen Box:

As a matter of fact, big leaps forward rarely stick.

Stephen Box:

Move the needle.

Stephen Box:

That's all that matters.

Stephen Box:

Did the needle move today?

Stephen Box:

End of discussion.

Stephen Box:

That's what discipline is.

Stephen Box:

And that's why most of us feel like we don't have time.

Stephen Box:

Because we're trying to get the big needle jumps.

Stephen Box:

We want to see the instant change.

Stephen Box:

And the reality is.

Stephen Box:

You don't have time for that.

Stephen Box:

That's why you feel like you don't have time, because you don't have

Stephen Box:

time for what you think you need.

Stephen Box:

And it's not your fault that you think that.

Stephen Box:

That's what society has told us.

Stephen Box:

That's what society has told us that we're supposed to have.

Stephen Box:

Look at an airplane taking off, guys.

Stephen Box:

Most airplanes, I mean, there's a few fighter jets out there that

Stephen Box:

can just, like, lift straight up, but a commercial airliner does

Stephen Box:

not just go from sitting there And just lift straight up into the air.

Stephen Box:

It gets on a runway and it builds up speed slowly.

Stephen Box:

And then once it gets to a certain speed, it takes off and

Stephen Box:

guys, that's what we have to do.

Stephen Box:

That's what discipline is.

Stephen Box:

It is showing up, getting on the runway, building up our speed.

Stephen Box:

And then when we get where we need to be.

Stephen Box:

we take off.

Stephen Box:

And once we take off, now mastery kicks in.

Stephen Box:

Now we start looking at next level things.

Stephen Box:

Now we start building the skills.

Stephen Box:

Now maybe once we've developed the fundamentals, once we've shown up

Stephen Box:

consistently, once we're doing those things, now maybe we can add some of those

Stephen Box:

shortcuts and those hacks and stuff in, some of those next level things that are

Stephen Box:

going to take us up to the next level.

Stephen Box:

That's how we make time, guys.

Stephen Box:

That's how we get more time in our schedule, is by

Stephen Box:

implementing that blueprint.

Stephen Box:

Hey guys, if you're not sure how you can find time here, if you're

Stephen Box:

not sure where this time comes from, I'm going to give you a tool.

Stephen Box:

And listen, I use a lot of different tools in my coaching.

Stephen Box:

And again, if you want to see if coaching is right for you, Unshakablehabits.

Stephen Box:

com.

Stephen Box:

You can click on the link.

Stephen Box:

Up in the menu to book a road map call, and that's completely free.

Stephen Box:

It's no obligation.

Stephen Box:

I'm going to tell you about my services.

Stephen Box:

I'm going to tell you if I can help you.

Stephen Box:

I'm going to tell you what your options are.

Stephen Box:

I'm not going to sit here and lie to you and say that I'm not going to

Stephen Box:

tell you those things, but it's not going to be a glorified sales pitch.

Stephen Box:

I'm going to legitimately give you a road map for what you need to do

Stephen Box:

to see the changes you want to see.

Stephen Box:

And then you can decide if I'm the right person to help

Stephen Box:

you implement those changes.

Stephen Box:

But what I want to do right now is I want to give you one of my very favorite tools.

Stephen Box:

Like I said, there's a lot of tools I use in my coaching programs, but

Stephen Box:

this is one of my absolute favorites because it is so easy to do.

Stephen Box:

And it is so enlightening.

Stephen Box:

And it's called a time log.

Stephen Box:

And what you're going to do is you're going to write down on a sheet of paper.

Stephen Box:

The time that you wake up and you're going to write 15 minute blocks, you can do 20.

Stephen Box:

If you want the exact number really doesn't matter.

Stephen Box:

The idea here is that we at least want to have an, have an idea, right?

Stephen Box:

If you want to do 30 minute blocks, do that.

Stephen Box:

I don't care.

Stephen Box:

Right?

Stephen Box:

But at the end of the day, what I want you to do is I want you to

Stephen Box:

start writing down everything you're doing and whatever the increment is.

Stephen Box:

So if it's 15 minutes, it's 20 minutes, it's 30 minutes.

Stephen Box:

What I want you to do is every single time you're doing those and I'm going

Stephen Box:

to just say, don't go over 30 minutes.

Stephen Box:

Okay.

Stephen Box:

Okay, that's actually like the absolute bare minimum number of times

Stephen Box:

you check in here, because otherwise you're not getting a good enough idea

Stephen Box:

of what your time really looks like.

Stephen Box:

I really like 15, but if you need to go 30, that's cool.

Stephen Box:

But what you're going to do is every time that that time period

Stephen Box:

comes up, you're going to check in.

Stephen Box:

It might be like, okay, you know, 6 a.

Stephen Box:

m.

Stephen Box:

I woke up, 6.

Stephen Box:

15, you know, I brushed my teeth, you know, like, what'd

Stephen Box:

you do between 15, right?

Stephen Box:

I brushed my teeth, I, you know, did this, I did that, right?

Stephen Box:

So, you're writing down what you've done in that last 15 minutes there, or 20

Stephen Box:

minutes or 30 minutes, and at the end of the day, you're going to be able to look

Stephen Box:

back, and you're going to be able to see, The things that you were doing that maybe

Stephen Box:

weren't as productive, maybe you find that you had some pockets of time you

Stephen Box:

didn't realize you had, or you're going to find there's a lot of things that you

Stephen Box:

did that you're like, hey, you know what?

Stephen Box:

That's not really the best use of my time.

Stephen Box:

I need to change that.

Stephen Box:

And that's why I love this tool so much.

Stephen Box:

It's not necessarily going to help you know what to do with those things.

Stephen Box:

But it is going to help give you that enlightening event.

Stephen Box:

It's going to help give you that awareness around the things that

Stephen Box:

you might want to actually change.

Stephen Box:

And it's going to help you start to form that vision for what you want

Stephen Box:

your life to look like, how you want to spend your time, because

Stephen Box:

I want you guys to hear this.

Stephen Box:

It's your time.

Stephen Box:

It's not your wife's time.

Stephen Box:

It's not your kid's time.

Stephen Box:

It's not your boss's time.

Stephen Box:

It's.

Stephen Box:

your time, you get to choose how you spend it.

Stephen Box:

Now maybe you choose to spend that at work.

Stephen Box:

Maybe you choose to spend that with your wife, or your

Stephen Box:

girlfriend or your boyfriend.

Stephen Box:

Maybe you choose to spend that with your kids.

Stephen Box:

Maybe you choose to spend it by yourself.

Stephen Box:

Maybe you choose to spend it exercising.

Stephen Box:

Maybe you choose to spend it in prayer.

Stephen Box:

Maybe it's some combination of those things.

Stephen Box:

All that matters is you spend it doing what's important for you.

Stephen Box:

Guys, if you've been telling yourself that time is your biggest

Stephen Box:

obstacle, I want you to stop.

Stephen Box:

And I want you to say that how I manage my time is my biggest obstacle.

Stephen Box:

Because that is the reality.

Stephen Box:

Guys, with that, we're going to wrap up today's episode, but I want to remind you,

Stephen Box:

as always, that while none of us are born unshakable, We can all become unshakable.

Stephen Box:

Intro/Outro: Thank you for listening to the Unshakable Habits

Stephen Box:

podcast with Coach Stephen Bucks.

Stephen Box:

Be sure to hit the subscribe button and help us spread the word by

Stephen Box:

sharing the podcast with other men.

Stephen Box:

If you're ready to create Unshakable Habits, you can learn more and

Stephen Box:

connect with us at unshakablehabits.

Stephen Box:

com.

Chapters

Video

More from YouTube