2799: How To Create More Hours In Your Day by Mark Fisher of Mark Fisher Fitness on Self-Care and Wellbeing

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[00:00:30] Have you ever noticed how a calm mind can really set the stage for a good night's sleep? That's the idea behind our new podcast, Good Sleep. Greg, our host from Optimal Relationships Daily, is here to help ease you into a peaceful night's rest with some positive affirmations. And these affirmations aren't just comforting, they can help ease anxiety and nurture positive thoughts, setting you up for true good sleep. So, press play on Good Sleep tonight because a good tomorrow starts with a good sleep.

[00:01:00] Just search for Good Sleep in your podcast app and be sure to pick the one from Optimal Living Daily.

[00:01:30] From a bunch of different authors. And of course, always with permission from the sites. Now on Fridays, that's where I answer your questions. Remember, you can send in a question by going to oldpodcast.com slash ask or email your question directly to health at oldpodcast.com.

[00:01:48] Alright, and with that, let's hear today's article and continue optimizing your life.

[00:01:58] How to Create More Hours in Your Day by Mark Fisher of markfisherfitness.com

[00:02:04] The plane is going down. The pressure in the cabin is out of control and your stomach is dropping with the distinct sensation of hurtling towards the earth.

[00:02:13] There's a small child next to you crying hysterically and the oxygen masks have dropped. Your heart is pounding. Now you have to make a choice.

[00:02:21] At Mark Fisher Fitness, we always talk about putting your own oxygen mask on first.

[00:02:27] While it's generally not quite as dramatic as the more literal example I just mentioned,

[00:02:32] prioritizing self-care is possibly the ultimate act of rebellion in our modern society.

[00:02:38] It's human nature to think we're doing the right thing by sacrificing ourselves.

[00:02:42] The plane is going down so we put the mask on the child next to us.

[00:02:45] Then we pass out and said child is left to fend off the wild tigers all by itself after you crash land.

[00:02:53] So, how often in life do you put someone else first, thinking you're being noble,

[00:02:59] only to find you're unable to really be your best self?

[00:03:02] You have an obligation to take care of yourself first.

[00:03:06] If you really want to make the world better, and if you really want to take care of your loved ones,

[00:03:10] you must develop the discipline to take the action steps to ensure you're looking out for numero uno.

[00:03:17] This goes against a lot of deeply ingrained social practices,

[00:03:21] even though it can feel almost selfish, that doesn't make it any less true.

[00:03:26] Are you justifying putting off your health and hotness because you're in a job you hate that's paying you well?

[00:03:32] Will you really be valuable to your loved ones when they have to take care of you

[00:03:36] as you struggle through a needlessly early old age?

[00:03:39] Fear not. This article is for you workaholics who never seem to have enough time to take care of your body.

[00:03:46] Listen on for some strategies to carve out time for your health and hotness.

[00:03:51] Health is the first wealth.

[00:03:53] We can often rationalize why we have to work so many hours,

[00:03:57] or why it's okay to sleep five hours every night,

[00:04:00] and why it's okay to eat predominantly takeout.

[00:04:03] The tragedy here is that it's generally coming from a good place.

[00:04:06] We want to make a good income for our loved ones,

[00:04:10] or we have a legitimate passion for our careers.

[00:04:13] I'm not trying to discourage anyone from being a hustler.

[00:04:16] If there are specific periods where you work non-stop,

[00:04:19] I'm not going to argue with you.

[00:04:21] Based on your kind of work,

[00:04:23] on occasion this may be entirely prudent for certain periods.

[00:04:26] But if you spend decades of your working life in a high-stressed,

[00:04:30] under-sleeping, poorly eating, no-exercising, workaholic lifestyle,

[00:04:34] you're ensuring you will probably be a burden for your loved ones

[00:04:37] when they inevitably have to take care of you once you start falling apart

[00:04:42] after a few decades of neglect.

[00:04:44] I know this is harsh,

[00:04:46] but don't hate the playa, hate the science.

[00:04:49] What are you going to stop doing?

[00:04:51] It can be hard to pull back on doing so much in our daily lives,

[00:04:54] and if you currently can't fit in exercise,

[00:04:58] sleep, or eating well,

[00:05:00] we'll need to cut some stuff out.

[00:05:02] You'll find a lot of tactics for getting the best results

[00:05:04] in the fastest amount of time

[00:05:06] on the Mark Fisher Fitness blog,

[00:05:08] but what if you can't seem to find any time?

[00:05:11] Well, let's play a game.

[00:05:12] Take out a piece of paper

[00:05:14] and write down everything you do in an average day.

[00:05:18] Include everything.

[00:05:19] Meetings,

[00:05:20] emails,

[00:05:21] food prep,

[00:05:23] commuting,

[00:05:24] TV and Facebook count.

[00:05:26] Figure out about how long you spend on these tasks.

[00:05:29] Now look at those activities

[00:05:31] and spend a moment reflecting on how they contribute to your goals.

[00:05:35] You can't do this wrong

[00:05:36] because it depends on your personal priorities.

[00:05:39] If achieving success in your job is blocking your fitness,

[00:05:42] let's focus on getting excellent professional results first.

[00:05:47] What are the three most important things you do every day in your job?

[00:05:51] For most of us,

[00:05:52] there are a few key activities that drive the majority of our success.

[00:05:56] Not only do we want to keep doing these,

[00:05:58] but upon reflection,

[00:05:59] you may find that these should be receiving more of your time and energy.

[00:06:03] By building clarity around what is contributing most to your life goals,

[00:06:07] you can start to trim the hedges a bit.

[00:06:09] What have you listed that you can stop altogether?

[00:06:12] If you find there are no obvious low-hanging fruit

[00:06:15] and your day is all about work,

[00:06:17] I'll bet there are activities you're doing for work

[00:06:20] that are not majorly contributing to your professional success.

[00:06:24] What's on that list that you can do less of?

[00:06:26] Are those 50 blogs you read really providing enough education

[00:06:30] to warrant the time you spend checking them?

[00:06:32] Is it possible to not read all of the newspaper?

[00:06:36] Can you be more efficient in your use of meeting times?

[00:06:39] Are there projects you're working on that you can just cancel?

[00:06:42] I'm sure there are.

[00:06:44] Humans are creatures of habits.

[00:06:46] This is a good thing because if we create them thoughtfully,

[00:06:49] they allow us to get things done without epic amounts of willpower.

[00:06:53] However,

[00:06:54] not all habits are helpful.

[00:06:55] When someone is not able to fit in the very basics of self-care,

[00:07:00] we need to take a look at our daily activities and prioritize.

[00:07:04] Doing less

[00:07:06] We all get the same 24 hours per day.

[00:07:08] High achievers just use that time better.

[00:07:11] Doing less is rarely celebrated,

[00:07:13] but if doing less allows us to carve out the time

[00:07:16] for doing more important life endeavors,

[00:07:18] it should be.

[00:07:20] Unlike money or energy,

[00:07:21] time is not a renewable resource.

[00:07:25] Once a day is gone,

[00:07:26] it's gone.

[00:07:27] While one great strategy is to work your butt off

[00:07:30] and take frequent vacations,

[00:07:32] this is not a cure-all.

[00:07:34] Some activities that are crucial for your long-term well-being

[00:07:36] need to be done on a very regular basis.

[00:07:39] You can't brush your teeth once every two weeks for 30 minutes.

[00:07:43] If you're not currently making time for your health and hotness,

[00:07:46] take a discerning look at how you're currently spending your time.

[00:07:49] You will be able to find time you didn't know you had

[00:07:52] and cut out activities that aren't really helping with your goals.

[00:07:56] And as a sexy bonus,

[00:07:58] you will find things you're currently doing

[00:08:00] that you can do more of.

[00:08:06] You just listened to the post titled

[00:08:07] How to Create More Hours in Your Day

[00:08:09] by Mark Fisher of markfisherfitness.com

[00:08:12] and I'll be right back with my commentary.

[00:08:15] Dr. Neil here for my commentary.

[00:08:17] I know that right now,

[00:08:19] what's often most important

[00:08:20] is making sure we have enough money in the bank

[00:08:22] to pay our rent or mortgage,

[00:08:25] that we have food on the table,

[00:08:26] and make sure we have enough fuel for our cars.

[00:08:29] Of course, those are very important priorities.

[00:08:32] But let's not let those priorities

[00:08:34] come at the expense of something else

[00:08:36] that matters even more,

[00:08:38] our health.

[00:08:39] Because without our health,

[00:08:41] we might lose the ability to work

[00:08:43] and earn a paycheck.

[00:08:44] As Mark said in today's article,

[00:08:46] health is wealth.

[00:08:48] I'm not saying we should stop earning an income,

[00:08:51] forget about our rent or mortgage

[00:08:52] and our food

[00:08:53] and fueling up our cars.

[00:08:55] I'm saying that we shouldn't forget

[00:08:56] about the other important priority,

[00:08:59] the health of our bodies.

[00:09:01] So, what if we set a goal,

[00:09:03] like for every day we go to work

[00:09:05] or do something work-related,

[00:09:07] we commit to performing

[00:09:08] five minutes of physical activity.

[00:09:10] If we're taking care of our financial health

[00:09:12] by working,

[00:09:13] why can't we also include something

[00:09:15] that relates to our physical health?

[00:09:17] Or using Mark's example

[00:09:19] from today's article,

[00:09:20] every time we brush our teeth,

[00:09:22] which I hope is at least twice a day,

[00:09:24] we perform five squats

[00:09:26] just using our body weight

[00:09:27] or five push-ups

[00:09:29] or five sit-ups.

[00:09:31] These little tricks

[00:09:32] will make sure that health

[00:09:33] is at the top of mind

[00:09:35] most of the time too.

[00:09:37] All right, that'll do it for today.

[00:09:39] Thank you so much for listening.

[00:09:40] Thank you for being here every day

[00:09:42] and sharing the show with someone.

[00:09:43] I hope you have a great rest of your weekend

[00:09:46] and I'll be back here tomorrow,

[00:09:47] as usual,

[00:09:48] where your optimal life awaits.