How to find time for everything

Have you ever felt overwhelmed with all the stuff you’re supposed to do in a day? We are all pulled in 100 different directions and there just doesn’t seem to be enough time to take care of all our obligations at home and at work.

Then you go to the gym and your coach asks you to get 8 or more hours of sleep each night, eat well, get plenty of water, and on top of that do some mobility work.

How in the world are you supposed to do it all? Below I’ll lay out a basic template for doing the important stuff we ask you to do for your health. This template doesn’t have the rest of your normal tasks in it, obviously. This may not work for you and you may need to move some stuff around or you may not be able to follow it everyday. It’s just template. Modify as needed.


  • Wake up and drink some water.
  • Spend a few minutes (literally 3 minutes) to breath and meditate
  • Good breakfast

Training Time

  • 6 to 10 Minutes of Joint Mobility (i.e. bands and distractions)
  • Train Hard
  • Replenish water
  • Post workout meal

Daylight Hours

  • Eat a good meal
  • Drink some water with your meal


  • Good Dinner
  • Drink water with dinner
  • 6 to 10 minutes of Soft Tissue Mobility (i.e. foam rollers and lacrosse balls)
  • Sleep Hygiene
    • No screens 1 hour before bed. (tv, phone, tablet, etc.)
    • Turn the furnace down a couple degrees
    • Blackout your room
    • Turn phone to off or to do not disturb. Better yet don’t keep it in the room with you.
  • Try to get at least 8 hours of sleep each night

This is a very vague template as everyones schedule is different but basically we added about 15 to 30 minutes of stuff to your day. That could be a lot if it was at one time but it’s spread out over the entire day.

The big take away here is to have a plan. Having a plan helps make things a habit. We don’t want you to feel overwhelmed or add stress to your already busy lives. Our goal is to show you a way to spread things out into smaller chunks to make them doable.

Now go move better.