Day 6

Week 0 – Day 6

Welcome back! We are almost done with Week 0 and ready to officially dive into System One! You’re doing an incredible job so far. Remember, we are building the habit of consistency, which is the cornerstone of success in whatever you aim to achieve.

Today and tomorrow are all about setting you up for success over the upcoming week. We’ll focus on carving out time in your schedule to eliminate excuses. This includes:

• Dedicating time to reading the daily blog posts.

• Blocking off time for fitness.

• Setting aside moments for mindfulness and reflection.

We’ll also cover the points and tracking system, which incorporates an element of friendly competition to keep you motivated! Let’s get started.

Finding the Time

The first and most crucial task is to block off dedicated time for The System in your daily schedule. This step is essential because, while it’s easy to feel motivated and excited initially, life has a way of throwing curveballs, even when we have the best intentions.

The solution? An ironclad plan set up before you begin. When you have a clear plan of attack, success becomes inevitable.

Time Blocking: A Winning Strategy

One of my favorite methods for organizing time is time blocking. This involves dividing your day into specific blocks for particular activities. For example:

• One block for exercise.

• One block for work.

• One block for family or personal time.

The key is to stay general—these blocks don’t need to be overly specific. Your goal is simply to allocate time to each pillar of The System.

Let’s break this down, starting with fitness.

Fitness Time

This one is straightforward, especially if you’re attending a group class like CrossFit.

1.     Calculate the Total Time Needed
If your class lasts an hour and the gym is 15 minutes away, block off 90-100 minutes in your schedule.

2.     Pick Your Workout Times

• If your schedule is consistent, decide on the time you’ll attend each day and commit to it.

• If your job or routine fluctuates, use this time (at the end of the week) to figure out your workout times for each day of the upcoming week.

3.     Set Calendar Reminders

• Add your workout sessions to your calendar and set an alarm.

• Choose a unique, uplifting alarm tone—not the same one that wakes you up in the morning.

4.     Share Your Plan

• Make an agreement with yourself to follow your schedule.

• Share this plan with your accountability partner for added motivation.

Nutrition Planning

We’ll dive deeper into weekly nutrition planning tomorrow, but for now, let’s focus on one simple step: planning your meal times.

·       Estimate Your Meal Blocks
Allocate at least 30 minutes per meal. If you prefer to cook, factor in the time needed for preparation.

·       Customize Your Schedule
For example, if you work 9-5 and aim to eat three meals and two snacks daily:

• Breakfast: 8 AM

• Snack: 11 AM

• Lunch: 1 PM

• Snack: 4 PM

• Dinner: 6:30 PM

Adjust these times based on your routine and block off the appropriate windows.

Mindset Time

Mindset work may take the least amount of time but is often the most neglected. This is your time to sit with your thoughts—whether reflecting on the day that’s passed or preparing for the day ahead.

·       Dedicate 5 Minutes
Set aside just 5 minutes daily for stillness and quiet.

·       Add to Your Calendar
Schedule this time in your calendar and set a calm, peaceful alarm to remind you.

·       Make It a Priority
Just like your fitness sessions, make a pact with yourself and your accountability partner to honor this time.

Tracking Your Progress: The Points System

By now, you should have access to the Excel tracking sheet. This sheet is designed to keep you accountable and add a fun, competitive element to the program.

• Daily Tasks - Each day has specific tasks for each pillar (fitness, nutrition, and mindset). For example, “exercise” will be one of the fitness tasks. Once you complete it, check the corresponding box to log your progress.

• Weekly Challenges - Every week, there will be additional challenges for each pillar. These are slightly more demanding but come with greater rewards—extra points!

• The Leaderboard - Track your progress to see how you’re doing compared to others. The goal is to complete all tasks, accumulate points, and climb the leaderboard each week. At the end of the program, we’ll crown the overall leader!

Final Thoughts

You’re doing an amazing job, and we’re just days away from the official start of System One! By now, you’ve already taken the first steps toward success by organizing your time and eliminating excuses.

Homework:

• Block off your calendar for the upcoming week.

• Set alarms for each task (fitness, nutrition, and mindset).

I hope you’re as excited as I am for what’s ahead! Tomorrow, we’ll dive into shopping and preparing for the week.

Keep up the great work!

Dr. Brock Brady, PhD