My greatest fear is wasting my time!

I touched on this a few weeks back when I talked about Calendaring. If I have one thing more than any other that I fear and that causes me to lose my temper - it’s when I realize I’ve wasted my time. That may be on a failed relationship, venture, or project or doomscrolling.

Recently, I sat down with someone who came to me for some advice. They laid out all the things they were working on and I could clearly see they had a glaring problem. How did I know this? Because I saw myself in what they were describing. I had been where they were at but thankfully had a breakthrough and my life is very different now.

What is that huge breakthrough? I used to gamble with my time - in the realm of business ventures. I really do think it’s a gambling addiction - more specifically I think it’s called ‘chaos addiction’. I can only describe as needing to be busy, bordering chaotic in order to feel happy. It’s a very expensive hobby and one I would tell you is bad. As one friend told me - “dude you should just be playing more golf - it's much cheaper!”

Sometimes we put some time into this relationship, or that project, or this idea - only to realize later - we haven’t given anything as much attention as it deserves or we just have a problem not wanting to focus because of boredom or something.

But the breakthrough I had with this individual was that they needed to prioritize their health. The only way to do that was to follow a few simple steps. I did this and it changed my life - so I want to share it with you.

1. Time is Limited - you need to invest it wisely - you only have so much of it.

2. Time is Categorized - you have work time, me time (a few minutes a day to obsess over the Baldoni/Lively saga), parenting time, romantic time, church time, meetings time, friends time, and usually last comes sleep time, fitness time, mental health/wellness time. Most of the time those last few fill whatever is left of your day.

3. Reprioritize your Time - flip the script - your health is your wealth.

What I did with this information

I took out a daily calendar, then a weekly calendar, then a yearly calendar. I then asked “what do I need to do on a daily basis to live the life I want to live - a life that at the end of it, I would be happy with how I spent my time. Time well spent where my relationships would blossom, my health would be amazing, my work would get the best of me and I make a dent in the world.”

So I started with a day. I took a cue from the ancient world where days started at sunset the night before and end at sunset today. This helps you prioritize sleep - which I think is crucial. I do think you need to know your work schedule as you plan these things i.e. when your lunch break is, commute times, meeting times etc. At the beginning of each week, I do this to hold my self accountable.

Sleep

Set your sleep and wake times - make them your first thing on your day. If you saw my calendar you would see when I go to sleep and when I wake up. I started making that my habit 7 days per week - and not letting the weekends throw me off schedule.

Meals

Then I put in the times I plan to eat. I’m a believer in 2-3 meals/day spaced out with enough time to fully digest our food. If you’re trying to be healthy you need a little time to prepare these meals. Those are on my calendar.

Fitness/Wellness

Then comes when your body is going to be active - for me, I have one hour each day where I’m either working out with heavy weights or doing sauna/cold plunge - 6 days/week.

Date Night

If I didn’t put this on my schedule I will be the first to tell you it wouldn’t likely happen very often. I can say that for years it wasn’t on my calendar.

Ava playtime

Another item that might not happen if I didn’t put it on the calendar. Times I am committed to playing with my daughter and that she can count on.

Work

Then I cram work into every nook and cranny I can find because I love to stay busy and doing. My old schedule started with work but then it easily migrated all over the calendar - I can meet anyone anytime - Me, my body, my health, my family - all were second to my work. And all were not a priority.

Now I get more done in the same amount of time and all the metrics that I care about are being met. When we are healthy and our mind is sharp - it’s amazing how much more we can get done. Sure that may mean I work on Sunday or evenings when others are done at 5pm. But it’s much easier to work with a sense of accomplishment at 8pm instead of feeling like “oh my word I haven’t worked out, I didn’t get a good night’s sleep etc. All those things that give us some guilt that we know we should be doing but can’t seem to find the time to do it.

The science is below if you keep reading - but more than anything else - prioritize your health by putting it on your calendar and how you plan to do that on a daily basis.

The Health Benefits of Effective Time Management

Those who intentionally structure their days to include health-focused habits experience lower stress, better cognitive function, and a reduced risk of chronic disease[^1][^2].

Without a structured approach to time management, exercise, nutrition, and restorative sleep often become afterthoughts. Prioritizing personal health isn’t about finding extra hours—it’s about making strategic choices with the time you already have.

• Reduced Stress and Lower Cortisol Levels

Poor time management is linked to higher stress levels and increased production of cortisol, a hormone that contributes to weight gain, poor sleep, and metabolic disorders[^3]. Organizing daily tasks and setting boundaries reduces mental overload and improves resilience.

• Improved Sleep Quality

A structured routine enhances sleep consistency, leading to better recovery, hormonal balance, and cognitive function[^4]. People who maintain regular schedules experience deeper sleep, which supports memory and emotional well-being.

• Higher Physical Activity Levels

Time-efficient individuals are more likely to incorporate exercise into their routine. Research indicates that those who schedule workouts—even in short increments—are significantly more consistent in maintaining an active lifestyle[^5].

• Better Dietary Choices

Lack of planning often leads to unhealthy eating patterns. When time is allocated for meal preparation and mindful eating, individuals make better nutritional choices, leading to improved energy levels and metabolic health[^6].

• Increased Productivity and Mental Clarity

Managing time effectively enhances cognitive function, decision-making, and focus. A well-organized day allows for mental breaks, reducing burnout and improving long-term performance[^7].

A Few Excuses

Objection 1: “I don’t have time to focus on my health.”

• Solution: Conduct a time audit for one week. Research suggests that most people underestimate how much time they spend on non-essential activities like social media or passive screen consumption[^8]. Reallocating just 30 minutes daily can make room for exercise, meal prep, or mindfulness practices.

Objection 2: “Work and family responsibilities leave no room for self-care.”

• Solution: Integrate health into existing routines. Walk during calls, stretch between meetings, or prepare nutrient-dense meals in bulk to save time. Studies show that small, consistent actions compound into significant health benefits over time[^9].

Objection 3: “I struggle with consistency.”

• Solution: Automate and schedule health habits like meetings. Blocking time on your calendar for workouts, meal prep, or sleep ensures these activities are non-negotiable. Behavioral research shows that when tasks are scheduled, adherence rates improve by up to 80%[^10].

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I’d love to hear about how you manage your time or where you struggle. 👋

I write this newsletter each week because I feel my best when my body, mind and soul are all healthy. I want the same for you. If you feel like you’ve seen something valuable here, please do me a favor and forward this newsletter to a friend or let me know what you think by replying or texting me - (310) 879-8441

I think the world is in desperate need of healthy, happy men who love the strong women in their lives with a self-sacrificing type of love.

I have found the following four books to be the 4 books every man should read and every woman should want their man to read.

• Good Energy - What makes for a Healthy Body and Mind?

• The Masculine in Relationship - How to Win the Trust, Lust and Devotion of a Strong Woman

• The Man’s Guide to Women - The Science of Happy Relationships

• The Desire of Ages - Leadership in a World of Cowards

Here are a few other links to things that have changed my life:

Whoop - Track your HRV and REM Sleep

Function Health - Optimize Your Health via 100+ BioMarkers

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How to Supercharge Your Sleep

The Power of the Sauna

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

References

[^1]: Allen, T. D., & Shockley, K. M. (2022). “Time Management and Well-being: A Meta-Analysis.” Journal of Applied Psychology, 107(4), 632–647.

[^2]: Baumeister, R. F., & Tierney, J. (2021). “Willpower and Self-Regulation in Managing Daily Life.” Annual Review of Psychology, 72, 317–342.

[^3]: McEwen, B. S. (2020). “The Impact of Chronic Stress on Health and Disease Risk.” Nature Reviews Neuroscience, 21(10), 607–619.

[^4]: Walker, M. P. (2021). “The Role of Consistent Sleep Schedules in Cognitive Health.” Sleep Medicine Reviews, 56, 101432.

[^5]: Piercy, K. L., & Troiano, R. P. (2022). “Physical Activity Guidelines and the Importance of Daily Movement.” Medicine & Science in Sports & Exercise, 54(1), 1–9.

[^6]: Firth, J., et al. (2021). “Dietary Choices and Mental Well-being: A Systematic Review.” Nutritional Neuroscience, 24(3), 161–175.

[^7]: Sünram-Lea, S. I. (2021). “Cognitive Performance and Time Management Strategies.” Journal of Cognitive Neuroscience, 33(2), 245–260.

[^8]: Meier, A., Reinecke, L., & Gilbert, A. (2023). “Time Use and Digital Consumption: A Behavioral Study.” Computers in Human Behavior, 140, 107583.

[^9]: Prochaska, J. O., & Velicer, W. F. (2020). “Stages of Change Model and Health Behavior Modification.” American Journal of Health Promotion, 34(6), 1013–1025.

[^10]: Gollwitzer, P. M. (2021). “Implementation Intentions and Habit Formation.” Personality and Social Psychology Review, 25(3), 245–268.