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- My guide to time blocking
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Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.
Today's Programming
Movement: 3 rounds for time
Quote: Ali on making time count
Lesson Learned: My guide to time blocking around tiny wins
Youtube: Hyrox Chicago Vlog/ Recap
Optimization: The most researched supplement on the planet
Today's Movement
Complete 3 rounds for time:
21 deadlifts
15 burpees
9 front squats
♀ 225-lb deadlift, 95-lb front squat
♂ 315-lb deadlift, 135-lb front squat
Hyrox Chicago, 2024!
Today's Quote
“Don’t count the days; make the days count.”
Success isn’t about merely moving through the motions—it’s about making each small action intentional, preparing us for the bigger picture.
In building my day around tiny wins, I focus on setting the foundation.
Each ‘small win’ is like a jab, consistently moving me closer to my vision of a life lived with purpose.
By prioritizing my energy, focus, and connection every day, I’m not just getting things done; I’m building something far greater over time.
Today's Lesson Learned
My Guide to Time-Blocking Tiny Wins for Maximum Energy and Focus
Imagine ending each day energized and satisfied, free of lingering “I wish I’d gotten to that” thoughts.
For me, this was finally achieved by building my days around “tiny wins”—small, intentional actions that fuel my energy, sharpen my focus, and keep me moving forward.
I had to build time-blocking into a strong habit to make these wins consistent. Time-blocking isn’t just about squeezing in more productivity. It’s about ensuring I make time for the things that give me energy, clarity, and fulfillment.
Here’s how I structure my time blocks to keep my energy high, my focus on point, and my days packed with purpose.
Time Block #1: (8:00-10:30 am) Morning Foundation
Tiny Wins: I start every day with a few simple but powerful actions. After a solid night’s sleep, I kiss Sarah and tell her I love her. This grounds me before the day begins. Then, I head downstairs to make the perfect espresso—a ritual that helps me check in with myself and be fully present before anything else.
Time Block: My first block of the day is all about getting movement. I dedicate 120 minutes to exercise, and buffer 30 minutes for time to and from the gym. This time is sacred for me; it’s where I find my best ideas, unlock creativity, and tap into flow.
Time Block #2: (10:30 - 1:30 pm) Connection and Contribution
Tiny Wins: I dive into connecting with others. Whether it’s meeting a new contact or introducing two people who could benefit each other, this part of the day is about building relationships and making contributions.
Time Block: I set aside time specifically for calls, meetings, or content creation sessions. This time block keeps my energy high and my mind fresh while helping me create new opportunities, share ideas, and find ways to add value to others.
Time Block #3: (1:30 to 3 pm) Afternoon Reset
Tiny Wins: After a morning of focused energy, I shift gears for a physical reset. This is when I go for a mountain bike ride or do another form of outside movement that lets me recharge both physically and mentally.
Time Block: This afternoon block is all about active recovery and zone 2 conditioning. It’s also when I do my best brainstorming. When my body’s moving in nature, my mind is free to think freely and deeply. This sets me up for the final push of the day.
Time Block #4: (3 to 4:30 pm) Late Focused Execution
Tiny Wins: This is when I return to my calls, creative projects, or podcasts. I’ve found that having a set time block in the late afternoon helps me avoid decision fatigue and end the day feeling accomplished.
Time Block: I go deep on my work—whether that’s tackling creative projects, recording a podcast, or following up with important messages. By blocking this time, I avoid the scatter of multitasking and close out the workday with clarity.
Time Block #5: (4:30 - 7:00) Evening Rituals
Tiny Wins: My evenings are reserved for recovery and reflection. Friends and colleagues often join me for contrast therapy sessions and home-cooked meals—alternating between hot and cold therapy in the sauna and ice barrel. This daily ritual gives me a chance to wind down, connect, and recharge for the day ahead.
Time Block: This time is non-negotiable. By setting aside these evening hours, I prioritize self-care, community, and physical recovery. It’s my way of reinforcing a strong foundation for the next day.
The Power of Time-Blocking for a Life You Love
For me, time-blocking is a way to intentionally build my days around what I value most. It allows me to maintain high energy, prioritize deep focus, and infuse fun and fulfillment into every day. These tiny wins add up over time, becoming the backbone of a life that’s not only productive but deeply rewarding.
If there’s one thing I’ve learned, it’s that designing a day you love isn’t about making sweeping changes all at once.
It’s about identifying your own “tiny wins” and then structuring time around them.
Set your own foundation, block time for what recharges you, and let the momentum build.
Because life is too short to not enjoy the wins, big or small, every single day.
Today’s Youtube
Today's Optimization
I’ve been taking creatine every day for years, and recently I started taking Try Create Gummies.
In case you missed it… they are now NSF-certified. (And they are the only creatine gummy on the market with this certification!)
What does that mean? NSF for Sport ensures that dietary supplements are free from banned substances, verified for content accuracy, and meet strict safety and quality standards for athletes.
We've said it countless times: creatine is one of the most researched and proven supplements on the market.
Most of the research shows positive results for all age groups – young and old(er) alike.
We dug through the research on all the studies to be able to provide you with insights on one of the most beneficial supplements out there: Creatine.
Today, we want to highlight key findings from a few studies:
Study #1: “Heads up” for Creatine Supplementation and its Potential Applications for Brain Health and Function
Key Takeaways:
Long-term high-dosage creatine supplementation increases brain creatine stores.
Creatine supplementation can improve cognition and memory, especially in older adults during times of metabolic stress.
Creatine supplementation improves aspects of recovery from traumatic brain injury in children and has the potential to reduce symptoms of depression and anxiety.
Study #2: Use of creatine in the elderly and evidence for effects on cognitive function in young and old
Key Takeaways:
The well-documented benefits of creatine supplementation in young adults, including increased lean body mass, increased strength, and enhanced fatigue resistance are particularly important to older adults.
Subsequent studies have demonstrated that cognitive processing… can be improved with creatine supplementation.
Key Takeaways:
The purpose was to examine the effects of creatine supplementation during resistance training sessions on skeletal muscle mass and exercise performance in physically active young adults…
The study found that “creatine ingestion during resistance training sessions is a viable strategy for improving muscle strength and some indices of muscle endurance in physically active young adults.”
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Publisher: Eric Hinman
Editor-in-chief: Bobby Ryan