- The Movement Memo
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- Stop letting “busy” run your life
read on: themovementmemo.com
read time: 5 minutes
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: 20-minute AMRAP
Quote: Covey on priorities
Lesson Learned: 7 lessons for my 25-year-old self
Optimization: LMNT (my go-to for daily hydration)
Today's Movement
Complete as many as possible rounds in 20 minutes:
20 burpees
20 lunges
20 box jump-overs
20 lunges
20 toes-to-bars
♀ 20-inch box
♂ 24-inch box
Winter is here in CO!
Today's Quote
“The key is not to prioritize what’s on your schedule, but to schedule your priorities.”
Too often, we let our schedules dictate our days, filling time with tasks that don’t truly move us forward.
But real progress comes when we flip the script: when we start by carving out time for what matters most.
It’s about putting the big rocks in first, letting our major goals guide the way.
This shift—from busy work to purposeful work—transforms every day into a tiny step toward a life we’ve intentionally designed.
Today's Lesson Learned
The Blueprint To Create a Life by Design (Not by Default)
You know the feeling: you’re grinding, busy all the time, yet you end each day feeling like you haven’t actually moved forward.
I was there, too, going through the motions, with my schedule full of endless tasks.
Then I hit a breaking point and I realized “busy” wasn’t the goal — it was about building momentum. This moment of clarity changed everything. I began shaping my life around a few powerful practices, ones that fuel my goals, my health, and my peace of mind.
Here are 7 simple lessons that have transformed my own life (I wish I had known these 20 years ago):
1. The Power of a VIP List — Staying Connected to Those Who Matter Most
Relationships that Fuel Your Purpose
The people closest to you can be your greatest fuel or your greatest drain. That’s why I created a “VIP list” — the family, friends, mentors, and connections that inspire and support me on my journey. These aren’t just people to chat with or grab coffee with; they’re the ones who keep me accountable, challenge me to grow, and align with my values.
These relationships didn’t happen by chance. They’re the result of intentional effort, prioritizing people who bring out the best in me. I make a point to keep in touch with these key people because it reminds me every day of who I want to be and what I want to achieve. It’s not just socializing — it’s a core practice in keeping my purpose front and center.
I still have a spreadsheet to this day with hundreds of people who I schedule one on one time with every year.
Action Step: Make your own VIP list.
Start with three people who make you better. Find time this week to reach out and reconnect. You’ll notice the difference right away — the right people help you elevate your life, keeping you inspired and motivated.
2. Value Your Time Like an Asset — Invest in What Matters Most
Spend Money to Save Time
Here’s a mindset shift that changed my life: time is more valuable than money.
In the past, I’d spend hours on tasks like errands or household chores. Eventually, I realized that spending money to save time wasn’t a luxury; it was an investment. The hours I freed up could then be poured into things that fuel my goals and bring me energy — from training to big-picture thinking.
This doesn’t mean spending extravagantly.
It’s about being intentional. Start small if you need to, but see where you can free up time for what truly matters. Value your time like the asset it is, and see how much more you’re able to accomplish.
Action Step: Put a value on your time.
Choose one task to outsource this week, and use that time for something meaningful — whether it’s a workout, a creative project, or quality time with someone on your VIP list. Small changes like this add up.
3. Know Your Energy Boosters — Structure Your Day Around What Fuels You
Energize Your Day by Choosing Activities Wisely
Imagine if you could feel more energized and driven, simply by choosing the right activities.
Energy isn’t just physical; it’s the fuel for a life filled with purpose. Over time, I created two lists: activities that boost my energy and those that drain it. For me, workouts, cold plunges, and time in nature top the “boost” list, while distractions like excessive screen time fall under “drains.”It’s a simple shift with huge benefits: structure your day to include things that give you life.
When you prioritize energy-giving activities, you’ll perform better, think clearer, and experience more joy.
Action Step: Make a list of three activities that lift your energy and three that drain it.
Schedule at least one energy-boosting activity each day and start reducing the ones that don’t serve you. This shift will transform not just your productivity but also your outlook.
P.S. Last week I checked my screen time and realized how much time I was spending on my phone. I didn't like the number I saw…So, I downloaded Opal and limited the amount of time I could spend on social media.
4. The Big Rocks Rule — Prioritize What Really Matters First
Put the Big Goals First, and the Rest Will Follow
One of the biggest mistakes I made was starting my day with small tasks.
It felt productive, but the big goals — the ones that truly mattered — kept getting pushed aside. The solution? The “Big Rocks” rule.
By starting each day with my big rocks — things like training, key projects, or quality interactions with people on my VIP list — I ensured that what mattered most came first.
If you start with the big rocks, everything else will fall into place. You’ll accomplish the things that bring you forward, and the small stuff? That’ll take care of itself. This one shift has been life-changing for me.
Action Step: Identify one “big rock” each day this week.
Schedule it first and watch how you stay on track, no matter what else comes up.
5. Build Your Day Around Tiny Wins — The Compound Power of Small, Daily Wins
Stack Small Wins for Big Impact
Big goals don’t happen overnight.
They’re the result of small, daily wins that add up over time. For me, these wins include non-negotiables like morning movement, moments of gratitude, and intentionally making the perfect shot of espresso. These aren’t just habits; they’re the anchors that keep me progressing, no matter what challenges come my way.
These tiny wins may seem small, but they build momentum.
Stacking small wins each day creates a foundation that supports even the biggest goals. It’s not about perfection; it’s about steady, intentional progress.
Action Step: Choose three daily non-negotiables.
They could be as simple as a 5-minute stretch, setting a daily intention, or 60 minutes of disruption free creative work. (One of my favorite recommendations for people earlier in their career is to send one handwritten note per day. Bonus points if it's on your own personalized stationary – you will stand out.)
These wins build confidence and keep you aligned with your larger vision.
6. Become an Opportunity Magnet — Share Your Journey to Attract Your Tribe
Attract Like-Minded People by Sharing Your Story
Putting myself out there online started as an experiment.
Now, I can say it’s been one of the most impactful choices I’ve made. Sharing my journey has connected me with incredible people, new partnerships, and countless opportunities. Each time I post about my goals, challenges, or lessons learned, I attract others who resonate with my journey.
Being authentic and open about my experiences has transformed my network.
It’s not about building a following; it’s about building a tribe. When you show up as your true self, you attract opportunities that align with who you are.
Action Step: Post one insight or experience this week that reflects your journey.
It doesn’t have to be big — just real.
This small action can open doors you never expected and connect you with like-minded people.
7. Protect Your Schedule — Batch and Block for Maximum Impact
Avoid the Chaos of Multitasking with Batching and Blocking
We’re all familiar with the endless stream of distractions in a day.
When you open up your email, and end up sliding down the slippery slope of answering “quick questions” and then all of sudden you’re late for your next meeting. That’s why I began using a simple approach: batching and blocking. By grouping similar tasks and blocking time for them, I stay more focused and effective, avoiding the mental drain of constant task-switching.
Whether it’s content creation, meetings, or training, batching lets me stay in the zone, while blocking ensures I protect time for what’s important.
This intentional approach to scheduling respects my time and keeps burnout at bay.
Action Step: Take one day this week to batch and block similar tasks.
Grouping work by type creates flow, making you more productive and mentally refreshed.
Living intentionally isn’t about drastic changes; it’s about small, mindful choices that align with your goals, values, and well-being. From keeping your VIPs close to prioritizing big rocks, these practices have been transformative for me — and they can be for you, too.
Remember, you cannot overhaul your life all at once.
Pick one practice above and make it your own.
When you live intentionally, every day becomes an opportunity to grow, connect, and achieve what truly matters.
P.S. The point of reading this is to create a behavioral change – what tiny action can you take right now?
Today's Youtube:
Today's Optimization
LMNT is a refreshing and nutrient-packed electrolyte drink mix designed to support your active lifestyle and overall well-being. Free from unnecessary additives, LMNT delivers a precisely formulated electrolyte balance with 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium per serving. This powerful combination helps prevent and alleviate common symptoms of electrolyte deficiency, such as headaches, muscle cramps, fatigue, and sleeplessness.
Why Choose LMNT?
Science-Backed Formula: Developed based on scientific research, LMNT’s specific electrolyte ratio is crafted to meet your body’s needs, ensuring optimal hydration and performance.
All-Natural Ingredients: No sugars, fillers, or artificial ingredients—just the essential electrolytes your body craves.
Versatile Usage: Ideal for athletes after intense workouts, people who follow low-carb diets, and anyone needing a hydration boost after a night out.
Convenient (and Tasty): Easy to mix and delicious to drink, making hydration an enjoyable part of your daily routine.
How to Incorporate LMNT into Your Day:
Morning Boost: Start your day with LMNT to replenish electrolytes lost overnight and kickstart your hydration.
During Workouts: Keep a bottle of LMNT-infused water during your exercise to maintain peak performance and prevent cramps.
Post-Workout Recovery: Drink LMNT after workouts to aid recovery, reduce muscle soreness, and quickly rehydrate.
Evening Routine: Incorporate LMNT into your evening routine to ensure restful sleep and prevent nighttime leg cramps.
Today LMNT is offering Movement Memo subscribers an exclusive deal: a free sample pack with any order!
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Publisher: Eric Hinman
Editor-in-chief: Bobby Ryan