The Power of Selective Commitment

read on: themovementmemo.com

read time: 6 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: 5 rounds for time

• Quote: Da Vinci on clearing the field

• Lesson Learned: The power of selective commitment

• Optimization:  LMNT (my go-to for summer hydration)

Today's Movement 

Complete 5 Rounds for Time:

• 400m Run

• 15 Deadlifts (135/95 lbs)

• 10 Pull-Ups

• 20 Box Jumps (24”/20”)

• 10 Burpees

Rest 1 minute between rounds 

Today's Quote

Simplicity isn’t just an aesthetic—it’s a weapon.

The fewer distractions you have, the sharper your focus becomes. 

Complexity drags you down; simplicity lifts you up.

Today's Lesson Learned

The Power of Selective Commitment

We often hear that success comes from saying “no” to distractions, but here’s the deeper truth: It’s not about saying no to everything—it’s about clearing the field, narrowing your focus only to what sharpens your edge, and knowing when to say yes to high-stakes challenges that push you.

Most people think they can succeed by filling their days with more—more opportunities, more projects, more action. 

But real progress comes not from addition but from subtraction, from clearing away to expose what truly matters.

This idea took years for me to internalize.

In my twenties, I said yes to everything—projects, parties, and opportunities.

I thought I could sprint toward success by maximizing my output. What I didn’t realize at the time was that I was running in circles. Each yes dispersed my effort, leaving me scattered and stuck in mediocrity.

Every “yes” to something new was an unconscious “no” to something that would truly push me forward.

 I didn’t just lose time, I lost focus.

But here’s the paradox: Success isn’t about always saying no. In fact, some of the biggest leaps in my life came from saying yes to the things that terrified me—the high-stakes commitments that had the potential to break me if I failed.

The key is understanding when to say yes to those moments.

Back in 2007, I hired a personal trainer named Henry, not just to show me how to lift weights, but to teach me how to train with a focus. When I first stepped into the gym, I was all over the place. I didn’t have a plan. I didn’t make progress.

Henry changed everything. He cleared the field for me. He stripped down my training routine to the essentials, introduced me to CrossFit-style workouts (before they were mainstream), and taught me how to cut through the noise to focus on what would make me better every single day. No fluff, no distractions.

This was the moment I realized that saying no wasn’t about playing it safe or doing less. It was about creating space for the hard stuff that actually moves the needle.

I created my own “test” that I now use to evaluate every big opportunity. Before committing to anything, I ask myself three key questions:

1. Does this challenge scare me in a way that excites me?

2. Will this opportunity improve my ability to achieve long-term goals?

3. Am I the only person who can do this, or can I delegate it?

If the answer to all three is yes, I’m in. If it’s not, it’s a pass.

This method has saved me from countless distractions. But it’s not about saying no to everything—it’s about saying yes to the right things. The things that feel like they’re going to stretch you, break you, and ultimately transform you.

When I started applying this in my career, everything changed. I stopped saying yes to projects that brought immediate validation but no long-term impact. Instead, I cleared the field and put my energy into what mattered.

The Emotional Cost of Saying No

But here’s the harsh truth no one tells you: Saying no comes with a psychological price. Every time I turn down an opportunity, I feel a pang of FOMO, a sense that I might be missing out on something that could have been great. I still struggle to resist the pull of newness and the dopamine hit of saying yes.

At first, the space created by saying no felt empty.

I had to sit with that discomfort, knowing that focus doesn’t bring instant results. But over time, that discomfort was replaced with clarity. The more I said no to distractions, the more space I had for deeper work.

I got comfortable with the idea that I didn’t need to do everything—I just needed to do the right things.

Henry taught me how to train with focus, over the past 10 years I have learned how to live with focus. 

Every decision has a cost, and most people underestimate the cost of scattered energy. Saying yes to everything feels productive in the moment, but in the long run, it fractures your potential.

The Art of Subtraction—what I now call Clearing the Field—is a practice you have to commit to for life. It’s not a one-time decision; it’s a muscle you strengthen every day. You will always face the temptation to add more, to say yes to more, but the real test of your mastery is knowing what to leave behind.

Whether it’s in business, fitness, or personal growth, the most productive decision you’ll ever make is learning when to say no—and when to bet big by saying yes.

This is how you swing for the fences (and generate the outsized returns that transform your life).

 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?

1. 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.

2.  All-Natural Ingredients: No sugars, fillers, or artificial ingredients—just the essential electrolytes your body craves.

3. Versatile Usage: Ideal for athletes after intense workouts, people who follow low-carb diets, and anyone needing a hydration boost after a night out.

4. 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