can you just touch on? You already spoke about the four principles or the main principles of swiss. I can just go through the eight principles for us. For the listeners. Yeah, so the top four, I mean we call in the top four, Bottom four. So the top four is fitness, nutrition, mindfulness and sleep. Uh and that we we call those the top four because they are the holistic health, lifestyle principles um that we we asked we try and get people to start with. First build a routine around those four principles and then once you're happy and you're comfortable that all that has become habit and it is a routine, then we've got minimalism, discipline, time management and personal growth and they basically life hack kind of principles, you know what is up guys, Welcome to the live train perform podcast. I'm your host, Sean Kober. Over the last couple of episodes, we've gone through the top principles of the Swiss Eight model, which is a proactive mental health program We've covered off on an interview with Adrian Sutter, who is the founder of Swiss eight.
Then we went into a sleep episode followed by gut health. In today's episode, we're going through time management. Now if you go back and listen to the intro, Adrian spoke about the top four principles and the bottom four principles. Time management for him was in those bottom four principles, but for me it is one of the most important things. So I really try and prioritize my time and today's episode is all about sharing those tips and tricks with you guys and how I optimize my time every single day. Let's get started before I dive into the principles and the many different techniques for time management. I'm going to tell a fable that I first heard many many years ago. I can't recall exactly where I heard it from, but it's always stuck with me. So the story goes like this. two Lumberjacks were competing for the wood chopping World Championship when the starting gun rang out, they each had six hours to chop as much wood as possible.
One woodsman smashed away consistently for the entire six hours whilst the other work for 45 minutes then disappeared for 15 minutes before returning to continue on with the task. This continued for the duration of the six hour competition. The crowd gathered around as they weighed the work done and were surprised when the second woodsman taking breaks every 45 minutes had completed twice the amount of work as his opponent. When reporters and officials asked, how is it possible that you work for an hour and a half less than your opponent yet cut twice the amount of timber. What were you doing in that 15 minutes? His reply, sharpening my axe. Now, the reason I bring that up is because a lot of these principles that we're going to be going over today are going to dive into that exact analogy and that is sharpening your acts. When people say they don't have time to do certain things. What they're really saying is that's not a priority for me. And I'm choosing to invest my time in X rather than in why? So once we understand that, then we get a better understanding of how we can manage our time and how we can get the most out of our time because it's going to be times when your energy levels are low.
Okay, so trying to smash away at a high energy demanding task when your energy levels are low is a waste of fucking time. So you may as well go away, sharpen your acts, do some meditation, do some other tasks that are going to uh not be quite so energy demanding, but still required to get done. So we want to try and match our tasks with our energy levels or our energy levels with our tasks I have spoken about old Trade in Rhythm in another episode. However, I will bring that up again before we get into these time management techniques. What I want to discuss is your hierarchy of value and being able to prioritize because if you don't know what your hierarchy of value is, you don't know what's valuable to you, then it's impossible to then start delegating time to the most important things in your life and what you value the most. Now, before I go further in this episode, I just want to mention that I've released these episodes of the live train performed podcast in a specific order for a specific reason.
So I do highly recommend going back to at least episode two which is goal setting. Follow that up with episode six which is the power of habit, episode seven creating consistency. Episode 10 accountability, episode 11, hierarchy of value, Okay, because these are all important aspects, all important components and principles that all of the subsequent episodes build upon. So the whole idea of this podcast is for people to go back and listen from the start and every episode layers on top of the previous episode. So yes, you will get some benefit from this if this is the only episode you've listened to however, to get a good understanding of all the principles that I'm talking about and to optimize you know, all of these techniques that I'm going to go through today. I highly recommend going back and listening to the previous episodes to sum up the hierarchy of value. Episode though, values are the principles that drive every action and behavior in your life.
Most people don't have clarity around the values that are important to them, which leaves them floating through life and being reactive rather than proactive. Being accountable and bringing awareness to your underlying values is a difficult but necessary step in taking ownership of your life and implementing habits, routines and behaviors that guide the decisions you make, both in the short term and the long term. So understanding what your underlying values are then determines the time that you or where you start allocating your resources and your time. Because here's the thing, our resources and our time is precious, Okay, it's finite. Time is our most precious commodity. It is the only thing that we will never get back. Okay? So what you dedicate your time to ultimately should be giving you a decent return on investment and I'm not going to go too deep into economics here, but think about everything having a cost benefit ratio.
Some things are going to cost a lot of time and not give you much return on investment. Other things, however, are going to require not much time, but give you a massive return on investment. So these are the things that we want to be talking about. These are the things that we want to pay attention to be aware of and start implementing into our day to day, Those small things that allow us to sharpen our acts and get the most out of the rest of the time in our day. How can we create the most effective use of our time? Well, first of all, we need to understand what our hierarchy of value is, what our underlying principles and values that are guiding us that are driving our behaviors now, we can look at different values in different areas of our lives. So you might have career finances, relationships, health and fitness, education, uh self, others, whatever, it doesn't really matter what it is. You need to have a look at what those um, different aspects of your life are.
And then you need to start looking at what your values are in each one of those and you also need to prioritize them. Okay? Now we also need to understand the difference between commitment and interest. So a commitment is something that you need to do to progress. You know, one of those aspects say your finances okay, I need to commit to saving X amount of dollars every single week so that I can, you know, save up for a deposit for a house. Uh, interest on the other hand, is more of something that you want to do. Okay. It's something it's a hobby. Okay. It might be a project or something like that that you're working on behind the seed. So commitment might be your full time work and your interest might be a hobby or a side hustle or something like that. So, um, a commitment. That's one of those things where you're going to need to invest some time energy and effort and you're going to get a fairly high return. Okay? Whereas your interest, yes, you're going to need to invest time, energy and effort, but your return on investment is typically going to be lower.
Okay. Um, so understanding the difference between those two things is very important because a lot of people get distracted and do things that interest them rather than do things that they are committed to that they need to do. All right now, the next thing we need to look at is prioritizing which one of those aspects of our life is most important because then we can start allocating more and more time to those aspects that are going to give us a high return on investment. All right. And something to note here is that that's going to change throughout your life. And I'm going to tell a story once I go through these principles about how all of these lessons, all of these tools, all of these principles um have changed over time and how I've adapted my life to get the most out of it with, you know, those values changing over time. So the next thing that we need to talk about is then setting goals, Okay, set a goal for each one of those underlying values and understand that if you don't have a goal, which is an end state, then you can't figure out a roadmap which is how to get there.
All right. And then you need to break down your projects into smaller pieces and I've done a full episode on goal setting. So highly recommend going back and listening to that. Okay, what we need to do next is then schedule and structure in our day. Okay, um when we're scheduling our day out, we want to try and think about when we have the most energy when we're the most creative and that's when we do the most energy demanding task, things that we need to do that requires the most focus and attention. Okay. And something else to think about as well is don't multitask whenever I'm doing something, I'm recording this podcast right now and my phone is fucking off, it's on the other side of the room, like I'm removing all distractions so that I can just get stuck in and focus my attention on one thing. Okay, the next thing is to delegate if there's something that you don't like doing or it's very time consuming, you don't really know too much about your spending a lot of time learning about that something so that you can get that thing done then that's probably not the best use of your time and you're probably better off delegating that to someone else.
For example, I like creating this content. I like researching and I like putting this content forward. But there's some admin things behind the scenes that I don't like doing. So my sister in law is actually a virtual assistant and she takes care of a lot of the the other shit that I don't like doing, like the graphics and um all that type of stuff. So whenever I have these podcast episodes edited and uploaded, then I just add them to a google drive folder and she goes in there and she sort everything out for me, so I'm very grateful for her for doing that. Um But that's one of those things that I just don't enjoy doing. So I'm gonna delegate that and I'm going to pass it off to someone else so that I can actually focus my time energy and effort on the things that I enjoy doing and the things that are more important to me. Um The next thing is get to work. I've spoken about old trade in rhythm in the past, and this is essentially where you're working with your energy levels. So for me, I know that the majority of the time, my most creative juices are flowing early in the morning, so this is where I might get up, I'll have a coffee or watch sunrise.
Um I'll read uh fire up my brain and then I'm gonna do my most energy intensive work. So it might be recording my podcast, it might be doing some research for the episode that I'm recording. It might be studying my anatomy and physiology course, or it might be um whatever it is, whatever is most important for me in the day. And again, that's going back to what my values are, and then I'm already prioritizing what's most important. Okay, so then I'm working with old Trade in rhythm and there's gonna be times where, you know, I've got to get shit done, reply to emails and social media posts and things like that. Now, I'm not doing that shit first thing in the morning because that's taking away from my energy levels. Alright rather I'm going to allocate time to that later on in the day, it might be while I'm sitting down, having brunch, whilst I'm sitting down having brunch, I might be going through my emails and replying to messages and doing social media posts and things like that. So working with your energy levels and understanding um when you have high energy levels, moderate energy levels and then low energy levels, this is where you should start then matching energy demanding tasks to each one of these energy levels.
Alright, the next thing is to schedule breaks, so this is kind of ties in with the Pomodoro technique and this is basically where we might work for 25 minutes and then we have five minute break and then we work for 25 minutes and then we have five minute break, we might do that three times, so there's an hour and a half And then we give ourselves a 30 minute break. Okay, so there's many, many different techniques that we can use here, I will give some more options later on in this episode, but you can also do some research on your own time management techniques. The other component that comes into these breaks and when you know it's time to take a break, is understanding the difference between being effective and being efficient. So to be effective means doing the right things and refers to how useful the task is. Can you achieve your goals and complete the activities in a given time frame To be efficient means to do things right.
It refers to how well it is done. The fastest and least expensive way to do things is efficiency and efficiency is just a tool. So what we want to do is be effective by doing the right things at the right times and then being efficient and getting those things done right? Okay, so again this comes back to your energy levels and working with them, understanding when you are being effective and efficient. Cool, Roll with that. Do your energy demanding tasks if you're um being inefficient and ineffective with those tasks may be your energy levels aren't matched to the energy demand, so that's when it might be time to schedule a break and maybe do some less energy demanding tasks. The other thing here is to understand the difference between being busy and being productive. Okay, A lot of people say that they are too busy to do X, Y. Z. Okay, When you ask them what they're actually busy with, they're just busy doing shit against junk.
Now, being productive is being effective and efficient. Okay, this is when you're getting things done on time, okay, and you're kind of in a flow state. Okay, so being productive is a little bit more of a flow state and everything you're doing has a purpose and you're achieving things and you're taking those boxes and you're following that bouncing ball. Whereas when you're being busy, you're literally just bouncing from one thing to the next to the next to the next and you're being distracted. And um, you know, so understanding the difference between being busy and being productive is a massive thing. Most people who say they're busy are busy but not productive. Now I've read many, many books on productivity hacks and time management skills and things like that. But to be honest, the biggest lessons that I got about time management and the importance of it come from my six years in the army. Um, and this is basically what they focus on when you go through recruit training.
I was at camp puka for three months, which is the initial recruit training center where you basically transformed from a civilian into a soldier. Now we're running 16 hour days, six o'clock in the morning till 10 o'clock at night. We were kept busy. Um, there will be a few periods of time where we had a little bit of free time, but that free time was literally taken up with, um, you know, looking after our uniform, making sure that we're fucking folding our clothes correctly and um, we had to polish brass and I've told stories, uh, in previous podcast about all of the things that went on, um, during this period. But um, first thing in the morning, the recruit instructors would wake us up at six o'clock in the morning and we'd have to run out with our bottom sheet would have to rip off our bed, run out into the hallway count off and there's 50 people in the platoon. So you know, if people um didn't count off, didn't number off consecutively and correctly, we'd have to start again, Okay, then we would have 15 minutes to be shaved dressed in a nice neatly pressed and presented uniform and have our bed made with 45 degree hospital corners and 30 centimeter fold on the sheet.
We had 15 minutes to do that. Now with 50 people in the platoon, obviously there's gonna be people that were fucking slow that didn't have their shit squared away. So um that would actually cut into our breakfast time and then that breakfast time would cut into, You know, the next period, then that that period would cut into the next period and there was this massive flow on effects. So from 6:00 AM, if we were not on time, you know, we're supposed to be allowed to go to bed at 10:00, but sometimes we'd be fucking held up like late. Um and that was to teach us the importance of time management, that we needed to be somewhere on time. We had a certain period of time to get things done and then uh you know, whenever we had any free time, that was about squaring our shit away so that it would save us time somewhere else. So, um that was probably some of the biggest lessons that I ever got was in the military. Uh, and that carried on right throughout my military career. And you know, to be honest, I'm grateful for that because it has allowed me to transition those skills to my, my life that I'm rolling through now with my strength and conditioning, coaching business and working at Tiger muay thai my time management skills are very good.
Um and anyone who knows me or sees me around the soy is always like, dude that, that dude's always like on the go, he's always got something happening. He's always busy doing something okay. It's not that I'm just busy, I'm also being productive and for the most part my days are fairly well structured and fairly well scheduled out. And those time management skills that I learned a copper carried on throughout my entire military career. And particularly when I got to Darwin, I did my initial employment training, which was my rifle and infantry training. Um, and something that the recruit instructors just jammed down our throat was if you're not five minutes early, you're late and people were literally charged when they were not on time, you know, so, um, it's one of those things that the military takes very seriously and the reason they take it seriously is because you got to think about a large scale operation. Let's talk about a conventional style operation.
So back in the day, obviously the tactics are different now, but the same principles still apply so back in the day before, infantry units would move in to secure a town or village or something like that. You know, mortars might soften up the target and get rid of or destroy a lot of the enemy forces to allow the infantry soldiers to then roll through and not meet as much opposition and be able to take hold of that objective. So timing here was very important. Soldiers would have to form up at a certain area, mortars would need to be dropping at a certain time and the timing and coordination of all of these multiple units working together to achieve the mission was absolutely essential. So this is something that carried on through my entire military career and particularly when I was in Afghanistan, we would gather in the command post and then come up with a plan for the mission that the next mission that we were going to do and all of the different elements that were involved with that was snipers, which was my team engineers.
We had the security section, we had the h key element, we had mortars, we had all of these different elements that had to coordinate and make sure that everyone was not only on the same page with what the plan was, but also with timings. These timings were very important at this time, will be at this place and we will achieve this mission by this time or by no later than so this was always part of the orders. Um and those timings were critical at the end of those orders session, the boss would go time now is 1 59 and three seconds, four seconds, five seconds in 50 seconds time, it's gonna be blah blah blah, synchronize watches. Okay, so every single person in that command post would synchronize their watches. And then all of those leaders for each element would then go back to their teams. They briefed them on the plan. Um and what we're expected to do and then they would sink watches. So literally every single person had the exact same time when they watch.
And this was important. This was absolutely critical for a lot of the tasks and a lot of the missions that we did. So as part of a four man sniper team, there were times where our four man team would go out, you know, 345 days at a time, you know, kilometers away from any support and we would obviously take communications equipment and things like that. But if we're in a clandestine position where, you know, we're simply observing for 345 days to gauge um normal movement, normal activity of an area where people don't think they're being watched, then, you know, we want to minimize our communication as much as possible and our footprint on the ground because we don't want to draw any attention. So there were times were out in these positions and you know, a long way from any support with very minimal communication and we would literally only make communication every three hours or four hours or something like that just to let the um command post know that we were okay and what we're observing.
Um So if we missed one of those timings, uh you know, we had actions on, if we missed one of those timings that meant xy is that if we missed two of those timings, then maybe the quick reaction force would be um initiated and pushed out to come and search for us because you know, maybe something had gone wrong. So um these timings were fucking critical to all of our planning and all of the execution of every single one of our missions. Okay? We had a certain time period to do certain things and there were times we had intelligence that there were key taliban leadership in the area and they were only going to be there for a certain period of time. So we needed to plan, prepare and execute these tasks very fucking rapidly. Okay, so our time management skills had to be on point and time management is not just about what you're doing for right now, it's all about preparing for the future.
So this is something we call battle prep and this is a massive thing that still bleeds into my life. I've done a post on this before, but basically battle prep is constantly being prepared to step out and you know, complete a task or a mission at a given notice. So an example of this is um my day, so my day I get up in the morning, I go through my morning routine. Um and I have a look at my schedule, which I've written out the night before and I've prepared my bag and I've prepared my work clothes and all that type of stuff. So basically if I do sleep through my alarm or whatever, I can just pretty much get up, grab my fucking bag and walk out the door because I've already prepared that stuff already know what I'm doing for the day ahead. Likewise, when I get home from work, I'm, you know, I'm going through my battle prep, this is where I'm taking, you know, unpacking my bag, I'm putting everything where it belongs, where it needs to go.
Um everything has its place. And these are the lessons that I learned from again being in the military. So we would get back from a task and let's say we had a contact and one of our boys got shot and this happened numerous times. We took a number of casualties and unfortunately lost and lives as well. But um we would get back from a patrol and we would have been in a firefight um had to deal with casualties. So we get back to base and you know, obviously you just want to fucking sleep, you're tired, the adrenaline's been um pumping. Um you know, you worn out, it's been emotional um and the last thing you want to do is more work, but that's exactly what we had to do. We had to get back and we had to refurbish all of our equipment. We had to re bomb with bullets and water and food and um first aid equipment and all that type of stuff because if you get back and you don't go through your battle prep and something kicks off and you need to step out on a minute's notice, you don't have your shit squared away, then you're going to be in for a fucking rough time.
So um Battle prep was a massive one for us and sometimes I hated doing that because I just fucking didn't want to um keep working, particularly. You know, if we've been out for days and days at a time and I was really fucking tired and just wanted to go to sleep. Um but you know, our leaders instilled into us and they made it such a massive priority that it became habit and you know, we get back from a 345 day patrol and and we would go straight into our battle prep and this was all about refurbishing everything, Getting everything squared away in preparation for the next time. And you know, I'm glad that we did that because there were times that within, you know, an hour or two of getting back from one of these patrols, something would kick off would have um incoming rounds coming at the base or something like that would have to go and man the towers or we need to step out on patrol or we'd have to deal with civilian casualties that are being brought in from the village or something like that. So, you know, always being prepared and always having a shit squared away and managing your time well, was extremely important in the military and those lessons have been transitioned over to my civilian life.
Now, obviously a massive component of being able to manage your time efficiently is discipline. Now, I'm not gonna go too deep into discipline here because that is the topic for the next episode. But having discipline to execute the task and execute the mission and prioritize your time to be able to get the most out of your day is absolutely essential. And you can't have one without the other. As I've been researching and recording this episode, it's given me a chance to reflect back on my life and you think about the different values at the different times of my life and how I've managed my time to get the most out of that. So I'll tell a little bit of a story now about tying in your time management with your underlying values. And obviously like I said earlier, your values are going to change at different times of your lives. We have these seasons of our lives where we go through different periods where you know maybe you've just started a new relationship.
So that's going to be the number one priority. There's gonna be other times when you want to be saving for a house and your finances become your number one priority. There's gonna be other times where you know, you might have some health implications and your health and fitness becomes a priority. So understanding what you're um what the number one priority is for your life at that time is absolutely critical in being able to manage your time. So I came from a poor family and I never really had any money and you know missed out on a lot of things when I was younger. And So when I left home at 14 and joined the workforce, money was a big priority for me. Now once I started making money, I also started spending money because I was buying all these things that I never had as a child and for me that was important then okay, but I got to a point where I then joined the military and you know dedicating my time and my life to something greater than me was the most important thing.
So then I spent six years in the army and deployed three times to Iraq East timor and Afghanistan and obviously I made deployment money and I saved the majority of that money, which set me up to be in a financially stable position. So once I was in that financially stable position and I wanted a transition from the military um then it was about, you know education and I started educating myself on becoming a personal trainer and a strength and conditioning coach and that was my number one priority. Now, once I got out of the army and I did my pt course, I, I actually wanted to have a little bit of time off. Obviously I dedicated my time, energy, effort, my life to something greater than me, so I wanted to have some time to essentially sharpen my acts. So um as I was going through my pt course, I wasn't working at the time, you know, I was, I was in a financially stable position, so I didn't have to work at least for a period of time. However, I did have a couple of mates that had their own businesses, so I do a couple of days, work with them every week just to keep a little bit of money coming in.
But basically what I was focusing on was myself and I was going to the gym, I was going to rugby training and I was playing rugby and I was really enjoying playing rugby and being part of that team and building that culture. I was um The co captain of a team, Katarina Cougars and we went three years undefeated, won the premiership and I in 2012, this was the year that I got out of the army and I pretty much dedicated that year to, you know, learning and playing footy and training. Um I actually won the best and fairest for the entire competition, highest point scorer, highest try scorer for the competition, and also the same accolades for my club. So that was my number one priority there. So that was where I was dedicating most of my time, energy and effort Towards the end of 2012, I met a girl who ended up becoming my girlfriend and I basically left Darwin and moved to the other side of the country to Tasmania to be with her and build that relationship.
So that then became my number one priority was build that relationship with her and also to create the lifestyle that we wanted to live again. I'd spent six years in the army and I had a little bit of time off and I wasn't really working or anything like that. So when I moved to Tasmania, I started my PT business and we essentially worked for eight or nine months every year and then went travelling for three or four months. Now this was important to us was to go traveling. That was a big part of our lifestyle and we closed our business is down so that we could go traveling because us, that was that sharpening the axe and I always found that every time I went traveling and um got away from the business and immerse myself in travel and you know other countries and cultures and things like that, it gave me an appreciation for everything that I had back home and that's where I also had a lot of my best business ideas, so once we get back from these trips then I'd start implementing these ideas into my business and um you know, that was my focus at the time and when I did make the decision to go into coaching and start coaching other people, it was always my goal to work with professional athletes um so when I wasn't with clients and when I wasn't traveling I was studying and I was up skilling myself, so that when that opportunity came to work with high level athletes then I was in a good position to be able to take advantage of that and this is good luck, okay, this is essentially what good luck is, it is the combination or the meeting of preparation and opportunity, so whenever I had a chance I was always studying, I was always up skilling and again, this is still continuing to this day, I'm constantly studying, I'm constantly working on personal growth, which puts me in a good position to be able to take advantage of those opportunities that do come up now whilst I was in Tasmania, yes, I was working with um everyday clients, general population clients, um figuring out that jigsaw puzzle and what the majority of people needed.
Uh and then I was also going through strengthened auditioning um protocols and programs and courses and things like that, so that when I did start working with athletes, I was in a good position to be able to give them what they needed and what they wanted. And I did work with a couple of rugby teams in Tasmania, a couple of teams that I played for and I also had a international level hockey player, field hockey player who competed for Australia at the masters level for a number of years whilst I was coaching her. So essentially everything I was doing was leading me down the path that I wanted to go on. I had a goal and then I was taking those steps to uh implement the actions and the plans and the courses and the knowledge and the experience and the expertise that I needed to be able to work with high level athletes. Once that opportunity came up now, this is one of the reasons why I ended up leaving Tasmania and breaking up with my girlfriend and that was not because we didn't love and care about each other, but it was simply because my values had changed and my priorities had changed and I wasn't getting the opportunities that I wanted in Tasmania to work with these high level athletes.
So, you know, we had to sit down and have an adult conversation about it and we ended up going our separate ways and we're still friends to this day, but we were moving in different directions, we had different values, different priorities and I wasn't getting the opportunities that I wanted there, so I had to make a decision and I ended up sacrificing that relationship. Now this sounds really harsh, but at the end of the day, I knew what my values are, I knew what I wanted to do, but I wasn't getting those opportunities, so I had to make that sacrifice and I had to take the next step and you know, forge my own path and create this journey to get to the position that I wanted to be. So, I ended up in Thailand at Tiger Muay thai and I was an intern for a couple of months where I was working for free and once I got to Thailand and I started coaching the team, the management team, saw what I brought to the table and ended up offering me a full time job. And then within about six months the head coach at the time ended up leaving and I applied for the position and got it.
So that's pretty much when my strength and conditioning journey started and I started working with um, you know, lower level fighters and things like that coaching classes and um and then I started getting opportunities with some of the higher level fighters and uh this is basically where PTR who is now the UFC bantamweight champion approached me at the end of the class and said, coach, I want to work with you and he just signed his first UFC contract and I've now worked with him for six of his seven fights in the UFC, and he just offended Jose Aldo a couple of weekends ago for the UFC bantamweight title. But if I hadn't put myself in that position, I hadn't made those sacrifices and I hadn't have built all of my knowledge, experience, expertise and um coaching protocols and philosophies and things like that over the years and years and years prior to that, then I wouldn't have had that opportunity to be able to work with him and play a small part in that journey that took him to the UFC title when I first moved to Thailand for the first six months or so.
I was living on the soy and, you know, I was, I was around a lot of new people and it's a very transient place and I just come out of a five year relationship. So, you know, I was spending a lot of time with other people and getting to know the people that I was working with and the people that were around the soy, the people that were training in Thailand at the time and what their journeys were and the direction they were going and all that type of stuff. So that then became a priority and you know, whilst I was still working on my own business and I was planning on launching, sorry, continuing on my online coaching program and building that out. I was also enjoying life and I was going out on the weekends, I was partying and I was spending a lot of time with a lot of people and you know that building those social interactions and that was a priority at the time. But after about six months, once I became head coach, I realized that you know my roles and responsibilities were going to need to change my priorities, my values, we're going to need to change. So I adjusted my behavior to suit those values and my responsibility was to ensure that the fitness department at Tiger muay thai was up to standard and would be able to maintain high standards for long periods of time.
So that became my number one priority now over the last probably six months or so. Um I've transitioned into building out my own project. So this is where, you know, I've been working on my Youtube channel, I've been putting together content for this podcast. I've been building out my online coaching platform um and this has become a priority for me now, which means that I've had to sacrifice in other areas of my life, and this means that basically my social environment is not where it was back then, but I'm okay with that knowing that, you know, I'm working in line with what what my underlying values and principles are, and that is to, you know, build out my own projects, build out my own brand, my own reputation whilst continuing to work with high level fighters and you know, put myself in a good position to be able to work with these high level athletes and take them to the next level. So, um time management is absolutely essential here, and discipline plays a massive part in that. And here's the thing, There's only 168 hours in the week, so you need to determine what is going to be your focus, where you're going to drive your energy and attention and then put those steps in place to be able to execute and something I've realized over the years is that you can really get a handle on where people are in their life and you know what their personalities like and what they're going through in their life by how they live their life, which is a reflection of their time management skills, which also reflect their underlying values at the time.
One of the best courses that I've done throughout my learning experience is my neuro linguistic programming and I'm a master practitioner and this is essentially how we talk to ourselves and how you talk to yourself plays a massive role in defining your actions and shaping your actions and your values. And one of the best books that I've read that ties into this is called Extreme ownership by jocko willing and Leif Babin. And these guys are former navy seals who have written a number of books. But extreme ownership is a brilliant book that I've read twice and it is essentially taking ownership of your life and applying all of these lessons that they learned on the battlefield to everyday life and business. So, you know, rather than saying, I don't have time to do X, Y Z. You need to say, I don't do X, Y Z. Because it's not a priority that is taking ownership that is being accountable. And when you start talking to yourself like that, then it gives you an understanding of where your priorities and your values really lie.
So people say that they have no time because it's an excuse not to have to prioritize and make decisions that may not work out. Now, here's the thing not making a decision, not making changes in your life, even if you're unhappy with something is a decision in itself. So what I do is, you know, the way that I talk to myself really determines what I get done, what my actions are. Now, every minute I spend is my choice and when I start saying that, then it makes me realize that if I say yes to something, then I'm saying no to a number of other things. So this is where I'm looking at my time and I'm valuing my time and here's the thing, if you don't value your time, others won't value your time either. I remember having a conversation with one of my good mates many years ago when I first moved to Thailand and you know, we're drinking and carrying on, it was like three o'clock in the morning and we're sitting there drinking and solving the world's problems. And uh I was talking about my military experience and stuff like that, and time management came up and he turned around and he said to me, it's a really shitty person that fucks with someone else's time and that has always stuck with me.
And I was like, man, that is so fucking profound. Now to wind up this episode, I'm just going to recap some of those techniques and principles that I spoke about at the start of this session and then I'll give some examples about how I incorporate this into my life. So number one is you need to understand what your hierarchy of value is, okay in different areas of your life, your career, your relationships, yourself, your finances, your education, um etcetera, etcetera, Okay, then you need to prioritize what's important, which one of those is the most important to you. So you should have a number one priority and then the number two priority so on so forth. So you can start allocating time to those different values and priorities. Then what you need to do is set some goals. Okay, you then break those long term goals down into smaller short term goals. Then we need to look at structuring our day. So this is a big one for me um every night prior to the next working day, I will schedule everything out now.
I've got a calendar that I write down everything that I need to do and I color code the things that I'm doing. So black is all of my appointments, my classes, my development, my meetings, all the things that I have to do. Those are my commitments. That's what I'm getting paid to do. Then I go through and log times when I'm going to do projects. It might be study, it might be recording this podcast, it might be um doing some research for the episode that I'm recording. Um might be tire lessons, whatever it is. Okay, I'm gonna log that stuff in blue. Then I'm logging everything in red. The things that I'm doing to sharpen my act. So this is my training, this is allocating time for food. Um, this is allocating time for movement. This is um meditation and all of these types of practices where I'm essentially sharpening my axe and you know, I'm not having every single minute of the day planned and scheduled, but I'm kind of blocking things up together and, you know, I'm putting all my emails and social media and um those kind of less energy demanding tasks in a block.
I'm batch ng all of those tasks together, likewise, I'll start matching together, um you know, recording, well, sorry, researching for the episode and then recording the podcast episode. Then I'm also batch ng together my training and food and all that type of stuff. So that sets me up for the day and it gives me really good understanding of um what I'm doing and then I can allocate my energy to those different tasks. Now, something else that I also do is, I've got two boards right in front of me now, I've got a little office, a little station workstation out in my room, and I've got two boards in front of me on those boards, I've broken them up into categories, so on my left board, um I've got seven um blocks across the top of the board and that's monday through to sunday and there, I'm riding down the most important things that I need to get done that day underneath that, I've got monthly focus and weekly focus and this gives me an idea of what I need to prioritize for the week and for the month, then underneath that, I've got two columns, one being personal, one being work and under each one of those categories, I have my top priorities, then I have my priorities and then I have my errands.
So this is basically prioritizing the work that I need to do both personally and professionally. The board on the right is broken down into four blocks, okay. And the top left block is urgent and important. These are things that I need to get done right now that are important. Next up is not urgent and important. So these are the things that are important that I need to get done, but I've got a little bit more time to get these things done so they don't need to be done right now. However, I will allocate time to get those things done throughout the month or throughout the week. Next up is urgent and not important. So this is things that might come up throughout the day. This is essentially putting out fires, shit that needs to get done right now is not super important, but I need to dedicate a little bit of time, energy and effort into getting these things fixed and finished. Then the last one is not urgent and not important. So these are the things that I'm typically going to delegate to someone else.
I'm not going to spend too much time, energy or effort into investing into those things. I'm going to push that to someone else or only really do those things when I actually have some time and I've ticked off the other priorities on my list for the day or the week or the month. The next big tip that I can give is to not multitask. If you're doing one project, you're working on one task. Just focus on that one task. Don't try and bounce from task to task or between tasks. You also need to remove distractions. Then the next component is simply get to work, understand what your energy levels like and allocate your um energy levels to the energy requirements that are required for each task. Okay? And now, like I said, you can use old trade in rhythm, you can use Pomodoro technique. You can you need to figure out the time that you can dedicate to and focus your time, attention and energy on one particular task before you need to take a break and then that's the next component is to schedule those breaks in. All right, So like I said earlier, I am not planning my entire day out like minute to minute to minute.
I'm just prioritizing the things that are important to me and then I'm going to allocate some break times there and you know, I might do whatever. I feel necessary. Sometimes I'm going to go and swim in my pool. I might read on my balcony, I might just get some tan time. I might go for a walk. I might listen to a podcast. I might have a stretch, I might go and get a massage whatever it is. Okay. But I'm basically looking at allocating time to things that are important to me throughout the day that are helping me sharpen my acts. That's going to allow me to get the most out of the actual um work time that I'm putting into my clients, my coaching business, my um podcast, my Youtube channel, um and just my overall personal and professional development and to round out the episode, these are the takeaway points, okay, All of these techniques that I've given in this episode, our techniques, skills, um etcetera that I've developed over the years and it's constantly changing, you know, in line with what my values are, what my priorities are at that time in my life.
So I've got all of these tools to then be applied at the appropriate time. So the takeaways are you need to find the time management techniques that work best for you and this is an ongoing process. Okay, figure things out as you go build some solid routines, do one thing at a time and then start layering on top of those things and again go back and listen to the power of habit, the goal setting episode, the hierarchy of value, the accountability and creating consistency. Because all of those things play a massive part in your ability to manage your time effectively and efficiently. So that rounds out this episode on time management in the next episode, we're gonna be diving into all things discipline. Let's go. The Western world is in the middle of a mental health crisis and our veterans have taken action. Swiss. Its team of combat veterans have built a proactive mental health program that is delivered through a mobile app. The app offers users programs in eight categories of health and lifestyle, all proven to reduce anxiety and depression.
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