Here’s the Secret to a Successful Week

Have you ever noticed how easy it is to make a to do list, but how much harder it is to actually finish it?  

Here’s my BEST tip for having a successful week that includes hitting your macros and your workouts...

You MUST be ruthless with your time.

Today I’m sharing with you some easy ways to cut down your task list and make your week successful!

First, Brain Dump.  Dump all of your tasks for the week onto 1 page.  I include everything from workouts by day, personal & business appointments, and work commitments.  Not sure what a Brain Dump looks like?  Here's an example just in case you're not familiar with the idea.

Second, Analyze your task list start by looking for any tasks that can be skipped completely. Delegation is a perfect way to quickly cut down your task list—is there anything you're waiting on others for? Get it off your list. No one to delegate to?  Throw that task onto a follow-up list or a “someday” list so you don’t forget it. but getting it off your normal to do list will relieve the pressure of seeing it there all the time.

Third make a list for today, Ignore everything else you could be doing (until you're ready to plan tomorrow's list).  I like to include any calendar events on my "Today" list, so I see an overview of my entire day and set my expectations accordingly. This also stops me from planning too many tasks on days I'm on client calls or when Mia has school functions.  

A good rule of thumb when planning out your day is to underestimate how much you can get done and overestimate how long each task will take.

Lastly, choose 3 “NON-NEGOTIABLE TASKS” of the day.  As someone who has ADHD, this helps me tremendously with being ruthless with my time.  Out of my task list for the day, I’ll decide what are my three non-negotiables.  

The things that I feel will help me feel the most accomplished in my day (lately my #1 has been getting workouts in because mom life!).

Here’s how these steps relate to having a successful week of workouts & nutrition:

  • Brain Dump your fitness, weight loss, or nutrition goals

  • Analyze what’s realistic and set deadlines:  I’m notorious for saying I’m going to get 6 workouts in a week--so not realistic for a woman with a 6 month old lol!  I recently switched to 4 days a week with 1-2 days that’s considered active recovery like playing soccer with Mia or testing new training moves.  

  • When making a “to do” list for today, get specific about where your workouts & meal planning/prep fit into that (For example, I’m grocery shopping this afternoon, food prepping tonight which sets us up for success to stay on track this week)

  • When deciding your 3 most important tasks, include your workouts OR sticking with your macros (not both).  Including both can leave you feeling overwhelmed if you’re just starting out.  Choosing a single task or idea to focus on can be a good way to remind yourself to stay on track whenever you find yourself getting distracted.

Putting these tips into practice can be a game changer in getting you closer to your fat loss goals.  Simply changing your mindset and deciding that your health is valuable will allow you the space to be ruthless with your time.

~Sarah