Win Your Week - 5 Non-Negotiables - Even When You're Crazy Busy!
Sep 08, 2024
How to Win Your Week: 5 Non-Negotiables - Even When You're Crazy Busy!
If you want to create a winning week, it’s about setting the right non-negotiables in place and shifting the perspective from work/life balance - to what I call work/life BLEND.
No matter how packed your calendar gets, these five key areas ensure you stay grounded, productive, and focused on what truly matters.
This is the foundation of my Winning Weeks© model—a balance that blends work, life, and everything in between for sustainable success. If you're chasing balance, you're always going to feel like you're giving one thing up for the other. If you view your week as a whole, and aim for micro moments rather than large chunks of time that will really challenge keeping the habits consistent, winning your week can be as simple as 'winning your morning' as the first priority.
Let’s break down how you can master the work/life blend by focusing on these five essential areas, even when things get hectic.
1. ME Time: Prioritising Yourself First
You might be tempted to skip your own self-care in favour of your to-do list, but that’s a recipe for burnout. ME time is about recharging your mental, emotional, and physical energy. Whether it’s practising mindfulness, getting lost in a book, or taking 10 minutes for deep breathing, this time is critical for recalibrating and ensuring you're approaching your day with clarity.
Without giving yourself that space, you can easily become overwhelmed, reactive, and less effective in both work and personal life.
ME time isn’t selfish—it’s strategic. You know this already. So what's stopping you?
Oxygen Mask First
Tips: Schedule ME time first on your calendar, even if it’s only 15 minutes. It sets the tone for everything else.
Start your day with a simple routine that’s just for you, like journaling or a morning walk, a moment of pause over a fresh cup of coffee. Even a short burst of ME time will set a positive tone for the rest of your day.
2. Admin & Work: Staying Organised Without the Overwhelm
We all know how work and admin can expand to fill every available hour if we let it. The trick to winning your week here is to prioritise what truly matters. The big rocks. What 20% of the activities on your list will get 80% of your results.
Organise tasks by importance, and remember, not every email or meeting needs immediate attention.
The goal isn’t just to check off tasks—it’s to ensure your work is aligned with your bigger goals. By focusing on high-impact activities, you’ll get more done in less time, creating room for everything else that matters.
Tip: Use time-blocking to set aside focused periods for deep work and separate time for smaller tasks. This keeps you from multitasking and helps you avoid overwhelm. Delegate wherever possible!
Also: regroup as much as needed in your day. As a founder and business owner or a CEO for example - you're often pulled in all directions. This is just part of the landscape. It's how you handle it that matters most.
Don't freak out with all the demands that come with the success you've asked for :). Get smarter at managing your day.
3. Friends & Family: Nurturing Your Key Relationships
In the whirlwind of work/life, it’s easy to neglect the people who matter most. But when you prioritise meaningful time with friends and family, you’re actually giving yourself a powerful support system.
These relationships are where you find grounding, laughter, and perspective—things that work can't give you. I know.. for those of you who love what you do - work is fulfilling to me as well but I also really cherish my friends, family and down time.
Life’s richest moments often come from connecting with loved ones, sharing experiences and being truly present. By investing in these relationships, you’re also investing in your emotional and mental well-being.
A true work/life blend means honouring both your professional and personal connections.
Tip: Treat time with friends and family like a non-negotiable meeting. Put it in your calendar and commit to it. Be discerning. Choose who, what and when and surround yourself with people who matter, support you and leave you feeling positive and aligned.
Even if it’s just 30 minutes for coffee or a catch-up call, these moments add up and make a difference.
4. Giving Back: Contribution Creates Fulfilment
Contributing to something bigger than yourself brings a sense of purpose and fulfilment that goes beyond personal achievement.
Whether it’s mentoring, volunteering, or simply helping someone in need, giving back energises you in ways that nothing else can. It can even be as simple as stopping and spending more focused time with your spouse or children to help them with something, improve connection and be fully available.
It doesn’t have to be a grand gesture—a small act of kindness or generosity goes a long way. The act of giving back builds resilience, empathy, and reminds you that success isn’t just about personal gains—it’s about the impact you leave behind.
Tip: Find ways to give back that align with your passions and strengths. Whether it’s sharing your expertise, supporting a local cause, or giving your time, these moments add purpose to your week.
5. Health & Fitness: Building the Foundation of Your Success
Really to me, this should be up there #1 with ME time. Without your health you have no wealth.
Your health isn’t a “nice-to-have”—it’s the foundation that makes everything else possible. Prioritising your physical well-being gives you the energy, focus, and stamina to excel in all other areas of life.
Whether it’s a morning workout, an evening run, or simply staying active throughout the day, regular movement is essential.
A winning week starts with a healthy body and a clear mind. When you make fitness a non-negotiable, you’re investing in your long-term performance, productivity, and happiness.
Tip: Choose a fitness routine that suits your lifestyle and make it a priority.
Whether it’s 20 minutes of yoga or hitting the gym, walking the dog, or just ensuring you get your number of steps up to 10,000 a day (take the stairs :)the important thing is consistency. View this time as essential, just like a key work meeting.
15 minutes is better than nothing so keep it simple and go for consistency over binge goals you won’t maintain.
Not sure what to do? Always setting goals but not achieving them. Sorry to say, no excuses here. I have you covered with my official 10 minute super toner as seen in Men’s Health, Women’s Health & Fitness, Body & Soul and more global publications.
I created it in 2004 - aka, it’s been around forever and was in my first book and still just as timeliness and gets radical results. Also there are limitless videos and workouts all available within my new app and a special 30 day FIT program for busy people....of any fitness level.
The takeaway from this blog?
When you build your week around these five non-negotiables, you’ll find yourself in a rhythm that feels sustainable and satisfying.
It’s not about cramming more into your schedule, but about creating space for the things that matter most.
Success isn’t just about getting things done—it’s about living intentionally, where each part of your life is in harmony.
ME time, admin and work, friends and family, giving back, and health and fitness.
They will guide you to a life where work blends seamlessly with personal fulfilment, and each week leaves you feeling like you’re winning, no matter how busy you are.
PS want to know the secret? You actually have to do it. Apply this to your Sundays - think about the week ahead in big rocks and make sure you look at things as a blend instead of a negotiation. It's crazy simple, but it works.
Here’s to your winning week!
THE WINNING WEEK© FROM THE BOOK AND COURSE FITPRENEUR
The Winning Weeks© Worksheet A downloadable PDF worksheet that complements your Winning Weeks© action plan. This tool is perfect for helping people organise their time across the five core areas you champion: ME time, Friends & Family, Work/Admin, Health, and Giving Back. Get the worksheet here
Listen to the podcast here Episode 147.
GIVEAWAYS - Posters and Books
I have 5 x WakeUpWorkout© A3 official 10min winning workout posters to give away for those of you who download the Winning Weeks© worksheet below or join ACCELER8TE! the app with an annual membership and get a signed copy of VITALITY the health and fitness guide book that is so simple it's made to work.
