If you spend 18 minutes a day — focused on learning or practicing a skill, you will become better than 95% of the population at that skill.

It’s about consistency and this concept of small daily progress that compounds over time.

This episode is your mini wake-up call — your invitation to finally get going on learning the skill that you’ve wanted to and get moving on your small and big and do it in a way that feels totally doable.

We’re breaking down the 100 Hour Rule with inspiration from:

• Jesse Itzler

• Josh Kaufman

• Chris Williamson

• Alex Hormozi

• Ed Mylett

• Steven Bartlett

Let’s talk about how to focus, what to prioritize, and how to finally follow through, even if your schedule is full and your motivation isn’t perfect.

“If you spend 18 minutes a day on any skill, in one year you’ll be in the top 5% in the world at that skill.”

• Most people quit because they think progress takes too long.

• But it’s not about hours in a day… it’s about consistency.

• The real magic is in the compounding effect of daily effort.

📌 18 minutes a day x 365 = 100+ hours a year

Author of The First 20 Hours, Kaufman challenges the 10,000 hour myth by saying:

“You can go from knowing nothing to being pretty good in just 20 hours of focused, deliberate practice.”

How?

• Break the skill into sub-skills

• Learn enough to self-correct

• Remove distractions

• Commit to 1–2 hours a day for 10 days or 20 minutes a day for 2 months

🎯 You don’t need to master it. You just need to start enjoying it.

“Becoming world-class at the intersection of skills is the cheat code.”

• You don’t have to be the best at one thing... be really good at a few.

• 100 hours on something like speaking, writing, or selling? Now you’re dangerous.

• Ask: What skill will give me disproportionate results?

Host of Modern Wisdom:

“The world rewards depth, not dabbling. Mastery is rare, and rare is valuable.”

• Attention spans are short, but attention is power.

• Being intentional for 18 minutes a day beats random YouTube rabbit holes.

• Ask: What’s something I could be known for in a year... if I committed now?

“You’re always one decision, one habit, one ‘more’ away from a totally different life.”

• Ed teaches that small, consistent actions compound faster than we think.

• Also references the “1 degree” concept… how a tiny shift in direction today leads to a totally different destination down the road.

• His belief: Build confidence by keeping promises to yourself, especially the small ones.

🎯 Make the promise: 18 minutes a day. Keep the promise. Watch the ripple effect.

Host of Diary of a CEO:

“You don’t rise to the level of your goals. You fall to the level of your systems.”

• Steven focuses on identity and structure:

  • Want to be a writer? Write.

  • Want to be fit? Move daily.

  • Want to be a leader? Lead yourself first.

• The 100 Hour Rule works because it reshapes your identity through repeated action.

💡 Ask: Who am I becoming with each session of focused effort?

• What skill or habit will elevate your life?

• Where can you apply 100 hours over the next 12 months?

• Schedule 18 minutes daily

• Use habit stacking (tie it to something you already do)

• Keep a log or journal

• Reflect weekly: What changed? What’s easier now?

Ask yourself:

• What’s the one thing I’ll be proud I invested in a year from now?

• What excuse keeps stopping me…  and what’s my new story?

• What part of my identity will this 100-hour journey unlock?

You don’t need more motivation — you need a system that you trust.

The 100 Hour Rule is your reminder that you already have what it takes. You just need to start… and keep showing up.

The compound effect of tiny, focused actions is real. So start small. Stay consistent. And let this be the year you build something remarkable… 18 minutes at a time.

• Common examples: clothes that no longer fit your lifestyle, kitchen gadgets you “might need someday."

• The emotional burden of storing, organizing, and maintaining stuff “just in case.”

• Letting go frees up not just space, but time, clarity, and energy.

• The evolved mindset says: “I’ll be okay without this.” If I really need it, I’ll figure it out.  So many things we hold onto are a $10 pickup if we need it again 

• Purging is not wasteful — it’s trusting yourself and your future.

• • What am I holding onto that no longer adds value?

  • What items feel more like obligation than joy?

• Tips for letting go:

  • Make it a celebration, not a chore.

  • Donate or re-home items to someone who needs them.

  • Keep only what aligns with your current season of life.

• Organizing your space creates calm, energy, and creativity.

• When everything has a place, your brain gets a break.

• It’s less about perfection, and more about flow and freedom.

• Back to the Ziploc baggie — “it looked like it held value, but it was just weight.”

• Look at your physical spaces with fresh eyes.

• Find the freedom and confidence that comes from letting go.

   

1. Mental Clarity & Emotional Lightness – Clutter creates mental overwhelm. When your space is clean, your mind feels clear and focused.

2. Saves Time & Energy – No more wasting time searching for things! You can use that energy for creativity, work, or self-care.

3. Boosts Productivity & Motivation – A structured space helps you feel in control and more motivated to tackle tasks.

4. Reduces Stress & Anxiety – Studies show clutter increases cortisol (stress hormone). A tidy home means a calmer mind.

5. Encourages Healthy Habits – An organized kitchen makes healthy eating easier; a tidy workspace boosts efficiency.

6. Better Sleep & Relaxation – A clean bedroom promotes deeper, more restorative sleep.

1. Declutter by Energy Zones – Organize based on how a space makes you feel. If a room feels “heavy,” reassess what’s in it.

2. Reverse Spring Cleaning – Unload drawers as if you’re moving, then only put back what you truly love or need.

3. “One-Touch” Rule – When tidying, make sure each item you pick up is immediately put where it belongs.

4. Seasonal Reset Box – Place items you’re unsure about in a box. If you don’t use them in 3 months, donate them.

5. Declutter with Music & a Timer – Set a 30 minute timer & play loud music and go! 

6. The “Why Do I Own This?” Test – Ask yourself if each item serves a purpose or brings joy. If not, let it go!

7. Detox Your Digital Space – Clean up emails, files, and phone apps to declutter your mind.

I hope this episode inspires you to see organization as a form of self-care rather than a chore.  And helps you focus on what you’re carrying around that you think serves you but is actually heavy dead weight. 

Inspiration: Outlive + Good Energy

• Dr. Peter Attia challenges the idea of “inevitable decline.” He argues we don’t die of old age, we die from preventable chronic diseases (heart disease, Type 2 diabetes, frailty, neurodegeneration).

• Dr. Casey Means says our modern environment is biologically mismatched. Much of what we consider aging—fatigue, brain fog, joint stiffness—is inflammation caused by neglected lifestyle choices like ultra-processed food, lack of movement, and poor sleep.

Reframe: What feels like aging might be:

• Muscle loss from underuse (not just age)

• Joint stiffness from inactivity, not age

• Brain fog from poor metabolic health, not "just getting older"

Peter Attia’s Point: “Functional Longevity”

• You don’t train to live long—you train to live well long.

• His "Centenarian Decathlon" concept: What physical feats do you want to do at 80 or 90? Train now for those.

Action Steps:

• Start a Zone 2 cardio routine (walking uphill, light cycling). Great for mitochondria and long-term energy.

• Add stability and grip strength work—these are major predictors of longevity.

• Stretch daily or do mobility work 10 minutes/day. Lack of flexibility is not inevitable—it’s just unused tissue.

Moving your body regularly improves cellular health and lowers inflammation, which protects against many “aging” diseases.

Good Energy: “You are what you metabolize.”

• Modern food is driving chronic inflammation, which accelerates what we mistake as aging: skin issues, joint pain, fatigue, insulin resistance.

• Ultra-processed food hijacks energy systems and causes mitochondrial dysfunction.

Action Steps:

• Prioritize whole foods: protein, fiber, omega-3s.

• Avoid “glucose roller coasters” — balance meals with fat/fiber/protein to avoid energy crashes.

• Try time-restricted eating: not for weight loss, but to support metabolic flexibility.

Attia promotes a low-carb or carb-conscious diet to control insulin and prevent the slow creep of pre-diabetes that goes unnoticed.

• Poor sleep mimics aging in the brain. One bad night of sleep can spike blood glucose and disrupt hunger hormones.

• Chronic stress leads to cortisol overload—breaking down muscle, weakening immunity, and inflaming joints.

Action Steps:

• Prioritize 7–8 hours of sleep in a dark, cool room.

• Wind down early with no screens—melatonin is suppressed by blue light.

• Practice stress recovery: deep breathing, journaling, cold exposure, or sauna.

These are early signs of neglect that can be reversed:

• Needing caffeine to function

• Losing strength when lifting groceries or kids

• Taking longer to recover after activity

• Feeling “foggy” or irritable most mornings

• Waking up feeling stiff every day

Attia and the Means both emphasize: These are signals. If you listen to them now, you can slow or even reverse them.

Give listeners a 5-part challenge:

1. Move 30 minutes every day (combine walking + strength 3x/week)

2. Eat one full day of unprocessed meals

3. Cut sugar and seed oils completely 

4. Stretch for 10 minutes in the morning and before bed

5. Walk after meals to stabilize glucose

This isn’t about avoiding age—it’s about owning your energy. 

When we treat aging like a slow collapse, we give away our power. 

But when we understand the difference between aging and neglect and add and remove habits, we change the game. Our mind and body will thank us now and even more when we’re 80 and 90.

Quick story to explain this - I was testing out a new business and I was talking to my husband about this product and the cost of goods and profits and the industry and I was explaining about the strong positioning I’ll have in the marketplace and he was like many sold last month and what was the net profit?  And when I told him - he’s like your time is worth more- that’s not big enough - and I’m like totally - but I haven’t even gotten started.  He’s like but you have sales-  I was like I know, but I’m in the pre-game like I haven’t even gotten started.  I’m building the skills and knowledge in the industry to go out and hit a home run.  In the process of explaining this to him, I unlocked SUCH a powerful frame for myself that I think will really help you too.  This frame is genius for anything you’ve tried at but haven’t hit out of the park yet.  In any bucket of your life. Record strong podcast episodes, make sales in your Etsy or Amazon business, lose weight, build stronger relationships with girlfriends- it can be applied to just about anything.  It’s the UNLOCK to stop judging yourself for taking too long or not getting there yet or for the mistakes you made along the way.  None of what happens in the past defines how successful you will be going forward - it was all prep work for the BIG move that’s about to come.   Let's get into it!!  Reframing Your Past:    •    How to shift your mindset to see everything you’ve done up until now as preparation, not failure.    •    Embrace your “warm-up reps” as necessary for your future greatness.    •    The power of process over perfection—show up with a growth mindset, not an outcome obsession.    •    Mistakes and slow starts don’t disqualify you—they qualify you. Quote: “You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear ⸻ 2. The Power of the Pregame Frame in Business:    •    Why launching something small, testing, and learning the landscape is one of the most strategic things you can do.    •    Building muscle in the industry, even if the early results don’t look big yet.    •    Your pregame is your research lab—learn fast, fail small, adjust boldly. Quote: “Volume negates luck.” — Alex Hormozi ⸻ 3. Stop Judging the Timeline:    •    You’re not late—you’re just in the warm-up.    •    The world teaches speed, but mastery comes from depth and consistency.    •    Let go of artificial timelines and embrace your unique runway. Quote: “You can’t be upset by the results you didn’t get from the work you didn’t do.” — Mel Robbins ⸻ 4. Applying the Frame to Different Life Buckets:    •    Health: Every workout you’ve done, even sporadically, is a win. Your future self will use those reps.    •    Relationships: Conversations that didn’t go well taught you what you want in a friendship or partnership.    •    Parenting: The imperfect moments were actually preparation for the present version of you.    •    Creative Work: Podcasts, posts, or projects that felt “meh” were the training ground for your voice. Quote: “Sometimes you win. Sometimes you learn.” — John C. Maxwell ⸻ 5. The Real Work Begins When You Decide to Stop Judging Yourself:    •    Self-compassion is your rocket fuel.    •    You’re not behind—you’re building traction.    •    “I haven’t even gotten started” becomes your permission slip to go bigger. Quote: “Don’t attach your identity to the version of you that had to survive.” — Jay Shetty ⸻ 6. Invite Your Listeners to Do This:    •    Write down a list of things you’ve “started but not mastered.” Then re-label them as “Pregame Practice.”    •    Celebrate what you’ve learned—not just what you earned.    •    Choose one area to now move into game time with fresh energy. Take the time to be kind to yourself for anything big you are working towards and know that you are just warming up baby, the best is yet to come!!  Check out Lindsay’s Weekly Planning System here:  https://howtobeawesomeateverything.com/pages/2-0weeklyhabitsandplanningsystem

This episode is all about The Vacation Reset.  How to come home, take a fresh look at your routine, and use everything you felt and experienced on your trip to make your everyday more fulfilling. So rather than having post-vacation blues you have this fresh perspective on everything - what you’re eating, what you’re spending your free time doing, and what makes you feel the most alive.  It a post-vacation breakthrough podcast.  

• You break your routines naturally — new places, new foods, new experiences.

• You slow down and experience joy more intentionally.

• You're more present and tuned into how you actually feel.

Mini Thought: → When you remove the autopilot of daily life, you notice what truly lights you up.

• You can feel what routines were serving you and which ones felt heavy.

• You’re often able to clearly see what you missed (the good stuff!) — and what you didn’t.

• Your nervous system resets — you realize where you were operating from stress without realizing it.

Mini Thought: → Vacation gives you the contrast you need to upgrade your life.

• Reflect: Ask yourself: What made me happiest on this trip? What did I not miss about home?

• Audit your life: What parts of your daily/weekly routines could feel lighter, freer, more intentional?

• Add in Micro-Experiences: Can you add mini "vacation moments" into your normal weeks (like trying new foods, spontaneous adventures, walks without your phone)?

• Declutter Your Calendar: Remove one thing that drains you. Commit to one thing that fills you up.

Mini Thought: → Tiny changes = huge shifts in how your days feel.

• Most people fall into the "Maui Blues" — they mourn that vacation life is over.

• Shift the story: Vacation isn’t the escape — it’s a preview of what more joyful living could look like.

• Plan small things you can look forward to each week (adventures, date nights, slow mornings).

• Keep something “vacation-inspired” going (sunsets, meals outside, afternoon walks).

Mini Thought: → Build your real life to include the things you love about vacation life.

• Being away from your normal environment clears your mental windshield.

• Look at your big goals again — are they still aligned? Or is it time to pivot?

• Use the renewed sense of energy and perspective to make bold moves or corrections.

Mini Thought: → Fresh energy = a fresh roadmap toward what really matters.

Here are some key strategies to help you plan ahead, manage stress, and respond with patience instead of snapping at your loved ones:

1. Lack of Time = Lack of Patience – When we’re rushed, our tolerance drops. Planning ahead creates space for calmer interactions.

2. Stress & Overload – When our mental/emotional load is too heavy, small things set us off. Managing stress proactively prevents snippy reactions.

3. Not Meeting Our Own Needs – When we’re tired, hungry, or overstimulated, we’re more likely to react negatively.

1. Buffer Time in Your Schedule – Give yourself 5-10 extra minutes before key transitions (leaving the house, dinnertime, bedtime routines) to prevent feeling rushed.

2. Set a “Reset” Ritual – Before engaging with your family or team, take 30 seconds to breathe deeply, reset your mood, and remind yourself of how you want to show up.

3. Identify Your Triggers – Notice when you’re most likely to snap (e.g., right after work, during morning chaos) and create a strategy for those moments (deep breaths, stepping away, music, or hydration).

4. Pre-Communicate Expectations – Set clear expectations with your family/team about transitions or tasks to avoid last-minute stress (e.g., “We’re leaving in 10 minutes” vs. “Hurry up, we’re late!”).

5. Use “I’m About To Be Snippy” Signals – Recognize when frustration is rising and call it out before reacting: “I need a second,” or “I feel overwhelmed, let’s pause.”

6. Plan for Self-Care Daily – Even 5 minutes of alone time, movement, or quiet time makes a difference in emotional regulation.

7. Create a Stress-Reducing Environment – A calm home or workspace (organized, decluttered, good lighting) reduces external stress triggers.

8. Sleep, Food, Water Check-In – Low blood sugar or exhaustion makes snippy responses more likely. Prioritize good sleep, hydration, and balanced meals.

9. Practice the 3-Second Rule – Before responding snippily, take three seconds to pause, breathe, and choose a response that aligns with your best self.

• The Smile Reset – Physically smiling (even if forced) can shift your mood.

• Walk Away Before You Snap – Give yourself 60 seconds to reset.

• Turn Snippy into Funny – If you feel irritation rising, flip it into humor instead of frustration.

I hope this episode helps you to reframe your approach to stressful interactions so you can respond as the best version of yourself.  Have an awesome day! 

This episode is all about documents your highs in life, so you can create more of them. As a person who’s thought a lot about joy and happiness and fulfillment - if we just try to simplify all of that - I really think it comes down to stringing as many awesome days together as you can. Identifying what made you feel the happiest, the strongest, the most fulfilled… all of it. You probably know I’m obsessed with designing our days rather than letting our days just happen and all of that starts with first figuring out what we actually love, have the most fun doing and what and who makes us feel our best. My goal in this episode is to help you develop a quick and easy system to keep track of your most awesome days and then create more of them. TIPS! -keep a notebook next to your bed- just for this. -take notes on what you did or didn't do you a day when you go to bed feeling awesome. -take notes when you’re body feels especially good, rested etc. **because when you know what fuels your days best, you can plan for more days like this. It works so well!  Reflect back on this journal when you feel off or need a push or feel lost! Link here to my planning system for designing your days and your life! https://lindsay-dickhout-7734.mykajabi.com/ultimatecourse CHEERS to designing your life of lots of awesome days!