Finding your flow; or, my current daily blueprint for fitness and focus
Fitness & Thinking Fridays goes full sigma grindset bro...
If you’ve ever found yourself feeling stuck, physically or creatively, juggling too many “priorities” to make meaningful progress, you’re not alone.
Many of us set goals – for our bodies and our passions – but struggle to fit them into busy lives filled with work, family, and social obligations. The good news? Success doesn’t have to mean grinding non-stop; instead, it’s about embracing a rhythm that works uniquely for you.
I’ve spent six and a half of the last seven months away from home and any relatable daily structure. In the single week I’ve been back in the UK, I’ve endured acute food poisoning-like symptoms, lost sensation in my toes and fingertips, and alternated between straining to stay awake and struggling to fall asleep at sociable hours.
So, no, I haven’t quite landed on my feet! But, in between moments of low motivation, hot water bottle shuttle runs, and reacquainting myself with life up north, I have managed to tick off the essentials. I’ve also started building a routine that plays to my strengths and mitigates my weaknesses for the weeks ahead.
It’s taken me years to realise this level of schedule flexibility – even while travelling, I enjoyed working for a couple of hours a day, most days a week.
You might be on a four-day week, a classic 9-5, or working shifts. Or perhaps you’re just returning to work. My flow won’t map directly onto yours, but that’s not the point. Instead, look for ideas to adapt to your own life. If something resonates, I’d love to hear from you.
Alright, let’s dive in!
The problem: doing everything, seeing “nothing”
You’re “being good” – hitting the gym, eating healthily (most of the time), and maybe even following a trendy training plan. But the results aren’t showing up.
You’re “being bad” – snoozing your alarm, completing tasks at the last minute, snacking instead of eating meals, and limping through your days.
The scales fluctuate, the workload piles up, motivation dips, and the cycle of frustration continues.
The truth? Most of us have been misled by the idea of perfect fitness plans or hyper-productive 9-5 routines.
We compare ourselves to others – their physiques, holiday photos, outfits, or job titles – and conclude we’re not “successful” if we don’t have the same. But it’s all nonsense.
If you genuinely want what someone else has, ask yourself: are you willing to do what they did to achieve it? If so, ask them how they did it and follow that path.
If, however, your focus is on what you can achieve, keep reading.
Cookie-cutter solutions, overly complicated workout routines, quick fixes, and one-size-fits-all productivity advice ignore the individuality of your life, energy, and goals. And none of it is built to last if you’re not front and centre. That’s where a tailored rhythm – one that matches your lifestyle – comes in.
What you are and what you’re not…yet
I’m super personable, experienced and broadly and deeply knowledgeable – all great qualities for an online coach, right?
I’m not (yet) a social media whizz. Instagram posts take me ages to write and edit – especially photo-based ones! And as soon as I open the app, my distraction threshold plummets.
I have the most energy and focus in the morning, but between 12:30 and 17:00, I struggle to tackle big tasks.
I find it hard to sit still, and if I’m not active around lunchtime, I get drowsy.
Tasks mostly take the time I allow them but self-imposed deadlines don’t motivate me. Exercise does. It’s one thing knowing about productivity observations like Parkinson’s law, it’s another recognising what we can do about it…
The solution: rhythm built around you
Here’s how I structure my days for work focus and fitness, keeping my goals front and centre while maintaining balance.
My daily blueprint
Mondays, Tuesdays, Wednesdays, Fridays
7:00–11:30: Major work block (e.g. research, writing, filming, editing).
Deep focus – tackle mentally demanding tasks when my energy is at its highest.11:30–13:30: Major activity block (e.g. gym, cardio, steps, shower, food).
Physical reset – movement and recovery to reset for the rest of the day.
Thursdays
7:00–09:30: Major activity block (e.g. gym, cardio, steps, shower, food).
Physical start10:00-11:30: Food shop
11:30–14:00: Condensed work block (e.g. writing, editing and scheduling the newsletter)
Monday-Friday
15:15–16:30: Outreach and client communication.
Connection and admin – I wrap up with tasks that don’t demand intense focus.

Your schedule might differ from mine, but the principles can work for anyone:
Identify your energy peaks and dips. Plan your most demanding tasks during your high-energy or high-focus periods.
Accept your limitations. Don’t waste energy forcing yourself to work against your natural rhythms.
Prioritise movement. Even small bursts of activity can help maintain focus and energy.
Use external motivators if self-imposed deadlines don’t work for you. These could be accountability partners, classes, or scheduled check-ins.
Tailor your goals to your reality. Ditch unrealistic expectations and focus on progress, not perfection.
Success isn’t about adhering to a rigid plan; it’s about finding what works for you.
So, what’s your rhythm?
Why this approach works
It’s built around energy
Matching tasks to your natural energy levels could prevent burnout and keep you consistent.
It’s flexible
Instead of rigidly following someone else’s plan, you’re adapting to your unique life and priorities.
It balances fitness, work and life
There’s an amount of planned movement in my routine because I feel better – stronger, fitter and more relaxed – during and following workouts than I do without them. They force me to get out of the house, to squeeze and stretch, to get natural light and real in-person interaction, which can be tough to do if you work from home. But the workouts come after the work for me.
I look forward to them, as it gets closer to the session I’m like a dog anticipating a walk! – my energy creeps up, when I have my pre-workout caffeine my mood improves (no matter the level it’s already at) and I’m genuinely excited to pick things up and put them down again, no matter the risk of aching for a day or two afterwards.
For the people who feel stuck right now
Many of my clients come to me after trying and failing with other approaches. They’re frustrated with plans that don’t consider their responsibilities, their deeper goals or even their menstrual cycles. They’ve been told that doing more – more cardio, more restriction of foods – is the answer when it’s clearly not.
Instead, we focus on:
Tracking progress, not perfection
Using data (like workouts, cycles for those who track them, or food logs) to make informed adjustments.Training smarter, and incrementally harder
Programmes built around intensity and recovery, rather than endless reps.Reframing mindsets
You’re not “good” or “bad” based on what you eat or how you train. This is about consistency and growth.
Your next step: build your rhythm
Take 5 minutes this weekend to reflect on your current routine. Ask yourself:
When do I feel most energetic or creative?
What’s one small change I can make next week (e.g. a walk at lunch or a gym session after work)?
Am I prioritising tasks that align with my goals, or just staying busy?
Your journey doesn’t have to look like anyone else’s. Whatever drives you day-to-day, whether it’s personal or professional, it’s about finding your rhythm, trusting the process, and building a life where you feel fit, strong, and capable.
My next step
Between now and next Sunday (2nd February) I’m taking new sign-ups for my one-to-one online coaching, where we look at your routine, your habits, your food and your training. Imagine if in 12 weeks you could:
have more energy than you ever remember having
spend more time on what moves the needle without wasting time guessing and
feel truly confident in the ways in which you look, talk and think about yourself.
If you’ve not found that yet, it’s probably worth a chat, no? Even if you don’t sign up with me, I’d like to think you’ll have a better understanding of which direction to go in next.
If this sounds good to you, register your interest here [coaching enquiry form] and I’ll be in touch.
And that’s it from me!
No ice baths, no red light therapy, no quail eggs or horny goat weed. Just routine, intent and accountability – you realise, we’ve just coached each other, right?
Much love and I’ll see yas in the next one
Jack x