Part 4: Activation & Focus

New habits require extra energy—and that’s often what makes change so challenging. Who has extra energy just lying around? That’s the power of habits: once formed, they run on autopilot. Quitting smoking, starting an exercise routine, going to bed on time—these things require a jolt, some discipline, and a clear why.

For me, the focus isn’t on radical habit overhauls but rather intentional shifts. I already eat breakfast; now I just need to clean up what’s on my plate. I already go to the gym; now I just need to bring a little more focus and effort when I’m there. This is where motivation, DRIVE, and purpose kick in—why do you want to activate that extra energy?

Energy Activation

You might be thinking, “I don’t eat breakfast. I don’t go to the gym.” If that’s the case, your changes will require more than just tweaks—they’ll require Energy Activation.

Our brains do what’s easiest, most efficient, or most familiar. So rather than relying solely on willpower, make the desired action the path of least resistance:

If you want to watch less TV, hide the remote.
If you’re addicted to social media, remove the apps from your phone or set strict time limits.

Set yourself up so the “healthy” or “productive” choice is the easiest one.

My Current Tweaks

On my journey, I don’t have many Mt. Everest–sized climbs to make. My progress comes from a collective stack of small, deliberate changes:

Weekly Menu Planning – Makes grocery shopping intentional (no random chocolate caramels sneaking in 😄).
Lunch Prep – Prepping chicken and salad items so lunch is automatic.
Smart Snacks – Apples or bananas with peanut butter, Brazil nuts with raisins, OTL Nutrition Bars, veggies and hummus.
Hydration – My energy skyrockets when I’m consistent with water.
Schedule Buffers for 4–5 Gym Sessions – Mornings are my prime time; if I don’t protect them, they disappear.
Monthly Massages – Mondays at 9:00 AM. A reset for my body.
Wearing the Whoop – Tracking activity and sleep. Eye-opening. One glass of red wine noticeably affects my recovery.

October Focus

As October kicks in, my focus and execution have leveled up. I’m leaning into the 80/20 Rule: 80 % of the time I’m dialed in—clean food, proper recovery, focused workouts.

The practice I’m emphasizing this week:
👉 3–5 minutes of breathwork/meditation daily — a quick reset that sharpens my mind and brings clarity to the day.

Goals

October Main Goal: Get the scale to 190 lbs and push harder in the gym.
Stretch Goal: 20 pull-ups 💪