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Hey friend,

I hope you had a great 4th of July weekend, we sure did.

We snuck away to St. Joseph, Michigan for a quick family getaway. Beach time, pizza and wings at Silver Beach Pizza, a ton of walking while shopping through town, it was simple and perfect.

It’s weekends like this that make me especially grateful to have made my health a daily priority.

Because I care for my body consistently during normal days, I can fully enjoy weekends like this, eating what I want, having all the energy I need, soaking up time with my family, and not stressing for a second.

Even more, I’m grateful I’ve found a way to prioritize my health and fitness without sacrificing the things that matter just as much to me like my family, my work, my faith, and my community.

A lot of people ask how I juggle being present as a husband and dad, running a business, staying in shape, and showing up in other areas of life.

So in today’s Tuesday Deep Dive, I’m going to show you exactly how I manage my time, energy, and focus to honor what matters most, without burning out.

Let’s dive in.

How I Stay Healthy While Balancing Family, Business, and Life

I’m a big believer in keeping things simple and actionable.

So here’s the framework I use repeatedly to make sure my life reflects my values and priorities:

1. Clarify my 3 Big Priorities (in this season of my life)

2. Identify and handle any R.E.D. Light Activities

3. Rebalance my time and routines around my Big 3

Let’s walk through each step.

Step 1: Clarify Your 3 Big Priorities

There’s a saying: If you have more than three priorities, you have none.

It’s true. When everything is important, nothing is.

So I regularly ask myself: What are my 3 Big Priorities for this season of life?

Right now, mine are:

1. My Family

2. My Body

3. My Work

Sure, other things matter too. But these three are non-negotiables. They get protected time and energy, every day.

This simple list helps me make clear decisions. If an invitation, opportunity, or obligation comes up, I ask:

• Does this align with one of my Big 3?

• Will saying “yes” support, or sabotage, what matters most?

If it takes away from or negatively impacts one of the Big 3, it’s a no (or a “not right now”).

What this means practically is that 80–90% of my time is dedicated to those three things. The remaining 10–20% is “bonus time” I can play with.

Think of it like budgeting your time. You’re just making sure your top priorities get first dibs.

Step 2: Identify + Handle Your R.E.D. Light Activities

Once I’ve defined my Big 3, I look at what’s stealing time and energy from them.

I call these R.E.D. Light Activities. The acronym stands for:

• Reduce

• Eliminate

• Delegate

These are any activities that don’t serve or might negatively impact my top priorities.

Here’s what came up in my own recent audit:

1. Video games – Fun, yes. But I was spending hours a week playing. I’d game instead of being present with my family or getting to bed on time. It left me feeling worse, not better.

2. Junk media – Doomscrolling political clips, mindless Facebook or TikTok binges, even mainstream news. It filled time but drained energy and distracted me from things that really matter.

3. Alcohol – What started as a drink or two a week became a drink or two a night during stressful weeks. My sleep, focus, and judgment suffered.

4. Staying up and sleeping in – These three habits (above) made me stay up too late, sleep in too long, and feel constantly behind instead of feeling like I was primed with energy and focus every day.  

Individually, none of these seem like a huge deal. But together, they were stealing hours every week, and giving me nothing truly valuable in return.

So here’s what I did:

• Video games: Eliminated. I unplugged the PlayStation and stored it upstairs in the closet. Reclaimed hours a week instantly.

• Junk media: Reduced (almost eliminated). I now allow 1–2 short, non-growth clips per day max.

• Alcohol: Eliminated. I poured out one bottle and gave the other away.

• Late nights + late mornings: Eliminated. More on that in step 3.

It's funny how quickly things can change.

A week earlier before doing this I was stressed feeling like I never had enough time, and once those R.E.D. Light Activities were handled, I had space to build a life around my Big 3 again.

Step 3: Rebalance Your Time + Routines Around Your Big 3

Clearing space is only half the battle. Now comes the important part: reinvesting that time with intention.

Here’s how I repurposed mine:

Video Game Time → Family + Health

The hours I used to spend gaming at night or on weekends now go to my wife and kids, and to helping more around the house.

Less stress for Joani. More connection with the kids. A happier home.

It’s also meant earlier bedtimes and better sleep, which gives me more energy and time in the mornings to move my body and get ahead on the day.

Junk Media Time → Growth

Junk media was my favorite form of self-sabotage. Now, I’ve replaced every idle scroll or passive consumption with growth-focused content.

When I cook, clean, drive, or get ready, I now listen to audiobooks, podcasts, or watch educational videos.

In just two weeks of this shift, I finished four books, and felt 1,000% better mentally.

Alcohol Time → Clarity

Evening drinks weren’t making me more relaxed or creative. They were making me impulsive, distracted, and sloppy.

Without alcohol, I’m sharper, more productive, more disciplined, and more joyful.

It’s not just the hour I used to drink, it’s the ripple effect on the entire day. Removing alcohol made every hour better.

Late Nights + Sleeping In → Rest + Routines

Without the junk dopamine from games, media, and alcohol, my evenings became quieter. I got bored, which was a good thing.

Now, most nights our whole family is in bed by 8:30–9:30 p.m.

And, I wake up at 5 a.m. Monday–Friday and 6 a.m. on weekends for my Miracle Morning routine. (Here’s a link to the newsletter where I break down my morning routine if you missed it.)

That routine primes me mentally, emotionally, and physically for an amazing day, and I don’t miss the old late-night grind one bit.

Pro Tip: Calendar Your Priorities

Once your time is rebalanced, schedule it. If it’s not on the calendar, it’s not a priority.

Yes, my calendar looks intense. But that’s because it reflects what matters most to me.

• Mornings are structured around wake-up time, morning routine, kid drop-off, and walks or runs.

• Days are blocked for deep work, meetings, coaching, and workouts.

• Evenings are for family, dinner, and rest.

• Weekends include connection, fun, and some flex time.

What you don’t see? Time wasted on things that pull me away from my Big 3.

Your Next Steps

Want to do this for yourself? Here’s how:

1. Set aside 30–60 minutes alone with a journal to reflect: What are your 3 Big Priorities in this season of life?

2. List your R.E.D. Light Activities. What habits or time-wasters are stealing from your priorities? Be honest.

3. Reduce, eliminate, or delegate those activities, and then repurpose that time toward your Big 3.

4. Schedule it. Lock your priorities into your calendar, and protect them like your life depends on it. (Because it kind of does.)

5. Watch the magic happen.

If you ever feel like there’s just not enough time in the day… this process will help you take your time, and your life, back.

You’ve got this 💪🏻

- Matt

When you're ready, here's how I can help:

If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help.   Apply for coaching here in the Healthy & Whole Mentorship Program.  

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.