Sparked: How 15 Minutes Make or Break Your Day

Fifteen minutes can set the tone for the rest of your day

Have you ever spent all day chasing the 15 minutes you didn’t give yourself earlier in the day?

If so, you’re not alone. I’ve seen that pattern in hundreds of people over the last 15 years.

A lot of the time, people can track back to the specific 15 minutes that they didn’t give themselves. Maybe it was their morning meditation, but, for many more people, it might be that they didn’t sit down to drink coffee, plan their day, or pack lunch.

For a lot of people, it’s the inverse: because they spent fifteen minutes on something that didn’t matter - say, scrolling InstaTok - they didn’t do something else that would’ve served them better. They’re behind, compressed, and scattered simply because they spent time scrolling instead of time walking.

Jonathan and I discussed this more in our latest Sparked conversation, “How 15 minutes make or break your day.”

This podcast episode is a great follow-on to “The Perfect Morning Routine (is not what you think).”

We explored:

1. The Magic of 15 Minutes: a single 15-minute activity can set the tone for your entire day. It's not about chasing lost time, but about identifying and prioritizing this keystone habit to boost productivity and mindset.

2. The Power of Subtraction: We often think about adding habits to improve our lives, but what about removing them? I share a story about a client who deleted her email app, leading to a significant positive impact on her productivity and well-being.

3. The Art of Priming: Your emotional state can shape your interactions and experiences throughout the day. We discussed how technology, like news or social media apps, can influence our mindset and focus.

4. The Importance of Liminal Periods: Remember the solitude of your commute? I highlighted how creating a similar 'liminal period' in your daily routine can help train your brain to shift focus between work and relaxation.

5. The Introvert's Solitude: For introverts, the commute was often a cherished time of solitude. I encourage introverts to communicate their need for alone time and suggest simple activities like a slow, solitary walk to recharge.

6. The Small Actions that Matter: From texting loved ones to engaging in meaningful conversations, the impact of small actions on our overall happiness and satisfaction matters more than a lot of people think.

You can find out more about the Sparked podcast and get the transcript at the link above.