Jul 5, 2016
On this week's podcast, Productivity & Success Transformation Coach Craig Ballantyne, stops by the show to talk about how to beat anxiety to create your perfect day. Craig is a fitness expert and the author of the groundbreaking fat loss workout systems, Turbulence Training, and Home Workout Revolution. He has been a contributing author to Men's Health magazine since 2000 and has been the editor of the personal development newsletter, Early to Rise, since 2011.
Suffering from anxiety shouldn’t make you feel like a black sheep.
In fact, many people that you know may suffer from some form of anxiety because 40 million Americans (18% of population) that are over the age of 18 face it each day. Some of these anxiety disorders include panic disorder, social anxiety disorder, or major depressive disorder.
To beat your anxiety, you can change your mindset today.
Just like a fitness transformation, we need to make specific changes in order to see a mindset transformation. A new mindset transformation won’t only help us beat anxiety, but it will also help us become more goal driven and productive as well.
In order to complete this mindset transformation, we can follow what Craig calls The Perfect Day Formula.
According to Craig, in order to begin following the Perfect Day Formula, we need to do The 3 C’s each day:
The First C: You have the greatest control of your day during the morning hours.
Before you leave the house, your morning is your time to focus on how you can get ahead in the day. Even if it’s just for 15 minutes before everyone wakes up, you control everything that you do.
Start your day on a positive note to help you feel energized and focused with less stress by reading the newspaper, drinking some coffee, or watching the sunrise. Do anything that will help you clear your mind.
The Second C: Conquer your afternoon with the 5 Pillars of Personal Transformation.
Life is extremely unpredictable and anything can happen at the drop of a hat to throw us off course from our perfect day. Fortunately, with the 5 Pillars of Personal Transformation, we can better prepare ourselves for any emergencies, negative thoughts, or feelings of anxiety that may come our way.
"A goal without a deadline is just a dream." - Craig Ballantyne
The Third C: Concentrate on what really matters by creating a vision for yourself
In order to truly focus on your dreams, you need to create a vision for your life. This will help you understand where you want to go, how you want to get there, and help you make the right decisions overall. For the majority of us, that means creating structure in your life, but a lot of us don’t like structure. So what can we do?
If you know exactly where you want to go, you can get there without any distractions when you follow your own rules.
Instead of seeing structure as something that is holding you back from having the freedom to make your own decisions, structure can be extremely liberating. How you may ask? Well, isn’t following your own rules a lot easier and less stressful than following someone else’s orders?
The 3 C’s begin with taking control of your mornings, but the real magic begins that night before with Craig’s 10-3-2-1-0 Goodnight Formula.
Your Perfect Day already begins 10 hours before you go to bed when you should be refraining from drinking any type of caffeine. Some people may be able to drink coffee or other caffeinated beverages at night, but for the majority of us, it can really affect our sleep cycle.
As the day continues on, at 3 hours beforehand, you should not eat any heavy meals or drink alcohol. If you go to bed with alcohol in your system, you will most likely wake up feeling even more tired than you did the night before.
To help you begin to relax more and not be stressed before you sleep, you should stop doing any type of work activity 2 hours before bed. At 1 hour left to go, it’s time to put away the electronics, turn off the TV, and avoiding looking at your phone’s screen.
Whether or not you had a great night’s rest, zero is the number of times that you should hit the snooze button in the morning. If you allow yourself to fall back into a sleep cycle, it will be even more difficult for you to get up and enjoy your 15 free minutes to take control of your perfect day.
Whether they realize it or not, our friends, family members, and coworkers can sabotage our formula for a perfect day.
When we’re trying to create the perfect day for ourselves by following the 3 C’s, the Five Pillars, and the Goodnight Formula, we can face different challenges. To get through them, we need to have the best support system that we can possible have from the people in our lives.
These are that people that are there for you no matter what with their love, support, and kindness. Unfortunately, they can also sabotage us sometimes.
To move forward and grow, we may have to change our environments. It may not be forever, but if you have a goal in mind, you may have to change your schedule and your activities to reach your goal. You don’t have to leave people behind, but this may also mean that you have to change the environment you’re in if you truly want to see yourself improve each day.
If you’re in a toxic relationship that does not allow you to grow in anyway at all, you might have to give the gift of goodbye. That way, you can create space to allow new people into your life who will support your goals and hold you accountable for them.
When we face anxiety, we may follow negative habits that are holding us back from having a perfect day. Craig gave us so much great advice on what we should be doing to beat anxiety and create a perfect day, but he also has a Do Not Do List of what we should not be doing:
These are some good tips to help you create a perfect day, but what about your own unique list?
How can you be less distracted and more productive during the day?
Take some time to write down what you’re doing each day and discover when you’re distracted and when you’re productive during the day. That way, you can create your own Do Not Do List and focus on the most important tasks you need to complete during your productive time.
Craig Ballantyne is a Productivity & Success Transformation Coach from Toronto, Ontario, Canada,and the author of The Perfect Day Formula: How to Own the Day and Control Your Life. He has been contributing to Men's Health magazine since 2000, and in 2001, Craig created the popular home workout program, Turbulence Training.
On his journey to success, Craig had to overcome crippling anxiety attacks, and he beat them with his 5 Pillars of Transformation. Today Craig shows men and women how to use the 5 Pillars to lose 10 to 75 pounds, get a raise and make more money, find the love of their life, and overcome any obstacle in the way of success. You can read his daily essays on success, productivity, and fitness at EarlyToRise.com
0:00 Introduction to Craig Ballantyne
2:45 How did your childhood help you become the person that you are today?
3:45 How Craig transitioned from Fitness to Mindset training
5:26 What was one of Craig’s most growth in his transformation? What did you experience with the Law of Attraction?
8:25 What compelled Craig to write The Perfect Day Formula
9:25 The 3 C’s explained: 1) Control the Morning
10:15 How does Craig structure his morning?
12:05 The 3 C’s explained: 2) Conquer the Afternoon via the 5 Pillars of Success
14:12 The Goodnight Formula explained: why the perfect day happens the night before.
16:40 The 3 C’s explained: Concentrate on what really matters
17:40 How can creating discipline and rules later lead to success in life?
18:58 How Craig worked through his own anxiety to live this transformed life.
21:45 The 5 Pillars-No. 3) Having positive, social support in your life.
22:55 Sometimes our friends, families, and co-workers can either knowingly or unknowingly sabotage us to have a perfect day.
23:25 Craig’s experience with giving the gift of goodbye to someone.
25:20 The 5 Pillars: No. 2) Professional Accountability
27:05 The 5 Pillars: No. 4) The Meaningful Incentive
30:00 The 5 Pillars: No. 5) The Big Deadline
32:00 What helps people to decrease their procrastination?
34:35 How to follow a not to do list that’s just for you and how to find your productive time.
36:55 We face 150-275 decisions each day- How do we beat this decision fatigue?
38:25 Visioning the future: What type of legacy does Craig want to leave when he’s gone?
39:55 How do we make mistakes and get through them? What mistake has Craig worked through?
42:05 7 for 7 Fast Questions
47:00 Episode Closing
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