2) Time: Block it! Mini-series

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Imagine you've got a big glass jar in front

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of you, some big rocks, pebbles, sand and water,

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and your challenge is to fit everything inside.

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Is it impossible? Maybe. If you start filling

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the jar with water, sand and pebbles and then try

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to fit the big rocks, what do you think will happen? The jar

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will already be full and the rocks won't fit.

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But if you change the order, if you start with

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the big rocks and then add the pebbles, then pour

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in the sand and the water, everything magically fits. I'm Barbara,

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your Italian family and mental performance coach with all my accent and mistakes.

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And this is another episode of let's Go Mental, the podcast where we

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make mental training a lifestyle. Integrating mindset work

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into your daily routine so you can consistently progress and and

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perform with confidence in sport and in life. And I am

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getting crazy with the science project kind of stuff here.

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Why I'm talking about rocks, jar and sand. No, I'm not

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crazy. The jar symbolizes your day and the order in which you feel

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it is how you spend your time. The big rocks are non negotiable

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priorities. The pillars school, sports, sleep,

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eating. The pebbles, sand and water are all

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the other things that you want to fit in. They are important but not always

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necessary. Some belongs to the weekend jar,

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other maybe to Tuesday and Thursday. Some days you'll

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have pebbles and sands but not water. Other day, pebbles and

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water, but not sand. Other day, only rocks. So what

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do I really want to say with this is that friends,

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distraction, little things, random tasks,

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endless scrolling. They all belong in your jar.

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Of course you need to understand when and how the mindset

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shift. Here is that time is your asset. It's precious.

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And if you want to reach your goal, how you spend

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your time is a choice. We are learning to make

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time for what really matters. To fit the most

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things into your day. The first step is to choose your priorities.

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So write them down, then fit everything else around

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it. Second step, lock in your rug,

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protect them, Plan when you'll take care of them before

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the sand sneaks in the dump. Scrolling the random Netflix this

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is a more advanced concept. I'm not talking to an average teenager.

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I'm talking to an athlete who who do have goals. Here are

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two techniques I want to share with you. One is the Pomodoro

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technique. Set a timer for 25 minutes of pure focus.

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Then take a short 5 minutes break. Use the break to move, to grab

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a snack, to stretch, to reset. Whatever you need for five minutes.

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Then start the process over again. The second technique is time

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boxing. It's very similar to the first one but it's topic oriented.

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Block a specific slot for a specific task.

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For example from 4 to 5 math you

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set an alarm silence notifications and commit fully.

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Then in this four to five you can use the Pomodoro technique so

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you can set the timer for 25 minutes, 5 minutes break 25 and 5

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minutes break again. Both techniques create blocks of time where you

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control what happens. We can only control what

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we can control, right? If you don't do it, you will just put

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a lot of sand and water and you will do what is convenient

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and not what you really are committed to do. So how do we put

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all of this together? Here is your system. Step 1 Pick your

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big rocks for the week. Do it Sunday night. Not every week is

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the same, so write down what are the priorities for the week.

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Step 2 Set your priorities for every

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day because you have to have a most important task

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for each day. Every day is different. One can be for school, for sport,

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for life. Step 3 Protect it with the time box.

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Find the best slot in your day, block it and treat it as not

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negotiable. 4 Only then add the pebbles and the sands. So the

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extra, the volunteering, the netflix, the scrolling they will fit

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between rocks but they don't need to come first. Repeat this

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for one week or two. Sit down on Sunday. Plan the rocks. Plan protect

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them. Here is the magic. When you put the rock first,

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it's magic, but the sand still fits. It doesn't Steal time from

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what really matters and you'll feel productive, not guilty,

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with more energy and more space in your mind

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and your parents will be happy. That's not something that you have

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just to underestimate. Made. And by the way, this episode

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is of course for you that you have your goal can be for everyone.

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It's I'm sure that your parents will benefit from it. Share it

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with them, maybe even plan your week together. It will help everyone

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understand each other's priorities, respect each

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other time and be grateful for the time you spend together. Thank you

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so much for listening. Hope you enjoyed this episode and you consider sharing

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leaving a review and and subscribing to ensure you don't miss anything.

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You are my co editor. Without your input, the podcast would

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miss a significant part. Ask questions, explain your

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challenges and doubts by filling out the form that you find in the show notes.

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In this way you'll help me shape the podcast and

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get your struggle solved. Until next time,

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embrace the challenges, conquer the doubts and always remember,

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let's go mental together.