maybe all sorts of different things but ultimately we’re we are all filling those 24 hours in a day regardless if we know it or not it’s not like other people just have more time to do stuff they’re just doing different stuff in a in a more effective way hello everyone and welcome to the flow over fear podcast where it is our mission to help you to rise above fear and realize your ultimate potential in leadership and life I’m your host Adam Hill and it is my goal to share with you the human side of high performance my
guests share their experience with fear anxiety struggle Challenge and most importantly despite all of it how they Rose above it to achieve incredible results so if you’re ready to rise up let’s get started hey everyone welcome to this episode of flow over fear and three things and today I want to talk about three ways in which you can create an abundance of time now time that is the greatest asset we have am I right we all and the weird the interesting thing about time is that we all every single human being on Earth
without exception uh unless there’s somebody out there that’s invented a machine that that we all don’t know about and only he or she does but we all have 24 hours in a day that’s all we get uh seven days a week you know 365 days a year for our entire lives that’s all we get 24 hours a day and yet we see people that seemingly can do it all that they’re that they’re that they’re taking on so much and they they look like they’re fulfilled and and still having time to enjoy their lives
their families and they’re just doing a lot of stuff and then there’s others who you know just look like we’re running around with our heads cut off which ones do you relate to do you relate to to the to the person that feels like they already have an abundance of time and they can do it all and they can they can achieve everything and master the things that they want in the time that they have or do you feel like you just need more time throughout the day I get the impression that for most of us myself included even you know now as I’m
telling you this feel like we just don’t have enough time to do the things we want to do and and to get it all in we could just use a few more hours during the day um but the reality is we have to live within the limitations that we do but the great thing about time uh about about that fact is a it’s it’s equal for everybody everybody has the same amount of time so we need individually to create the conditions that allow us to to to make the most of that time and I think that even the fact that we all all look at the same 24 hours a day
or or the the quote-unquote lack of time that we have when we look at that as a scarcity thing it starts to get into our head and it starts to give us anxiety it starts to put that fear in there of like I’m not doing enough I’m not getting enough done or I’ve got this limited time that scarcity mindset starts to come into play and so you know the difference is that when you develop the abundance mindset that we can create an abundance of time within that that’s that those hours that we have it starts to help us to to get our our
heads above water it helps us to get ourselves over the fear a little bit and and to to do that so how how do we do that because the problem is is that that you know when we when we have 24 hours in a day just as human beings that don’t want to be sitting around bored all the time we’re naturally going to fill that time with something so naturally we’re all feeling like we’re very busy because we’re filling it filling that time with something I mean it may be reading a book it may be watching Netflix it may be all sorts
of different things but ultimately we’re we are all filling those 24 hours in a day regardless if we know it or not it’s not like other people just have more time to do stuff they’re just doing different stuff in a in a more effective way that results in more growth and Improvement now not not putting down Netflix or anything like that as I don’t want to go there because I like Netflix I watch it every day um not just Netflix Hulu Amazon Prime all of those all of those uh different Disney plus uh HBO Max when I’m feeling
a little bit uh more uh adventurous so to speak um but no what those kinds of things are important but again I digress the problem is though that we are always telling ourselves that story that we don’t have time and when we’re saying that to ourselves I just don’t have time I I’m running out of time I don’t have this I don’t well we’re reinforcing that because that’s simply a mental construct if everybody has the same 24 hours in a day everybody has the opportunity to prioritize everybody has the opportunity
to uh to fill it with something well it’s a construct in our minds of whether or not we don’t have time or we do have time and when we tell ourselves that we don’t have time we end up believing it and then we don’t get as much done we don’t get enough of the right things done because the the the fact that we when we say we don’t have time that’s really code for I’m not prioritizing the right things in my life the things that will fill me up the things that will fill my cup uh I’m I’m prioritizing things that
aren’t filling my cup and therefore I feel misaligned I feel I feel like I’m just not not wearing where I want to be or where I need to be and so that that takes that that introspection and and of course seeking internally what is it that you want to prioritize what is it you want to achieve and I really really think that that there’s three things that make up time there’s three things that can create an abundance of time for us and I think that time is really a product of these three things and oddly
enough they all start with the letter e so they’re the three E’s of uh of of really creating an abundance of time is a product of Energy Efficiency and emotion those are the three things and so let’s talk about energy first when by the way whenever you increase one of uh any one of those three things you increase the amount of time you perceive or that you have um because if you increase your energy you’re going to have the energy to to do more if you increase the efficiency you’re going to increase the amount of
things you could fit into those hours and if you improve your emotion around time you’re going to stop beating yourself up that you don’t have enough time and you’re going to feel better about the things that you are prioritizing um so let’s talk about the first is energy when we think about energy it’s just it’s creating internal energy energy is created internally we can’t rely on external forces to give us energy um you know and we talked about certain ways that we can increase our energy I
mean this this the the energy piece is really the investment piece if we think about if we think about uh time like we think about money the ways that we want to think about money is or we want to think about what we’re investing in and how we’re budgeting and and for time commitment how are how are uh how are using time energy is the investment part so we invest in our time that we have in creating energy and the way we do that is through exercise through proper nutrition through uh you know through through
uh creating a healthy relationship with our nutrition through meditation through investing the time in our morning practice to give ourselves the energy uh the great way to increase energy is through aerobic endurance and that exercise because if honestly if you’re pushing too hard in your workouts you’re going to be deplete the energy it’s like investing in a risky investment a lot of times too often if you put too much money in a risky investment well you’re going to lose your shirt um and and so you want to you want to
invest that in in you know safe Investments that are going to return the amount of energy you need things like aerobic endurance cardio uh and building on on on things like that are are great ways to build that uh that energy in addition it increases our mental energy and and also improves the 30 in here which is emotion so that you can you can think better during that during that aerobic workout you can actually have some capacity to think about how you’re solving problems and doing things like that and that that also helps to create
efficiency uh so doing things like the proper types of exercise give you energy doing things like dancing to Pit Bull or doing music music or things like that gives you energy what fills you up what fills your cup what gives you energy is it talking to people is it bringing that invest time in doing that do not this is one of the biggest pitfalls I see people do with regard to energy in their lives and time commitments they tell themselves that they don’t have time to take care of their physical health or exercise or
or get their get their cup filled by by playing with friends or doing things like that because they’re too busy taking care of the things that are draining their energy so they’re actually depleting their lifestyle they’re almost they’re almost saying that they don’t have enough money to invest because they’re sitting there throwing hundred dollar bills off of a bridge I mean that’s the equivalent we we need to um we need to invest time in creating energy and that way that energy comes
back to us with compound interest and I’ll tell that for certain now the second piece of the time puzzle is efficiency how do we create efficiency in our lives well this is where we’re we’re trying to reduce the amount of time we’re spending on projects or work or or things like that while producing the same amount or more in that in that activity the way that we can do that is through uh through three things through their own things this is like meta three things where the three things the three parts
of efficiency are consolidation elimination or delegation we can consolidate things by you know doing things together like uh what I just said when it comes to exercise when we’re using when we’re building up energy we’re actually in you know we’re creating capacity to solve problems so if we’re if if maybe we’re able to solve work problems while we’re exercising we’re actually creating a consolidation in there so that we don’t have to think about that while we’re in the process of
working it gives us that that flexibility Additionally the other the other parts the other areas we can consolidate are things like you know um uh things like meal meal prepping like you could prep meals on Sunday night for the rest of the week or or other ways that you can consolidate things into single tasks you can be writing your your bike on a trainer while answering emails uh think about ways in which you can consolidate your time a great tool to do this by the way is to is to just track the things that
you do during the course of the week with regard to efficiency this is a great thing to do just just take set your alarm for every hour throughout the day and every hour take take a couple of minutes to write down in a spreadsheet or or on a piece of paper what you did for the last hour what what activities you know you could say 15 minutes on um you know playing Tetris 15 minutes on uh on answering email 15 minutes on deleting email because it was too angry you know those kinds of things you wanna you want to create that list so that
over after after about a week or two of doing that you’ve compiled enough data that you can look at and you could say all right as you look through this look for areas of comparison like where can I consolidate you know where can I where can I put things together oh well during during 12 and 12 30 every day I I was making uh eggs and rice for lunch or whatever it might be uh I know I’m crazy I eat eggs and rice for lunch you know whatever but you can say well what if I took that and I just I just cooked all of the eggs
and rice that I needed for the entire week on Sunday and then I cut my time in my my I I save myself essentially by taking up that that 30 minutes or whatever it would take or 15 minutes to do that I I buy myself a couple hours back so those are certain ways that you can you can consolidate and then the the other one is is eliminate which you can eliminate things that just don’t serve you that you don’t really want to do in the first place but you find that yourself doing anyway I mean look at look at social media well don’t look
social don’t look at social media that’s her problem we look at social media too often but uh but this is a this is a typical example that is used here with regard to eliminate is we spend a lot of time on social media we spend a lot of time commenting on people’s things because we feel self-righteous and we feel that we could tell them a thing or two about their political views right what if we didn’t do that how much time would we save I mean if you’re looking at that list of things that you’re doing
and and and and you see that well I spend an hour a day watching the evening news or I spend an hour or I spend an hour a day uh commenting on people’s posts about uh how this particular politician is a horrible fee for crook what if you just didn’t do that or I mean you what what if what if how much time would you save by doing that imagine the time that you’d save those are those are just a couple of examples of things that you can eliminate but I mean you can go through the list and figure out
uh for yourself what is something that can be eliminated from that the point is awareness when we’re not aware of what we’re doing throughout the day the default becomes I’m too busy I I don’t have any time I and and that becomes our our uh you know our our scarcity mindset but if we can actually be aware of where we’re spending our time and what we’re doing that’s the first step of actually saying oh yeah that’s that’s pretty bad I’m spending an hour a day doing that
maybe I should look at delegating that or eliminating that that gets to the third piece of efficiency which is delegation how do you delegate well I mean if you have a team of people of course you can delegate certain tasks but if you don’t have a team of people especially around your house I mean if you have a family delegate your kids delegate the heck out of them that’s what they’re there for right um I’m kidding but uh not really anyway but the delegation piece is you know think about something like a good
example would be grocery shopping in this day and age we have apps like like instacart or or things like that that will where people will do their grocery shopping for us for a few extra dollars and we can have our groceries arrive at home Imagine The Time Savings of that kind of Delegation of those things for just a few dollars look at this this requires that you look at the list of items that you have and that you actually put a value to your hour so how much uh and and if you if you’re working in a W-2 right now you probably very
easily you know come to this but if you’re a business owner and you’re running a business you can you can realize based off of what what your what revenue or what income your business brings in how much money you’re worth per hour you know what is your time worth uh if you’re if you’re working at a 20 an hour 20 an hour job then your hour your your your hourly rate is twenty dollars if you’re you know a CEO of a of a of a company that’s producing a certain amount of Revenue you’re you’re
per hour basis might be you know hundreds of dollars um the point is to find that number for you and then look at the tasks that are any less than that if you anticipate that by spending more time doing what you where that value comes back that can bring back more value to you then delegate those items grocery shopping is not a 500 an hour task uh you can Pro if if you can get that for cheaper than that then certainly you should do it as you’re getting that time back as well to do more of the of the quality things that
you want to do um so that’s efficiency efficiency is consolidate eliminate or delegate and the final piece is emotion the final piece of the time puzzle of of the the product of time is emotion how often are we in our own heads having arguments in our heads with other people or just feeling miserable for for whatever reason and how productive are we when we’re just not in a great mood or a great mindset and we’re just staying there well it’s not not often not often are we very productive but if we can spend and I’m not this is
not saying that we can all just be happy and productive and and wonderful people at all times that’s not what I want to say here things like rest things like refilling your cup that’s part of the energy piece is getting is getting the proper rest taking care of your mental health that’s building the energy and those kinds of things lead to the right kind of emotions but also we we become what we continue to respond to in our own head we want to make sure that we’re we’re considering our emotions and and
being intentional about those two if we’re if we’re feeling that we’re having a bad day or we’re or something external has affected our emotional state we need to address that we need to we need to we need to implement the tools to make sure that we’re addressing those issues because when we’re in a positive state of mind we’re going to be we’re going to be more productive when we’re an empowered uh state of mind we can we can look at being more productive so consider the ways in which you can
improve your emotional well-being and that will that will that will lead you to Greater productivity this includes something that Ray dalio has said in the past is have an attitude of optimism that’s grounded in reality and I may be uh I mean I may be paraphrasing that but optimism grounded in reality is one of the things that we want to go to I have been surrounded um in many many instances by cynics and the thing about cynicism the the thing about you know believing the worst in every situation is the fact that that basically excludes
you from all of the opportunities that might exist from things like luck I mean I I hate to put it that way but if you’re a cynic you’re going to be missing all of the shots that you’re not taking by being an optimist that’s grounded in reality you’re looking into the clouds and and your feet are planted firmly on the ground but you’re looking and you are open-minded to all the opportunities that are appearing before you and you’re able to uh to look at them more effectively so optimism is is the way to
uh optimism is the way to approach how you can get your emotions uh out there so how do you practice optimism well it’s a muscle to be built because a lot of times if if our default is cynicism then that’s that’s going to be the first thing we default to but you have to be willing to do the work to give yourself the energy to build yourself up and to create that optimism in you those are the three elements the really the three things uh the the three things that produce abundant time in our lives
Energy Efficiency and emotion how are you focused on those three things to improve your quality of life and the time that you have improve all of those things and you’ll not only improve the amount of time you have but you’ll make that time more quality you’ll you’ll you’ll accomplish more you’ll achieve more you’ll feel more fulfilled and that’s what we all want to that’s how we all want to live we want to live fulfilled so look at where you can increase the energy in your life but don’t don’t go
through life telling yourself that you don’t have time for Stuff be intentional about it if you uh be intentional about it look for ways to increase your energy look for ways to increase your efficiencies and look for ways to improve your emotion and look at things with optimism and you’ll have an abundance of time thanks for joining me today talk to you soon hey everyone Thanks for tuning in to the flow over fear podcast if you’d like to learn more about getting into flow and learn the foundations of flow I have a
free video series on my website at www.adamcliffordhill.com called the foundations of flow feel free to go there and download it and start your journey to Rising above fear and achieving greater flow in your life if you like this episode and I’m guessing you did if you stuck around for this long then please do me a favor and hit the Subscribe button and you will receive notifications when I have new interviews new Recaps and new trainings that pop up on YouTube thanks again for joining us [Music] thank you
