Time Well Spent

Time Well Spent Newsletter

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Time Well Spent 013: 22-Day Kick in the D*ck Habits Reset: Practical Diet Bonus Tips

Nutrition is the backbone of the 22-Day Dad Reset. But when life gets busy, even the simplest plans can feel overwhelming. That’s why I’m addressing the three biggest questions from early testers: What should I eat regularly? How does the 75/25 rule work in real-life situations? How can I put my...

by Brent Totty — Jan 12, 2025 nutrition

Time Well Spent 012: 22-Day Kick in the D*ck Habits Reset: Part 3 Dialing In Your Diet

We've tackled movement and sleep—now it's time to address the third pillar: diet. Eating well doesn't have to be complicated, even for busy dads. Let's simplify nutrition to fit seamlessly into your life. Eat fruit and meat for 3 weeks, ok we're done here. Honestly, I'm only partially joking -- ...

by Brent Totty — Jan 05, 2025 nutrition wellness

Time Well Spent 011: 22-Day Kick in the D*ck Habits Reset: Part 2 Sleep Basics For Dads

Last week, we tackled movement. Simple, repeatable workouts designed for busy dads who want to get 1,000+ intentional seconds of movements a day without spending hours in the gym. If you missed it, you can check it out here. This week, we’re diving into Sleep Optimization—because no amount of ket...

by Brent Totty — Dec 27, 2024 habits sleep

Time Well Spent 010: 22-Day Kick in the D*ck Mini-course: Part 1 Simple Workouts For Dads

Kickstart your health with a no-nonsense, results-driven routine designed to optimize movement, sleep, and diet—perfect for busy dads. Movement—1,000s a Day The foundation of your fitness starts here. Aim for 1,000 seconds of intentional movements daily with these simple activities. You may not h...

by Brent Totty — Dec 15, 2024 time with self

Time Well Spent 009: The Motivation Blueprint: How Time-Starved Dads Stay Driven and Focused

Staying motivated while juggling work, family, and personal ambitions is no easy task—especially when time feels like your most limited resource. For dads with full plates, working on personal goals often comes at the cost of precious family time or much-needed rest. So how do you stay motivated ...

Dec 09, 2024

Time Well Spent 008: Why Your Community Shapes Your Kids’ Habits

The Story: We had a couple of friends over last night-- just them, us, and Jax. It was a chill evening. Jax was running around, fully engaged with our friends, especially with one of our closest college friends that he hasn't gotten the opportunity to spend much time with in the past. Jax knocked...

by Brent Totty — Dec 01, 2024 community time with friends

Time Well Spent 008: Dad Potty Training Survival Tactics

Friday morning was one of those mornings. I was driving Jax to school, and we were making great time—until 90 seconds into the car ride, when he announced he had to use the potty. Again. Cue the scramble: pulling over, setting up the portable potty in the back of the car, and trying to keep him f...

by Brent Totty — Nov 24, 2024 dad perspective time management

Time Well Spent 007: Balancing Work and Fatherhood

I'm not going to sugar coat it -- everyone wants you f*ck'n time -- every second of it. If you’re a working dad, you know how it feels to juggle the demands of your job while trying to be present for your family. It’s easy to feel pulled in N directions, and the stakes are high—nobody wants to mi...

by Brent Totty — Nov 10, 2024 time with self time with spouse

Time Well Spent 006: The Thousand Second Method

Ever wish you had more time? Between work, kids, errands, and all the other demands on your schedule, it can feel impossible to carve out space for yourself—whether that’s for your health, hobbies, or even a side hustle. You’ve got 24 hours, just like everyone else. But the problem isn’t the hour...

by Brent Totty — Nov 02, 2024 time with self

Time Well Spent 005: Dad Nutrition 101

Introduction Welcome to this edition of Dad Habits, where we focus on building practical, sustainable habits that empower you to be the best father and role model you can be. As dads, we know the importance of setting a strong example for our families—starting with our health and nutrition. This...

by Brent Totty — Sep 03, 2024 time with self

Time Well Spent 004: Simple Habits for Dads to Connect with Their Spouse

Communication is the bridge that connects hearts and minds, especially in a family setting. This week, we're diving into the art of communication for dads, focusing on enhancing conversations with your spouse. Let's explore some simple yet effective habits that can make a big difference. Your at...

Aug 01, 2024 time with spouse

Time Well Spent 003: The Importance of Finding Your Quiet Space as a Father

As fathers, we’re needed around the clock. Our kids need our attention. Our spouses need us to handle a myriad of tasks. And work? It’s always asking for one more thing. Throw in the constant barrage of social media, and it feels like there's never a moment when we’re not consuming or reacting t...

Jul 31, 2024 time with self

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