“My to-do list is way too long today. I don’t have time to go on a walk.”
Mindset Habit Hack: Try flipping it.
“Since my to-do list is so long today… I don’t have time not to go on a walk.”
Hear me out...there is overwhelming research that supports the fact that walking isn’t stealing time from your productivity — it’s fueling it.
A brisk walk regulates your nervous system, boosts dopamine, and sharpens focus — which means every other task on your list gets done faster and with fewer “what was I just doing?” moments.
That’s your immediate ROI — more clarity, more calm, more efficiency today.
But the returns compound. Walking reduces burnout, supports creativity, and extends your capacity to keep showing up — not just for this week’s workload, but for your whole career. Instead of being the “efficient robot” who wants to quit one year in, you become the human who still has enthusiasm for their work five years in.
Zoom out even further. Walking is linked to longer lifespan, better cardiovascular health, improved mood, sharper memory, and reduced risk of cognitive decline. Every walk is a deposit in your future vitality account. So when you’re 80, taking a stroll through your neighborhood, you’ll be cashing in on every single one you took today.
More “Flip It” Formula Examples: “My day’s too busy to meal prep” → “Good fuel in = good work out. My day’s too busy not to fuel myself right. And “me at lunch time” will be thrilled I invested the time.” “I don’t have time to lift weights” → “I will need strength to pull off this (project/event/crazy week), I don’t have time not to lift weights.” “I don’t have time to time-block my day” → “I don’t have time not to protect my focus. I will get more done if I think this through before I just start responding to slack messages.”
All of these yield a return on investment that far surpasses the time spent. Typically that very same day, and always when it comes to future you. xoxo,
-Katie Day
P.S. This week and next, we’re running a Walking Challenge inside The Habit Lab! Join in, track your progress, and start seeing every step as an investment in your energy, focus, and future self. If you are already a big walker, hit reply and tell me how you get them in.
Join me Live:
💻 Group Coaching with me on Zoom! Tuesday, October 21! Inside the Habit Lab!Join the lab, then join us!
Listen in:
🎧 New Podcast Episode! Shailey and Katie's Lemonade Stand. Listen on Apple or Spotify
I lead this one and I'm talking about how to fall back in love with your everyday life — the ordinary, in-between moments that usually fly under the radar.
Because somewhere between unloading the dishwasher and answering another email, we forget that this is our life. And it’s happening right now.
How to romanticize the routine — not by pretending everything’s perfect, but by slowing down enough to notice the magic that’s already there. From making your morning coffee feel sacred to turning carpool into your favorite thinking time, they share small mindset shifts that turn the mundane into something meaningful.
It’s about showing up fully awake to your own story — and realizing it’s already beautiful.
“What is important is seldom urgent, and what is urgent is seldom important.”
— Dwight D. Eisenhower
Day 1 of the step challenge, I've been trying out a concept called "exercise snacks" where you sneak in 10 minute little walks between zoom calls or after meals. I'm also trying to commit "rain or shine" so when it started sprinkling, i grabbed an umbrella.
My iphone photo roll is full of never-to-be posted karaoke performances from my 40th Bday Karaoke Extravaganza. I was blessed with a bunch of hilarious, playful friends who are willing to give fully committed performance pieces. The song choices were *chef's kiss*.
After hitting rock bottom, I've embarked on a radical journey. For one year, I'm taking a break from all cynicsm and trying out some crazy self-improvement experiments (so you don't have to.)
