“I just don’t have the time…”

“They can do it because they don’t have children.”

“I’d love to start my own business but I’m already working 50 hours per week.”

These, my friend, are all bullshit excuses that you give yourself for not taking action. In a world where social media and meetings take up most of our time, we’re busier than ever…but much less productive.

Doing more doesn’t always mean getting more done.

If you’re an entrepreneur who wants to start his own business, a wantrepreneur who likes the idea of working for yourself, an average joe who just wants to be healthier, or simply just become a better father (or mother), then allow me to prove to you that the only thing holding you back is  your mindset.

If you can incorporate even just a few of the tips I am about to share, you’ll finally be able to quit your job and work for yourself, achieve the body of your dreams, or just spend more quality time with your wife and kids.

Warning: these action steps are not easy and may come across a bit judgmental; however, if you can get your feelings out of the way, your head from out of your ass, and open your mind a bit, you’ll have all the tools necessary to become a greater, more productive version of yourself and finally live your life with purpose.

10 Ways to Go From Victim to Victory

1. Make Time, Not Excuses

If you’re complaining so much and don’t want to have a job, but, you have to feed your family or pay off your college loans, good news – your parents didn’t have this option – but all of you do. Go home, and instead of watching fucking Breaking Bad, work!” –Gary Vaynerchuk

Truth is, it’s not actually about time at all – we’ve all got the same 24 hours in a day. It’s about figuring out what is truly important to you.

Do yourself a favor – for one day, write down, every hour, what you’ve done in the last 60 minutes. If one of those hours was spent watching The Walking Dead but you “don’t have time to work out”, then I recommend that you reevaluate your priorities. (Read This: The Most Important Question You Can Ask)

If keeping up with the Kardashians is more important than your physical health, or spending time with your kids, or working on your business, then just admit it to yourself and move on. But stop creating obstacles that don’t exist by telling yourself that you don’t have time. You do. We all have time – it’s how we use it that separates the winners from the losers.

[Tweet ““We all have time – it’s how we use it that separates the winners from the losers.” -Alain Gonzalez”]

Action Step: Dedicate 3-4 hours every night (9pm-1am) to working on your business. Sacrifice an hour or two of sleep for however long it takes to get in a position where you no longer have to. If you work at night, do the opposite: get up earlier and dedicate a few hours each morning to doing the same. Make time, not excuses.

2. Disappear

We’ve all been there: You sit down at your desk ready to get shit done. Next thing you know, it’s 2am and you’ve spent the last 4 hours refreshing your email, retweeting motivation quotes, replying in the group text your buddies trapped you in, and scrolling Instagram wondering why no one is following you. (Follow me on Instagram: @musclemonsters)

You’ve done everything there is to do, except the most important: work!

You wake up the next morning and you’re not a single inch closer to reaching your goal. Oddly enough, you’re confused as to why your business is in the same place it was when you started 4 months ago.

You’re not moving the needle.

3-4 hours of dicking around on the internet – or staring into your phone with a stupid look on your face –  is not the same as 3-4 hours of undistracted, completely focused work. Problem is, because you were at your desk – as opposed to sitting on the couch – you mistake this time-wasting, mind-numbing activity for actual productivity.

But….results don’t lie. And your lack thereof is a clear indication that you’re not doing the work.

Action Step: When it’s time to work, it’s time to work. Before you sit down to work on your business, put your phone on airplane mode. This eliminates any interruptions from texts, phone calls, social media notifications, etc. Download a plugin like StayFocused that allows you to block certain sites for however long you’d like – forcing you to avoid going down the rabbit hole that is Facebook. Grab a cup-o-joe, lock your door, and disappear into your zone.

3. Do the RIGHT Work

“Things which matter most must never be at the mercy of things which matter least.” – Johann Wolfgang von Goethe

Replying to emails is part of your work, but spending time working on the one thing that will grow your business is far more necessary. So if you’re a writer, for example, then checking and replying to video comments should never come before working on your new book.

This is not to say that it isn’t important to respond to your followers or film videos for your YouTube channel – but those things should always come after your most important work is completed.

Ask yourself this: what can I do today that is going to bring me closer to where I want to be tomorrow? If your goal is to write a book, then replying to emails is probably not the best use of your time – writing is, so do that.

Action Step: Take 80-90% of the time you can dedicate to work, and allocate that to your one thing. If all you’ve got is 2 hours to spare, then 100 minutes of that time should be given to your most important task, period. Do this until you’ve reached a position where you can dedicate 4 hours, per day, to your one thing – this is where you’ll find the definition of true productivity.

4. Create a University on Wheels

According to the U.S. census bureau, the average travel time to work is about 25 minutes.  That’s almost an entire hour you spend in a car, on a train, or a bus, 5 days per week. That doesn’t even account for the time you spend driving to and from little league games, to the gym, or picking your kids up from school. 5 hours+ a week of yelling at the asshole in front of you who can’t drive, trying to break your previous record on Angry Birds, or Facebooking about how much you hate your job – a complete waste.

Instead, use that time to help get you further ahead. No matter what your goal is, there is always going to be something you should learn. What you listen to, read, or watch is going to be completely dependent on what your goal is, but the idea is the same: don’t waste 5 hours each week on bullshit that isn’t going to help you get where you want to go.

Action Step: Find a podcast or audio book to help expand your knowledge on a given topic and play that while you drive. This simple strategy will allow you to listen to one new book every single week – that’s more in one month than most people read in their entire adult life. Turn your car (or bus or train) into a university on wheels.

5. Keep Your Work Space Organized

The research is very clear that a messy work space will raise cortisol levels and decrease productivity.

Clutter bombards our minds and leaves us feeling anxious and overwhelmed. And worse than that, it draws our attention away from what should be our main focus – that one thing.

Action Step: Before you step away from your desk for the day, organize it. Make sure everything is neatly placed where it belongs and toss out whatever items you don’t want, need, or use. A clear work space allows for a clear mind – keep it organized.

6. Open Your Fucking Eyes

Most people have it backwards.

Here’s what I mean: They try to schedule their passion project, a gym session, or reflection time after or around their favorite TV shows or football games. Fuck that!

If your business is failing or your health is taking a nose dive or you just want to become a better father in general – fishing, poker nights, beer with your buddies, and watching Lost is not a priority!

Action Step: In order, make a list of all of the things that are important to you (i.e. your wife, your kids, your health, your legacy, reality TV, sports, partying, etc.). Next – and this may sound harsh – open your fucking eyes and never let the things lower on the list come before the items above it.

7. Cut These 4 Toxic People Out of Your Life

You are the average of the 5 people you spend the most time with.” ~Jim Rohn

Simply put: the fastest way to becoming a loser is to hang out with losers.

[Tweet “The fastest way to becoming a loser is to hang out with losers.”]

Perhaps they’re not losers in the traditional sense. Maybe they went to a prestigious college, got great jobs, earn a good living, and are pretty good parents. Still, they’re not exempt from being cut off.

You see, there are two types of people in this world: boosters and anchors.

Boosters will push you to work harder and bring out the best in you.

Anchors, on the other hand, do nothing but take from your happiness, your ambitions, and suffocate you in negativity.

Action Step: Watch the video below, identify the individuals in your life that fit the personalities I’ve outlined, and cut the cord. Fast.

8. Say “No” More

Co-workers will ask for your advice. Classmates will request your help with a project. Friends will need an extra hand when moving. The older we get, the more birthday parties we’re invited to. And so on.

I’ll be the first to admit…it’s hard to say no.

But if there is one thing I learned about being a Yes Man, it’s this:

When you say yes to something, it’s imperative to understand what you’re saying no to.” ~The One Thing by Gary Keller

Every time you say yes, you make a commitment. When you tell your buddy that you’ll help him paint his house, you’re actually telling your kids that you can’t help with their homework; or telling your spouse that you won’t be home for date night; or telling yourself that you won’t have time to write today. So before you say “yes” because you don’t want to disappoint someone, think about how many people you might disappoint if you do say “yes”, including yourself.

Action Step: If a co-worker needs help with a project, but it means 2 hours less of working on your business, then simply look and see where on your priorities list your business is in comparison to your co-workers personal issues. If your business comes first, then just say “no”.

9. Stop Multitasking

“Multitasking is merely the opportunity to screw up more than one thing at a time.” -Steve Uzzell

If you’re ever interviewing someone for a job, ask them what their strengths are. If their answer is “multitasking”, shake their hand and send them on their way.

Multitasking is bullshit.

Don’t believe me?

Try answering client emails while flipping back and forth to the word doc where you’re writing your book proposal.

Now tell me how much longer it took than if you’d just written the proposal first, and then answered the client emails. The reason is simple: when we try to do multiple things at once, we are constantly storing and restoring the state of a process. This is known as context switching. On top of that, we’re making more errors due to insufficient attention to the task at hand – a waste of time.

A study conducted at Stanford University found that multitasking is less productive than doing one thing at a time. They found that those who are regularly faced with a barrage of information cannot focus, recall information, or switch from one job to the next as well as those who focused on one thing.

Action Step: In order of importance, knock out one task at a time. With less context switching and more attention on the task at hand, you’ll be more effective and efficient with your time. Stop trying to do it all at once!

10. Man Up!

Boys do what they want to do, men do what they have to do.

Stop spending time bitching and complaining about how hard it is or how you’d rather be fishing. Do the work.

Not in the mood to make your 20 sales calls? Make 30.

Too tired to get to the gym? Jump in your car and go anyway.

Your kid wants to play catch while your favorite show is on? Shut the fucking TV off.

Action Step: Forget about how you feel, it’s irrelevant. Man up and get shit done.

About The Author

Alain Gonzalez is a former skinny guy turned jacked fitness pro whose transformation story has been featured in articles on websites all over the internet. He has dedicated his life to helping naturally skinny guys like himself to overcome their genetics and take their physiques to the next level.

Alain Gonzalez
Fitness Author
Strength Coach
Certified Personal Trainer
Founder, www.MuscleMonsters.com



Life is filled with ebbs and flows, highs and lows, moments where we’re insanely productive, followed by moments where we’re relatively useless.

Last week I took a trip back to Vancouver to visit family and friends and enjoy a wonderful Easter dinner with the folks.

While the trip was great, my productivity and my routine went down the drain – completely of my own fault.

My mornings started later, and then even later after I tied one on with a pal and had a few too many – that took several days to completely recover.

But they also started without a clear focus or purpose. I let “chance” creep into my days and now I need to get things back on track, but how?

You may have experienced this. Heck, it may be occurring over weeks or months, not just a few days.

If that’s the case, this is an important article.

We get knocked off course in work, in our diet, training, even in our relationships or our spiritual life. What it essentially comes down to is replacing our good habits with bad ones.

And bad ones seem to take hold with much more speed and intensity than the good ones which seem to take weeks to form.

These good habits, though, can be formed, all you need to do is to worry about tomorrow. Get one day marked off the calendar. That’s all you need to focus on.

If you’ve lost your way, started missing workouts or your performance at work isn’t what it once was or what you’d like it to be, follow the next steps back to your road of success and effectiveness.

The scary part…

This is your life. It’s amazing how quickly one day can turn into two can turn into a year! What started out as a week of being useless turned into a lifetime almost in the blink of an eye.

So, if you’re feeling down, if you’re feeling sad or lacking energy or lacking that “get up and go” that you once had, snap the fuck out of it! You’re not a loser, so stop living life as one. You’re a winner, but you need to regain or create the right habits to claim the life you should be living as yours instead of relegating it to “wish status”.

Don’t just read this article, do the steps.

Don’t you dare spend another day on your ass in front of the TV or in front of the computer screen getting nothing done. It’s time for action, my friend.

Step 1: Take a day.

With all the talk of getting back into the swing of things as fast as possible, oddly enough the best thing you can do first is to take a complete day off.

Call in sick if you’re reading this during the week. If it’s the weekend, clear your schedule. You need to spend an entire day planning both your present and your future if you’re going to get back on track.

The mistake most of us make is in deciding we’re going to change tomorrow without knowing specifically what that change should look like nor how our time should best be spent.

In this case, The Perfect Day Formula is the best resource I’ve come across to help me get my focus and my effectiveness back.

You need to think of the big picture, what you really want in life, and then break it down into smaller goals and daily habits that will help you create it.

Pick up this book. It’s almost necessary to regain focus, but also to ensure your focus is pointed in the right direction.

A day of planning with the worksheets you get with the book will help you set yourself back on track.

If, however, you don’t take a full day to plan, you’re going to get knocked off course. The planning day is as important as that first day back hustling.

Step 2: Figure out the 1 habit.

Start small. Figure out the one habit you need to regain to get back on track.

For me that habit is glaringly obvious: I need to get up early.

If I get up early and don’t turn on my internet until 830 am in the morning, I win.

For most of us, being early to rise helps us focus and get in the right gear right away. Your one habit may be eating the right meal in the morning (use this as a guide) or scheduling a workout with a friend so you’re accountable instead of leaving it completely on your shoulders.

Whatever the one habit is, figure out what gets you in the best position to win, and get it done tomorrow.

Step 3: Figure out the one task.

There’s the one habit, and then there’s the one task. This is work-related. Or, if you need to get back into the swing of things with your training or diet, it can be training or diet related.

The point being is that it’s what’s most important.

For me, it’s 2-3 hours of internet-free writing first thing in the morning.

For you it may be that first meal or your workout.

As a point, if you’re expecting results with your diet and you’re not using meal plans or with your training and you’re not using an effective program you’re lost.

I use the Perfect Day Formula because, just like meal plans or the right program, it’s formulaic. It gives you a plan of attack.

No matter our goals, if we have no plan we’re going to lose.

Plan first. Act second.

Both parts of the equation are equally important.

Step 4: Win your mornings.

Winning your mornings sets you up to win your day which sets you up to win your week, and a collection of days and weeks won is a life one. But it all starts with the morning.

Winning your morning starts with planning your day and your morning the night before, and getting to bed early enough to get your 7-8 hours of sleep in before your early morning begins.

In The Perfect Day Formula, the author, Craig Ballantyne, brings you through effective planning strategies that will get you back on the right course.

He’s mastered winning the morning. His advice got me to turn off my phone, shut off the internet, and create the best atmosphere for victory that I could create. You should do the same.

If you’re trying to eat better, clear your house of the foods you don’t want to eat. Throw them out!

[Tweet “If you’re trying to eat better, clear your house of the foods you don’t want to eat”]

One morning won sets you on a course to get back on track. If you think you can just ease into a day and win it, you’re going to live a mediocre life…

… If that doesn’t scare the crap out of you – mediocrity, that is – then maybe that’s what you’re suited for.

Step 5: Force the habit.

Habits happen one day at a time. So that’s all you really need to focus on. But extend that goal to a week.

For a habit to truly take hold you need an average of 66 straight days of the action for it to become habitual. When something becomes habitual it becomes automatic.

When something’s automatic it doesn’t take the effort nor the energy to carry it out. We wake up early on autopilot. We work without distraction very easily. We eat the right thing without thinking. We train hard without a thought of doing otherwise.

But this habit needs to be forced. It needs to occur at all costs.

Your path back to optimal performance – or to optimal performance – takes time. You need to remove all obstacles for the time being until you create the habit.

No late nights.

No booze.

Nothing that will break the creation of the habit and force you to start back at square one with the day off spent planning. We don’t want that. We want to win. So do all you can do to make this easy on yourself, and get the 1 habit, the one task, and your mornings won over the next 66 days and you’ll be unbeatable.

About The Author

Chad Howse: Chad’s mission is to get you in the arena, ‘marred by the dust and sweat and blood’, to help you set and achieve audacious goals in the face of fear, and not only build your ideal body, but the life you were meant to live. He’s a former 9-5er turned entrepreneur, a former scrawny amateur boxer turned muscular published fitness author. He’ll give you the kick in the ass needed to help you live a big, ambitious life.
You can contact him at –