At CrossFit Renew, we talk a lot about intentionality — whether it's dialing in your form on a heavy squat, staying disciplined with your nutrition, or showing up consistently to get the work done. But what about the way you manage your time outside the gym?
Time blocking is one of the most effective ways to take control of your schedule, reduce stress, and get more done. If you're someone who constantly feels pulled in a million directions — between work, family, workouts, social life, and everything else — this strategy can be a game-changer.
As a CrossFit coach and leadership development coach at LeadWell, I’ve seen firsthand how effective time blocking is for both training and leadership. When you protect your time like you protect your workouts, you set yourself up for success in every area of life.
Here are five quick tips to help you get better at time blocking and start making the most of your days.
If you don’t decide what matters most, everything will feel urgent. Before you start blocking time on your calendar, identify your non-negotiables — whether it’s training, work meetings, sleep, meal prep, time with family, or personal development, etc.
In CrossFit, we don’t just show up and do random workouts; we follow a program designed for progress. Time blocking works the same way. Instead of reacting to whatever comes up, proactively schedule time for what actually moves the needle.
Action Step: Write down your top 3-5 priorities for the week. These are the things that deserve space on your calendar first.
Multitasking is a myth. Your brain works best when it focuses on one type of activity at a time. That’s why time blocking is so powerful — it helps you batch similar tasks together to avoid unnecessary switching between different types of work.
Think of it like structuring your workout: you don’t do 14 pullups in Fran and then move onto the thrusters, only to come back to the pull-ups and knock out those 7 reps you had left. You do all 21, THEN you move on. Do the same with your schedule.
Action Step: Block out specific times for focused work, meetings, emails, and personal time. Try scheduling your hardest mental work when you have the most energy (for most people, 10am-1pm is a sweet spot).
One of the biggest mistakes people make with time blocking is treating workouts (or personal time) as optional. If you block off an hour for training, treat it like a meeting with your boss — non-negotiable and uninterrupted.
It’s easy to let work demands creep into personal time, but when you do, everything starts feeling chaotic. You make time for what matters to you. Strong boundaries create freedom.
Action Step: If you train at 5:30 AM, block it off like an unmovable appointment. Do the same for sleep, meals, and family time.
Most people underestimate how long tasks take, which leads to stress and schedule overload. Just like in a workout, where you take calculated rest/breaths between sets, your brain needs space between tasks.
If you have back-to-back meetings, give yourself a 10-15 minute buffer to reset. If you’re switching from work mode to home life, take a few minutes to transition mentally. I used to sit in my car in the driveway for 5 minutes and prepare my mind to leave work in the car and walk into the house ready to engage with my family - which is a different headspace.
Action Step: Build 10-15 minutes between major time blocks in your schedule. It’ll make a huge difference in your mental clarity.
Time blocking isn’t about perfection — it’s about progress. Every week, take a few minutes to review what worked and what didn’t. Did you overcommit? Did you stick to your blocks? Just like reviewing workout progress, small tweaks lead to big results over time.
Action Step: Set a 15-minute calendar reminder each Sunday to review your schedule, make adjustments, and set yourself up for success.
Time blocking is like training: the more consistent you are, the more effective it becomes. Whether you’re optimizing your work schedule or making sure you never miss a workout, taking control of your time is one of the best things you can do for your health, performance, and overall peace of mind.
And if you want to go even deeper into leading yourself and even those around you well, that’s exactly what I help people do at LeadWell. Whether in business or in training, the principles of discipline, structure, and consistency apply across the board.
Now, grab your calendar and get intentional with blocking your time… or put another way, get your mind right.
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