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You can read the transcript for this video below:

Hi there, it’s Amber here from Fresh Start.

Today I want to share one of our favourite mindset strategies – something that can really help you stay on track with your goals.

The reason I want to share it with you is because what I hear from many people is this: “I want to do the right things… I just struggle to find the time.”

Now, this makes complete sense. Between work, family, appointments, and everything else, it can often feel like your week fills up before you’ve had a chance to focus on yourself… and the habits that matter most often get squeezed in at the last minute, or they get pushed aside altogether.

So, there’s a simple concept we love called Putting Your Big Rocks First, and it can make a real difference to how you prioritise your health and protect your time. 

This idea originally came from Stephen Covey who wrote The 7 Habits of Highly Effective People, and he used a brilliant visual to show how our time gets filled.

Picture this with me. Stephen would be in a lecture and would bring out a big glass jar. Beside it, he’d have a few large rocks, a pile of small pebbles, and a jug of water. He’d then ask someone from the audience to come up and try and fit all of the rocks, pebbles and water in the jar. Most people would start by pouring in the pebbles – all the small things – and then try to add the big rocks on top. No matter how much they tried though, the rocks wouldn’t all fit.

So then Stephen would tip everything out and start again – this time placing the big rocks in the jar first. Then he’d put the pebbles in and they would settle into the gaps between the rocks. Finally, the water would be poured in, filling every last bit of space. The second time, everything fitted into the jar. 

So what was he wanting to convey with this visual?

Well, the jar represents your week – your time and your energy. The big rocks are the things that truly matter: the actions that support your health, your mindset, and your progress, and the pebbles are all the little tasks and distractions that can take over if you’re not intentional.

When you don’t start with the big rocks, they simply don’t all fit into your jar, or your week when they’re competing with the pebbles. There’s no room left for them at the end of the week if the pebbles go into your jar and your week first. This is what happens when movement, nutrition and food prep, sleep, and self-care are treated like optional extras, ar afterthoughts. Shoulds, rather than musts.

When you place your big rocks first though, everything else can settle in around them. You’re not trying to fit your health actions in around the edges and in the gaps – you’re giving them the space they need right from the start.

So let’s talk about what your “big rocks” actually are.

There are four main areas that support your long-term success:

• Sleep and stress management 
• Movement 
• Nutrition and 
• Mindset and happiness 

Now you don’t need to do everything in every area. What works best is choosing one or two small actions that feel realistic for your current situation.

For example, for sleep and stress, you might decide to be in bed by 10pm at least five nights this week.

For movement, maybe a 20–30 minute walk 2-3 times during the week feels achievable.

For nutrition, you might focus on having protein first at every meal, and prepping a few basics on Sunday.

For mindset or happiness, you could write down three things you’re grateful for each night, or do something calming or creative that helps you feel good, or calm or centred, or more like yourself.

These are simple, doable steps – not big dramatic changes, and it’s those simple doable steps that help you stay consistent.

Once you’ve chosen your big rocks, it’s time to schedule them.

This is where the metaphor becomes practical. You’re deciding when these key actions will happen – and placing them in your week before anything else takes up the space.

It can help to sit down on a Sunday afternoon or Monday morning, for just 5 minutes, to look ahead and make a plan. For example, on Monday I might go for a walk at 8am, make sure I’m choosing protein first at my meals, and do my gratitude journaling before bed.

On Tuesday, I could walk at lunchtime, prep something simple for dinner, and aim for another early night.

Wednesday might be a repeat of Monday, or I might adjust depending on what else is going on.

On Sunday, I could prep some meals in the morning and enjoy 30 minutes doing something that fills my cup – like reading, golf, listening to music, woodwork, painting, playing an instrument, or sitting quietly outside.

This isn’t about packing every day full of things to do. It’s about protecting the actions that support your progress.

Once you’ve created your plan, keep it somewhere visible. Stick it on the fridge, jot it in your diary, or use your phone to set reminders. The more you see it, the easier it is to follow through.

There’s something else that can be really helpful, especially when life gets busy: learning to say “no” to things that no longer serve you.

When you begin to prioritise your health, you might notice that certain activities, requests, or habits no longer fit. Protecting your time and energy is part of staying on track, and it’s not about cutting everything out. It’s about recognising that your needs matter and you’re allowed to make space for what supports your wellbeing.

No plan will go perfectly every time, and that’s part of the process - of learning what works and what doesn’t work, so you can plan accordingly the next time. If you miss something – like a walk or a night of good sleep – just take a moment to reflect. Ask yourself what got in the way, and what you could do differently next week. Maybe the timing needs adjusting. Maybe the action needs to be shorter or simpler, or maybe it’s something else. 

This isn’t about judging yourself. It’s about learning, adapting, and building a lifestyle that works for you. It’s also important to celebrate progress – no matter how small it might seem. Every time you follow through on something you planned, you’re building trust in yourself. Every action you take – every walk, every protein-focused meal, every early night – is moving you forward. Success is built through small, steady steps, and consistency matters more than perfection. 

So if your week keeps getting away from you, and your health habits are always last on the list, try this instead:

1. Decide what your Big Rocks are.
2. Place them in your schedule first.
3. Let everything else fit around them.

If you’re feeling really stressed or overwhelmed at the moment then my tip would be to start small and make it really achievable for yourself. Maybe you don’t have the headspace for too much change at the moment.  Remember that a journey of a thousand miles begins with a single step so Just pick 1 or 2 small rocks to begin with to make it really achievable - it might be a 5 minute walk every day and/or prepping a few meals on a Sunday. Then schedule this in.

You’re allowed to make yourself a priority. You’re allowed to put your needs at the centre of your own week. When your rocks are in place, everything else becomes easier to manage – and you get to move through your week with more confidence and calm. You’ve got this and I believe in you. The fact that you're watching this shows you’re ready to do it differently..

Thanks for watching, and I’ll see you next time.