Complimentary Analysis

DEVELOP

How to Know If You’re Stuck in a Road Rut and How to Get Out of It

Energy Habit #4 is DEVELOP – and we develop on the road in three ways –
1. Sharpen the Mind
2. Process the Thoughts
3. Monitor the Heart

Sharpen the Mind – is what we put in to sharpen us in multiple ways
Process the Thoughts – is getting out of our head all that we put in
Monitor the Heart – is keeping a pulse on how we’re REALLY doing

One of the best ways to sharpen the mind is to read content that teaches and challenges you to develop personally and professionally.

And one of the most influential books I’ve read in the past year was written by someone I’ve interviewed before and followed his writing, James Clear.

His book, Atomic Habits, was pivotal in curating and translating my habits in helping business travelers and is the foundation of the content in this episode. So, all the content kudos goes to James Clear.

There are seemingly no bigger creatures of habits than someone who works on the road: aka – a Road Warrior.

We’re the essence of creatures of habits. We have our way of doing our “road thing.”

Habits make or break your ability to become an Elite Road Warrior. The irony about our habits is that if we have good habits at home, we’ll most likely have good habits on the road.

But….

If you don’t have good habits at home, the road will absolutely expose you.

Now, I’m not talking about taking a business trip once a twice a year and it feels like vacation but when the road is your vocation.

If you eat lousy at home, few turn it around on the road.
If you don’t sleep well at home, you rarely sleep more or better on the road.
If you don’t workout at home, you rarely turn into a gym rat on the road.
And I can go on and on and on.

According to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day. [1]

Here’s the goal or the win of this episode – to get you to think about your Road Habits and find out where exactly you’re in a Road Rut with your habits.

I’m a psychology nerd and have the degree to prove it but it’s important to understand the process of building a habit to start the Road Habits conversation.

A habit is a behavior that is repeated enough times to become automatic.

It can be divided into four simple steps:

1. Cue. A piece of information that suggests there’s a reward to be found, like the smell of a cookie or a dark room waiting to light up.
2. Craving. The motivation to change something to get the reward, like tasting the delicious cookie or being able to see.
3. Response. Whatever thought or action you need to take to get to the reward.
4. Reward. The satisfying feeling you get from the change, along with the lesson whether to do it again or not.

The cue is about noticing the reward.
The craving is about wanting the reward.
The response is about obtaining the reward.

If a behavior is not sufficient in any of the four stages, it will not become a habit or automatic.

In summary, the CUE triggers a CRAVING, which motivates a RESPONSE, which provides a REWARD, which satisfies the craving, and, ultimately, becomes associated with the cue.

This is key: All behavior is driven by the desire to solve a problem.

Sometimes the problem is that you notice something good and you want to obtain it. Sometimes the problem is that you are experiencing pain and you want to relieve it.

Either way, the purpose of every habit is to solve the problems you face.

So, let’s get practical.

Many of my road habits are to relieve stress and make life on the road easier – not necessarily better.

  • I order what I want that I either can’t get at home, not willing to pay for on my own, or eat because it’s front of me.
  • I don’t drink on weeknights at home but I almost always do on the road.
  • I’m connected with my family more at home because they’re right there in front of me but on the road, I sadly find it a challenge to even text or call and it’s always on the time that is best for me.

Do you see what I mean?

Then, over weeks, months, and years of doing things that relieve my stress and make my life on the road easier, I develop certain habits that help me get by, not get better.

And this is why the Six Energy Habits are vitally important.

They challenge us in six key areas to leverage the road and what it can do for us, not look at only the limits and what it can’t do for us.

On the road, it is so easy to overestimate the importance of one defining moment or massive change and underestimate the value of making small improvements on a daily basis.

Too often, we convince ourselves that massive success requires massive action. And as a result, we do nothing.

Improving 1 percent isn’t particularly notable – sometimes it isn’t even noticeable – but it can be far more meaningful in the long run.

Unfortunately the slow pace of transformation also make it easy to let a bad habit slide.

  • If you eat an unhealthy meal today, the scale doesn’t move much.
  • If you work late tonight and ignore your family they will forgive you.
  • If you procrastinate and put your project off until tomorrow, there will usually be time to finish later. A single decision is easy to dismiss.

But when we repeat 1 percent errors, day after day, by replicating poor decisions, duplicating tiny mistakes, and rationalizing little excuses, our small choices compound into toxic results. It’s the accumulation of many missteps – a 1 percent decline here and there – that eventually leads to a problem. Over the span of moments that make up a lifetime these choices determine the difference between who you are and who you could be.

“Success is the product of daily habits – not once-in-a-lifetime transformation.” – James Clear

What matters is whether your habits are putting you on the path toward success, and this is where most road warriors are wasting their years on the road.

They’re the most over-worked / stressed / burned-out / unhealthy / and disconnected they’ve EVER been in their lives.

I know because this was my Road Life for way too many years.

Time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy.

I love this quote by James Clear: “Few things can have a more powerful impact on your life than improving your daily habits.”

So, how do you know if you’re stuck in a road rut and how do you get out of it?

Maybe you’re saying right now in your head, “I definitely need to change some of my road habits and I’m in a road rut – thank you Dr. Obvious”

But how do you make those changes?

The book Atomic Habits offer Four Laws of Behavior Change:

1. Make it obvious. Don’t hide your fruits in your fridge, put them on display front and center.
2. Make it attractive. Start with the fruit you like the most, so you’ll actually want to eat one when you see it.
3. Make it easy. Don’t create needless friction by focusing on fruits that are hard to peel. Bananas and apples are super easy to eat, for example.
4. Make it satisfying. If you like the fruit you picked, you’ll love eating it and feel healthier as a result!

Sometimes a habit will be hard to remember and you’ll need to make it obvious. Other times you won’t feel like starting and you’ll need to make it attractive. In many cases, you may find that a habit will be too difficult and you’ll need to make it easy. And sometimes, you won’t feel like sticking with it and you’ll need to make it satisfying.

This is how I applied what I learned about the four laws of behavior change:

I used the statement: When I do _______, Then I’ll do ____________.

After (CURRENT HABIT), I will (NEW HABIT).

This required me to think about what I wanted to do and when I’m going to do it.

One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top ~ Habit Stacking

The key is to tie your desired behavior into something you already do each day. Once you have mastered this basic structure you can begin to create larger stacks by chaining small habits together. This allows you to take advantage of the natural momentum that comes from one behavior leading into the next.

Habit Stacking allows you to create a set of simple rules that guide your future behavior

Exercise Example: WHEN I see a set of stairs. THEN I will take them instead of using the elevator.

The secret to creating a successful habit stack is selecting the right cue to kick things off.

Habit Stacking works best when the cue is highly specific and immediately actionable.

The two most common CUES are time and location

Creating an Implementation Intention Strategy pairs a new habit with “I will (BEHAVIOR) at (TIME) in (LOCATION).”

With our bad habits, the immediate outcome usually feels good, but the ultimate outcome feels bad. With good habits, it is the reverse: the immediate outcome is unenjoyable but the ultimate outcome feels good.

“The cost of your good habits are in the present. The cost of your bad habits are in the future.”- James Clear

When the moment of decision arrives, instant gratification usually wins.

KEY: “The most effective form of motivation is progress”

The first mistake is never the one that ruins you. It is the spiral of repeated mistakes that follows. Once is an accident. Twice is the start of a new (bad) habit.

Anyone can have a bad performance, a bad workout, or a bad day at work. But when successful people fail, they rebound quickly. The breaking of a habit doesn’t matter if the reclaiming of it is fast.

Too often, we fall into an all-or-nothing cycle with our habits. The problem is not slipping up; the problem is thinking that if you can’t do something perfectly, then you shouldn’t do it at all.

You don’t realize how valuable it is to just show up on your bad (or busy) days.

KEY: Lost days hurt you more than successful days help you.

Sluggish days and bad workouts maintain the compound gains you accrued from previous good days. Simply doing something – ten squats, five sprints, a push-up, anything really – is huge. Don’t put up a zero. Don’t let losses eat into your compounding.

It’s not always about what happens during the workout. It’s about being the type of person who doesn’t miss workouts. It’s easy to train when you feel good, but it’s crucial to show up when you don’t feel like it – even if you do less than you hope.

Atomic Habits gives five ways get out of road rut

1. Start with an incredibly small habit.

“Make it so easy you can’t say no.” —Leo Babauta

When most people struggle to stick with a new habit, they say something like, “I just need more motivation.” Or, “I wish I had as much willpower as you do.”

This is the wrong approach. Research shows that willpower is like a muscle. It gets fatigued as you use it throughout the day. Another way to think of this is that your motivation ebbs and flows. It rises and falls.  Stanford professor BJ Fogg calls this the “motivation wave.”

Solve this problem by picking a new habit that is easy enough that you don’t need motivation to do it.
Rather than starting with 50 pushups per day, start with 5 pushups per day. Rather than trying to meditate for 10 minutes per day, start by meditating for one minute per day. Make it easy enough that you can get it done without motivation.

2. Increase your habit in very small ways.

“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”—Jim Rohn

One percent improvements add up surprisingly fast. So do one percent declines. Rather than trying to do something amazing from the beginning, start small and gradually improve. Along the way, your willpower and motivation will increase, which will make it easier to stick to your habit for good.

3. As you build up, break habits into chunks.

If you continue adding one percent each day, then you’ll find yourself increasing very quickly within two or three months. It is important to keep each habit reasonable, so that you can maintain momentum and make the behavior as easy as possible to accomplish.

Building up to 20 minutes of meditation? Split it into two segments of 10 minutes at first or four segments of five minutes
Trying to do 50 pushups per day? Five sets of 10 might be much easier as you make your way there.

4. When you slip, get back on track quickly.

“The best way to improve your self-control is to see how and why you lose control.”—Kelly McGonigal

Top performers make mistakes, commit errors, and get off track just like everyone else. The difference is that they get back on track as quickly as possible.

Research has shown that missing your habit once, no matter when it occurs, has no measurable impact on your long-term progress. Rather than trying to be perfect, abandon your all-or-nothing mentality.
You shouldn’t expect to fail, but you should plan for failure. Take some time to consider what will prevent your habit from happening. What are some things that are likely to get in your way? What are some daily emergencies that are likely to pull you off course? How can you plan to work around these issues? Or, at least, how you can bounce back quickly from them and get back on track?
You just need to be consistent, not perfect. Focus on building the identity of someone who never misses a habit twice.

5. Be patient. Stick to a pace you can sustain.

Learning to be patient is perhaps the most critical skill of all. You can make incredible progress if you are consistent and patient.

If you are adding weight in the gym, you should probably go slower than you think. If you are adding daily sales calls to your business strategy, you should probably start with fewer than you expect to handle. Patience is everything. Do things you can sustain. New habits should feel easy, especially in the beginning. If you stay consistent and continue increasing your habit it will get hard enough, fast enough. It always does.

I want you to define Two MAJOR Categories of your habits:

Keystone Habit – this is the game-changer habit. When you do this habit, everything else gets better.

Tombstone Habit – this is the game-killer habit. When you do this habit, everything else gets worse.

Let me give you personal examples:

My Keystone Habit is SLEEP – when I sleep and really protect and optimize my sleep, it dramatically affects the following:

  • I make better food choices
  • I workout more consistently and have better workouts
  • My Energy Hour in the morning of reading
  • I’m more motivated to connect with those back home

My Tombstone Habit is DRINKING – when I drink without strict boundaries, it dramatically affects the following to the bad:

  • I stay up later and the quality of my sleep is affected big time
  • I make lousy food choices – usually ends in something sweet and I always overdo it since I don’t eat sweets much anymore
  • I’m sluggish in the morning and my workouts always suffer

So, what is your Keystone Habit? What is your Tombstone Habit?

 

What’s the difference between the best athletes or top performers and everyone else? What do the really successful people do that most don’t? – beyond genetics, luck, and talent, they must be able to handle the boredom of training every day, doing the same things over and over.

Really successful people feel the same lack of motivation as everyone else. The difference is that they still find a way to show up despite the feelings of boredom.

Mastery requires practice but the more you practice something, the more boring and routine it becomes.

The greatest threat to success is not failure but boredom. We get bored with habits because they stop delighting us. The outcome becomes expected. And as our habits become ordinary, we start derailing our progress to seek novelty.

On your next trip or possibly the one you’re on right now, observe your road habits. Do you have more good habits than bad? Which of your habits can improve?

Your Road Habits will make or absolutely break you on becoming an Elite Road Warrior. The best performers have the best habits. They know their Keystone and their Tombstone Habits. And so do you.

Now, wherever you are on the road, do something, anything, just not nothing to master the business travel life.

What Bo Jackson Taught me About Creating A New Road Secret Identity

For so long while business traveling, do you know what was ultimately my biggest problem?

I brought ME with me on the trip! I know, right?

The same bad habits I had at home went with me on the road. It’s like I packed them on my carry on along with that guy, Murphy, from Murphy’s Law.

And some of the those same habits were actually magnified on the road: I ate and drank more, and slept less. A sure-fire recipe for over-weight and exhaustion. Can I get an amen?

It was like I needed to become someone different in a good way on the road. But I wasn’t being different, I was way too much of the old me. The unaccountable, company credit card, and often too much free time me. I all too often was magnifying the bad parts, even the addictive parts of me on the road. Everything from working too much to drinking too much.

Then I heard an interesting backstory of someone I watched growing up.

I couldn’t keep my eyes off of him when he played sports. He was a highlight reel before ESPN SportCenter highlights really caught on like it is today.

It was Bo Jackson’s Story.

For those of you who don’t know that name, he’s the only athlete in the major four North American professional sports to be an all-star in two of them (baseball and football). Even Deon Sanders couldn’t pull this off. Sorry, Show Time.

Bo was a highlight waiting to happen in the 1980s who absolutely transcended sports. When you saw what he did you said “No Way. That’s not possible. Play it again!”

The greats in college have to choose between two sports – not Bo Jackson. He took on two major sports and excelled in both. Simply amazing.

He even had a popular string of Nike commercials called “Bo Knows.”

But most don’t know his backstory. As a kid, Bo had big time challenges containing his emotions and would get into a ton of trouble because of his outbursts of anger.

Often, he’d get caught up in the competition, and he’d retaliate against even the smallest perceived slights. The result? He would get hit with unnecessary penalties.

One day as Bo was watching a movie, he became fascinated by the unemotional, cold, and relentless nature of Jason. Does that name ring a bell? Jason was the hockey mask-wearing killer in the Friday the 13th movies.

At that moment during this particular movie, something in Bo absolutely changed. He had a breakthrough, soon-to-be light bulb moment.

He resolved to stop being Bo Jackson on the football field, leaving his uncontrollable rage on the sidelines.

And this is the key part of the story. To Bo, Jason only lived on the field. And when he walked out of the locker room and reached the football field, Jason would enter his body and take over.

Then suddenly, this hotheaded, penalty-prone, easy-to-provoke Bo Jackson transformed into a relentless, cold, and disciplined destroyer on the football field.

As Todd Herman puts it, Bo was channeling a “different” identity that helped him focus every ounce of talent and skill, and enabled him to show up on the field, without any emotional issues interfering with his performance.

Here’s the point: It was his “phone booth moment” just like Clark Kent transforming into Superman, Bo Jackson did the same thing when he transformed into his alter ego, Jason.

This story clicked for me as well. Fast forward to many years later, I realized I was still existing road warrior Bryan or exhausted road warrior Bryan on the road.

Nothing changed. I went on my next trip “thinking and acting” exactly the same. And as a result, I got the same results – imagine that. The only thing I gained was weight!

And I was tired of it both physically and mentally not to mention my wife and kids had had their fill of it as well.

I was also sick of looking into hundreds of hotel bathroom mirrors seeing the same former athlete looking like, well, I’ll let you finish my sentence.

My first problem is I was looking at the road and it’s limitations or how it enabled me, not how I could potentially leverage the road to become who I ultimately wanted to be in every area of my life.

Somehow I needed to figure out my Bo Jackson transformation when I hit the road.

I wanted to become Elite Road Warrior Bryan but something had to change in more than just my willpower and attempted behavioral change.

I needed what Todd Herman wrote on, an alter ego.

Now, I want you to stick with me because this alter ego jargon may seem a little weird but you’d be shocked at the thousands of athletes, performers, and business people who leverage the power of an alter ego.

I’ve been following Todd Herman for years from his blog post to his course, The 90-Day Year.

Then he came out with the book that I had heard him reference this concept for years, The Alter Ego Effect.

This is how he defines an Alter Ego Effect – assuming a different identity that allows you to embody a set of traits that you admire or wish to have. This new set of traits is what you then use to push yourself forward to success.

The problem is we live in the ordinary world where your enemy (inner conflict / resistance) prevents your Heroic Self from stepping up.

The enemy is there to cause you to stumble and not become your heroic self. It causes you to hesitate, overthink, and doubt yourself. Sound familiar?

It may sound like the following:

  • Things are just fine as they are
  • The road is too hard to change
  • I’ve been doing it the same way for too long
  • I’ve tried to change but keep coming back to the way things used to be

And this is what happened to me.

I put little to no thought into any other world except the ordinary world (aka: business as usual or in this case business travel as usual)

But Todd Herman challenges you to create an alter ego to fight this Enemy of mediocrity who fights change to ultimately embrace life in an Extraordinary world where you succeed at the highest level.

Your Alter Ego is the key to unlocking your Heroic Self.

Your Heroic Self embodies the three key focus areas of an Elite Road Warrior:
1. Your Work
2. Your Health
3. Your Home Life

An Alter Ego allows you to embody your Heroic Self whenever you need to perform at a higher level and I wanted to perform at the highest level with not only my work but also my health and home life and knew I had this gear in me that needed to be unlocked to come out consistently.

Todd Herman talks about your…

Field of Play – this is your place of performance. For an athlete, it’s the field or the court. For a musician, it’s the stage, For a business traveler, this is “the road.”

2nd – your Moment of Impact – also called “your moment of truth” – in sports, it’s the big shot; in sales, it’s your close; in a presentation, it’s your conclusion.

And here’s the point: Your Field of Play and your Moment of Impact is when you need your Heroic Self or your Alter Ego to show up.

James Clear in his book, Atomic Habits, says “true behavior change is identity change.”

You might start a habit because of motivation, but the only reason you’ll stick with one is that it becomes part of your identity. Who you are or who you’re wanting to become.

When your behavior and your identity are fully aligned, you are no longer pursuing behavior change. You’re simply acting like the type of person you already believe yourself to be.

Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs but as the votes build up, so does the evidence of your new identity.

Identity Change is the North Star of habit change.

Are you becoming the type of person you want to become? The first step is not what or how, but who.

I wanted to change more than just a “few things here and there” – I wanted to become, in this case, an Elite Road Warrior.

And this is where the Alter Ego Effect becomes not only necessary but incredibly valuable.

The theme quote for the Elite Road Warrior book: If you want to do something, you’ll find a way, if you don’t you’ll find an excuse. – Jim Rohn

You have to want to create an Alter Ego and embody it for all it’s worth for it to work. Otherwise, you’ll find an excuse NOT to make it work.

So, what exactly did Bo Jackson Teach Me About Creating a New Road Identity?

I need to create one that allows me to transform from Existing or Exhausted Road Warrior Bryan to Elite Road Warrior Bryan!

There are Three Transformational Ways to Change Your Road Identity

I’ll give you the three then I’ll be vulnerable and share with you my Alter Ego but you have to keep it between us girls – deal?

1. Decide the type of person you want to be

  •  Someone you know or admire
  • TV personality or athlete or CEO or musician or entrepreneur or historical figure or super hero

2. Define their “superpowers” or actions that sets them apart

  • Strong
  • Confident
  • Powerful
  • Calm
  • Smooth
  • Determined
  • Resilient
  • Overcomer
  • Brave
  • Consistent

3. Find a Totem or Artifact – why? It activates your Alter Ego or reminds you the Alter Ego needs to show back up

  • Something you wear
  • Something you carry with you
  • Something connected to the Field of Play

Examples:

  • MLK
  • Winston Churchill
  • Athletes – certain shirt / chain

Key Side Notes:
1. the totem or artifact must symbolize something to you – it must have meaning and really work for you.
2. don’t wear, carry, or use it all the time (it’s meant to be intentional) and don’t give it away (Churchill only wore his hat in public / athletes wear “that shirt” only during the game)
3. Choose something you’ll enjoy wearing or carry with you

My Personal Alter Ego:

1. I want to be an Elite Road Warrior who has the Alter Ego of Jason Bourne

I absolutely loved the Jason Bourne series and this character is who I chose.

2. Define their super powers – if you remember the movie, Jason Bourne was transformed from David Webb and was always and I mean always…

  • Calm
  • Calculated
  • Highly trained and skilled
  • Prepared
  • Aware and Adaptive
  • Maximized what was available
  • One step ahead

3. Find an artifact or totem

I had to try a few things until I found out what worked and really worked for me.

I chose an aluminum water bottle – why?

My Elite Road Warrior branded black water bottle only comes with me on the road.

I can bring it with me wherever I am on the road – in a meeting, for example, and it’s not awkward or odd.

And when I drink the water, it reminds me I’m ERW Jason Bourne on the road who is highly trained and skilled as a road warrior. I’m always thinking one step ahead, aware, adaptive, and calculated. I don’t do things like the average road warrior because I’m no longer average.

How does the Alter Ego come to life for me on the road?

Through the Six Energy Habits

1. How I Move
2. How I Fuel
3. How I Rest
4. How I Perform
5. How I Develop
6. How I Connect

In my moment of temptation of doing something, I ask myself: Would ERW Jason Bourne do this or how would he respond? it actually works if you do this process correctly.

So, are you willing to create an Alter Ego for you to become an ERW?

1. Who is that person you will become?
2. What are their characteristics?
3. What will you carry with you to activate and remind you?

I challenge you to really consider this exercise.

If you pick an Alter Ego, reach out to me via email: Bryan@EliteRoadWarrior.com to let me know. I’d be honored to hear from you.

You Got This!

10 Most Often Asked Questions Asked of Me About Road Life

One of my favorite parts of being a business travel performance expert is receiving so many questions whether through surveys, assessment, research projects, emails, or just plain conversation on a flight or at a hotel bar.

Recently, I spoke at a consulting firm and was flooded with GREAT questions from high-performing road warrior consultants who wanted to not get by on the road but get better and leverage the road to do it.

As a result, I’ve chosen ten of the most often asked questions for this article.

10 Most Often Asked Questions Asked of Me About Road Life

This 1st question is by far the most asked question but it’s also the one that gets the most pushback.

1 – How do you eat healthy on the road?

I failed miserably at this for easily the first half of my road career which has been too many years.

I viewed my business trip as a vacation when I ate, not a vocation. My filter was, “oh, that looks good!” I could spend more on an appetizer or dessert or glass of wine than I would on my entire meal with my own money.

The result? Ballooning to over 40 pounds overweight due to business travel. I hated how I looked in that blasted hotel mirror and felt lousy.

Then I came to the point where my perspective on food changed. I wanted energy on the road to be my best and Food is Fuel and Fuel is Energy.

I embraced four letters – MTHC (Make the Healthiest Choice)

And part of MTHC is three parts:
1. Continually Hydrate – I have an Elite Road Warrior water bottle and drink a ton of water ALL DAY LONG
2. Clean and Green – every meal is the cleanest I can eat and I add as many greens as I can
3. Carry a Controlled Substance – I carry a snack bag with Tupperware that has healthy snacks so I’m never caught off guard and always have an energy kick available

I have choices of what I put in my mouth and need to consciously choose how I feel after whatever I’m about to eat.

I favor hotels with full kitchens, shop at Whole Foods and/or Trader Joes whenever possible, and request eating someplace “Clean and Green” when going out with others.

I recently even did hard-core Keto30 on the road which you can listen to on episode 25 of the podcast.

Key phrase: MTHC (Make the Healthiest Choice)

2 – How do you workout on the road?

Time is your biggest enemy on the road.

I believed the lie “if I can’t get in a full workout, what’s the point?” – Lies, nothing but lies!

I had to change my mindset to “Something, Anything is Better Than Nothing.”

Sometimes my 20-minute workout is better than an hour.

Sometimes, going 10 minutes hard in my hotel room with bodyweight and resistance bands is more than enough.

“But I’m too tired to workout” – lies, nothing but lies.

Movement creates energy.

How many times have you worked out in the morning after dragging yourself out of bed and by the end of the workout, you were ready to conquer your day?! That’s me – every… single… time.

I learned the Increase M4X Formula
1. Stand More – think up on your feet, not down on your butt
2. Walk More – think forward, not still
3. Run More – think cardio, get your heart rate up
4. Lift More – think strength training

How I…

  • Stand More – stand at the gate / every 30 min on a flight / in meetings whenever possible / create stand up desks at the hotel (lobby or room)
  • Walk More – park at the back of a parking lot / choose a higher floor at the hotel / take the stairs instead of the elevator or escalator or walk the escalator
  • Run More – do HIIT that gets my heart rate up – jog to run / burpees / stairs quickly
  • Lift More – bodyweight / dumbbells / resistance bands

Key phrase: Something, Anything is Better Than Nothing

3 – How do you get a better night of sleep on the road?

Ah, sleep, the ultimate waste of time on the road, right? How can you get anything done if you’re in a coma?

I used to view sleep as a “necessary evil”

I had to learn to make the sleep I was getting, which was 6 hours or less, better before I started to add any more sleep because it wouldn’t be quality sleep.

1. Prioritize Bed Time
2. Create a Bed Time Ritual
3. Create an Ideal Sleep Environment

For me…

Bed Time Priority always depended on the type of my trip – was I by myself or with others? Was I doing training, speaking, and workshops, or at a conference or trade show? Once I knew, then I could realistically prioritize bedtime. That may mean leaving the event or bar earlier but nobody really cared the next morning. Regardless, getting to bed with the foresight of what time I needed to get up was a priority.

My Bed Time Ritual:

  • Drop the Lights
  • Drop the Temperature
  • Change the Room Scent
  • Comfy Clothes – under armor shorts / Hurley soft t-shirt or Dep Sleepwear
  • Read
  • Guided Meditation

Ideal Sleep Environment:

  • Cool
  • Dark and I mean dark – towel over door crack/clip to keep the curtains shut
  • Bose Sleep Buds

Key Phrase –“Improve Before Increase”

 

4 – What is your morning routine?

It has definitely evolved over time. In fact, I have an entire podcast episode on the First Hour of Your Road Day called the Energy Hour

My routine used to be checking social media, sports scores, texts, and emails while still in bed!

Once I opened up any of those, they owned my day and I rarely turned it around.

So, I needed to make sure I took care of ME first before everyone else’s agenda.

And what took care of me?

Four of the six energy habits:

1. Develop
2. Move
3. Connect
4. Fuel – continually hydrate

My exact morning routine:

  • Hydrate – my drink
  • Develop – read my Bible / read something inspirational / pray and meditate
  • Move – workout
  • Connect with the Fam – I want them to hear from me first thing in the morning and I’ll talk about how in Q5

Key Phrase – “Hit the Four Before the Door”

5 – How do you stay connected with those you love back home?

This was an area where I was what you call, a Check-In Guy for WAY too long.

I just “checked in” when it was convenient for me with no regard to what was going on back home in the life of my wife and kids. It was selfish to be honest as I look back on it.

Staying connected, especially if you’ve been traveling for any length of time, can, well, get old and stale. And for me, I wasn’t checking in enough and it really affected my family and friends back home.

Eventually, I leveraged my creative side to “spice things up” to re-connect with everyone to become a Connect-In Guy.

It’s done in three ways:

  • Connect Intentionally
  • Connect Thoughtfully
  • Connect Creatively – be memorable

How I Connect Now:

Key Phrase -“Be a Connect-In Guy or Girl, not a Check-in Guy or Girl”

The next five questions are more vulnerable.

I’ve not arrived as you’ll hear in the following answers. But I truly desire to transform my work, health, and home life on the road to master the business travel life.

 

6 – What took you the longest to change and why?

Learning how to rest and pace myself on the road. I’ve always been a hard-driver, Type-A, energy guy.

If you’ve not heard my back story, which you can listen to on the podcast in episode 002, I went so hard for so long, my body shut down to the point of complete exhaustion and I became very, very sick. It took months and months to recover and I had to learn to change my ways if I was going back to Road Life.

I had to prioritize three areas:

  • Sleep – improve then increase
  • Breaks – move the body, rest the mind
  • Downtime – time to be, not to be on

There was time for breaks and downtime – I just needed to take them and make them a priority – the payoff was beyond worth it.

I also had to learn to ask:

  • When is my energy the highest each day on the road?
  • Why is my energy low right now?
  • Is there anything I can do to change my energy level?
  • Can I match my energy with my tasks?

I had to become what I call an Energyologist (a Buckleyism) – the personal study of your own energy

Key Takeaway – You can have more energy on the road

 

7 – What do you regret the most on the road?

The answer is found in Energy Habit Six – Connect.

I regret not making my family a bigger priority especially when I first started traveling. I created some very bad habits in three areas:

  • How I left – abrupt and not sensitive especially to my kids’ feelings
  • When I was gone – When and how I contacted anyone back home revolved only around me and my schedule
  • How I returned – I was always exhausted when I came home and it was always about me. I demanded the house be in perfect condition and life revolved around me. I wanted to be left alone to “transition back into civilian life” yet I was angry when everyone went on with their lives.

My family hung in there but I had done some damage that took years to repair and I regret it. Thankfully I was able to turn it around and it’s become one of my strengths.

Learn from my costly mistakes.

Key Takeaway – Prioritize Others Just as Much

 

8 – What do I still struggle with on the road?

Drinking too often and too much.

I don’t get drunk on the road or take it too far. I learned very early in my career to never “be that guy” but only see or hear about “that guy”.

I love good wine and craft beer but have learned to minimize it big time especially doing Keto on the road.

I’m a Vodka Tonic guy and too easily justify a drink or three (always a double) after a long day, customer dinner, or event.

Doing Keto30 of absolutely no drinking was a very good thing for me along with not drinking on any weeknights when I’m home.

This is a struggle and growth area for me.

My biggest change has been adding one glass of water with every alcoholic drink. I call it the 1:1 Water Match Program – and it’s absolutely free to join

Key Takeaway – Make Sure You’re In Control

 

9 – How do you handle it when you blow it on the road?

I’ve adopted the James Clear concept called “Avoid the 2nd Mistake” – If I have a bad meal, I don’t justify the day or even the rest of the business trip.

If I don’t work out the 1st day, it’s not a free pass for the rest of the trip.

If you watch baseball, the best closers have the essence of short-term memory. If they blow last night’s game, they need to come back out the next night like it never happened and “begin again.”

Depending on what “blowing it” was for me, in the early days there was some regret and guilt. I had a couple of close friends I could tell “the real story” for some confession and accountability. I wanted to monitor the heart.

Another phrase I use that is helpful to me is “Dip NOT Dive” – when I go “off-road” as I call it from the 6 Energy Habits, I need this to be a quick dip and get right back to what allows me to master the business travel life and avoid the downward spiral and the 2nd mistake.

Learn from it and move on.

Key Takeaway – Avoid the 2nd Mistake

 

10- What advice would you give for a newer business traveler?

  • Learn and apply the Six Energy Habits immediately in your Road Career.
  • If you have bad habits at home, road life will only expose them.
  • Don’t worry about “what everyone else does or says”, you take care of yourself first and foremost.

Learn from my mistakes and others. You don’t have to do it the hard way with a brutal crashing and burning, 40 pounds overweight, burned out, stressed out, and disconnected from family and friends.

Key Takeaway – Own the Six Energy Habits right now!

 

I hope these questions and answers were helpful. They’ve been asked by a number of people, so here it was:
* The good
* The bad
* The ugly

I hope you gained some ideas and appreciated my honesty with the goal of helping you become an Elite Road Warrior.

If you want any more detail or further examples, you can find them in my book, ERW – 6EH to Master the Business Travel Life. It’s available on Amazon in the print version, Kindle digital version, and also on audiobook via Audible.

So, wherever you are on the road, do something, anything, just not nothing to master the business travel life. You Got This!

How to Deal with “IT” When “IT Happens on the Road

So, it was 2:15 am, and I was stuck outside my own house pounding on the door because my wife had locked the screen door and I was home early from a brutal three days of travel that felt like three weeks.

Ever had that trip?

Let me start from the beginning.

I had a big meeting in Cedar Rapids, Iowa. It was one of those locations where I waffled between driving or flying. I chose to drive.

Not a few minutes into my drive I dealt with on-and-off rain that was just paralyzing. Not the mist that annoys you when you can’t decide if you should manually flip on the wiper every minute, or bear the awful windshield scraping noise because it’s going too frequently.

This was black skies driving into the abyss.

As if the weather wasn’t enough, there were non-stop road repairs.

In Chicago, we have a running joke that we have two seasons: winter and construction.

We were definitely in construction season and now the horrible weather was added.

And then there were the semis driving 66 mph to pass the other semi going 65mph and traffic backs up for a mile. My biggest life pet peeve is someone driving slow in the fast lane or the passing lane.

So, between the weather, construction, and traffic, my three-hour trip took well over five hours.

The meetings were good and I was to fly out of Cedar Rapids Regional Airport to Denver via Dallas.

I was required to fly an airline I don’t normally take because of convience, and it was a good idea until my flight was delayed two hours. You guessed it: weather.

Shockingly, I landed in enough time to make my connection flight although all my connection margin was shot. I was on the ground in Dallas at my gate waiting to get off my plane to make my connection waiting and waiting for almost 30 minutes as I was watching my plane board and take off literally at the gate RIGHT NEXT TO ME!

Who misses their flight, but gets to watch others board and take off without them?!?

Cruel man. Just cruel.

The good news is there was another plane I could take from Dallas with the only catch: it was two and a half hours from now.

Mind you, I have no status with this new airline and the customer service line was longer than bathrooms at a baseball game in the 7th inning at Wrigley Field.

I finally board and the flight took off an hour late.

Of course. Why not, right?

Needless to say, I was supposed to land in Denver at 9:45 pm and landed at a crisp 2:00 am (Chicago time).

My drive to the hotel was 45 minutes which felt like an hour and 45 minutes. Interstates down to one lane due to paving.

I made it to my hotel that was sold out and I didn’t care as long as I had a room, until I was put in a handicap room right next to the elevator. So by 6am I was woken by the elevator ding every five minutes and within a few elevator dings, I was awake and just chose to get up.

The next day I was moved locations only to enter a room that smelled worse than the designated smoking room in an airport where you can cut the air with a knife.

Of course.

I changed rooms, recovered, and looked forward to getting back on track.

I made it to the Denver airport in enough time to leverage my TSA Pre-Check and get to my gate with time to get water, walk a bit, then board.

So I thought.

The North TSA-Security line was closed. Huh? So, I walk to the South TSA-Security line to find out my TSA-Precheck was not on my boarding pass. Huh? It’s been on there every flight for years. And years. And years.

Of course.

Now I’m in line with everyone else strapped for time and just wanting my carry-on so I can run to get to my gate.

As someone who’s not used to a mild strip at security, I was fighting the annoyance and inconvenience but missing my flight was the only thing on my mind.

But now what?

My bag gets flagged and I have to wait for someone, anyone to look through the same bag that always goes through security with zero issues.

And I waited. And waited.

I finally make it to my gate in just enough time to board. Whew, all good, right?

We board, get in my seat and watch dark skies take over what was suppose to be a picturesque sunset over the Rocky Mountains as I fly home to surprise my wife.

Then the lightning happens. Over and over. And the heavens open up. I was wondering if my plane was going to turn into an ark.

Grounded. Everyone. And who knows how long. 15, 30, 45, 60, 90 minutes have gone by and I’m a captive audience.

We’re told all the time that **IT happens. Easy to say but what do you do on business travel when **IT happens to you?

And YOU KNOW what I mean by IT happens…

What did I do when I was challenged with this in the very moment when “IT” is happening to me not just once but this whole week on the road?

Four Responses to Dealing with IT When IT happens on the Road”

1. Roll With IT

Before I acted like I was the only one affected. I would get worked up, find others to join in on my complaining, and build my team against the wrongs done against us.

Do you know what changed? Absolutely nothing.

Except I was miserable. And those who had joined me were all riled up now.

The reality is nothing really improved. In fact, until I started to roll with it, I was even more affected.

Roll With It means “what happens happens” especially on business travel.

Here’s the reality we so quickly forget:

Not much should really surprise us on business travel especially if you’ve been doing it for any length of time.

When IT happens to you on the road, ROLL with it – what happens happens.

 

2. Let IT Go

I found that too often once I would ROLL with IT, the rolling would stop and I would get all worked up again.

Either the roll would lose momentum and just stop or it would be an abrupt pothole!

For example, I finally would “roll with the delayed flight” only to get re-worked up when the flight would be delayed again.

Like I never saw THAT coming, right?

Let IT Go means let IT keep rolling. Don’t pick IT up again

It’s not a one-time decision. You must keep letting it go.

An example would be forgiveness. Just because you forgive someone doesn’t mean you never have those feelings again. When, not if it comes back up again, you need to remind yourself to forgive again.

In this case, let IT go again.

Otherwise, it will own you all over again.

 

3. Learn From IT

Excuse me, did you say learn from IT? I didn’t want IT in the first place?

Welcome to life.

We want the easy, the smooth – but that’s not life, especially road life.

Things will happen even to the most prepared elite road warrior. The key is finding what we can learn from the situation.

My father used to say to me: “Son, you can learn from absolutely anything. Even how NOT to do something.”

With my trip, I was reminded how many things are just out of my control and just how quickly even after all these years of traveling, I can still get sucked back into the frustration and cynicism, and let it own and control me.

I can learn from what has just happened and the best way for me is to journal about it.

One of my daily seven writing prompts is Lessons Learned and this is my time to reflect or “process the thoughts” as I call it under Energy Habit Five – Develop.

Learn from IT is looking BACK to get BETTER

I take just a minute or two and really think through what I learned so I can accept what happened and move on to the last response of dealing with IT when IT happens on the road…

It’s asking:

  • How did I respond to what happened?
  • Could I have avoided it?
  • Did I pick IT back up again?
  • What can or should I do differently?
  • Did you get frustrated with someone that didn’t deserve your entitled wrath?
  • Did you waste time when you were given extra time?

 

4. Make the Best of IT

It really gets down to this 4th response. After you roll with it, let it go, I mean really let it go, then learn from it, you’re forced with a choice.

Will I make the best of IT and what IT just handed me?

Do I reflect on the smell of IT and all the negative or do I learn from IT and just make the best of IT?

Make the Best of IT is Looking FORWARD.

I was given a piece of advice by a mentor who told me when IT happens to me, ask this one question:

What does this now make possible?

Did you catch the power in that very simple six-word question?

As a result of IT, the delayed flight, the canceled meeting, the short night, the (you fill in the blank), what does this now make possible that otherwise might never have happened?

This is a knowledge bomb I’m dropping right now.

It takes maturity and wisdom to get to the point where you begin to learn and make the best of IT especially on the road and can ask such a powerful question.

An Elite Road Warrior takes the IT that happens on the road, washes it off, doesn’t smell like IT, and is actually better for it while others are owned by it.

Choices.

The road has it’s challenges especially when “IT” happens to you on the road. And many times IT’s not an isolated event. IT comes in waves and can hit hard.

If you can walk away and apply even one of the four responses, you’ll bet better for it.

And if you can begin to ask the question “What does this now make possible?” you will regain control of your road life and begin to defeat IT when IT happens on the Road.

So, wherever you are on the road, do something, anything, just not nothing to master the business travel life.

Stop getting by and get better.

 

This post is brought to you by the book, Raise Your Game by Alan Stein, Jr.

Eight Questions I Ask Every Morning on the Road

Do you know what most business travelers do when they wake up in the morning on the road in their hotel room?

First guess would be to hit snooze on the alarm and many do.

But Elite Road Warrior Group Research has shown that most business travelers…

Reach for their phone.

Why? Well, there’s a handful of reasons but no matter the reason there is always one thing in common:

It hijacks their morning.

Why? Because it’s a time sucker especially if we jump into checking the news or social media.

It’s also filled with OPAs – other people’s agenda.

  • What they want or need from you
  • What they want to tell you
  • What they want you to buy

Many lose a half hour or more and haven’t even climbed out of bed yet!

No condemnation here, road warrior.

I believed and justified in my head that if I could “just get ahead” by looking at my email, calendar, Slack or WeChat, etc. it would help me.

Lies nothing but lies!

I used to be so unintentional and reactive to whatever caught my attention or the path of least resistance in the morning on the road.

So I get it.

But here’s what I missed.

I missed the gift of the morning.

I missed the silence.
I missed the solitude.
I missed the chance to invest in me, the one thing nobody else can do for me.

And nobody else will guard unless I seize it.

And the morning is the perfect place for it especially if I’ve had a good night of rest.

Let me state upfront – right now, my 1st hour in the morning on the road is filled only with energy habits.

The two largest of my morning energy habits are:

  1. MOVE – Increase M4X – stand more / walk more / run more / lift more
  2. DEVELOP – Sharpen the Mind / Process the Thoughts / Monitor the Heart

And my motto is two phrases which you may have heard me say over and over:

  • Consistency Over Length
  • Something, Anything, is Better Than Nothing

Many ask how I spend my mornings on the road and that’s the crux of this episode.

But before we get to that, let me tell you two things I do immediately.

  1. Hydrate – (Fuel – Continually Hydrate) with 16 oz water, lemon, sea salt, and greens powder
  2. Read – (Sharpen the Mind and Process the Thoughts) – Bible/something inspirational (if it’s the day of a flight, I save this reading for the 1st 20-30 minutes of the flight which you’ll learn in the podcast episode Seven Things I Do on Every Single Flight)

Once those two habits are done, I move on to my Elite Road Warrior Journal. It has two portions:

  1. Think Space (Process the Thoughts) dotted page Notebook
  2. Eight Questions Journal (Monitory the Heart) blank page Notebook

Here are some initial questions people ask about my personal process:

1.How long do you take to journal your questions?

    • 5-15 minutes

2. Where do you journal?

    • Most of the time in my hotel room at a desk but sometimes if my hotel is near a park, forest, a body of water, etc., I’ll choose there.

One time I climbed Mount Spokane and journaled there – talk about silent/solitude / and inspiring!

3. What do you write with?

I use different colors for different reasons when I write for both my Monitor the Heart journal and Think Space journal

4. What do you write in?

    • Elite Road Warrior Branded Journal

5. What does your layout look like?

    • Top Left – location
    • Top Right – date (for example: M.10.10.19)

I use two pages of my journal so there’s a lot of free space.

 

Before we get into the Eight Questions I Answer Every Morning on the Road, let’s talk about WHY I do it. The road has the ability to suck out any empathy, compassion, generosity, etc. within a person and especially men.

I found that too often I was coming home jaded and it was affecting my wife and kids. I was bringing home the stress of the road from the long hours to the draining people I encountered and my family and friends didn’t really care for “that Bry” or “that guy” if you will.

I didn’t grow up journaling. I didn’t have examples of people around me journaling. Notetakers, yes, but not journalers and there’s a difference.

I viewed journaling as a girly diary-thing, and therefore not for me.

And when I eventually tried it after prompting from a mentor, I sucked at it. I was SO inconsistent. Huge entry one day then days and weeks would pass with radio silence and major gaps.

Then my perfectionism would come out because if I journal, I wanted to do it “just right.”

Way…Too…Much…Pressure.

And I quit.

A few years ago Scott Mawdesley, our lead SME for Develop, really challenged me that it’s more important THAT I write, not what I write and I should try journaling “just one line” per entry.

I could write more but Write One Line became my mantra.

And you know what? It worked.

Then another mentor of mine, Jonathan Milligan, encouraged me with key questions he asked himself every morning to give structure to his journaling and encouraged me to do the same – hence the Eight Questions I Answer Every Morning on the Road.

But WHY do I journal these questions and what comes as a result?

1. Clarity – What do I want out of my life
2. Themes – What’s happening on a consistent basis in my life – what are the patterns I wouldn’t normally see without reflecting
3. Focus – where should I spend my time

Eight Questions I Answer Every Morning on the Road

I have three simple categories for my questions:

  • Review Yesterday – 3 questions
  • Reflect Now – 2 questions
  • Rehearse Today – 3 questions

 

REVIEW YESTERDAY

1.  What Happened Yesterday?

I want to be able to track my time so I know what my day looked like. I want to be able to remember that specific day at a glance.

I want to know:

  • Was I productive?
  • Was there margin in my day and where?
  • Did the six energy habits exist?

This is GREAT intel at the end of my month and the end of my quarter when I review my journal to see how I spent my time

2. What Were My Biggest Wins?

These are some answers of what I actually accomplished.

Some days my response is “busy but not productive” – I detest these days on the road.

I want to see forward motion on my goals for the week and the day to day big wins give me that intel.

3. What Were My Lessons Learned?

This may come from what I read or listened to the past day. It may be from my big wins or lack thereof.

It’s how I’m doing and what I’m learning in regards to the three focus areas of Elite Road Warrior: Work/Health/Home Life.

This is feedback on if and how I’m growing on a DAILY basis – is there a theme?

This 3rd question challenges me and sometimes it takes me a minute or two to think of something if the answer is not top of mind.

Note: sometimes I may need to move on to another question and come back to it but I always want to answer this key question.

REFLECT NOW

4. Who/What Am I Thankful For RIGHT NOW?

This is the GRATITUDE CHECK
Learn to ask: “Who or what am I grateful for right now?”

I have to be honest, some days it’s easy to mail it in and put something generic but that’s not the goal.

It’s The Who and/or the What but also the WHY – why am I thankful for that person or situation?

I’ve learned through the years people I’m grateful for actually don’t know I’m grateful for them UNLESS I TELL THEM!

This is a GREAT chance to prompt you to take action RIGHT THEN to let them know – send them a text/email, or leave a voicemail.

Sometimes I actually take a picture of that answer in my journal and send it to them.

You’d be shocked how much this little gesture means to people especially people who you care about and are thankful for.

If I’m struggling to answer this question on a consistent basis, this is a heart issue on my part that needs attention.

5. How Am I Feeling Right Now?

This is the PULSE CHECK
Learn to ask: “How am I REALLY doing?”
I know what you guys are thinking: here’s the diary “touchy/feely” part of the program.

And you’re right – suck it up and try it.

I’m not asking for you to write paragraphs and have a Kleenex available.

Mine are short bullets.

For example:

  • Exhausted from…
  • Better rested because…
  • Proud of…
  • Disappointed in…
  • Frustrated by…
  • Missing home right now…
  • Motivated to…

Nothing earth-shattering but I want a pulse on how I’m really doing.

Am I seeing patterns of day-after-day-after-day of being frustrated or tired?

This question is not nearly as hard as you think especially if you do it bullet style and lead with a key emotion word: proud, disappointed, tired, motivated, etc.

Three “Rehearse the Day” questions. Why rehearse the day? It’s like an athlete playing their game in their mind.

Too often we just let the Road Day happen to us.

We’re not intentional and then we wonder why our road day gets hijacked and we’re ALWAYS up until midnight working.

REHEARSE TODAY

6. What Are My Big 3 Today?

This is a concept from Michael Hyatt in his Full Focus Planner.

The Daily Big 3 are designed to come from the Weekly Big 3 which come from your Quarterly Big 3.

I set quarterly goals in business but also in life so my weekly Big 3 should influence your daily big 3.

If I have a heavy travel day, these are key.

What do I want to get done on my 4-hour flight?

If I have a heavy meeting or event day, maybe my Big 3 need to happen 1st thing in the morning.

Pro Tip: almost every single business travel day one of my Big 3 is energy habit six: CONNECT – I want to make my family a high priority within my day which means I need to schedule it.

7. What is Today’s Highlight?

I learned this one from the book, Make Time.

The authors have three ways to determine your day’s highlight:

  • Something URGENT that must get done today and will be a huge relief if and when it is done
  • Something SATISFYING that will make you feel pleased and proud it’s completed
  • Something that brings you JOY – what you look forward to = mine is usually my downtime activity

And the last of the 8 questions and final of the Rehearse Today questions

8. How/What Would Make Today Great?

I credit this question to Jonathan Milligan, my mentor and friend, who challenged me to answer this question each day.

And it was a challenge but now I depend on this last question.

Alan Stein, Jr. in his book, Raise Your Game, states there are only two things in life you have control over:

  • Your attitude
  • Your effort

And oftentimes my response is one of those that deal with the six energy habits

I want and I need to make each day on the road GREAT.

I want to be at my best and no longer just get by but leverage each day on the road to get better.

 

I answer these eight questions on the road every morning but also at home.

Did you catch that? Both on the road but also at home now. This is not ONLY a Road Thing.

Action Items

1. Just start – write one line for each question, and maybe you have your own questions.

2. Order the Elite Road Warrior Branded Journal – enjoy what you journal in. For me, I love the leather – the look and the feel. I love the paper in the journal. I love the pens I write with and the leather case they’re kept in. This makes a HUGE difference when it comes time to write. I’m also proud to carry it around.