Jeff Sanders | Productivity Formula: The Health Price Paid For Exhaustion & What To Do About it

“How do I live a life where the things that matter get done, I can stop at that, and the day is over so that I can allow myself the chance to breathe, the chance to slow down, and the chance to just be present for a few hours at the end of the day? That is a difficult transition if you're just used to pushing all the time. It's a different way of thinking about how your time is spent and who you are at your identity if you're a high achiever but it is worth it for your health.” – Jeff Sanders

Wellness + Wisdom Episode 419

Keynote Speaker, Productivity Coach, and Author of both The 5 AM Miracle and The Free-Time Formula, Jeff Sanders, returns for the fourth time to share the price we pay for working nonstop, how he had to hit the brakes and slow down for the sake of his own health, and how to revamp your productivity skills when you want a break from the grind.

What do we do in this modern world that is obsessed with this incessant day-after-day all work and no play, gotta hustle attitude?

Discover what happens when we try to white-knuckle our productivity, why trauma shapes motivation, and how to build habits for a better life.

[click_to_tweet tweet=”‘We can do anything but we cannot do everything. My version of success for so many years was just focusing on how many boxes I checked every day but that is a lifestyle that is designed to fail.' – @JeffSandersTV” quote=”‘We can do anything but we cannot do everything. My version of success for so many years was just focusing on how many boxes I checked every day but that is a lifestyle that is designed to fail.' – @JeffSandersTV”]


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Listen To Episode 419 As Jeff Sanders Uncovers:

[1:30] Time & The Human Dilemma

[22:00] The Toxic Pressure of Hustle & Bustle

  • How to revamp your productivity skills when you switch careers.
  • Exploring why we all have this accumulated sense so that we are in a hurry 24/7 especially with all of this evolving technology.
  • Why he believes we're experiencing an incorrect version of living especially if we're considered lazy for taking some downtime.
  • The health struggles he faced from IBS and sinus infections to back pain when his first child was born.
  • Stress he and his wife went through with IVF treatments to conceive both of their children and why Jeff wasn't prepared for the stress.
  • The wake-up call in the form of a panic attack let him know he needed to focus on his health as he was working too hard, scheduling too much, and pushing his boundaries to the limit.
  • How it can be difficult to navigate pain when we're in the middle of experiencing it regularly.
  • Jeff's personal mission to find out what was really going on with his health and how he could change his life for greater wellness.
  • Why Jeff's poor health symptoms are a common thing for men in their early thirties.

[31:30] Less Productivity, More Spaciousness

  • What psychoneuroimmunology is and how our thoughts and emotions can hinder our physical health.
  • Breaking down Jeff's biggest challenge during his wellness journey.
  • What Jeff had to let go of to help him heal and live life well.
  • Why a go-go-go busy lifestyle fueled by caffeine is just bound to fail.
  • Making the lifestyle change to not push yourself and work hours on end plus why that can be so hard for people to do.
  • The bad habits we make going down rabbit holes and striving to understand something like coding HTML and CSS when it's not even necessary for our lives.
  • His own personal definition of wellness and why he believes we should live by it.
  • Tidying Up with Marie Kondo | Official Trailer| Netflix
  • How to balance what physical things you need and don't need in your life.
  • What you can do to step away from work you don't love and follow what actually pulls you in.
  • Why motivation comes after an action such as with the example of exercise and the endorphins kicking in later.
  • How to follow through with the future you're being called to create.
  • What you can do the create a lifestyle that generates energy and motivation for anything from wellness to your career.
  • The Hidden Messages in Water by Masaru Emoto

[42:00] Building Habits for a Better Life

  • The power of breathwork to move the fluid in our spinal column to move the energy within.
  • Why Jeff loves doing breathwork in a sauna so much after a workout at the gym.
  • How breathwork has led Jeff to be more intentional with every single thing he is doing every day.
  • The choice Jeff made to give up alcohol this summer and how it has helped him focus and be more intentional.
  • Atomic Habits by James Clear
  • The 5 AM Podcast – Tiny Changes, Remarkable Results with James Clear
  • How Jeff is building better systems for himself for his health, business, relationships, and finances.
  • Why people who allow others to run their life do not have enough respect for themselves.
  • The power of taking care of yourself first and foremost so that you're able to look after all the other parts of your life.

[48:00] How Trauma Shapes Our Motivation

  • Why many CEOs aren't driven from a place of self-love but from the need to prove themselves to others.
  • How to distinguish whether or not you're being pushed to do a goal for all the wrong reasons.
  • Why our motivation shifts when we are pulled to do something that is aligned with who we are compared to being pushed to do something that is not in alignment.
  • How to create space for yourself to begin asking the right questions about what you're doing with your life.
  • Why our partners can fortify the old version of ourselves, making it hard to change.
  • How it helps to have a partner who is on board with the future that you want to create.

[54:30] More Is Never The Answer

  • Why Josh believes that the ultimate life is one that has more peace in it.
  • 407 Josh Trent | The Art of Masculinity
  • The power of leadership when we do it from a place of peace.
  • Words of wisdom Jeff has for the person that is trying to execute from a place of power and from the need to prove themselves rather than from a place of love and peace.
  • How to take a look at your life and figure out what you can drop to have less struggle every day.
  • Why ‘more' is never the answer and we need space and time to be able to think, breathe, and restrategize who we are and what we really want.
  • How to be a student of life and acknowledge what you need to change in order to have a breakthrough.

[59:30] The Hidden Cost of Modern World Productivity

  • Exploring the prices we pay because of the demand of modern world productivity.
  • The harm it causes us to say “yes” to too many things and not put up healthy boundaries.
  • Why having clarity on what you want will help you shape new habits.
  • How to improve your time management skills with something as simple as switching a News app for a Meditating app.
  • Calm app
  • Why we have the power to change our lives but we have to start with this awareness of what is actually happening and where we are at.
  • The fact that we won't automatically fix our lives by taking a vacation to the Peruvian jungle; we have to work on our lives for better wellness.
  • How we can make the most of our lives to make these healthy shifts today.
  • Why email doesn't have to be this horrible thing if you practice good inbox hygiene.

Power Quotes From The Show

[click_to_tweet tweet=”‘We're not going to fix our lives with a week-long vacation. We're going to fix our lives where we are now. Wellness has to start where you are and it has to be this awareness that we can do a lot more with where we are today.' – @JeffSandersTV ” quote=”‘We're not going to fix our lives with a week-long vacation. We're going to fix our lives where we are now. Wellness has to start where you are and it has to be this awareness that we can do a lot more with where we are today.' – @JeffSandersTV “]

We Cannot Do Everything

“We can do anything but we cannot do everything. As a Type A, highly caffeinated, go-go-go kind of guy – my tendency every day is to check all of the boxes. That's what I wanted to do. My version of success for so many years was just focusing on how many boxes I checked every day but that is a lifestyle that is designed to fail. It is a lifestyle that is designed for panic attacks because you simply cannot live that way. That's not a life; that's just annoying because you exhaust yourself trying to do so much.” – Jeff Sanders

You Have The Power To Change Your Life

“It feels like we are victims to the world but we don't have to be. We have a lot of power. You have the power to change your life but you have to start with this awareness of where you are and acknowledge what is actually happening before you can ever make real change stick long term.”– Jeff Sanders

The Health Price Paid For Exhaustion

“We sacrifice so much. We give up our autonomy and our freedom of choice when we're saying ‘yes,' to too many things. We're trying to be productive for the sake of productivity. We sacrifice our health, our time, our relationships – we are giving up our lives for ultimately a price that we don't want. Once we have clarity on what we want because we know it gives us the value we're striving for, our time is going to be spent differently because we're not trying for that same stuff that feels so fleeting.” – Jeff Sanders

Links From Today's Show 

About Jeff Sanders

Jeff Sanders | Productivity Formula: The Health Price Paid For Exhaustion & What To Do About itJeff Sanders is a keynote speaker, productivity coach, author of The 5 AM Miracle, The Free-Time Formula, and founder of The Rockin’ Productivity Academy.

Jeff is also the host of The 5 AM Miracle Podcast, which has ranked #1 in Apple Podcasts in the Self-Improvement and Business categories, been nominated for 6 Podcast Awards, and exceeded 10 million downloads.

He is a plant-based marathon runner and personal development junkie. Every week you can find Jeff writing and speaking at

Jeff has a Bachelor of Arts degree in Theatre and Psychology from Truman State University in Kirksville, Missouri. He and his wife, Tessa, live in Nashville, Tennessee with their daughter, Maisie, and pug, Benny.

169 Jeff Sanders: The Free-Time Formula


About Josh Trent

Josh Trent lives in Austin, Texas with his love Carrie Michelle, son Novah, daughter Nayah + a cat named Cleo. He is the host of the Wellness + Wisdom Podcast and the creator of the BREATHE: Breath + Wellness Program. Josh has spent the past 20+ years as a trainer, researcher + facilitator discovering the physical and emotional intelligence for humans to thrive in our modern world. Helping humans LIBERATE their mental, emotional, physical, spiritual + financial self through podcasts, programs + global community that believe in optimizing our potential to live life well.

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