From Overwhelm to 1%: Building a Resilient Routine In 10 Minutes

Episode Type: Solo | Health | Focus | Resilient Planning

Host: Dylan EnglandWebsite: Englandcoaching.com

Self-Empowerment Program designed to help you overcome setbacks and mental barriers. This program creates transformation through a:Mindset ShiftPhysical ShiftSelf Check-inWant to be one of the first to get this entire program FREE before it officially launches? Get on the list now!https://englandcoaching.kit.com/ba6986dcc1

Are you constantly battling chaos, only to see your best-laid plans crumble when life gets messy?

In this episode, Dylan England tackles the single biggest issue facing high-achieving clients: the feeling of being stuck in a rigid, all-or-nothing cycle. The core issue isn't a lack of commitment; it's a plan that lacks resilience.

Dylan shares the framework for creating a routine that survives the chaos, focusing on three powerful shifts that allow you to manage a demanding job, family needs, and unexpected crises without sacrificing your health or goals. We swap the pursuit of perfection for the power of the minimum effective dose.

• How setting rigid, hour-long goals sets you up for failure when unexpected events derail your day (e.g., family crises, work demands, or even basic home maintenance).

• The difference between a plan that works during a perfect week versus a resilient structure that works during chaotic ones.

• Why the focus should be on consistency first, before intensity.

• The power of the 10-Minute Non-Negotiable: Committing to a daily action so small it's impossible to fail (e.g., 10 minutes of movement).

• The strategy for anchoring health goals, even during messy times, by focusing on intentional nutrition wins like ensuring a high-protein source at every meal.

• Why constant exhaustion and struggling with sleep put your brain and body into a chronic deficit.

• Why reaching for caffeine or your phone first thing in the morning compounds the problem of brain fog and divided attention.

• The simple, intentional habit of Water First: How intentional hydration instantly boosts focus, supports digestion, and builds positive momentum before the day's chaos begins.

• The trap of the all-or-nothing mindset in self-improvement (believing that one missed step erases all progress).

• The importance of recognizing that progress is non-linear and more like a roller coaster.

• How focusing on getting 1% better today than you were yesterday allows simple, repetitive tasks to compound into massive long-term success.

• Downsize the Action: Implement a Ten-Minute Non-Negotiable movement minimum and protein focus.

• Anchor Your Morning: Start your day with Water First for instant focus and energy.

• Embrace the 1% Rule: Prioritize consistency over intensity, knowing that small, simple wins compound.

• Website: Englandcoaching.com

• Subscribe: Never miss an episode of The Practical Edge Podcast.

• Action: Take that single, small, non-negotiable action today—don’t wait for the perfect week.

#GoalSetting #PersonalDevelopment #MindsetCoach #LifeDesign #FocusAndClarity #ProductivityTips #HealthAndFitnessCoach #DylanEngland #ThePracticalEdgePodcast #ResilientRoutine

The Mental Toolkit for Optimal Self-Improvement (Part 2)

Host Dylan England is back to deliver Part 2 of his essential habits, focusing on the mental and internal work required for continuous growth.

Dylan kicks off the episode with the powerful Parable of the Stonecutter to illustrate that breakthrough results aren't from the last effort, but the invisible, compounding momentum built from consistent habits.

This week's focus is on the Mental Toolkit:

5 habits centered on mindset, introspection, and adaptability that turn consistent action into effortless success.

Learn why you need to be the CEO of your own life, how to use the 80/20 rule to stop being busy and start being effective, and the most crucial habit of all: flexibility.

This segment covers the final 5 habits, designed to sharpen your mind and build a resilient approach to life.

For a complete framework, here are all 10 habits for optimal self-improvement:

Part 1: The Foundation of Action

1. Move Daily

2. Eliminate Phone Distractions

3. Get Organized and Create a Clean Space

4. Meal Prep and Choose Nutrition

5. Plan the Week in Advance

Part 2: The Mental Toolkit

6. Life-Long Learning

7. Check In with Yourself / Audit

8. Get Clear on Priorities

9. Silence to Think

10. Be Flexible in Everything You Do

Which of these 10 habits is the most challenging for you, and what’s your one key takeaway from this two-part series?

Episode SummaryPart 2: The Mental Toolkit for Optimal Self-Improvement

HabitFocusKey Insight

6. Life-Long LearningStagnation is the enemy of self-improvement.Learning keeps you relevant, sharp, and curious. The capacity to grow is tied to the capacity to learn new things. This can be formal or informal (books, podcasts, certifications).

7. Check In with Yourself / AuditBe the CEO of your own life—you can't fix what you don't measure.This practice requires humility, courage, and self-compassion. Statistically, over 75% of us are terrible at self-assessment, making this discomfort essential for growth and taking ownership of your story.

8. Get Clear on PrioritiesThe difference between being busy and being effective.Knowing your top 3 goals drives all decisions and allows you to strategically say 'no' to protect your time. Focus on the Pareto Principle (80/20 Rule): 20% of your effort yields 80% of your results.

9. Silence to Think: Dedicated, unstructured time for deep thought and reflection.Great ideas and deep solutions happen when you give your mind space to wander. Even 5 minutes of silence (no phone, no music) can provide invaluable mental clarity and creative problem-solving time. Crucial: Write these thoughts down!

10. Be Flexible in Everything You DoThe most important habit: Build a resilient and adaptable system.Plan for imperfection and commit to never missing two days in a row. Flexibility ensures your high execution system doesn't break at the first obstacle. Be proactive with your plan, not reactive to setbacks.

5 Habits for Optimal Self-Improvement (Part 1)

Tired of the all-or-nothing approach that leaves you burnt out?

Host Dylan England is here to strip down the old and help you rebuild a better you with clarity, courage, and practical strategies.

In this episode, Dylan digs into Part 1 of his essential habits, sharing a compelling story about two gardeners, Alex and Robert, that perfectly illustrates the power of small, consistent effort over grueling, infrequent marathons. Learn why daily habits beat 'all or nothing' every single time, and discover the first five strategies you can start implementing this week to stop settling and start evolving.

Dylan breaks down the first 5 of 10 essential habits for improving your life, focusing on consistency over intensity:

1. Move Daily (Non-Negotiable):

   • It doesn't have to be extreme—10 minutes of walking, biking, or pickleball beats zero minutes.

   • Consistency builds momentum, leading to increased energy, clarity, and satisfaction.

   • The benefits: improved focus, reduced pain, and opportunities for community if you join a facility.

2. No Phone or Distraction Window:

   • Constant scrolling triggers dopamine, exhausting the neurotransmitters that motivate you to take real action.

   • Doom scrolling kills critical thinking and rewires your brain for instant gratification and a shorter attention span.

   • Cortisol release from constant alerts causes stress, anxiety, and mental/physical fatigue.

3. Get Organized and Clean Space:

   • Eliminate visual stress and triggers that ruin your ability to perform deep work.

   • A simplified, dedicated space (like a desk for work and a separate gym area) makes execution easier and provides mental clarity. (Beware of "productive procrastination" from over-cleaning!)

4. Meal Prep and Choose Nutrition:

   • Prepping meals saves time and prevents decision fatigue and unnecessary daily stress.

   • Having a plan prevents impulsive, emotional food choices that often lead to lethargy and an unhealthy spiral.

5. Plan the Week in Advance:

   • “Plan your day or someone will plan it for you.” A lack of progress is often a priority issue, not a time issue.

   • Planning is like sharpening your axe—it allows you to be proactive, set yourself up for success, and feel accomplished at the end of the day.

   • Bonus: Pre-planning also ensures you schedule in your downtime and fun time!

Ready to take the plunge and implement these habits? Here’s where you can find Dylan's support:

• Free Workout Plan: Get your movement momentum started! Find it in the "Coaching" section under "Downloadable Programs" on the website.

• Intentions Journal: Download and print this journal to help you define what’s most important and what you need to do next to feel accomplished.

• Revamp Community: For those who want more structured guidance and a community to join, check out the Revamp program.

  • Find all these resources at: EnglandCoaching.com

Dylan wants to know: Which of these 5 habits are you willing to start implementing this week?

Don't miss Part 2!

Tune in next week as Dylan continues the list, focusing on how to gain clarity and efficiency in your self-improvement journey.

The Practical Edge Podcast with Dylan England

Episode Title: They Engineered Your Food Addiction: 7 Strategies To Get Your Kitchen Back

Episode Type: Solo | Inspirational | Coaching

🔗 Visit: ⁠https://englandcoaching.com

In this episode of we uncover how the food industry intentionally engineers snacks to be hyperpalatable and irresistible, bypassing your body's natural "stop eating" signals. This is the science of the "Bliss Point."

But the good news is, you can beat the system.

Host Dylan England gives you the framework to shift the blame from your willpower to the chemistry, and equips you with the mindset and actionable steps to reclaim your control over food and your health.

We're diving into:

• Part 1: Decoding the "Bliss Point"

• Part 2: Stopping the Vicious Circle of Guilt

• Part 3: The 7 Practical Edges—Seven actionable, real-world strategies you can implement today to build a healthier relationship with food...

Ready to get clear on your next steps toward a life of intention and ownership?

Download the Intentions Game Plan: If you're unsure how to start getting clear on what you need to do to get from where you are to where you want to be, I encourage you to download the Intentions Game Plan at: englandcoaching.com

✅ Subscribe so you never miss a future episode

✅ Leave a positive review to help others discover The Practical Edge

✅ Share this episode with a friend who’s ready to grow

"When your values are clear, your decisions become easier."

See you next episode!

The Science of Distant Healing Intention: Are Good Vibes Real?

Have you ever sent good vibes to a sick friend or whispered a prayer for someone miles away? It’s something almost all of us do—but here’s the million-dollar question: do those intentions actually do anything?

In this episode of The Practical Edge, we dive into the fascinating world of Distant Healing Intention (DHI)—the idea that focused thought or prayer can measurably affect someone else, even from afar.

We’ll break it down into two big questions:

1. Is there even a connection? Can one person’s mind influence another person’s body at a distance?

2. Does it actually heal people? Can intention improve health outcomes in the real world?

Here’s what you’ll learn in this episode:

• Why controlled lab studies suggest distant intention has real, measurable effects (though small).

• Why large clinical trials on intercessory prayer haven’t found consistent healing benefits.

• The paradox researchers call the “evidence-based enigma.”

• How science may be using the wrong tools to measure something as subtle as intention.

• A practical way you can integrate this into your life—without replacing medicine or relying on “miracle cures.”

The research may not give us a clear-cut answer, but it does point to one truth: our intentions matter. While they may not replace treatment, they’re far from meaningless. Compassionate thoughts, prayers, and good vibes are part of what makes us human—and may play a deeper role than we can currently measure.

Your challenge this week: Next time you send good vibes or say a prayer, do it with intention—not as a substitute for action, but as a recognition of our shared human connection.

Tune in, and let’s get practical with the science of distant healing.

Resource:

https://pmc.ncbi.nlm.nih.gov/articles/PMC4654780/

https://pubmed.ncbi.nlm.nih.gov/10631821/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4654780/#R50

4 Fitness Truths: Your Path to Strength, Energy, and Confidence

Your body is a high-performance vehicle—built to chase kids, conquer mountains, and thrive in a life you love. The problem? Too many fitness myths get in the way and hold people back.

In this episode of The Practical Edge, I’m breaking down four essential truths about training, nutrition, and progress that every busy professional, parent, and everyday athlete needs to know. These aren’t fads or quick fixes. They’re principles rooted in performance, health, and longevity.

We’ll cover:

• Why you don’t have to choose between cardio and strength training

• The difference between ego lifting and building long-term resiliency

• Why “more” isn’t always “better” when it comes to training volume

• How fueling your body properly impacts recovery, performance, and progress

• The reality that fat loss and strength gains are never linear—and what to do about it

By the end of this episode, you’ll understand how to:

• Train smarter instead of harder

• Build strength and confidence that lasts into your 70s, 80s, and beyond

• Fuel your body like the high-performance engine it is

• Break through plateaus with consistency and intelligent adjustments

This episode is a wake-up call to stop chasing gimmicks and start focusing on the fundamentals that actually create strength, energy, and confidence.

Resources & Next Steps:

• Share this episode with someone who needs clarity and confidence.

• Subscribe to The Practical Edge for more tools to sharpen your mindset and strategy for life.

  Social Media Content:

  Apply for⁠ ⁠health and fitness coaching here⁠⁠

  Sign up for my⁠ ⁠email list and blog content here⁠⁠

  Learn more about about⁠ ⁠England Coaching here⁠⁠

• ⁠⁠⁠Bluesky⁠⁠⁠

• ⁠⁠⁠Facebook⁠⁠⁠

• ⁠⁠⁠Instagram⁠⁠⁠

• ⁠⁠⁠Linkedin⁠⁠⁠

• ⁠⁠⁠Spotify⁠⁠⁠

• ⁠⁠⁠Tiktok⁠⁠

• ⁠⁠⁠⁠Website⁠⁠⁠

• ⁠⁠⁠X⁠⁠⁠

• ⁠⁠⁠Youtube⁠⁠⁠