DAY IN THE LIFE – High Performance Coach, Creator & Dad - (B6)

Author

Jack Salmon
July 23, 2025

Day In The Life

I’ve always been fascinated by how other high performers spend their day and what they do to show up at their best. And I get asked all the time — “How do you manage to balance coaching, content, training, and being a dad?” So, I thought I’d give you an inside look at exactly how my day runs.

Today is a Friday — a little different to my usual coaching days — but all the fundamentals stay the same.

Let’s dive in.

My Morning Routine

The first thing that helped me change and improve my life was building a solid morning routine. It gave me structure, discipline, consistency, and a way to implement powerful habits daily.

I’ve tried loads of routines, but this is what works best for me:

Wake up: 4:30am – No snooze. I believe snoozing is breaking the first promise of the day.

4:35–4:50am: I pray, practice gratitude, read my purpose, and ask myself empowering questions:

  • “What am I grateful for?”

  • “What am I proud of?”

  • “What are 3 things I must get done today?”

Doing this sets my intention and focus for the day. I aim to take control of my mind before it takes control of me.

Normally I’d train from 5:00–6:30am, but since I’m filming today and starting at 5:30am, I decided to get in 20 minutes of meditation beforehand.

The reason I’m consistent with my mornings? The work starts the night before. I’m asleep by 8:30/9:00pm. And before bed, I:

  • Review my day

  • Ask myself empowering questions

  • Plan the next day

  • Read my purpose statement

  • Practice gratitude and pray

So when I wake up, I’m not waking up lost, I’m waking up with intention, clarity, and direction.

Action: Pick a non-negotiable time to sleep and wake. Start planning your days in advance. When you take control of your mornings and evenings, you create your days. Create enough days… and you create the life you want.

5:30–6:30am - Training

Lately, I’ve lost a bit of love for training, so I’ve changed things up to get that spark back. I’ve set a new goal to lose 5kg and switched up my routine.

One thing that helps me stay consistent is having a clear plan. I always know exactly what I’m doing each day, which saves me time, energy, and motivation.

Current Plan:

  • Monday: Shred Fast or Run

  • Tuesday: Pull & Hinge

  • Wednesday: Tempo Run

  • Thursday: Lower & Push

  • Friday: Shred Fast

  • Saturday: Long Run

  • Sunday: Stretching

Plus, I aim for 8–10k steps per day.

Action: Review your upcoming week and plan your workouts in advance. Know what you’re doing and when.

 

Time Block 1 (5:30–9:00am) – Filming

All my days are planned the night before and broken into time blocks — usually 1–2 hour sprints. Each block has a specific task.

Today’s filming included:

  • YouTube “Day in the Life” vlog

  • Gym B-roll content

  • Home & office clips

  • Daily habit practices

Action: One thing that really helped my brand was showing my face on camera. This week, create a piece of content where you speak directly to the camera. It may feel uncomfortable, but you’ll grow in confidence once it’s done.

 

Time Block 2 (9:30–11:30am) – Batch Content

This block was all about creating next week’s content:

  • Planning ideas

  • Writing content

  • Thumbnails & YouTube prep

I always batch 1–2 weeks of content ahead to stay consistent. Spending half a day each week helps me post daily without stress.

I work in 1-hour sprints with short breaks to keep my energy high.

Action: Want to grow your brand? Block out time weekly to batch, write, and film content. Want help? Join my Skool community — I have a free personal branding masterclass inside. https://www.skool.com/become-the-best-you-2310/about 

Time Block 3 (12:00–1:00pm) – Study

Usually, I study right after training, but today I shifted it later.

I study 30–60 minutes daily because I want to be the best coach I can be. Study is how I grow.

I’ve got no GCSEs and was uneducated until I started diving into personal development. It began with books, but over time I started focusing more on applying what I learned.

Action: Pick one area of your life to master this year. Study it for an hour a day. The compound effect will blow your mind.

Time Block 4 (1:00–2:00pm) – Meditation & Prep

I aim to get in 20–40 minutes of meditation daily, usually split into 2x20-minute blocks.

I practice transcendental meditation — a mantra-based practice that helps with:

  • Energy

  • Focus

  • Clarity

  • Intuition

  • Lowering stress/anxiety

When I’m consistent with meditation, I feel more in flow.

Action: Try this for 5–10 minutes per day for the next 30 days. Watch my video — skip to minute 23:30 for a quick tutorial. - https://www.youtube.com/watch?v=HISZdndu3gg

Time Block 5 (2:00–3:30pm) – Be App Meeting

This meeting meant a lot to me.

5 years ago, I had an idea: to build an app that helps people become their best selves.

At the time, I was lost — stuck in negative patterns — and I remember thinking: "There has to be another way.”

Since then, I’ve invested years into learning, coaching, and collecting tools to bring this dream to life.

Today, after months of design work, I signed off and invested in building it.

It hasn’t been easy. I’ve faced fear, doubt, and discomfort — but I believe if you have a vision, and back it with courage, belief, and action… it works out.

Action: What goal or dream are you putting off? What can you do this week to move closer to it?

Time Block 6 (3:30–4:30pm) – Wrap-Up

No matter how busy I am, I’ve committed to picking up my daughter from nursery every Friday at 4:30pm.

That time means everything to me and I won’t miss it.

To make it possible, I work efficiently throughout the day so I’m not feeling behind by the time I clock off.

Fridays aren’t the end of the week for me, they’re an opportunity to build momentum into Saturday.

Action: Think about your weekends — are they helping you grow? What can you do differently to make them more effective?

4:30–7:00pm – Family Time

This time was all about being present:

  • Picked up our daughter

  • Celebrated the app milestone with a Nando’s

  • Played games, bathed her, and got her ready for bed

7:00–8:30pm – Wind Down

Every evening, I review the day by asking:

  • “How was my day?”

  • “What are 3 things I’m grateful for?”

  • “What were my 3 wins today?”

  • “How can I improve tomorrow?”

Then I shut off my phone, walk the dog, stretch, spend time with my partner — and finish by reading my purpose and praying.

Reflection

Not every day is perfect.

But every day is built around:

  • Who I want to be

  • The life I want to create

  • The values I live by

What makes it possible?

  • Clarity

  • Structure

  • Time-blocking

  • No distractions

  • Positive habits

  • An attitude to become the best version of me

Action: Don’t just read this — take action. Pick a section of your day to improve and implement what you’ve learned.

Well done

Well done for showing up, reading this, and being ready to take action.

Most people say they want change — few actually do something about it.
You’re one of the few. 👏

I’d love to hear about your progress!


Reach out to me on and follow me on socials

If you need support, just message me.

Thanks,
Jack

Become the best you