The 10-10-10 Method
A FLEXIBLE FRAMEWORK THAT ADAPTS TO YOU
“Success is nothing more than a few simple disciplines, practiced every day.”
— Jim Rohn
Most routines expect your life to fit them. This one bends to fit you.
The 10-10-10 Method is designed to adapt. For the beginner it provides a flexible baseline that alone can start building results. For the advanced it can fill the cracks and get you to that next tier you want to reach.
It’s simple in structure but ingenious in versatility.
You don’t need a 90-minute workout.
You don’t need to track macros obsessively.
You don’t need to copy a “morning routine” from someone whose life looks nothing like yours.
You need a simple system that adapts with you, grows with you, and builds real momentum.
THIS IS FOR YOU:
Busy Parents
Entrepreneurs
Military/First Responders
Medical Professionals
Corporate High Performers
Strength and Sport Athletes (pro/amateur/aspiring)
Level 1: The 10-10-10 Base Routine
Here’s the simplest way to start stacking wins today:
10 minutes of Movement
Pick a bodyweight exercise (pushups, squats, planks, etc.) and perform as many controlled reps as you can in 10 minutes.
Each day, change the exercise or tempo to keep it fresh.
A good rotation to follow is day 1: upper body | day 2: lower body | day 3: core x repeat.10 minutes of Cardio (Zone 2)
Walk outside, hop on a treadmill, bike, rower, stairs—anything.
Keep it light, steady, and easy. This is about consistency, not killing yourself.10 minutes of Deliberate Meal Time
Sit down and eat the meal you usually skip.
Or prep your lunch for the next day.
Or cook instead of ordering out.
The key: make one small, intentional action around nutrition.
Flow With Your Day
You can run this as a single 30-minute block (morning, midday, or night).
Or you can break it into 3 separate 10-minute streaks throughout the day.
Some days you’ll have less time—5-5-5 is still a win. Other days, you might go 15-15-10.
This isn’t a rigid plan. It flexes to your time, energy, and life demands.
IT CAN EVEN CHANGE DAILY.
The streak is the win, not the length.
Level 2: Targeting Your Blind Spots
Once one of the “Big 3” (movement, cardio, nutrition) becomes automatic, it’s time to level up.
Level 2 is about fixing your weak points by focusing more time on them.
Example:
You’ve got daily steps locked in but struggle with workouts and nutrition?
Run a 15-15 block focusing on Movement and Meal Time.
Keep cardio on autopilot.
The method stacks where you need it most. It evolves as you do.
Routine as a Puzzle — Not a Picture
Traditional routines expect you to build a perfect picture.
Everything has a place, and if life shifts, the picture falls apart.
The 10-10-10 Method is different.
Think of it like a puzzle where the pieces can change shape daily.
It doesn’t matter what the final picture looks like—as long as the pieces fit together.
This mindset frees you from perfectionism.
It’s sustainable. It flows with you. And it builds real streaks that last.
Please keep in mind that you could adapt this to building sleep habits, reading more, or journaling, any habit that you want to improve or identify as a weak point can be implemented with the 10-10-10!
Example Schedules
Full 30-Minute Block Example (Morning)
10 min pushup tempo reps
10 min zone 2 walk outside
10 min cooking a real breakfast
Broken Up Throughout the Day
Morning: 10 min air squats (before work)
Lunch: 10 min meal prep (pack tomorrow’s lunch)
Evening: 10 min walk after dinner
Busy Day Compressed Version (5-5-5)
5 min pushups
5 min stair climb
5 min planning tomorrow’s meals while making coffee
Final Thought: Build Streaks, Not Perfect Days
The 10-10-10 Method isn’t about “doing it all” every day.
It’s about doing something, every day.
OR
For those eager to level up, it’s about filling in the gaps in your training and lifestyle.
+1 by +1.