Welcome to Minute with Mallon!

Something I Taught:

You Don’t Create Your Future — Your Habits Do

A few months ago, I worked with a high-performing executive who wanted to get healthier and reclaim more energy. His schedule was intense. He’d start each day with a strong to-do list, but by mid-morning, fires were popping up and his time was no longer his own.

He wanted more energy, better sleep, and less stress.

So, we started small. He committed to walking 15 minutes each morning. That’s it. No gym, no gear, no tracker. Just movement.

Four weeks later, that habit had quietly transformed his mornings. He wasn’t just walking—he was thinking more clearly, sleeping better, and showing up with more focus for his team.

Why?

Because he wasn’t waiting for the future to come to him—he was building it, one habit at a time.

Let me remind you of something I say often:

You don’t create your future.

You create your habits.

And your habits create your future.

Let that sink in.

A Few Facts Worth Knowing:

Consistency beats intensity.
Daily, small actions win over big, sporadic efforts.

Habits take time.
Most research says it takes between 21–66 days for a habit to become automatic.

Pearson’s Law:

“When performance is measured, performance improves.

When performance is measured and reported back, the rate of improvement accelerates.”

This is why programs like CrossFit, Weight Watchers, and AA work so well—they blend action, measurement, and community.

What’s one small but meaningful habit you could start this week?

Pick something. Track it. Tell a friend.

Because the life you want isn’t built on inspiration.

It’s built on quiet, repeatable actions.

Don’t wait for the future to arrive.

Show up for it—on purpose, with habit, and with intention.

Something to Ponder:

"If you're not measuring, you're just practicing."

Bob Parsons (Founder of GoDaddy)

Something I Learned:

I've heard over the years that we learn over time and there were certain spaced intervals that can best help you to retain information. So I did some research and here's what I came up with. While reading this, think about how you can use this and on what!

🔹 The Spacing Effect & How It Works

Instead of cramming, reviewing material at increasing intervals helps the brain move information from short-term to long-term memory.

🔹 Optimal Repetition Timing (General Rule of Thumb)

First review: Within 24 hours of initial learning.
Second review: About 3 days later.
Third review: About a week later.
Fourth review: About 2–3 weeks later.
Fifth review: About 1–2 months later.

Each interval gets a little longer—because your brain retains it better each time.

🔹 Why This Works

Every time you revisit material right before you’re about to forget it, you strengthen the memory trace.
Cramming leads to short-term recall but poor retention; spacing leads to durable learning.

✅ Bottom line:

The best repetition schedule is short, frequent reviews early on (within a day and then a few days) followed by progressively wider intervals (weeks, then months). That’s how you lock in mastery.

Something I Saw:

7:40 am. 52 degrees! Waiting on my friends to show up! Glorious‼️

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Hope you have an incredible week!

Robert

Minute With Mallon: Your Future Is Hiding in Your Habits!