595 Warrior Wellness

“Empty your mind. Be formless, shapeless, like water … Now water can flow, or it can crash. Be water, my friend.” — Bruce Lee

As we step into 2026, a fresh year full of possibilities, it is the perfect moment to ask yourself: how will you spend the 1,440 minutes you are given each day? Every day, without exception, we are all given the same deposit of time; 1,440 minutes. And here is the hard truth: those minutes do not roll over. They do not carry forward. Once they are gone, you do not get them back. That means every single one matters. Too many of us rush through our days, giving everything to work, family, friends, and obligations, but rarely, if ever, to ourselves. Slowly, almost imperceptibly, this takes a toll. Fatigue settles into our bodies, our minds spin out of control, and moments of joy pass unnoticed.

For first responders, veterans, and anyone who spends their life serving others, this is even more pronounced. You rush into emergencies while others seek safety. You carry burdens that most people will never understand. You protect and provide, often sacrifice your own needs along the way. Firefighters and law enforcement personnel may move from one call to the next without taking a breath. EMTs may skip meals because the next patient needs them. Veterans may hold trauma close while trying to shield the people and places they love. The consequences are real: exhaustion, emotional strain, and a sense of disconnection from life outside the uniform or duty. Self-care is not indulgence, it is essential. Without it, even the strongest among us risk running empty.

Every day, out of those 1,440 minutes, you need to claim just 75 for yourself. Seventy-five minutes. Only 5% of your day. It might feel small, but it is powerful. Those 75 minutes are your lifeline, your chance to reconnect, breathe, reset, and remember that you are more than your responsibilities and obligations. Your 75 does not have to look a certain way. It isn’t about perfection or ticking boxes. Some ideas for how to spend your time include physical exercise, meditation or breathwork, journaling, enjoying a quiet cup of coffee, practicing daily gratitude, going for a walk, or reading something that fuels you. Whatever you choose matters because it’s intentional and yours.

Self-care is not selfish. I have believed otherwise for far too long. I thought taking time for myself took away from others, but the truth is that when we neglect our own care, we have less patience, less clarity, and less presence to give. Life will get messy, overwhelming, and stressful, and in those moments, the first thing we sacrifice is our own care. But you cannot pour from an empty cup. Those 75 minutes are not a luxury, they are essential. They are what keep you steady, present, and capable of facing whatever life throws your way.

So, here is my 2026 challenge for you: for the next week, commit to taking your 75 minutes every single day. Protect them. Cherish them. Treat them as non-negotiable. Notice how you feel after just a few days. Over a week, a month, a year, those minutes add up—not just in time, but in energy, focus, and awareness. That is the quiet power of showing up for yourself. That is how life begins to shift from merely surviving to truly living.

Your 75-Minute Challenge Tracker

Here is an effortless way to make your 75-minute commitment actionable:

1. Pick your 75 minutes each day—morning, midday, or evening—whatever fits your schedule.
2. Choose your activity – Physical exercise, meditation, journaling, gratitude, a walk, reading, or simply enjoying a quiet coffee.
3. Mark it down – Keep a small calendar, journal, or checklist. Each complete day builds momentum.
4. Reflect daily – After your 75 minutes, take a moment to notice how you feel—more present, grounded, or energized.
5. Repeat consistently – Seven days a week, even just one week at a time. Watch how it transforms your awareness and energy over time.

By the end of the week, you will have created a habit of giving yourself intentional care—proof that even a small, daily investment in yourself can change the way you experience your life.

Even when you commit to your 75 minutes, life will throw curveballs. Some days, emergencies, deadlines, or family obligations will threaten to steal that time. The key is not to be perfect, it is to be creative and intentional. Even when a full 75 minutes is not possible, there are ways to claim pieces of it, protect them, and still show up for yourself.

Quick Wins for Busy Days

1. Split it up – If a full 75 minutes is not possible, break it into smaller chunks. Three 25-minute sessions or five 15-minute sessions still count.
2. Wake up earlier – Even 15–20 minutes before the rest of the world wakes up can be enough for a short meditation, journaling, or quiet coffee.
3. Use commute time – Listen to an inspiring audiobook or practice mindfulness while driving (hands-free, of course).
4. Combine self-care with daily routines – Stretch while cooking, breathe deeply during shower time, or do a short walk on a lunch break.
5. Set a timer and protect it – Treat your 75 minutes like an unmovable appointment. When the timer goes off, it is your signal to pause, breathe, and focus on you.

“The key is not to prioritize what’s on your schedule, but to schedule your priorities.” — Stephen Covey.

Even small, intentional pockets of time matter. The key is consistency, not perfection. Over days and weeks, these minutes add up; your energy, clarity, and presence will grow in ways you may not even expect.

So today, I ask you: Have you taken your 75? If not, there’s still time. No excuses. Your body, mind, and spirit will thank you. And slowly, as you commit to showing up for yourself, you will notice the difference. You will move through your day with steadiness, patience, and a sense of control you may have forgotten existed. You will remember what it feels like to be fully present—for yourself, and for those who matter to you.

Take your 75. Protect them. Cherish them. Because the truth is, the 1,440 minutes you are given each day are non-refundable. Once they are gone, you do not get them back. So, make them count. Make yourself count. And make 2026 the year you finally show up for yourself, one intentional minute at a time.

Until next time, struggle well, my friends. Flow through your 1,440 minutes like water, sometimes calm, sometimes crashing, but always fully present, fully alive..

~Grim