The Official Formula For A Perfect Day: How To Take Control & Own Your Life.

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Body, Health & Wellness, Lifestyle, Mind-Spirit, Podcast, Podcast-new, Self-Development

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Click here for the full written transcript of this podcast episode.

I get tons of questions about my daily routine. Do I meditate and if so, how? On which days do I do which workouts? How many cups of coffee are “acceptable”? When do I time alcohol intake? Do I have a special journaling routine? 

You get the idea. And I've already revealed all this and much more in previous articles…


My morning routine

My afternoon routine

My evening routine

But in today's podcast, I interview Craig Ballantyne, author of the brand new book “The Perfect Day Formula: How to Own the Day and Control Your Life“. Why did I want to get Craig's perspective? Because Craig is one accomplished dude…

Craig is a productivity and success transformation coach from Toronto, Ontario, Canada. He has been a contributor to Men's Health magazine since 2000, and his articles have also appeared in Women’s Health, Oxygen, GQ, Maxim, National Geographic, Men’s Fitness and Muscle and Fitness Hers, amongst many others. His articles have also been featured on,, and

In 2001, Craig created the popular home workout program, Turbulence Training, and in 2013 he created the Home Workout Revolution bodyweight exercise program. Over 100,000 men and women have used his 6 Minutes to Skinny weight loss system since 2014.

Craig is also the founder of the Certified Turbulence Training Program, certifying trainers from all corners of the globe. He holds an annual Turbulence Training Summit every year for fitness experts to become better trainers and get more clients so they make more money and live the Perfect Life.

Craig’s online success has led him to create books and a coaching program to show other gurus how to take their ideas and help thousands of people. He holds seminars around the world, and he teaches at the annual camp every summer in Lithuania.

Craig has had to overcome many obstacles on his journey to success, and his toughest battle was fighting crippling anxiety attacks. He finally discovered how to beat them with his 5 Pillars of Transformation, and today Craig shows men and women how to use the 5 Pillars to lose 10 to 75 pounds, get a raise and make more money, find the love of their life, and overcome any obstacle in the way of success.

On his website,, you’ll find his daily essays on success, productivity, time management, fitness, weight loss and self-improvement.

During our discussion, you'll discover:

-What it means to “control the morning”…

-What Craig thinks about the research that shows some people are better in the evening vs. the morning…

-How Craig meshes going to bed so early with social life…

-How Craig deals with travel potentially throwing him out of his routine…

-Why Craig avoids alcohol before bedtime and caffeine after 1pm…

-How Craig deals with e-mail, and the technique he uses to avoid e-mail until noon…

-Craig's 10-2-3-1-0 formula for a perfect night of sleep…

-Why Craig calls the afternoon “chaotic”, and what you can do about it…

-Why a story of “the fisherman and the crabs” is important for you to know…

-The #1 action step you can take today to take control of your time and own your day…

-And much more!

Resources from this episode:

The Perfect Day Formula: How to Own the Day and Control Your Life

Turbulence Training

My article on morning-evening peak productivity times

DeltaSleeper PEMF device

The Oura ring Ben uses (mention this podcast for free shipping)

The Boomerang app for email

idonethis app for managing teams/emails

Sunrise alarm clock

A secret page on Craig's site that shows you how to get 75% less email

Do you have questions, comments or feedback for me or Craig about our “perfect day”? Leave your thoughts below and one of us will reply!

Ask Ben a Podcast Question

11 thoughts on “The Official Formula For A Perfect Day: How To Take Control & Own Your Life.

  1. Laura says:

    Can you please link to the research for the sleep and travel? On the mitigating hormones by sleeping 1-2 hours for the week leading up to traveling.


  2. Susan says:

    I love this–I am a total morning person. I get up between 3:30 am – 4:00 am each day (even weekends) and I do go to bed at 8 pm. During the week I say “no” to most things. Getting my sleep is too important. On the weekends, I will go out later and then I just get a bit less sleep. I try not to make a habit of it. My husband and I do a lot of “day dates” Makes it easier because I have a very supportive spouse and I have no children. This just really works for me!

  3. Scott says:

    God gamn man, I’m almost ten minutes in and no content yet. GET TO IT ALREADY.

    1. Bc says:

      I fast forward. Lol

  4. Katie says:

    What was the website you mentioned that will analyze your 23 and Me data? Thanks!

  5. M says:

    Love, love love the podcasts – please keep up the great work. I spread the word any & every chance I get.

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