Jan Gunash

The question I get asked the most is, “How do you balance everything?”

The truth is, it’s a mix of deep scheduling and a few non-negotiables that anchor my day.

I remember watching an episode of Diary of a CEO with Harley Finkelstein where he talked about how every minute of his day was scheduled. It helped him reduce decision fatigue and focus his energy. I decided to give it a try. A year later, I’m fully immersed in the hyper-scheduled, Google Calendar–obsessed life, and I wanted to share what I’ve learned from it.

My Non-Negotiables

• Family time
• Health
• Sleep
• Personal time

Family Time

Family comes first. Every day starts with coffee and breakfast with my wife and daughter. In the evenings through the week, my wife and I split the days between 5 p.m. and 7 p.m. for dinner and the bedtime routine. This one simple system changed our lives. It gave us the freedom to plan personal tasks after work, allowed longer workdays when needed, and removed the constant negotiation over who is doing what.

Anyone who knows me knows how much I love being a girl dad. My daughter is my light and joy. When I’m with her, I’m fully present, phone away, electronics off, and completely engaged.

Weekends are a mix of solo time, couple time, and family time. We commit to dinner together and a shared bedtime routine.

Outside of our home, I’ve also scheduled a monthly catch-up with close friends, just hanging out in the living room and chatting. I’ve even baked in regular monthly visits with extended family, always on the same days. That consistency helps everyone stay connected without the stress of planning.

Health

My diet is consistent, and I work out three to five times a week. I track calories for a more conscious view of what I’m consuming.

With a Master’s in biochemistry and nutrition, I know how easily health gets sacrificed when things get busy. But I stick to a principle that keeps me accountable:

“You should be active for 30 minutes a day. And if you don’t have 30 minutes, you should be active for an hour.”

I commit to four to six hours in the gym each week, usually after work. Whether I feel great or completely drained, I still go. No excuses.

As for diet, I fast intermittently most of the week using a 16:8 window, which means 16 hours of fasting and 8 hours of eating. I’ve been doing this for about seven years. It keeps me more intentional about what I eat and helps maintain energy and clarity throughout the day.

Sleep

Sleep is a work in progress, especially with a toddler in the mix. I can operate on low sleep, but I’ve learned that a few rough nights in a row seriously affect my patience and energy.

I’ve made it a point to treat sleep as non-negotiable. Most nights I’m in bed by 10 p.m., and on the late ones, closer to 11. I owe it to my family, my friends, and my team to show up rested and clear-headed.

Personal Time

I’m around people a lot, and I love it, but I also need time to recharge.

Every day, I carve out space to be alone. Sometimes it’s a short walk. Sometimes it’s a video game session. I can feel the difference when I go a few days without that time. It builds up, and not in a good way.

More and more, I’m seeing people shift toward valuing sustainability in their lives. Maybe it’s just the age I’m at, and the people around me are feeling the same need to reset and reframe how they live.

This system I’ve built, deep scheduling wrapped around a few non-negotiables, doesn’t work perfectly every day. But it works for me. It gives me clarity, balance, and the energy to keep showing up where it matters most.