Guest: Dr. Ellen Joan Ford, Author of #WorkSchoolHours, TEDx Speaker, and Leadership Consultant
Episode Summary
In this episode, Alex Gafford talks with Dr. Ellen Joan Ford, former New Zealand Army Officer, researcher, and author of #WorkSchoolHours. Together they unpack how the modern 9–5 is failing working parents and what it looks like to redesign work around real life.
Dr. Ford shares the three core principles behind the Work School Hours movement, valuing life outside work, focusing on outputs (not hours), and enabling flexibility, and how these ideas benefit both families and businesses.
From military leadership lessons in Antarctica to corporate case studies, this conversation explores the future of work for parents, leaders, and anyone who believes there’s a better way to work and live.
Key Themes & Ideas
1. Why the 9–5 Is Broken for Parents
2. The Fourth Option: Work School Hours
3. Leadership Lessons from the Military
4. Flexibility Beyond the Office
5. Why This Makes Business Sense
Takeaways
Resources & Links
Connect with Alex: LinkedIn - Alex Gafford
Next Episode
Next up in this new series of conversations with experts reimagining work around the world, Alex Pang joins the show.
He’s the author of The Distraction Addiction, Rest, and Shorter, and one of the leading voices in the global movement to work less and live better.
In this all-time classic conversation, we dive into the science of rest, the 4-day week revolution, and how to design a workday that maximizes creativity, focus, and fulfillment.
If I asked you to envision your perfect day — one that leaves you energized, satisfied, and fulfilled — what would it look like? Not a vacation or a lucky break, but a normal day. That’s the question at the heart of this episode.
Inspired by Heroic’s Brian Johnson and his idea of the Masterpiece Day (itself borrowed from legendary coach John Wooden), Alex shows how to design an intentional day that combines art, structure, and experimentation. This episode ties together all the big ideas from the 5-Hour Formula series — from time and vision to routines, habits, prioritization, productivity, and energy.
You’ll learn how to sketch your ideal day, build the rhythms that make it possible, and track your progress so you can live more days with intention — and fewer by default.
What You’ll Learn in This Episode
Today’s Experiment: Track Your Intentional Day
For this week’s experiment, start tracking just one thing from four categories. Keep it simple, do it for seven days, and treat it like a checklist:
Do this for a week. Next week, add one or two more. Over time, your tracker becomes a blueprint for your intentional day.
Key Takeaway
When you track your day, you live it with intention. And when you stack enough intentional days together, you begin to see your masterpiece take shape.
As John Wooden said: “Make each day your masterpiece.”
Example: Alex’s Intentional Day Tracker
References & Resources
Connect with Alex
Managing time is important, but managing energy is the multiplier. In this episode, Alex explains why your physiology drives your psychology, and how energy fundamentals like sleep, diet, and movement are the foundation for focus. He also breaks down the recovery protocols that sustain performance inside a 5-Hour Workday.
This isn’t just theory, it’s a playbook for becoming a cognitive athlete. You’ll learn how to generate, protect, and recover your energy so you can deliver eight hours of output in just five.
What You’ll Learn in This Episode
Today’s Experiments
Choose one experiment this week (or both, if you’re ambitious):
1. The Wind-Down Alarm (Sleep)
2. The Nature Break (Recovery)
Key Takeaway
Time management matters. But energy is the multiplier.
Your physiology drives your psychology — and how you manage your energy determines your mood, creativity, decision-making, and ultimately the quality of your work.
Pick one fundamental — sleep, diet, exercise, or recovery — and start experimenting. That’s how you train like a cognitive athlete and get more done in less time.
References & Resources
Connect with Alex
Coming Next Week
In the next episode, we’ll zoom out from energy and recovery and look at your ideal day and how to track it. This session will pull together everything we’ve covered so far: time, goals, routines, habits, prioritization, productivity and energy. Think of it as the blueprint for bringing all the fundamentals into daily life.
Meetings are the biggest time sink in most work calendars—yet very few of them actually move the needle. In this final episode of the Productivity Pyramid series, we tackle the hidden cost of meeting overload and explore how to reclaim your time without sacrificing collaboration.
In This Episode:
If you’ve ever felt stuck in back-to-back meetings wondering “When am I supposed to do my actual work?”, you’re not alone.
This episode explores:
Featured Framework: C.R.I.S.P.
A practical acronym to redesign your meetings:
This Week’s Experiments:
Part 1: Audit Your Meetings
Part 2: Reclaim Your Time
Try these experiments for 1–2 weeks and watch your calendar become leaner, sharper, and more energizing.
Mentioned in This Episode:
Connect with Alex:
Tried the time block experiment? Hit a flow state?
DM Alex on LinkedIn—he’d love to hear what changed for you.
https://www.linkedin.com/in/alex-gafford-09b2b87/
Stay Tuned:
Next episode: Energy Management (more important than time management) how managing our energy by the way we sleep, eat, move and rest determines the quality of our work, ability to focus and make decisions. A key idea in the shorter workday.
What if the most powerful productivity hack wasn’t doing more—it was protecting time for what matters most?
In this episode, Alex breaks down Time Blocking, the #1 tool that helped his team eliminate distractions, reduce reactivity, and consistently finish high-value work—faster.
You’ll learn how to:
You’ll also hear insights from a recent beta group who ran this experiment and saw immediate improvements in both productivity and measurable KPIs.
This Episode's Experiment:
The Time Blocking Challenge
Use this 3-step system to build and protect one high-value time block each day:
→ Choose one high-value task (not just urgent)
→ Batch similar work to avoid switching
→ Protect your time using these 4 strategies:
Then track your results:
Try it for one week—and see what happens.
Resources Mentioned:
The ONE Thing by Gary Keller & Jay Papasan
Connect with Alex:
Tried the time block experiment? Hit a flow state?
DM Alex on LinkedIn—he’d love to hear what changed for you.
https://www.linkedin.com/in/alex-gafford-09b2b87/
Stay Tuned:
Next episode: The final proactive strategy in the productivity pyramid -Optimizing Meetings—how to reduce, improve, and restructure your calendar to make space for real, focused work.
What if you could work fewer hours—and actually get more done? In this episode, Alex introduces the Productivity Pyramid, the framework behind the 5-hour workday that helped his company increase productivity, revenue and retention all while working less.
You’ll learn how to:
Whether you're working 8 hours, 10, or even 12+ hours a day, this episode will help you reframe how you think about productivity—and give you the tools to reclaim your focus, your time, and your energy.
Topics Covered:
This Episode's Experiment:
The One-Day Time Audit
Track your time in 15-minute blocks for a full workday using 3 columns:
→ Activity – What you did
→ Distractions – What pulled your focus
→ Observations – What stood out
Run the audit, review your patterns, and see what happens when you become truly aware of how you’re spending your time.
Resources Mentioned:
Connect with Alex:
Have a breakthrough from the time audit? Found your biggest time waster?
DM Alex on LinkedIn — he’d love to hear how this experiment changes the way you work.
https://www.linkedin.com/in/alex-gafford-09b2b87/
Stay Tuned:
Next episode: Alex dives into the top layer of the Productivity Pyramid—Proactive Strategies, including time blocking, AM/PM routines, and how to protect your energy for deep, focused work.
In this episode of the 5-Hour Formula, we’re diving into the truth about prioritization—why most people get it wrong, and how the most successful people in the world approach it differently.
Spoiler: they don’t start with to-do lists. They start with better questions, better boundaries, and better systems.
If you want to work fewer hours while getting more of the right things done, this episode is a must-listen. I’ll walk you through the three big ideas that have transformed how I plan my weeks and protect my time—and how you can do the same.
What You’ll Learn:
Weekly Experiment:
Take action by following this 3-step experiment:
Block time to plan your week (offsite and undistracted)
Pro Tip: Color-code your personal time. Make it pop.
Resources + Mentions:
Recap of the 3 Big Ideas:
Join the Conversation:
Have you tried planning your week this way? DM me on LinkedIn or leave a comment—I’d love to hear how this experiment works for you.
Episode Summary
In this episode, I share the single most powerful strategy that changed everything for me during my Five Hour Workday experiment: habit design. I explain how I went from running on willpower to designing my day with intention using a simple formula that helped me stick to the habits that mattered most.
I talk through:
What I’ve Learned
1. Start with Who I Want to Become
I used to set goals based on results I wanted. But real change happened when I asked:
“Who do I want to be?”
When I tied my habits to identity—“I’m a reader,” “I’m a Spartan athlete,” “I’m a present father”—my behaviors started to align naturally. Each time I acted in alignment, I’d say:
“That’s like me.”
It was a game-changer.
2. I Use Algorithms to Make Habits Stick
I follow a simple structure:
When [trigger], I will [behavior]
Examples from my day:
This formula helped me remove decision fatigue and lock in powerful, automatic habits.
3. I Design Habits Using the Four Laws
From Atomic Habits, I follow these steps when building a new habit:
To break a habit, I reverse the rules:
My Weekly Habit Design Experiment
At the end of this episode, I guide you through a 3-step process to create your own habit:
Even better, I celebrate each habit—mini fist pump, smile, or just a simple affirmation. This tiny celebration gives me a little dopamine hit and helps the habit stick faster.
Resources That Helped Me
Final Takeaway
I’ve learned that I don’t n...
Episode Summary:
When I look back on my best workdays, they usually have one thing in common: solid routines. And the same goes for my worst days—when I feel scattered or drained, it’s almost always because I skipped my key habits.
In this episode, I share the three core routines that have helped me thrive while working five-hour days since 2016. These aren’t just time management tips—these are energy and focus systems that set the tone for every part of life.
By the end, I’ll guide you through a simple experiment to upgrade your own routine and build more intentional structure into your day.
What I Covered:
1. A Great Day Starts the Night Before (PM Routine)
When I improved my evening routine, everything changed. Better sleep, clearer mornings, and more presence during the day.
Here’s what works for me:
I used to scroll my phone or watch TV right before bed and wondered why I didn’t sleep well. Now I treat my wind-down time as sacred. As Matthew Walker says in Why We Sleep, sleep is the pillar that supports all other pillars of health.
2. Win the Morning (AM Routine)
When I stopped grabbing my phone first thing in the morning, my days immediately got better.
I now prioritize “pre-input time,” which means:
Some mantras that have stuck with me:
Most mornings, I get out of bed, drink water, write for 15 minutes, make breakfast for my family, help get the kids on the bus, and then head to the gym or yoga with my wife. No digital noise—just calm, clear, grounded energy.
When I do this, I step into my five-hour workday feeling rested, focused, and on purpose.
3. Shutdown Work with Intention
The biggest challenge I’ve faced—and seen in clients—is not starting work, but stopping it. Without a proper shutdown, I found that work would follow me into dinner, family time, and even sleep.
Here’s my shutdown routine:
That last step alone—leaving my phone behind—has made the biggest difference in being present with my family. My goal is to finish work before my kids get home from school so when they walk off the bus, I’m there, fully. No distractions. No lingering to-dos. Just presence
Your Turn: Try This Week’s Experiment
Step 1: Identify your current AM and PM routines
Grab a notebook and make two columns.
Step 2: Replace one negative behavior
Choose one habit to shift.
Example: Instead of checking your phone in bed, put it across the room and stretch or journal instead.
Small shifts build momentum. You don’t need a perfect routine—just a better one than yesterday.
Resources I Mentioned:
In this episode of The 5-Hour Formula, host Alex Gafford welcomes Mike Miller, founder of the Vision Creators Club, host of The Boardroom Sessions podcast, and leader of OCTP networking group. Together, they dive into the power of creating a clear vision for your life, setting intentions, and taking daily action to bring your biggest dreams to reality.
Most people never take the time to define their ideal life, and as a result, they drift aimlessly, letting external circumstances dictate their path. Mike shares how crafting a vision statement and committing to daily rituals can help you set a course and navigate life's inevitable headwinds. Whether you're looking to refine your career, optimize your personal growth, or enhance your overall well-being, this conversation provides a powerful framework to get started.
What You'll Learn in This Episode:
Key Timestamps:
Resources & Mentions:
Action Steps:
Final Thought:
Realizing your dream life isn’t about meticulously planning every step—it’s about setting a course, taking intentional daily action, and surrounding yourself with people who push you to be your best. Define your vision, act on it daily, and watch your reality transform.
Connect with Us:
👉 Subscribe & Review: If you enjoyed this episode, please subscribe to the 5-Hour Formula and leave a review on Apple Podcasts or Spotify. Your support helps us reach more listeners and continue bringing you powerful conversations like this one!
Follow The 5-Hour Formula on social media for more insights and behind-the-scenes content. 🚀
This podcast is produced in partnership with www.podlad.com
What if you woke up every morning with a crystal-clear picture of where you're headed—not just in your career, but in your relationships, health, and the impact you want to leave on the world?
In today’s episode, we’re diving into the power of a Vision Statement—a personal roadmap that simplifies decisions, boosts motivation, and ensures your daily actions are aligned with the life you truly want.
By the end of this episode, you'll have a first draft of your personal vision statement—one that fires you up and keeps you on track, day after day.
🔹 Why clarity matters more than productivity
🔹 How to create a powerful vision statement in 3 steps
🔹 How to stay motivated and refine your vision over time
🔹 Two hands-on experiments to help you uncover what truly matters
Your vision statement is your compass, your guiding star, helping you stay on course—even when the path isn’t perfectly clear. Let’s get started!
Key Takeaways:
🌟 1. Why You Need a Clear Vision Before Focusing on Productivity
✍️ 2. How to Create Your Personal Vision Statement
A vision statement is not just a list of goals—it’s a detailed picture of who you want to become and how you want to live.
Here’s a 3-step process to create yours:
Step 1: Organize Your Vision into 3 Big Categories
1️⃣ Mind (Work, creativity, learning, personal growth)
2️⃣ Body (Health, fitness, energy, recovery)
3️⃣ Soul (Relationships, faith, giving back, community)
➡ Brainstorm your biggest aspirations for each category. Don’t overthink where things go—just get them down on paper!
Step 2: Define Your Identity & Virtues
➡ Define an identity & key virtue for each category. This makes your vision real and actionable.
Step 3: Write Your 1-5-10 Year Vision in Present Tense
➡ Write your vision for 1, 5, and 10 years into the future—and read it daily!
🏆 3. How to Stay Motivated & Bring Your Vision to Life
➡ “Our ideals are more like guiding stars than distant shores.” – Tal Ben-Shahar
Try These 2 Hands-On Experiments
🔬 EXPERIMENT #1: The Eulogy Exercise (Long-Term Alignment: Identity, Values, Legacy)
📌 Ask yourself:
📝 Example:
Instead of just saying “I want to be a great dad,” I define it as:
💡 “I am a Virtuous Family Patriarch. I am present, I listen deeply, I prioritize meaningful time with my kids.”
🔬 EXPERIMENT #2: The Ideal Day Exercise (Short-Term Clarity: Daily Routines & Work-Life Balance)
📌 Ask yourself:
📝 Example:
For me, the 5-hour workday has allowed me to:
✅ Have 3-4 workouts per week with my wife.
✅ Eat 2-3 meals a day with my family.
✅ Be off work by 3:00 PM to greet my kids at the bus stop.
✅ Keep a weekly “no-miss” date night with my wife.
➡ This isn’t luck—it’s intentionality. What small steps can you take right now?
Final Thoughts & Recap
Today, we covered:
✔ Why You Need a Vision Statement – Without clarity, you risk climbing the wrong ladder.
✔ How to Create Your Vision – Using the Mind, Body, Soul framework, defining your identity & virtues, and writing in present tense.
✔ How to Stay Motivated – Reviewing your vision daily, measuring progress, and staying flexible.
🚀 Your Next Steps:
1️⃣ Complete the Eulogy Exercise – Get clear on your identity & values.
2️⃣ Do the Ideal Day Exercise ...
In this episode, I share how I discovered that a 5-hour workday can be just as productive as an 8-hour one—without sacrificing income. I break down the four key shifts in thinking that transformed my relationship with time, helping me unlock an extra three hours per day.
🔹 How we restructured work to maintain productivity in fewer hours
🔹 The surprising history of the 40-hour workweek and why it's outdated
🔹 How to rethink time in work, self-improvement, screens, and money
🔹 A powerful experiment you can try today to reclaim your time
By the end of this episode, you’ll have a clear roadmap to optimize your time and start designing a life filled with meaning, focus, and freedom.
Key Takeaways:
🕰 1. How You Think About Time & Work
💡 2. How You Think About Time & Self-Improvement
📱 3. How You Think About Time & Screens
💰 4. How You Think About Time & Money
Try This Experiment: Reclaim Your Time
At the end of the episode, I give you an experiment to uncover how you can reclaim lost time.
1️⃣ List out the 3 big categories:
2️⃣ Write down what you’d do if you had more time in each category.
3️⃣ Reflect on how your life would change if you committed to these things daily.
4️⃣ Compare your time spent on distractions (screen time, TV, etc.) to see how much time you could reclaim.
The challenge: Start investing your time intentionally and watch how it transforms your life.
Resources Mentioned:
📖 The Distraction Addiction – Alex Pang
📖 Time Smart – Ashley Whillans
🌍 4 Day Week Global – Research & case studies on reduced work hours
Share Your Results!
Did this experiment open your eyes to how you're spending time? What did you realize?
💬 Message me on Linkedin@ Alex Gafford and let’s talk about it!
📌 Subscribe & Review
If you enjoyed this episode, please subscribe and leave a review—it helps us reach more people looking to reclaim their time!
🔜 Next Episode: Meet The Founder Who Increased Revenue by Working Less | Dave Rhoades
🎧 Listen now and start reclaiming your time!
In this episode, I sit down with Dave Rhoads, Founder and CEO of Blue Street Capital, to discuss how he implemented a five-hour workday and saw an increase in revenue and productivity. Dave hired me 12 years ago, and I was part of the initial five-hour workday experiment in 2016. Today, you’ll hear his perspective on how it transformed his company, his employees, and his personal life.
We also dive into personal and professional development, the power of focused work, and how optimizing time can lead to a more fulfilling life. Whether you’re a business leader, entrepreneur, or simply looking for ways to work smarter, this episode is packed with insights!
Timestamps & Key Topics:
0:00 - Introduction
2:00 - The 5-Hour Workday Experiment
6:00 - Removing Workplace Inefficiencies
10:00 - Why the Five-Hour Workday Works (But Isn't for Everyone)
15:00 - The Science Behind It
20:00 - Personal Development & Optimized Workflows
26:00 - The Role of Personal Development
30:00 - Daily Routines & Success Habits
35:00 - Final Thoughts & Takeaways
Resources Mentioned:
Connect with Us:
👉 Subscribe & Review: If you enjoyed this episode, please subscribe to the 5-Hour Formula and leave a review on Apple Podcasts or Spotify. Your support helps us reach more listeners and continue bringing you powerful conversations like this one!
Follow The 5-Hour Formula on social media for more insights and behind-the-scenes content. 🚀
This podcast is produced in partnership with www.podlad.com
Host Alex Gafford introduces The 5-Hour Formula, a podcast designed to challenge the way you think about work, productivity, and time.
In This Episode:
Why Listen?
✅ Learn to work smarter, not longer.
✅ Free up time for what truly matters—health, relationships, and passion projects.
✅ Join a community of like-minded professionals redefining productivity.
🔔 Subscribe now—the first full episode drops soon!
📢 Connect & Share:
Produced in partnership with www.podlad.com