1342: The 30x4 Morning Rhythm

CONSISTENT by Primal Potential

Elizabeth Benton

Money, Self-improvement, Inspiration, Transformation, Motivation, Affirmations, Health & Fitness, Mindset, Selfhelp, Weightloss, Education, Loseweight, Goals, Nutrition

5 • 2.6K Ratings

🗓️ 8 September 2025

⏱️ 30 minutes

🔗️ Recording | iTunes | RSS

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Summary

If you’ve ever had one of those days where you were busy all day but not actually productive…this episode is for you.

I’m sharing the morning rhythm that’s working for me right now — a flexible structure I call 30x4. It’s not about what time your day starts. It’s about what you start with.

Instead of getting lost in emails, minutia, or life management, this rhythm helps me lock in the “big rocks” first. And because it’s flexible, it works whether my day starts at 4:30 AM, 7:00 AM, or even later.

Here’s what I’ll walk you through:

Why “busy” doesn’t always mean “productive” — and how to change that.
The 30x4 framework: four 30-minute blocks that set up my day for success.
How I layer activities like exercise + learning + sunlight to maximize time.
Why I focus on order instead of a fixed start time.
Examples of how this rhythm can look different depending on your season of life.

By the end of this episode, you’ll have a simple but powerful structure you can adapt to your own goals — whether that’s health, faith, finances, family, or business.

✨ Remember: it’s not about the time you start, it’s about what you start with.

Transcript

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0:00.0	If you want to be more consistent, you're in the right place. I'm Elizabeth Benton. Welcome to
0:07.1	Consistent, a podcast by Primal Potential that is for all of you who feel frustrated by your lack of
0:13.3	progress or overwhelmed by all the change that you want to make in your life. Here, we stop frantically
0:20.5	chasing new habits and start
0:22.6	strategically building a structure of consistency. Let's get into it.
0:29.8	Hello, everybody. Welcome back to the Primal Potential Podcast. We went nerdy on Saturday.
0:37.3	If you missed Saturday's episode, we were talking
0:40.2	in 1341 about your body's natural production of GLP-1s and diet and lifestyle strategies to
0:49.0	increase the production of your body's natural GLP1 as well as the lifestyle choices that decrease your
0:57.7	body's production of GLP1, which can leave you feeling more hungry and less satisfied and
1:03.4	experiencing more food noise. Today we're going in a very different direction while Saturday's
1:07.4	episode was super nerdy. So if you love the nerdy stuff, go check out 1341.
1:12.6	Today I want to share with you a specific strategy that I have been practicing for
1:19.8	efficiency and productivity in a lifestyle that is very unpredictable.
1:26.5	I used to be a big morning routine person and a super early riser.
1:34.0	Before I had kids, I loved starting my day at 4.30 in the morning and I would always feel like
1:41.0	by 8 in the morning, I had done more than a lot of people do in their full
1:45.2	workday because I had no distractions. Nobody was emailing me or messaging me on Slack or
1:51.7	texting me at 5 a.m. And also, my brain is the sharpest in the morning. So I wasn't having to do hard things intellectually at three
2:02.9	in the afternoon. So I was way more productive in the morning. And then I had kids. And not only
2:09.7	kids, but just more responsibilities. I've got chickens. I've got goats. Inevitably,
2:14.6	it is not a rare occurrence that I think I'm about to start my workday,
	...

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