THE BIG ROCKS IN YOUR JAR OF LIFE
In life, as in nutrition and wellness, the order in which we prioritize things matters. The "big rocks, pebbles, and sand" analogy — popularized by Stephen R. Covey in his book “The 7 Habits of Highly Effective People” — is a great way to think about how we manage our habits and goals. If we fill a jar with sand first, there's no room for the big rocks. But if we start with the big rocks, the smaller elements can fit around them. When it comes to nutrition, fitness, and overall well-being, making sure the most important things are prioritized first can mean the difference between spinning our wheels and making sustainable progress.
BIG ROCKS: THE FOUNDATIONS THAT MATTER MOST
The big rocks are the non-negotiables—the habits that make the biggest impact on health and well-being. These should always come first because they lay the groundwork for everything else. These foundations can feel “boring” or “basic,” and are so important. In terms of nutrition and wellness, big rocks include:
Consistent eating habits – Getting enough total energy (calories) and protein to support health, performance, and body composition goals.
Sleep quality and quantity – Prioritizing rest to allow for recovery, hormone regulation, and overall health.
Daily movement – Walking, resistance training, or any intentional movement that keeps the body active.
Hydration – Drinking enough water to support digestion, energy, and physical function.
Stress management – Managing stress through mindfulness, boundaries, or relaxation techniques.
Nutrition is only one part of life! Other big rocks might be family and friends/relationships, a source of income, and other highly prioritized stuff that is necessary for a fulfilled life (for you).
If these elements are in place, everything else will have room to fit. And conversely, if they aren’t prioritized, it can make it challenging and frustrating to figure out how to fine-tune and readjust the other contents of your life to make them a priority.
PEBBLES: IMPORTANT, BUT NOT ESSENTIAL FOR PROGRESS
Pebbles are the things that enhance results but aren’t foundational. They can improve progress, but they shouldn't take precedence over the big rocks. In a nutrition and fitness context, pebbles might include:
Macro tracking – A useful tool for awareness and precision, but not a requirement for overall health.
Meal timing – Spacing out protein intake and fueling workouts properly can help, but total daily intake matters more.
Supplementation – Some supplements can be helpful, but they won’t fix a poor diet or lack of consistency.
Specialized workouts – Advanced training techniques and conditioning sessions, or even “passion” activities, can add value but are secondary to regular movement and strength training.
Similarly, outside of nutrition, pebbles might include hobbies, passion projects, or professional goals that add enjoyment and meaning but are not absolutely essential (for you).
SAND: THE SMALLEST DETAILS THAT FILL THE GAPS
Sand represents the small, often overemphasized details that only matter once the big rocks and pebbles are in place. (These are the fads and supplements and buzzwords that you might see influencers talking about on social media.) These can include:
Fancy “superfoods” – Ugh, I kind of can’t believe that I used that made-up marketing term that hypes up nutrient-dense foods. Berries, dark, leafy greens, avocados…they fall into this category, and you don’t need to be swayed into getting them through a fancy, expensive powder.
Trendy diets or fads – Can be interesting experiments but aren’t necessary for success.
Perfect meal composition every single time – A great goal, but one imperfect meal or snack won’t make or break progress.
Wellness extras – Think massage guns, ice baths, or infrared saunas. Beneficial? Sure. Essential? Not at all.
Beyond nutrition, other grains of sand might include social media, aspects of your social life, or entertainment like watching TV or playing video games — enjoyable but not crucial to survival or fulfillment.
Many people get caught up in the sand and pebbles, worrying about small details like whether they should eat six meals a day or take the latest supplement while ignoring their sleep, hydration, and overall food quality. But if the big rocks aren’t in place, these smaller factors won’t make much of a difference. You can only fit a finite number of things in your jar, and you get to choose both the contents and their priority.
So, if you're feeling overwhelmed by nutrition and wellness advice, take a step back and ask yourself: Are my big rocks in place? If not, start there. The pebbles and sand can come later, fitting into the structure you’ve already built.
At the end of the day, the most effective approach isn’t about doing everything—it’s about focusing on what truly matters first.
What are your big rocks, and are they in place the way you’d like them to be? Would love to know more about how you make these a priority in the comments!
