Sunday Sports Club with Allison Kuch
Episode: Routines for Real Life
Guest: Shelby Sacco Spinek
Date: January 18, 2026
Producer: Dear Media

Episode Overview

This episode centers on practical habit-building and daily routines, specifically how "real life" (think: work, marriage, parenting) impacts and can even enhance them. Host Allison Kuch is joined by self-improvement content creator and podcast host Shelby Sacco Spinek, known for her down-to-earth approach to personal growth. Together, they unpack how small shifts, strategic planning, and flexible mindsets can create long-lasting positive change—without an “all-or-nothing” mentality.

Key Discussion Points & Insights

1. Shelby’s Approach to Habits and Self-Improvement

• Self-Image & Perspective: Shelby describes herself as a "big sister obsessed with self-improvement," aiming to demystify getting your life together and reaching personal goals ([00:29]).
  • "I always describe myself as a big sister who is obsessed with self improvement. Getting your life together, figuring out how to accomplish your goals." – Shelby ([00:29])
• Identity Shift: She identifies as a “type B that learned how to be type A to be successful,” emphasizing that intentional habits can override natural tendencies.

2. Building Foundational Habits

• Starting Small: Shelby’s first major habit shift was simply waking up a little earlier.
  • She stresses gradual change over drastic shifts: “I started waking up just 15 to 20 minutes earlier and then getting the hang of that... let my body adjust” ([04:41]).
• Morning Routine Evolution:
  • Wakes up at 5 am daily (for five years), despite naturally being a night owl ([02:51]).
  • Sleep routine adapted over several months, slowly shifting both bedtime and wakeup by increments.
  • “You don't have to go from 9am to 5am overnight. Your body—and your life—adjust better over time” ([05:37]).
• Fitness as Mental Wellness: Physical exercise is as much for mental health as it is for the body ([01:36]).

3. Flexibility and the Role of Relationships

• Coexisting Routines in Marriage:
  • Shelby’s husband does not wake up at 5 am, and at various times they have slept in separate rooms, highlighting the importance of maintaining individual routines while supporting each other’s goals ([08:46]-[10:53]).
  • “You shouldn't make your relationship a reason or like an excuse for why you can't change your own life.” – Allison ([10:53])
• Communication: Sharing goals with partners and family ensures support, not inadvertent sabotage ([11:20]).

4. Routine Flexibility: Plan B for “Real Life”

• Vacations & Life Changes: Shelby creates a “plan B” routine for travel or disruptions—a shortened, simplified version of her daily habits ([12:34]).
  • "I'm more realistic. But I still have a plan." – Shelby ([13:09])
• Adapting to Parenthood:
  • Shelby expresses excitement about the prospect of adapting routines for future kids, seeing it as a new challenge rather than a barrier ([15:22]).
  • Allison echoes that morning time often becomes even more important for parents seeking solo time ([16:45]).

5. Habit Stacking & Time Management

• Habit Stacking Explained: Pairing new habits with existing ones makes change easier and sustainable. Examples:
  • Listening to podcasts while working out/walking ([20:29])
  • Reading or sending texts only during particular routines (e.g., during a car ride or on a walk), ensuring focus time and reducing stress ([27:12]-[28:20])
• Making Unpleasant Tasks Enjoyable: Shelby pairs dreaded chores (like laundry or grocery shopping) with enjoyable activities (like audiobooks), which transforms her outlook ([25:28]-[26:03]).

6. Identifying and Replacing “Time Sucker” Habits

• Addressing TV & “Comfort” Traps: Watch for habits that sap time or don’t serve current goals. If you want to relax, find an activity that offers relaxation but also aligns with your ambitions (e.g., reading or light cleaning while watching TV) ([29:19]-[31:55]).
• Root Cause Approach: Understand what you’re actually craving from an “unhelpful” habit and experiment with substitutions.

7. Keystone Habits & “Snowball Effect”

• Making Your Bed: This seemingly small act builds a success loop and lays groundwork for other good habits—described as a “keystone habit” ([39:55]-[41:22]).
  • “When you form that [habit] pathway and understand how to create a habit in the first place, other habits follow more easily.” – Shelby ([41:12])
• Exercise: Another high-impact keystone; it often leads to healthier eating and more movement overall ([41:30]).

8. The Science of Habits: Cues, Routines, Rewards

• Building Habit Loops: Each habit consists of a cue (trigger), routine (action), and reward (benefit) ([42:07]-[43:53]).
  • Understanding your own loops (e.g., stress → late-night snacking → dopamine spike) arms you to swap routines while keeping the cue and reward.

9. Habits for Busy Parents

• Practical Suggestions:
  • Carve out small, protected “me time” slots (even just 5-10 minutes), ideally in the morning or right after kids’ bedtime.
  • Stack habits so health-boosting or relaxing actions become built-in (e.g., tidy up while listening to music, walk while scrolling social) ([51:36]-[55:01]).
  • Plan B routines are especially crucial for parents, so a disrupted day doesn’t mean “failing” at your goals ([55:33]-[56:08]).

10. Motivation vs. Discipline

• “Motivation might be there 50% of the time. Discipline is what ensures you show up regardless.” – Shelby ([60:38])
• Small, daily follow-through builds true discipline (e.g., making your bed, going for a walk) ([59:59]-[60:25]).
• Habits, eventually, become automatic—like washing your hands after using the bathroom ([60:49]).

Notable Quotes & Memorable Moments

• “You have to handpick your habits and small choices, because that's the key to massive change.” – Shelby ([34:13], [65:36])
• “If you don't like something, just change it. But change it by one small step.” – Shelby ([65:06])
• “I will never not wake up at 5am again. Which is crazy, because I would’ve never described myself as a morning person before.” – Shelby ([02:51])
• “You shouldn’t make your relationship a reason or excuse for why you can’t change your own life.” – Allison ([10:53])
• “Once you become aware, you can change your life.” – Shelby ([33:39])
• On making bed as keystone: “You’re forming a habit pathway. Once you’ve done it, it’s easier for other good habits to follow.” ([41:22])
• “The key takeaway: One small intentional habit will change your life.” – Shelby ([65:36])
• “My advice: start so small with one habit you can do every single day.” – Shelby ([56:44], [65:58])
• “Your thoughts control your actions, your feelings, who you show up as.” – Shelby ([65:58])

Timestamps for Key Segments

| Segment | Timestamp | |-----------------------------------------------------|-------------| | Shelby’s personal background | 00:29 | | How she started waking up at 5am | 02:51 | | Adapting to early wakeups slowly | 04:41 | | Habit stacking examples | 20:29, 25:28| | On maintaining habits during vacations/interruptions | 12:34 | | Routines in marriage & communication | 08:46-11:02 | | Keystone habits: making bed, exercise | 41:22, 41:30| | Science of habit loops | 42:07 | | Advice for busy moms | 51:36 | | Importance of discipline over motivation | 60:38 | | Book recommendations & self-improvement | 63:27-64:18 | | Final advice: how to start | 65:58 |

Actionable Takeaways

• Start with One Small, Consistent Habit: Choose something sustainable and make it non-negotiable (e.g., making your bed, five minutes of affirmations).
• Stack New Habits onto Existing Routines: Listen to a podcast while walking, text friends only during downtime, meal prep while catching up on a favorite show.
• Stay Flexible—Have a “Plan B” Routine: Life will interrupt, so plan in advance what you’ll do when it does.
• Communicate Goals in Relationships: It helps partners/family support you, not derail you.
• Discipline > Motivation: Building discipline through small, daily actions is the foundation for lasting change.

For more from Shelby:

• Instagram & TikTok: @shelbysaco5
• Podcast: Sad to Savage
• Coming in 2027: Shelby's debut book

This episode is a must-listen for anyone seeking realistic, actionable ways to improve daily routines, especially at times of transition or when “real life” threatens to throw you off course.