Do you find it challenging to find the time to exercise, eat healthy, practice self-care, etc.?...You are not alone! This is one of the most common challenges we hear in the health coaching world. Most of us live fast paced and busy lifestyles, so there is no wonder it can be challenging to find extra time to fit these type of items in. However, it's so important to remember that we can't pour from an empty cup. If we are feeling run down, sick, overly stressed, or experiencing health issues, it's going to be impossible to sustain what we need to get done on a daily basis. Therefore, we will actually be more productive and efficient in the long run if we prioritize our health and wellness. Now this can be easier said than done, so let's discuss some strategies to support you with time management for your health and wellness goals.
Use the Four D's of Time Management Method
The four D's stand for do, delay, delegate, and drop. This approach can help you to better manage your time, so that you will be able to free up some time to nurture your health and wellness.
Do: Write down and work on the items that you must complete.
Delay: Temporarily pause a task that does not need to be completed immediately, and schedule it out for a later date.
Delegate: Reassign an essential task to someone else that is capable of doing it.
Drop: Remove tasks that are unnecessary on your schedule to free up time.
Set Realistic Goals
Something is ALWAYS better than nothing! Setting smaller goals you can achieve is going to be more efficient than setting bigger goals you can't achieve. Below are some examples, and consider referring to this post to support you with setting more realistic goals: https://www.frankies-fitness.com/post/smart-goals
Finding it hard to exercise for 30 consecutive minutes daily?...Maybe start out with trying 30 minutes 2-3xs/week, 10 minutes per day, or 10 minutes 3xs/day.
Finding it challenging to carve out some me time?...Maybe start with setting your alarm 5 minutes earlier to do something for yourself. This could be a meditation, deep breathing, stretching, a devotional, journaling, drinking your coffee in silence, etc.
Finding it challenging to pack a healthy lunch to work everyday?...Maybe start with packing your lunch 2-3xs/week, or keeping some easy to grab fruits and veggies at your office to add to your lunches and snacks.
Identify Available Time Slots
Monitor your daily activities for a week to determine available time slots. Once you've identified these, consider scheduling them or setting alarms as reminders. Remember, even just 5-10 minutes can make a big difference! Also, if you are using the "Four D's for Time Management", ideally some more time slots should open up. Some examples include:
In the morning before daily activities begin
On your breaks at work
In between meetings
During your baby's nap
Later in the evening after everything has winded down
Doing something active with the kids such as a bike ride or walk
Planning is a key component to breaking down the time barrier. Without planning, it's going to make it even more challenging than it already is to prioritize our health and wellness goals. Some examples include:
Making a healthy grocery list
Writing down the plan
Scheduling out exercise, meals, self care time, etc.
Creating a realistic to do list of things that must get done
Creating a backup plan
If you can only find little to none available time slots, consider implementing more convenient and simple actions into your every day. Some examples include:
Parking further away
Taking the stairs rather than the elevator
Taking a few deep breaths
Keeping a journal or coloring book at your desk
Standing up more often
Stretching, walking in place, or doing exercises at your desk
Stocking up on healthier frozen or pre-prepared meals
Keeping easy to grab snacks on hand such as nuts, fruit, veggies, etc.
Keeping some frozen veggies in your freezer
Keeping a jug of water at your desk
Playing a more active game with your kids
Ordering healthy groceries off Instacart
Ordering from restaurants with healthier options
Breaking activities down into short increments
Doing HIIT workouts
Lean on your support system to help you with freeing up some time for your health and wellness. Some examples include:
Delegating some essential tasks to someone that is capable of doing them
Having your spouse watch the kids while you get your "me time"
Creating a chores list for the family
Scheduling out your time on a calendar and sharing it with your family or friends
Having others support with doing some of the cooking
Sending someone else to get the groceries
Meal planning as a family or with friends
Getting your family and friends on board with activity or healthy eating
Leaning on your coworkers for support so you can take breaks as needed
Thank you for stopping by! I hope you have a happy and healthy rest of your week!