How to Find More Time for Health and Fitness

I don’t have the time to get jacked, fix my diet, or get woke.

Or maybe I do….

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You Need to Make Time for Your Goals

Awhile ago I made a video and article on the importance of making time for your goals. If you want to get fitter, improve your diet, or kick ass at your sport, you need to set aside sufficient time in your day for those activities. This time does not magically appear in our lives, no matter how much we may wish for it. So we need to carve that time out, and prioritize those goal-related activities and make them non-negotiable.

When Your Schedule Feels Overloaded

But sometimes scheduling in that time seems impossible. Take me, for example. I have a plan for my first e-course; it’s going to be nutrition-related, and I’m excited to get on it. But finding the time to finish writing out the script, and then film it, and then edit it—plus all of the other details involved—feels daunting in light of my present schedule. This is going to be a huge project. How can I possibly fit in the necessary time to get it done? Even if I break it up into chunks—a little bit every day, which I will have to do—it feels almost impossible right now.

Watch Out for Time Wasters

But then the other day I was on my smartphone, and I took a look at my screen time. Have you ever done this? Looked at how much time you spend on your phone? It’s horrifying. I mean, being a blogger and a YouTuber involves a lot of time working at a computer, being on my phone, being on social media. That is a reality. But not all of my screen time is productive, nor is all of my social media use related to my blog. The amount of time I spent on non-productive activities, on time-wasting apps, on social media scrolling… well, it was shocking.

But then it dawned on me: I could replace those daily time wasters with daily work on my e-course. Even a bit every day. Eventually it would add up and I could get the course done.

But I wouldn’t necessarily be aware of that potential extra time if I continued to go through my day on autopilot. If I didn’t play detective a little bit.

Keep a Time Log

So, here’s a helpful activity if you’re in a situation like me. For one whole day, keep a log of how you spend your time. (I’ve included a printable time log under Recommended Resources below.) At regular intervals—say, every 30 minutes—make note of what you are doing in that moment. Eating breakfast? Write it down. At work? Write it down. Browsing Not Safe For Work posts on Reddit while at work? Write it down. Just don’t tell your boss about it.

So, once you’ve completed a time log for a full day, take a good look at how you spent your time that day. Some of those activities will be important and non-negotiable: brushing your teeth, going to work, spending time with your kids. But, you will probably be surprised by how much time you waste. By how much time you spend on activities that don’t support your priorities. The rabbit hole of social media, for instance.

Prioritize Activities That Add Value

While you’re looking over that time log, ask some important questions:

Which of those activities are helping you?
Which of those activities are adding value?
Which of those activities are non-negotiable?
Which of those activities are not helping you or do not add value?

Consider Trade-Offs

And then, once you’ve done that, consider your trade-offs. In order to achieve your goals, you will need to say no to some things. Which of those activities in your day could you give up or do less of so that you can spend more time on the things that give value to your life? Which of those things are you willing to say no to so that you can say yes to your goals?

Keep it Small and Achievable

If you need to, keep it small. Just five minutes a day dedicated to pursuits that will help you move closer towards achieving your goals, and becoming a better, stronger, and fitter you.

I’ve included a printable time log for you under Recommended Resources below. Print if off and try this activity today.

Recommended Resources

Here is a printable time log* to help you get started:

Planning & Time Use Worksheet

*(This content is used under license from Precision Nutrition Inc. and may not be reproduced, transmitted, or otherwise used or reused in any way without the express written permission of the owner. Copyright © 2020 Precision Nutrition Inc. For more information about Precision Nutrition, visit www.precisionnutrition.com.)

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