How to Find Time for Your Health When You Have No Time?

Mar 03, 2025

In a world where schedules are packed and to-do lists never seem to end, finding time for health can feel impossible. Work, family, social commitments, and daily responsibilities often take priority, leaving little room for self-care. But the truth is, without prioritizing our health, we risk burnout, exhaustion, and long-term consequences that affect every aspect of our lives. Sometimes, it's about making small adjustments—choosing a 20-minute workout instead of skipping exercise entirely or preparing simple, nutritious meals over elaborate recipes.

So how can we take care of our bodies when we feel like we have no time? The key is to focus on the essentials and reclaim wasted time.

The Non-Negotiables of Health--

When life gets busy, it’s easy to let health fall to the bottom of the priority list. But the three pillars of health—nutrition, exercise, and sleep—must be maintained if we want to show up as our best selves. Here’s why each one is crucial and how to make it work in a busy life:

1. Nutrition: Fueling Your Body Efficiently

Meal Prep in Advance: Dedicate one day a week to prepping healthy meals so you’re not scrambling for food when time is tight. Or at the very least, plan what your meals will be for the week ahead.
Simplify Your Choices: Stick to whole, real foods. Think lean proteins, healthy fats, and fiber-rich veggies to keep you full and energized.
Quick Wins: Keep easy-to-grab snacks like nuts, fruit, and yogurt on hand to avoid grabbing unhealthy convenience foods.

2. Exercise: Move More, Even in Small Doses

Short, Effective Workouts: A 20-minute strength session or HIIT workout can be just as effective as an hour at the gym. (Check out the BUILD in 20 Program if you need short strength workouts!).
Incorporate Movement Into Your Day: Take the stairs, park in the furthest spot away at work, or go for a walk while on phone calls.
Schedule It Like an Appointment: Block workout time in your calendar just like you would any important meeting.

3. Sleep: The Ultimate Recovery Tool

Prioritize Consistent Bedtimes: Going to bed and waking up at the same time daily improves sleep quality.
Create a Wind-Down Routine: Reduce screen time before bed, and try reading or meditating to relax. I do a sleep meditation every night before bed and it's a game changer for me to fall asleep.
Set Up A Tranquil Environment: Make your sleep environment cool, dark, and quiet to maximize rest.

Where to Take Back More Time--

If you feel like you don’t have time for your health, let's make sure you are not spending time on things that don’t serve you. Here’s where to cut back:

1. Reduce Social Media Scrolling

It’s easy to get sucked into the endless scroll on Instagram, TikTok, or Facebook. Set app limits or replace this habit with a short workout, meal prep, or mindfulness practice.

2. Say No More Often

We often overcommit to things that drain our time and energy. Prioritize what truly matters and don’t be afraid to decline non-essential obligations.

3. Streamline Daily Tasks

Use grocery delivery instead of hitting the market
Plan your week in advance to reduce last-minute stress.
Delegate household chores when possible.

4. Combine Activities

Listen to a podcast while exercising.
Walk during work calls.
Prep meals while catching up on your favorite show.

5. Ask For Help

No one seems to want to ask for help these days, but here is a reality—if you have no time to take care of your health, you need HELP. Don't be afraid to ask your partner, friend, or family members to help you. Give them a specific task you need help with, and you might be amazed how happy they would be to support you.

Final Thoughts

There will never be “more time” to take care of your health—you have to create it. By focusing on what truly matters and cutting out what doesn’t, you can fit in the essentials even in the busiest of seasons. Start small, be consistent, and remember that your health is your greatest asset. Without it, everything else becomes harder. Prioritize yourself so you can show up stronger for everything and everyone else in your life.