Time & Mindset Management

In today's fast-paced world, time seems like a constantly dwindling resource. We juggle work, family, social commitments, and countless other obligations, often feeling like there simply aren't enough hours in the day. Amidst this whirlwind, crucial aspects of our well-being – staying in shape, healthy eating, and regular physical activity – often fall by the wayside. We tell ourselves we're too busy, but the truth is often that we prioritise other things over our own health. 

The "Busy" Excuse: Prioritising Others Over Ourselves

We've all been there: skipping a workout because of a work deadline, grabbing fast food because we're short on time, or sacrificing sleep to take care of someone else's needs. While caring for others is important, consistently neglecting our own well-being ultimately hinders our ability to effectively support those around us. When we're running on empty, our energy levels, mood, and overall health suffer, making us less effective in all areas of our lives. Recognising this pattern of prioritising others to the detriment of our own health is the first step towards making positive changes.

Time Management Strategies for a Healthier Lifestyle:

1. Time Audit: Understanding Where Your Time Goes:

   The first step in effective time management is understanding how you currently spend your time. Conduct a time audit for a week, tracking your activities in 30-minute or 1-hour increments. This will reveal time-wasting habits and identify pockets of time you can reclaim for healthier activities. This self-monitoring is a key component of behavioural change interventions. (1)

2. Schedule It In: Treating Health Like an Appointment:

   Just as you schedule important meetings and appointments, schedule your workouts, meal preparation time, and self-care activities. Treat these appointments as non-negotiable commitments. Putting them in your calendar makes them more concrete and less likely to be skipped. This aligns with implementation intentions, which link specific situations with planned actions. (2)

3. Batch Cooking and Meal Prepping: Saving Time in the Kitchen:

   Preparing meals in advance can save significant time during the week. Dedicate a few hours on the weekend to batch cooking or meal prepping. This involves cooking large quantities of healthy meals or preparing individual portions that can be easily reheated or assembled. This eliminates the temptation to grab unhealthy takeout or convenience foods when time is tight. Studies show that meal planning is associated with healthier dietary intake. (3)

4. Maximise Efficiency: Combining Activities and Multitasking (Strategically):

   Look for opportunities to combine activities. For example:
   1. Listen to podcasts or audiobooks while walking, running, or doing household chores.
   2. Walk or bike to work or run errands instead of driving.
   3. Incorporate short bursts of exercise, like squats or push-ups, during commercial breaks while watching TV.

While multitasking can sometimes be detrimental, strategically combining compatible activities can free up valuable time.

1. The Power of Short Bursts: Micro-Workouts and Mini-Meals:

   Even if you can't dedicate long periods to exercise or meal preparation, short bursts can make a difference. Incorporate micro-workouts throughout the day, such as 10-minute walks, stair climbing, or bodyweight exercises. Similarly, prepare quick and healthy mini-meals or snacks to avoid prolonged periods of hunger and prevent unhealthy food choices. Research supports the benefits of short bouts of exercise for improving health outcomes. (4)

2. Saying "No" and Setting Boundaries: Protecting Your Time:

   Learning to say "no" to non-essential commitments is crucial for protecting your time and prioritising your well-being. Setting clear boundaries with work, family, and social obligations will prevent you from becoming overextended and ensure you have time for healthy activities.

3. Prioritise Sleep: The Foundation of Health and Productivity:

   Adequate sleep is essential for both physical and mental health. Aim for 7-9 hours of quality sleep per night. Prioritising sleep can improve energy levels, mood, and cognitive function, making it easier to stick to your healthy habits. Sleep deprivation has been linked to various negative health outcomes, including metabolic dysfunction and poor dietary choices. (5)

4. The Two-Minute Rule: Overcoming Procrastination:

   If you're struggling to start a task, use the two-minute rule. Commit to doing the activity for just two minutes. Often, this small initial step is enough to overcome inertia and motivate you to continue.

5. Utilise Technology: Apps and Tools for Time Management and Tracking:

   Numerous apps and tools can help with time management, meal planning, fitness tracking, and mindfulness practices. Explore different options and find those that work best for you.

6. Plan Your Week: Setting Intentions and Prioritising Tasks:

   At the beginning of each week, take some time to plan your schedule and prioritise tasks. Identify the most important activities and allocate time for them. This proactive approach will help you stay organised and prevent your health goals from being pushed aside. Planning and prioritising are core time management skills that contribute to increased productivity and reduced stress.

Making Healthy Choices a Priority:

• Nutrition:

  • Plan your meals and snacks in advance.
  • Keep healthy snacks readily available.
  • Learn quick and healthy recipes.
  • Focus on whole, unprocessed foods.
  • Hydrate throughout the day.

• Physical Activity:

  • Find activities you enjoy.
  • Schedule workouts like appointments.
  • Start small and gradually increase intensity and duration.
  • Find a workout buddy for motivation and accountability.
  • Incorporate activity into your daily routine (e.g., taking the stairs, walking during lunch breaks).

• Self-Care:

  • Schedule regular breaks throughout the day.
  • Engage in activities that help you relax and de-stress (e.g., reading, meditation, spending time in nature).
  • Prioritise sleep.
  • Connect with loved ones.
  • Practice mindfulness.

Shifting Your Mindset: From "I Don't Have Time" to "It's a Priority"

The key to managing your time effectively for a healthier lifestyle lies in shifting your mindset. Instead of thinking "I don't have time," start thinking "My health is a priority." When you truly prioritise your well-being, you'll find ways to make time for the activities that support it.

Conclusion

Making time for fitness, nutrition, and self-care doesn't require a complete overhaul of your life. By implementing these time management strategies and shifting your mindset, you can create a sustainable and healthy lifestyle. Remember, small, consistent changes can lead to significant results over time. Prioritising your well-being is not selfish; it's an investment in your overall health, happiness, and ability to effectively care for yourself and others.

References:

1. Kanfer FH. Self-regulation: research, issues, and speculations. Am Psychol. 1977 Feb;32(2):127-38.
2. Gollwitzer PM. Implementation intentions: strong effects of simple plans. Am Psychol. 1999 Sep;54(9):493-503.
3. Ducrot P, Méjean C, Bellisle F, Allès B, Péneau S, Hercberg S. Meal planning is associated with food variety, diet quality and body weight status in French adults. Br J Nutr. 2011 Nov;106(10):1588-95.
4. Wen D, et al. Effects of short-term bursts of vigorous exercise on cardiovascular health and exercise capacity: A meta-analysis. J Sport Health Sci. 2022 Mar;11(2):162-171.
5. Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring). 2008 Mar;16(3):643-53.