One of the most common obstacles people face when trying to improve their health and fitness is time, or rather, the feeling that they don’t have enough of it.
We hear it all the time:
“I want to exercise more, but I just don’t have the time.”
But here’s the truth: we all get the same 168 hours each week. Whether you're a CEO, a parent, or a student, the difference between those who make progress and those who don’t often comes down to how that time is used, not how much of it they have.
Why Time Feels Like a Barrier
In today’s fast-paced world, it’s easy to feel time-poor. Between work, family, social obligations, and trying to rest or unwind, there never seems to be enough hours in the day.
Here are some of the key reasons time becomes a barrier:
• Lack of awareness: Most people don’t track their time – they assume they’re busier than they really are.
• The all-or-nothing trap: Believing if you can’t do a full 60–90 minute workout, it’s not worth doing anything.
• Over commitment: Trying to do too much without setting boundaries or leaving space for yourself.
• No clear routine: Without structure, time slips away into low-priority tasks.
If this sounds familiar, you’re not alone – but there’s a solution.
How to Take Back Control of Your Time
1. Start with a Time Audit
Just like budgeting your finances, auditing your time helps you understand where it’s going. When you actually track it, you’ll often discover hidden hours you didn’t realise you had.
Time Audit Template Below
2. Plan With Purpose
Once you know where your time goes, take control by planning your week in advance. Schedule workouts like you would a meeting. Allocate time for meal prep. Create structure that supports your goals.
Tip: Use digital calendars or planners to block time out.
3. Embrace Short, Effective Workouts
You don’t need an hour. A 20-minute workout, brisk walk, or mobility session can make a massive difference – especially when done consistently.
Think: “Some is better than none.”
4. Stack Healthy Habits
Combine new habits with existing ones. For example:
• Stretch while watching TV
• Do squats while brushing your teeth
• Prep tomorrow’s breakfast while listening to a podcast
Habit stacking makes it easier to fit healthy routines into your day without needing extra time.
5. Protect Your Energy
Not all time is created equal. Some tasks drain you, while others energise you. Prioritise activities that fuel your body and mind, and reduce time spent on things that leave you feeling flat.
6. Let Go of Perfection
Perfectionism is a hidden time thief. Don’t wait for the perfect moment, just start. Missed a workout? Don’t write off the whole week. Just reset and keep going.
The Time Audit Tool: Where Are Your 168 Hours Going?
Use this simple framework to assess your current week. Be honest, it’s not about judgement, it’s about awareness.
Category Notes Hours per Week
Sleep Aim for 49–56 hrs (7–8 hrs/night)
Work/Commute Include travel time
Family Time Meals, playtime, helping with homework
Household Responsibilities Cooking, cleaning, admin
Screen Time (TV/Social) Biggest time leak for most!
Exercise/Movement Walks, gym, stretching, classes
Self-Care & Recovery Reading, baths, journaling
Meals & Meal Prep Include eating and prepping
Other (Appointments etc.) Anything else you regularly do
Total /168
Once completed, ask yourself:
• Where am I spending time that doesn’t align with my goals?
• What can I reduce or delegate?
• What time blocks could I use for movement or meal prep?
• Where can I trade screen time for self-care or physical activity?
Final Thoughts
Health and fitness don’t require hours a day. They require clarity, intention, and consistency. If you’re not budgeting your time, it’s impossible to truly know where you’re at – just like with money. Once you do a time audit, you’ll likely find you have more control than you realised. Remember: it’s not about being perfect. It’s about making small, consistent shifts in how you use your time, so you can start prioritising yourself and moving toward the results you want. You have 168 hours. Start choosing how you use them!
