For years I told myself I didn’t have time. Time for a proper workout, time to eat without rushing, time to just breathe. It wasn’t until I got honest about what was actually going on—and what I could change—that things shifted. This isn’t a productivity hack list. It’s what actually worked for me: a mix of mindset, boundaries, and small, repeatable actions that made “finding time” feel less like guilt and more like something I could actually do.
What was really going on
I wasn’t missing time; I was prioritising everything else first. Work, family, the never-ending to-do list. Moving and taking care of myself slipped to the bottom because it felt optional. Once I named that, I could start making different choices instead of waiting for a “better” week that never came.
Reframe: time vs energy
I stopped asking “when do I have time?” and started asking “when do I have energy?” For me, that was often early morning or right after the school run—short windows, but predictable. I matched my effort to those windows: 5–10 minutes on low-energy days, a bit more when I had it. Our 5-minute fitness post is built for exactly that: real moves in real time, no equipment required.
Block it like an appointment
If it’s not in the calendar, it doesn’t happen. I put movement and meal prep in my week the same way I put meetings and appointments. Even 15 minutes blocked as “move” or “prep lunch” made a difference. I didn’t always use the full block, but having it there meant I often did.
Lower the bar
I used to think it had to be a full workout or nothing. Letting “something is better than nothing” become the rule changed everything. A 5-minute stretch, a walk around the block, or a few squats while the kettle boiled all counted. On the busiest days, that was the win. Over time, those small wins added up and made longer sessions feel possible again.
Use what you already do
I stacked movement onto things I was already doing: a few calf raises while brushing my teeth, a walk while on a call (when I could), or a quick circuit while the kids played. I didn’t add new “slots” so much as I used existing ones differently. That reduced the mental load of “finding” extra time.
Say no to one thing
Finding time often means not doing something else. I had to get comfortable saying no—to an extra commitment, to one more scroll, or to the idea that I had to do everything myself. Freeing up even 20 minutes a few times a week gave me back a slot I could use for movement or rest.
Start here this week
Pick one of these and try it without changing anything else:
- Block one 10- or 15-minute slot in your calendar for “move” or “prep” and treat it like a non-negotiable.
- Do one 5-minute session from our 5-minute fitness post—at home, no equipment.
- Add one “stack”: e.g. 10 squats or a 2-minute stretch after something you already do every day (coffee, brushing teeth, etc.).
Notice what works and what doesn’t. Adjust. No need to do all three; one is enough to start.
When it still feels impossible
Some seasons are genuinely packed. If you’re in one, focus on the smallest version of the habit: one 5-minute move, one blocked slot, or one “no” to something that isn’t serving you. And if you’re dealing with burnout or health issues, consider talking to a doctor or a counsellor. Sometimes “finding time” is really about recovery and support, not better scheduling.
Optional: a few things that helped me
If you’re curious what made it easier for me personally—things like a simple timer, a favourite water bottle, or an app I used for short workouts—I’ve listed them in one place so the main article stays focused on what you can do without buying anything. You’ll find that list in the Related reads or optional resources section below, or in a follow-up post. The strategies above stand on their own; products are optional.
Related reads
For short, doable movement: our 5-minute fitness post. For meal ideas that save time: grocery-store chicken 3 ways. For more on balancing training and life: our fitness and lifestyle articles in the section below.