Making Time for Healthy Changes: A Practical Guide

Changing our food and exercise habits often sounds easy—until we try to put them into practice. The challenge isn’t lack of motivation; it’s that our time is already fully allocated to existing habits. Time is a limited resource, and any new activity must replace something else. Our brain often resists change, making us believe we have to sacrifice something valuable. But the truth is, prioritising health does not mean giving up what matters most—our work, relationships, or leisure activities. Instead, it means being intentional about how we use our time.

Practical Tips for Making Time

1) Be Intentional: The Power of Choosing

Use the attached Weekly Planner to assess your current schedule and identify available time slots. Begin by filling in your fixed commitments such as work and essential tasks. Then, prioritise your health by budgeting small, manageable time blocks for key activities:

• Supplements: 2 minutes, 4 times a day
• Exercise: 30 minutes, 3 times per week
• Meal Preparation & Eating: 30 minutes, twice daily + 1 hour for dinner

2) Reclaim Time Spent Resisting Action

A significant portion of time is lost to internal battles—resisting action, overthinking, or talking ourselves out of healthy choices. Research suggests that people spend approximately 46.9% of their waking hours thinking about something other than what they’re doing, leading to decreased happiness. Additionally, studies indicate that individuals waste an average of 1.59 hours per day procrastinating, much of it through internet use and distractions. Instead of spending precious time debating action, reclaim that time with these strategies:

• 5-4-3-2-1 GO: Count down and take immediate action.
• The 2-Minute Rule: Commit to just 1 or 2 minutes of an activity. Often, once you start, you’ll want to continue. For example, commit to a 2-minute jog—you may find yourself extending it to 20 minutes once you’re moving.

By consciously setting aside time for health, it becomes a part of your daily habits.

3) The Rewards of Prioritising Health

Committing to better nutrition and exercise leads to improved mood, immune function, energy levels, and cognitive clarity. The result? We become more efficient with our time, gain a fresh perspective, and experience an overall sense of accomplishment. Instead of feeling like we’re losing time, we gain it through increased productivity and well-being.

4) Socialising & Strengthening Relationships Through Food and Exercise

Prioritising health doesn’t mean isolating yourself or sacrificing time with loved ones. In fact, socialising and relationship-building can be seamlessly integrated into your new habits:

• Cook & Eat Together: Involve family, friends, or your partner in meal preparation and dining. Cooking together strengthens bonds, makes healthy eating enjoyable, and turns mealtime into quality time.
• Exercise as a Social Activity: Instead of catching up over coffee or drinks, suggest a walk, a weekend hike, a dance class, or even a casual game of tennis. This way, you stay active while maintaining strong social connections.
• Active Family Time: Play sports with your kids, go for a bike ride with your partner, or take a group fitness class with friends. Shared physical activity promotes well-being while reinforcing important relationships.
• Meal Planning with Others: Planning and prepping meals together can be a fun and educational experience. Share recipes, grocery shop as a team, and make healthy eating a collaborative effort.

Additional Strategies to Overcome Overthinking and Procrastination

1. Set Clear, Achievable Goals: Break down larger objectives into smaller, manageable tasks. This reduces the feeling of being overwhelmed and makes it easier to take the first step.
2. Utilise Time Management Tools: Incorporate planners or digital apps to schedule specific time slots for meal planning, grocery shopping, and exercise. Having a visual representation of your schedule can enhance commitment and accountability.
3. Practise Mindfulness Techniques: Engage in mindfulness practices, such as meditation or deep-breathing exercises, to help stay present and reduce the tendency to overthink.
4. Limit Distractions: Identify common distractions, like excessive internet browsing or social media usage, and set specific boundaries to minimise their impact on your productivity.
5. Use the 5-4-3-2-1 GO and 2-Minute Rule: When you catch yourself procrastinating or overthinking, use 5-4-3-2-1 GO to take immediate action. If a task feels overwhelming, commit to just 2 minutes—once started, you’re more likely to continue.
6. Seek Support: Share your goals with friends, family, or a support group. Having a support system can provide encouragement and hold you accountable for your actions.

By implementing these strategies, you can effectively reduce time spent on overthinking and procrastination, thereby freeing up valuable time to focus on and prioritise your health and well-being.

Next Steps: Plan Your Week

Use the Weekly Planner provided to visualise how you’ll integrate these changes into your routine. Small, intentional swaps can lead to significant improvements in your health and quality of life.

Start today—choose one small change, commit for two minutes, and see where it takes you!