Episodes
Tuesday Apr 24, 2018
#22: No Time To Get Healthy?
Tuesday Apr 24, 2018
Tuesday Apr 24, 2018
No Time to Get Healthy?
Isn’t it frustrating when you want to get healthy but you don’t feel like you have any wiggle room in your schedule to make it happen?
Today’s episode is all about strategies for fitting in healthy habits without tipping over your stress bucket.
HOW TO FIT IN THE THINGS YOU CARE ABOUT
1: TIME MAPPING:
Start to get clear on how much extra busyness you may have in your schedule.
Record what you're doing for a day or two to see how time you’re spending on things you care about (work, family, social time, etc.) vs. engaging in time sucking activities that don’t bring much joy and can actually leave us feeling more drained (social media scrolling, Netflix, etc.).
Time mapping allows you to see if there are disparities between what you THINK are your priorities and how you’re actually spending your time. You may be surprised at how much more time you have than you realized, just as we were!
Caveat: Time mapping is not about figuring out to be productive 24/7. No, it’s all about clearly assessing your situation so that you feel more in control of your time.
2: THE 80/20 PRINCIPLE
Also known as the Pareto Principle, this is the idea that in many situations, 80% of our results come from 20% of our efforts.
This principle allows us to focus on the things that truly move the needle for our health.
Examples of the Pareto Principle in Action:
- Batch cooking meat and veggies vs. complicated recipes that only last 1 meal
- Going to bed so you’ll be rested and productive vs. staying up to do chores or look up recipes
- Doing 20 mins of heavier resistance training vs. an hour of cardio
- Making time to sit down and eat mindfully vs. gobbling food in the car or while you’re multi-tasking.
3: GET IT ON THE CALENDAR
- Meal planning
- Shopping
- Food prep
- Exercise
- Social time/Play/Fun
Planning a week or 2 in advance allows you to see ahead of time where you might hit roadblocks that interfere with your healthy behaviors.
4: GET AHEAD OF POTENTIAL ROADBLOCKS
If you don’t plan ahead, you might forget that the coming weekend will be taken up with a seminar, which means you won’t have time for shopping or food prep. If you are looking ahead a bit, you can work around these events and be sure to get everything in.
Examples of Potential Roadblocks:
- Evening meetings
- Kids activities (parties, practices, sporting events, etc.)
- Travel
- Houseguests
- Parties
Letting roadblocks derail you leads to frustration and can cause you to throw up your hands, thinking “I’ll get back to this when life calms down.” Get clear that life probably isn’t going to calm down (sorry!) and start to work with the life you have.
5: USE THE “IN BETWEEN” MOMENTS
You don’t always need a huge chunk of time to get things done and, actually, this is a form of black or white, all or nothing thinking. Don’t skip it because you don’t think you have time to do something “perfectly”.
In just 15 minutes, you could:
Cook a batch of taco meat
Do a short workout or go for a walk
Cut up veggies to stir-fry that evening
6: BALANCE YOUR RESPONSIBILITIES
- If you’re a mom, this can feel tricky since that is your #1 priority but know that getting healthy allows you to show up more fully AND be a great role model for your kids.
- Learn to delegate chores. This will help them in the long run!
- Communicate with your family so they understand why you need to set aside time for things like cooking, exercise, and sleep
WRAP-UP:
This episode talks about the tools and strategies we use with our clients to move past the obstacle of “not enough time”.
Very likely, we missed some. If you have ideas or recommendations that might be helpful to others, please chime in on our Facebook on the Mind Your Body Podcast Facebook Page.
We’d LOVE to hear from you!
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
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