By: Chris Gates

“I don’t have time.”

If you’ve ever said that about exercise, you’re not alone. In fact, it’s probably the number one reason people give for not taking better care of themselves.

It’s usually not a lack of knowledge. Most people already know they should exercise, eat more protein, walk more, and build healthier habits.

It’s also not usually a lack of motivation.

More often than anything else, people believe they simply don’t have the time.

And so in this article, I want to respectfully challenge that idea.

Because in almost every situation I’ve seen—both in my own life and coaching hundreds of busy moms and dads—you actually DO have the time. You just haven’t uncovered where those opportunities are yet.

The goal of this article is to help you do exactly that.

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The Day Everything Changed for Me

Before we get into specific strategies you can add to your daily life, I want to share a bit about my own journey with finding time and getting more consistent.

Because I, too, felt like it was impossible for the majority of my early life.

My 28th birthday was really the turning point in my relationship with health and fitness.

Up until that point, I had always enjoyed working out. I knew it was important. But I was stuck in a cycle that I know a lot of people can relate to.

• I’d go all in.
• I’d train hard, spend a ton of time in the gym, and expect incredible results.
• But the results didn’t come quickly enough

When those results didn’t come as quickly as I thought they should, I’d convince myself I was wasting my time.

So I’d quit.

A few weeks or months later, I’d feel terrible, realize I needed to get back on track, and start the whole cycle over again.

It was exhausting.

When I turned 28, I realized I had the work ethic. I knew how to work hard.

What I didn’t have was consistency.

So I made myself what probably sounds like a ridiculous commitment.

I decided that instead of chasing the next three-month transformation, I was simply going to work on my health and fitness every week for the next decade.

That’s it.

No rushing.

No extremes.

No constantly wondering whether it was “working.”

Just consistent effort over a very long period of time.

That decision completely changed how I viewed the time I spent exercising.

Instead of asking whether today’s workout was producing immediate results, I started viewing every workout as another vote toward the person I wanted to become ten years down the road.

Ironically, that long-term mindset helped me become far more consistent in the short term.

Stop Asking If You Have Time

And so based on that story, I want to encourage you to start asking asking yourself how important this all is.

I know that’s a tough question. And I don’t say it to make anyone feel guilty.

• Life is busy.
• Kids are busy.
• Careers are demanding.

I completely understand all of that. It’s the life I’m living, after all haha.

But I also think “I don’t have time” often becomes our default response because it’s easier than asking ourselves what we’re willing to change.

The reality is that everything costs something.

• Scrolling social media costs something.
• Watching another episode on Netflix costs something.
• Managing your fantasy football team costs something.
• Sleeping in costs something.

None of those things are inherently bad.

But if your goal is to become healthier, stronger, and more energetic, then every hour spent somewhere else is an hour that isn’t being invested in your health.

At some point, you have to decide what you’re willing to trade.

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Start With a Calendar Audit

One of my favorite exercises came from entrepreneur Alex Hormozi.

For a few days (or even just one day if that’s easier) set an alarm every 15 or 30 minutes.

Every time it goes off, write down exactly what you were doing during that block of time.

That’s it.

It’s surprisingly eye-opening.

You’ll quickly see where your time is actually going.

Even better, you’ll probably notice yourself becoming more intentional throughout the day simply because you know you’re going to have to write everything down.

If you’ve ever thought you don’t have enough time to exercise, I think every parent should try this exercise.

Look at Your Screen Time Honestly

This has become a bit of a cliché: “Show me your screen time and I’ll find your workout.”

But clichés often exist because they’re true.

Now, I create content for a living, so my screen time isn’t always the best indicator.

But for many people, there’s easily 30 to 60 minutes every day spent scrolling that could be used much more intentionally.

I’m not saying you need to eliminate social media, or never pick up your smart phone again.

I’m simply asking you to be honest about whether it’s helping you become the person you’re trying to become.

Your Workouts Don’t Need to Be an Hour Long

This is probably one of the biggest misconceptions in fitness.

Most of my clients train for somewhere between 20 and 30 minutes per workout, two or three times each week.

And they see incredible results.

Could you spend an hour in the gym? Sure.

Do you need to? Not even close.

Short workouts done consistently beat long workouts you can’t stick with.

In fact, I’ve started experimenting with even shorter workouts for some clients by increasing the number of training days while decreasing the length of each session.

• Three exercises.
• Done well.
• Done consistently.

That’s enough to make a massive difference.

Rethink When You Exercise

One of the biggest mistakes busy adults make is assuming they’ll work out after work.

It sounds good in theory.

But in reality…

• Work often runs late.
• The kids need something.
• Dinner has to be made.
• You’re mentally exhausted.

By the time everything settles down, the workout is usually the first thing to disappear.

If possible, think about exercising when your energy and enthusiasm are highest. Not just when you think you have time.

For many people, that’s first thing in the morning.

For others, it’s lunch.

Personally, I love lunchtime workouts.

You can eat before your lunch break and use the rest of that time to train, or eat at your desk and dedicate your entire lunch break to exercise.

Find the time that gives you the best chance to succeed.

Small Amounts of Movement Still Count

Not every workout has to happen all at once.

• Five-minute walks.
• A quick set of bodyweight squats.
• Push-ups between meetings.
• Walking lunges outside during lunch.

These “movement snacks” add up.

Four or five 5-minute movement breaks throughout your day become a 20- to 30-minute workout.

More importantly, they break up long periods of sitting and often leave you feeling more energized and productive.

Remove the Friction

This might be the biggest takeaway in the entire article.

Most people think they need more motivation.

I think they need less friction.

Don’t wake up wondering:

• What workout should I do?
• What gym am I going to?
• What should I eat today?
• What should I wear?
• Who’s watching the kids?

Those decisions should already be made.

Lay your clothes out. Know your workout. Know your meals.

Know where your kids will be.

The less decision-making you have to do, the easier it becomes to simply take action.

Simplify Everything You Can

I batch cook every weekend. I cook large amounts of protein and carbohydrates that I can eat throughout the week.

I keep frozen vegetables, fruit, and quick protein options on hand.

That way, I don’t have to think about food every day. The same principle applies outside of nutrition.

• Put your workouts on your work calendar.
• Schedule grocery pickup.
• Trade workout days with your spouse.
• Maybe even outsource things like lawn care if it makes sense for your family.

Every decision you remove creates a little more space for your health.

Always Have a Backup Plan

Life is going to happen.

• Kids get sick.
• Work gets hectic.
• Travel comes up.

Last week, we had a stomach bug run through our house, and my workouts definitely weren’t what I wanted them to be.

That’s okay.

Because my goal isn’t perfection.

It’s consistency.

Have a backup plan.

Maybe it’s a 10-minute walk. Maybe it’s a quick bodyweight workout. Maybe it’s simply committing to some movement instead of none.

The backup plan keeps you connected to the habit.

And when the chaos settles down, it’s much easier to get back into your normal routine because you never completely fell off in the first place.

You Probably Don’t Need More Time

Ultimately, time is almost never the issue for people, when it comes to being more consistent with your health and fitness goals.

So what is it?

You need a better system.

The biggest lesson I’ve learned over the years is that finding time for fitness isn’t really about finding more hours in the day. It’s about becoming more intentional with the hours you already have.

The people who stay healthy for decades aren’t necessarily the ones with the easiest schedules. They’re the ones who build systems that make healthy choices easier.

So start with one thing.

• Do a calendar audit.
• Check your screen time.
• Shorten your workouts.
• Block time on your calendar.
• Batch cook your meals.
• Create a backup plan.

You don’t have to overhaul your life overnight. Just start removing a little friction.

Over time, you’ll find something incredible.

You didn’t need more time after all.

You just needed a better way to use the time you already had.