Hello, and welcome back to another episode of the Jessica Cooke podcast!
Can you believe this is episode 223? We're really racking them up now!
A big hello to you, wherever you are—whether you're in your car, going for a walk, cleaning the house, whatever it is you’re doing, hello, and thank you for being here. I'm so looking forward to having a lovely chat with you today.
Today, we’re going to tackle a problem that so many of us face: finding the time to fit in our workouts.
If you’re feeling really time-poor, this episode is for you.
I’ll be sharing tips and strategies to help you carve out time for yourself so that you can focus on becoming fit and healthy, free from those unhealthy habits that might be holding you back right now.
In this podcast, I’m answering your questions. I often put up questions on my Instagram, asking you what barriers are getting in the way of you becoming fit and healthy. And what struggles are you facing? I’m going to be answering those, starting with today’s topic.
If you have questions or struggles, get them to me, and I’ll address them in future episodes.
The Struggle Is Real: My Personal Journey
This topic is huge, and it’s a common problem for so many women. In fact, I struggled myself for years with finding the time to work out.
As you know, I was three stone overweight. When I wasn’t three stone overweight, I was losing weight or gaining weight, stuck in a cycle of unhealthy habits. I was stressed out, overwhelmed, and unable to look in the mirror and feel good about what I saw.
I felt like there was more for me, but I could never quite break free from the constant Monday start-again cycle. One of the biggest problems I thought I had was time—I believed I had no time to focus on my fitness and health.
The Bigger Picture: Understanding the Real Problem
Now, after going on a journey of growth and becoming fit and healthy, I realize that being "time-poor" is just a symptom of a bigger problem. And it’s these problems that I want to share with you today.
Hopefully, you’ll leave this episode with a different perspective on time, especially if you’re struggling to fit in workouts between kids, a career, or other commitments.
I thought time was my biggest barrier to getting fit and healthy, but now I understand it was just a symptom of other underlying issues.
Let’s dive into those problems and explore some potential solutions.
1. The Boundaries Problem
The first issue might not be about time at all—it could be a boundaries problem. How can you tell if you don’t have boundaries? Here are some signs:
- You answer the phone no matter when it rings, regardless of what you’re doing.
- You say yes to everything, always accommodating others without considering your own needs.
- You take the time left over at the end of the day for yourself—if there’s any time left at all.
I recognize this because I used to be the same. I didn’t have boundaries. I’d respond to work messages at any time, even in the bath! I didn’t set limits, and as a result, I was always available, never putting my own needs first.
If this sounds familiar, you might have a boundaries problem.
The solution? Spend a week in awareness.
Use a journal to jot down your week and see where your boundaries are lacking. Ask yourself simple questions:
- Do you have a set start and finish time for work?
- Do you check work emails or messages outside of work hours?
- Do people in your life know not to disturb you during your personal time?
Once you’ve identified where your boundaries are weak, it’s time to put yourself first. Create a schedule that prioritizes your needs, and make sure your family knows when you’re unavailable.
2. The Lack of Self-Care
Another issue might be a lack of self-care. Maybe it’s been so long since you’ve prioritized self-care that you don’t even know what it looks like anymore. You might associate self-care with massages or facials, but it’s much deeper than that.
For me, a lack of self-care looked like rushing through everything I did for myself. I’d wash my hair quickly, slap on some cream, and be out the door without a second thought. Self-care was always an afterthought.
If this resonates with you, it’s time to take a step back and notice how you treat yourself. Spend a week in awareness and notice the signs of neglect.
You might find that everything you do for yourself is rushed and second-rate.
3. Doing Too Much
Maybe your problem isn’t boundaries or self-care. Maybe you’re simply doing too much. If you’re trying to juggle too many responsibilities, it’s not sustainable.
You might need to sit down with your family and have some difficult conversations. Do your kids have too many activities? Does your partner need to take on more of the workload?
If you’re running your own business, are there tasks you can let go of or delegate? You have to take care of yourself first to keep everything else running smoothly.
4. Time Management
Time management could be another issue. Maybe you’re not managing your time well, and it’s causing you to feel overwhelmed. If you’re wasting time on things that don’t matter or if you’re constantly putting off tasks, it’s time to reassess.
Identify where you might be wasting time. It could be over-cleaning, scrolling on your phone too much, or faffing around with little tasks.
Once you know where your time is going, you can start to manage it more effectively.
5. Procrastination and Perfectionism
Procrastination and perfectionism might also be holding you back. Are you putting off tasks because you want to do them perfectly? This can lead to feeling like you have no time, but really, it’s about the fear of not doing things perfectly.
Perfectionism can cause you to overthink and delay starting tasks. Instead of worrying about doing everything perfectly, focus on getting things done.
Allow yourself to let go of the need for perfection and embrace the idea that good enough is often good enough.
Final Thoughts: Finding the Solution
If you feel like you have no time, I want you to check for boundaries, self-care, doing too much, time management, procrastination, and perfectionism. The answer to your time problem lies somewhere in there.
Every time you feel like it’s impossible to find time for yourself, ask yourself, “What’s the alternative?” Staying as you are, struggling day after day? Or making the changes necessary to carve out time for yourself and your well-being?
Remember, it’s not about trying harder—it’s about finding a different approach.
Work on your mindset, boundaries, and self-care, and watch as a whole new world of possibilities opens up for you.
Thanks for joining me today, and I hope these insights help you find the time you need to take care of yourself. Until next time, take care, and remember to prioritize yourself—you deserve it!
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All my love,
Jessica Cooke