How to Reframe “I Don't Have Time” and Prioritize What Truly Matters
In this blog post, I invite you to reframe the phrase "I don't have time" in a way that will encourage you to reflect on where you're directing your energy and focus. I also dive into how feeling like you don’t have time can mean you are dysregulated and I share tools to help regulate your nervous system and realign with your priorities.
I don’t have time.
How often do we find ourselves saying, “I don't have time”?
Whether it's for working out, stepping towards our purpose, cooking a healthy meal, or taking a moment for yourself, it seems like there's never enough time, right? But what if we reframed the way we look at this?
It’s not a priority for me.
If you took “I don't have time” and changed it to, “It's not a priority for me,” that little shift can feel like a gut check, right? It shifts the narrative. Instead of being about external limitations (like your busy schedule), it becomes about where you're placing your focus and energy.
For example, if you say, “It's not a priority for me to move my body today,” it gives you pause. Does that actually feel true? Or do you realize that perhaps you've been putting other things ahead of your health priorities?
this isn’t about guilt. It’s about clarity.
Hear me when I lovingly say, this is about giving yourself a moment of honest reflection. It's about living your life intentionally rather than letting life live you. This can also be an opportunity to check in with your core values.
For example, if health is one of your values, but you aren't currently making space to honor it in your routine, you might not be living in alignment with what matters most to you. And this may lead to a host of emotions like shame, thoughts like “I always let myself down," and actions like avoiding a workout for months.
An important signal
It's also important to name that the phrase “I don't have time” isn't just an excuse or lack of “will power” as society may have you believe — it's also often a signal from your nervous system that something deeper is happening.
Perceived threats can cause your body to move into a sympathetic state (fight or flight) or a freeze state (feeling stuck and immobilized). In the sympathetic state, you're racing through your day, tackling tasks left and right, but no matter how much you do, it feels like it's never enough. You might think, “I don't have time to slow down."
Or maybe it's the opposite — you feel stuck in freeze mode, unable to take action. You know what you should do, but you just can't seem to start. You may tell yourself, “I don't have time,” when deep down, it's more about feeling frozen and unsure of how to move forward.
Both of these states — sympathetic and freeze — are natural nervous system responses. They are your body's way of actively protecting you. But when these states keep you from prioritizing what truly matters, it's time to gently move toward regulation and realignment.
How to break free
Awareness: Notice when “I don't have time” comes up. Notice how it feels in your body and which emotions show up for you. Acknowledge that this is your nervous system reacting, not just your schedule.
Regulate: 1. The 4-7-8 Breath: Inhale through your nose for 4 counts, hold for 7 counts, and exhale slowly through your mouth for 8 counts. Repeat 3 times. 2. Butterfly Tap: Cross your arms over your chest and gently tap each shoulder alternately. Repeat until it feels complete for you. 3. Shake It Off: Animals shake after a stressful event to release tension. You can do the same! Shake your arms, legs, and body for 1-2 minutes. Shaking helps release built-up tension and signals to your body that it's safe to relax.
Change Your Mindset: When you catch yourself saying, “I don't have time,” pause. Reframe it as, “This is not a priority for me right now.” Then ask yourself: “Is this truly not a priority? Or is my nervous system just protecting me?” If it's the latter, pick one of the regulation techniques above to step towards regulation.
Reconnect with Your Values: Reflect on what really matters to you and whether your actions are in alignment with your core values. If health, wellness, or self-care are important to you, what small steps can you take today to honor those values?
A final note
Remember, “I don't have time” can be more than just a scheduling issue — it can be a sign that your priorities need adjusting, a signal to revisit how you're honoring your core values, or a gentle nudge to see if your nervous system needs support.
By using the tools above and bringing self-compassion to the process, you can realign with your priorities and move forward, one tolerable step at a time. So, this week choose yourself. Choose your priorities. Choose your values. Choose what's most important to you — and watch how everything else starts to fall into place.
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