Stop Sacrificing Health for Success—How to Reclaim 4 Hours a Week

Life’s demands are endless—kids, deadlines, meetings, health appointments, commutes, bosses, and those late-night emails. With so much going on, it’s easy to lose track of time and, more importantly, neglect your well-being. But here’s the truth: taking care of yourself is the key to navigating these pressures effectively.

In today’s article, we’ll explore fresh perspectives, practical strategies, and creative tactics to free up 4-5 hours a week. By doing so, you’ll have the time to hit the gym (or whatever form of self-care you choose) and start feeling your best again.

A Shift in Mindset: From Doing to Being

We live in a world that prioritizes doing over being. When we think about making changes, we often focus on adding more tasks to our to-do lists. However, true transformation begins with who we are being, not what we’re doing.

Take working out, for instance. If your goal is to make time for the gym 4-5 times a week, start by shifting your beliefs.

As Brendon Burchard wisely says, “We don’t have energy, we create energy.” The gym isn’t something you go to after you’ve found time and energy; it’s where you go to produce more time and energy.

The more you move, the more natural energy your body creates. While it might seem counterintuitive at first, once you free up time for exercise, you’ll feel the difference.

Time-Saving Strategies for Busy Professionals

Modern life is busier than ever—not necessarily because we have more to do, but because we’re more distracted. Attention spans are shrinking, but expectations are growing. You’re expected to be constantly “on,” and if you’re not working late, it may feel like you’re not working hard enough. But here’s a little secret: more hours don’t equal more productivity.

We’re still operating with an outdated, industrial-age mindset, where long hours equate to success. The reality? You’re not a robot. Productivity peaks when we embrace cycles of work and recovery.

Let’s dive into four strategies to reclaim your time:

1. Cut Out Distractions

This is the low-hanging fruit. What distractions are you unconsciously tolerating? One of the biggest eye-openers for my clients is realizing how much time is spent on their phones. If you’re spending two hours a day on social media or six hours constantly checking emails, it’s no wonder you feel too pressed for time to work out.

2. Optimize Your Productivity Hours

Imagine if you could carve out just 60 or 90 minutes each day to work on a single task—no interruptions. How much more productive would you be? One concept I teach clients is to adopt a “Do Not Disturb” mindset during these deep-focus blocks. Let your team know this is your time for undistracted work. By optimizing your work hours, you’ll be more efficient, freeing up time for yourself.

3. Focus on Performance, Not Hours

The number of hours you work isn’t a true measure of your productivity. To break free from this mindset, focus on the key tasks that drive results in your role. Double down on these, and you’ll find that unimportant tasks fall by the wayside, giving you more time for what truly matters. Ask yourself, “Am I fully leveraging my energy, attention, systems, or team?” Shift your focus, and watch your performance soar.

4. Live Within Your Work Hours

Does your boss love it when you arrive early or stay late? Sure. But what if you lived strictly within your working hours and focused on recharging your energy after hours? The emails can wait. The result? You’ve just freed up 30 minutes to an hour each day—time you can now invest in your fitness or self-care.

Tactics to Make Wellbeing An Effortless Habit

Now that you’ve gained back some time, let’s focus on tactics that make fitness a priority, even with a busy schedule. The truth is, even the most time-crunched executives find time for fitness. Here’s how you can, too:

Tactic 1: Movement Matters

“Sitting is the new smoking,” as they say. If you can’t find time for a traditional workout, increase your movement throughout the day. Studies show that small, consistent movements can burn more calories than one intense workout. Take walking calls, build in 10-minute movement breaks, or try doing a set of bodyweight squats every hour. It all adds up, and you’ll feel the benefits.

Tactic 2: Meditation for Productivity

It may seem counterintuitive, but meditation can actually boost productivity. When you train your mind to focus, you get more done in less time. This leaves you with the freedom to invest in your fitness. How can you incorporate daily mental breaks to stay sharp and free up time?

Tactic 3: Hydrate for Energy

Dehydration is an energy thief. Staying hydrated can provide the extra energy you need to hit the gym after a long day. Drink more water, and notice how your energy levels improve.

Tactic 4: Batch Tasks and Build Rhythms

Batching tasks is an excellent way to save time. Consider using a grocery delivery service or grouping errands together. Establish routines—not just daily, but weekly, monthly, and quarterly—to better manage your energy and stress. When you streamline your life, you’ll free up time for exercise and self-care.

A Case in Point: Paul’s Breakthrough

Winning back your time may feel impossible, but I’ve seen it happen. Take Paul, for example. He believed working more hours was the only way to break through his business’s revenue ceiling. However, when he carved out more time for recovery and play, his energy levels skyrocketed, making him more productive. Not only did his business improve, but so did his health and happiness. People who sustain long-term success practice prioritizing well-being and happiness.

Ready to Take Action?

Still struggling with this concept? Apply for a Time Saver Vision Session, where I’ll guide you through a free coaching session to free up 4-5 hours a week so you can start prioritizing yourself and hitting the gym. You deserve it.