HealthyLife Articles

Tag: time

Budget Your Time

Stress Management

Time:

We can’t make it, borrow it, sell it, or stop it. All we can do is spend it. Time is egalitarian, too. We each receive exactly the same amount: 24 hours a day, seven days a week. Yet some people use their time far more effectively than others. How do they accomplish this miracle?

Make a “to do” list.

Write down what you have to do, what you ought to do, and what you’d like to do. Then systematically check off items that you get done. This is gratifying, and gives you some idea of your progress.

Prioritize.

Categorize every activity as either A (top priority; must be done soon), B (less priority; should be done fairly soon), and C (least priority; can wait indefinitely). Forced to decide among various tasks, you’ll know what to spend your time on.

Avoid overcommitment.

Know your personal limitations, how much time you have available, and what you can realistically expect to accomplish.

Know the difference between activity and productivity.

Activity-making a lot of phone calls, reorganizing your paperwork may or may not lead to accomplishment. Productivity-taking steps toward a solution or goal-leads to results. Whenever possible, choose to be productive rather than active.

Analyze the time wasters in your day.

Make a list of activities that steal time away from productive work: people who drop in to chat and hang around too long, unsolicited phone calls or meetings you don’t really need to attend. Then devise ways to eliminate intrusions.

Create quiet time.

Let people know when you’re available and when you can’t be interrupted. Close your door and turn on your answering machine (or have someone take your calls), if necessary.

Plan for your personal prime time.

If you’re like most people, you probably feel more energetic and productive at some times than at others. Take advantage of your peak performance time, and plan to tackle your most demanding tasks then. Leave routine tasks for off-peak times.

Don’t be a perfectionist.

Do your best, but realize that not everything has to be perfect. Too much attention to detail may be a waste of time. Again, prioritize.

Avoid indecision.

When you’re unsure of what to do, ask yourself, “What is the best use of my time right now?”

© American Institute for Preventive Medicine

January 23, 2026
Time Flies When You Are Disorganized

Stress Management

Manage your time. Prioritize.

How many times have you wished there were more hours in a day or looked up at the clock and wondered how the day flew by so fast with little accomplished? By managing your time, you can help manage the stress that comes with unfinished business.

Tips to help manage time:

* Write a “To Do” list. Planning your day can ease your mind of nagging worry that you’ve missed something. Checking off items gives you the feeling of satisfaction.

* Prioritize: Put the most important tasks at the top.

* Give yourself enough time to do the job right the first time. You don’t want to spend more time later correcting mistakes.

* Avoid distractions. Close your door, turn off the phone, and don’t check your email every five minutes.

* Set time limits. Give yourself an allotted amount of time to check and respond to emails, text messages, and phone calls.

* Avoid unproductive meetings. A quick phone call or email will be faster and can save you a lot of time.

* Take breaks. Stand up, stretch and take a walk.

* If the task seems overwhelming, break it into smaller parts. Focus on one task at a time.

* Pass the buck. Is there anything you can pass on to someone else to handle?

* Find your groove. If you get more done in the mornings, block that time to focus on detailed projects.

* Utilize technology. Use your computer and smartphone options and apps to help you track your time, remind you of meetings, and alert you when tasks are due.

* Just say no. Less important tasks can wait.

* Take a day off. You are no good to anybody if you can’t concentrate.

Action Step

Keep a diary of everything you do. You may learn that trying to find things on your cluttered desk, spending too much time on Facebook or watching TV are keeping you from completing what you need to get done.

© American Institute for Preventive Medicine

January 23, 2026
A Case For More Time In The Kitchen

Healthylife® Weigh

Part 3

While this section gives lots of tips for saving time, you may not want to speed through food preparation! Here are some reasons to allow extra time in your day or week for food preparation:

* Making more recipes from scratch will give you more control over what is in your food. You can also experiment with more flavors.

* Time in the kitchen can be a special time to connect with family and friends after a busy day or week. Turn the TV off and share tasks, like tossing a salad or setting the table.

* Many traditions are based around food. Cook old recipes or prepare a meal with an older family member. Sharing stories around food preparation can help you feel connected to your heritage. You may even create new traditions for the next generation of cooks!

* Cooking can be an enjoyable hobby. Searching for new recipes, getting creative with modifications, and sharing with others can help you manage stress and bring joy to your day.

© American Institute for Preventive Medicine

January 23, 2026
Manage Your Time

Healthylife® Weigh

Part 5

Incorporate more movement into your daily activities. Take the stairs, park farther away from the building, and get up to stretch every hour. Also, plan at least 30 minutes each day, most days of the week, to engage in moderate-to-intense exercise. Add exercise to your daily schedule.

Decrease Time Wasters

If you feel time is a barrier for you, look at how you spend your time now. Keep a time log for a full day. Block off chunks of time when you sleep and are at work or school. Write down how much time you spend getting ready to go places, preparing food, relaxing, doing household chores, watching TV, or browsing social media.

* Decrease time spent watching TV or browsing social media. Set limits for yourself. Record shows so you can skip through commercials.

* Prepare meals ahead of time. Make more than one meal at once.

* Get help from others, especially with household chores and meal preparation.

It may not be practical to make changes in all areas or plan physical activity every day. Start by taking small steps, such as being active on a weekend day or getting up a little earlier one morning to walk around the neighborhood.

© American Institute for Preventive Medicine

January 23, 2026
Plan Physical Activity

Healthylife® Weigh

Part 5

* What do you want to do?

* Are you doing this alone? Or, who will you do it with?

* Where and when will you do this?

* What do you need to wear? What do you need to bring?

* Write down your specific goals for this workout. If planning a HIIT or resistance training session, write down each part of your exercise plan. Bring this with you when you exercise.

– Warm-Up:

– Main Activity:

– Cool-Down/Stretching:

© American Institute for Preventive Medicine

January 23, 2026
Living A Balanced Life

WELL-BEING

What does it mean to live a “balanced life”? For many people, this means finding time for things you enjoy and taking care of yourself. No one’s life is perfectly balanced all the time. But, you can work toward putting all of these things into your life each week or even each month. This is a good way to avoid burnout at work and at home.

Quiet time:Find time for meditation, prayer, yoga or whatever helps you feel at peace.

Exercise:Being active helps boost mood and is great for your health. It gives you more energy to deal with whatever life throws at you.

Healthy diet:Eating plenty of fruits and vegetables, lean proteins, whole grains and healthy fats helps your body be at its best. Try to drink water instead of soda, coffee or juice.

Find joy at work:Connect with coworkers and look for fun opportunities at your job. This can make work feel less like “work,” and more like a positive part of life.

Self-development:Try a hobby that brings out your creative side. Or, read a book and learn about something new.

Sleep:Sleep is your time to recharge your body and mind. It helps you remain calm and focused and is important for fighting off illness. Most adults need around 8 hours of sleep every night.

© American Institute for Preventive Medicine

January 23, 2026
Take The Hectic Out Of Mornings

WELL-BEING

Do you find your mornings feel rushed and stressful? There are some things you can do to make them better. A few simple steps can help your mornings go more smoothly.

Get up at the same time each day.

Having a regular wake-up time sets your body’s internal clock. This helps you fall asleep on time and get up feeling refreshed. Even if you don’t have to be up that early on the weekends, it’s good to set your alarm and get up anyway. This will keep your sleep routine consistent.

Stretch your muscles.

Stretches are relaxing and can be energizing. Stretching for just 15 minutes a day can improve your sleep by up to 30 percent.

Eat right in the morning.

A healthy breakfast gives you more energy. It may also help you set the tone for healthy habits throughout your day. Up to 500 milligrams of caffeine (about four cups of coffee) is okay for most people, but don’t exceed this amount. Too much caffeine makes it hard to fall asleep at bedtime, setting you up for a sleepy morning.

Move your body.

Just 30 minutes of exercise can help boost your energy and improve your sleep. This sets you up for a more restful night and a better morning. People who exercise in the morning may have less trouble falling asleep.

Sources: National Sleep Foundation; Produce for Better Health Foundation

© American Institute for Preventive Medicine

January 23, 2026