4 Ways to Make Time for Your Health
Being busy doesn't mean being unhealthy — it means being intentional. When it comes to losing weight, many people struggle to find the time to exercise, cook healthy meals, purchase groceries, etc.
❌ “I want to lose weight, but I’m too busy to go to the gym.”
❌ “I want to lose weight, but my schedule prevents me from cooking healthy meals every day.”
❌ “I want to lose weight, but I don’t have energy.”
Each excuse has a “but” which is like a barrier between you and a healthier, more fulfilled life. What if I told you there are ways to make time for your health?
At Strong with Sarah, we work with women who are just like you – they take care of their families and kids and build careers, yet they manage to prioritize their well-being with our guidance and support.
Keep reading to learn how to establish a healthy daily routine with 4 fundamental tips.
4 Practical Strategies for a Healthy Daily Routine
Hitting the gym or exercising every day shouldn’t be your first goal to lose weight. If you haven’t been able to lead a healthy lifestyle for whatever reason, jumping all in will likely end up in a quick burnout.
Instead, you should set small yet clear goals that have a direct impact on your life and well-being. Here is what we recommend to our clients when they join our online weight loss coaching programs:
Time Blocking & Calendar Habits
How can you envision your progress without actually planning and writing it down? Not only will it help you schedule time for actions that lead to weight loss, but it will also help you manage your time overall.
As you’ve guessed, I mean actually grab your calendar and block off time where you can exercise, plan meals, grocery shop, etc. You’d never skip a meeting at work with someone else, so why would you skip a meeting with yourself that’s FOR your goals?
Meal Prep Shortcuts
Meal prepping may sound excessive to some until they realize how much time they save on cooking during the week. Dedicating an hour on the weekend to planning your weekly meals sets you up for smoother, healthier days ahead.
For a successful meal prep, we recommend starting with a meal plan for the week, making a shopping list, and organizing ingredients by recipe.
Pre-cutting vegetables, marinating proteins in advance, or batch-cooking staples like rice, quinoa, or roasted veggies can save precious minutes each day.
You don’t need to prepare full meals—just having a few components ready to go can make healthy eating fast, easy, and consistent.
Morning & Evening Routines
A healthy daily routine involves positive morning and evening habits that support your mind and body.
☀️ Key morning habits:
Start your morning with a nourishing breakfast, not just a cup of coffee.
Make sure to hydrate with water before coffee.
If you’re not a fan of exercises right after waking up, light movement and stretching will wake up your system.
🌙 Key evening habits:
Prioritize screen-free time before going to bed.
Stick to a consistent sleep schedule.
Practice mindfulness by reading a book, meditating, or simply reflecting on your day.
Digital Boundaries
Pay attention to how much time you spend on “time-wasters.” How long do you really spend scrolling Instagram or Facebook every day?
Even if it’s only 2 minutes every hour during 12 hours, that’s an extra 24 minutes you could’ve spent on a workout, cooking a healthy dinner, spending time with your family, etc.
MOST people don’t realize how much time they waste mindlessly scrolling social media or doing other not-so-important tasks.
Role of Daily Routine for a Healthy Body and Mind
One small change can lead to a healthier and more fulfilling lifestyle. The habits we listed above can compound over time and lead to powerful results. Physical actions like losing weight, exercising, and eating well transform your body and have a direct impact on your mental well-being.
Regular exercise boosts mood and energy levels, balanced nutrition supports brain function and emotional stability, and a structured daily rhythm helps reduce stress and decision fatigue.
Establishing a consistent routine provides a strong foundation that supports both your physical health and mental clarity, making it easier to stay motivated and show up as your best self each day.
Practical Examples of Habit Stacks
Habit stacking is a powerful way to build healthy routines. It pairs a new habit with something you already do consistently, lowering resistance and helping you stay on track without overthinking.
Here are some simple and effective habit stacks to try:
Walk during phone calls – Turn casual conversations or work meetings into an opportunity to get your steps in.
Stretch after brushing your teeth – A quick way to add mobility work into your morning or evening routine.
Drink a glass of water right after waking up – Start your day hydrated before reaching for coffee.
Do 10 squats while waiting for your coffee to brew – Sneak in movement during everyday downtime.
Write a gratitude note right after closing your laptop for the day – Transition from work mode to personal time with a positive mindset.
Pack your gym bag immediately after doing laundry – Set yourself up for workout success with zero morning decision fatigue.
Final Words
At the end of the day, your time is yours. Be honest with yourself about your priorities and what truly matters to you. We all get the same 24 hours—how you use them is entirely up to you. Not your job. Not your family. You decide what gets your energy and focus.
So ask yourself: What goals are most important to me right now?
If weight loss, strength, or better health is a priority, then the actions that support those goals need space in your schedule, no matter how small. It’s not about being perfect. It’s about being consistent with what matters most.
Let go of the all-or-nothing mindset. You don’t need to hit every meal and workout flawlessly. Instead, focus on what you can do today. Choose one small, realistic action that supports your health, and commit to it.
Here’s a powerful place to start: “What’s one 10-minute change I can make this week?”
Ready to take the next step?
