As the world gets ever busier, it’s easy to lose control of your time and wellbeing. But you don’t have to make dramatic life changes in order to protect your mental, physical, and emotional health. Here’s how just a few deliberate choices each day can help you reclaim your time and start prioritising what truly matters.
Identify time drains and set clear boundaries
How do you actually spend your week? Sit down and do a full (and honest) assessment. Are you scrolling social media feeds mindlessly? Saying yes to every invite? Juggling too many things at once? You can clear out space for rest and purpose by seeing where your time is being unnecessarily drained and setting firm boundaries – for example, by limiting phone use with a blocking app, or saying no to social obligations.
How to say no without guilt
The peer pressure might be intense, but remind yourself that it’s okay to turn down social invites, extra work, or anything that doesn’t truly serve your wellbeing. Practice being assertive for minor requests first, such as shopping trips, to build up your courage. When saying ‘no’, be truthful and straightforward. It can also help to remind yourself of what you will gain when you decline an invite – perhaps more time for sleep, your family, or other things that matter most to you.
Prioritise sleep and rest
You’ll have heard this many times, but it bears repeating that everyone needs to get adequate sleep. Getting enough sleep has been shown to improve mood, memory, and even immune function. Make sure to prioritise 7–8 hours every night and switch off devices and screens at least an hour before going to bed. A bedtime routine that incorporates these sleep-friendly tasks and others, such as listening to chillout music, can transform your energy levels.
Use reclaimed time for health check-ups
Once you reclaim valuable time spent on distractions or unnecessary social activities, use it wisely – such as for proactive health checks. Whether it’s a dentist appointment, a session with a therapist, or an HIV test, regular screenings offer reassurance and catch problems early. There are many clinics across the UK that don’t require appointments, and now there are at-home kits, so health monitoring is more accessible than ever and just as confidential as a GP visit.
Make room for joy and movement
Wellbeing isn’t just about sleep and rest. You need to have fun, too. A quick walk in the park, dancing in your kitchen while you cook, or returning to a long-lost hobby that keeps you active can both lift your spirits and support your body.
Get health checks to boost confidence
Knowing you’re in good health is a real confidence booster. And it’s so quick to get simple tests like blood pressure or cholesterol checks done at your doctor’s office or pharmacy – you get peace of mind and can also formulate an action plan around diet or medication if necessary.
Reconnect with what matters
Taking time to journal, speak with a coach, or simply reflect on what you want from life will help you use your time intentionally. It can reduce burnout from overthinking and overworking and help you build a more fulfilling daily rhythm.
Your time, your wellbeing
You don’t need to do a full life overhaul to reclaim your time and feel better. Just a few mindful changes, such as more rest, firmer boundaries, and regular health checks, will transform how you move through your day.