top of page
Search

Don’t have time (to… fill in the blank)?


journal, iPhone and watch

This tool can help you find more time for things that you want to do but don’t seem to be able to fit into your day.


Ever feel like your day disappears into a black hole, leaving you wondering where all your time went? You’re not alone. In a world full of distractions and endless to-do lists, it’s easy to lose track of time and feel like you’re just spinning your wheels. But what if I told you there’s a fun, simple way to take back control and align your daily choices with what actually matters to you? 


I always ask clients to keep a food, mood & poop journal at least before the first session, as it helps me gain good insights into their dietary and lifestyle habits, but it’s also such a powerful tool for people to become more conscious about their habits: I can’t tell you how often I’m hearing “I realize I’m eating/drinking much more X than I thought”, or “I thought I was eating very healthy but now I realize it’s actually not that great”...


Time is no different! Taking a time journal will allow you to identify where you are spending more time than necessary and then you can use that information to use your time more intentionally towards the things that are more important for you.

Think of a time journal as your personal assistant for navigating life’s busiest days. It’s not about being perfect or packing your day with productivity hacks - it’s about becoming aware of how you spend your time so you can make choices that align with your priorities.


Ready to give it a go? Let’s dive in.


Why Keep a Time Journal?

Here’s the deal: most of us think we know how we spend our time, but studies show we’re often way off. (Hint: it’s not just you scrolling “for a quick minute” and realizing 45 minutes later you’re deep into dog videos.)

Keeping a time journal can help you:

  1. Spot time-wasting habits: Notice sneaky patterns that eat into your day.

  2. Clarify your priorities: See if your actions match your goals.

  3. Make better choices: Once you know where your time goes, you can reclaim it for what matters most - whether that’s family, self-care, or finally starting that hobby you keep putting off.


How to Keep a Time Journal in 5 Easy Steps

  1. Pick your tool: you don’t need anything fancy. A notebook, an app, or even a simple spreadsheet will work. Choose what feels easy and enjoyable—you’ll be more likely to stick with it.

  2. Track your day in real time: for a few days (or a full week if you’re ambitious), jot down what you’re doing every 30–60 minutes. Be honest. Watching Netflix counts. So does scrolling social media. Don’t judge yourself; this is just data collection.You can simply set a timer on your phone to track or use some of the apps suggested below. 

  3. Reflect without judgement:At the end of each day, look back at your notes. Ask yourself:

    • Did I spend my time on things that align with my values?

    • Where did I lose track of time?

    • What felt energizing versus draining?

  4. Spot patterns: after a few days, trends will emerge. Maybe you’ll notice that you lose steam mid-afternoon and hit a social media rabbit hole, or that you spend way more time on low-priority tasks than you realized.

  5. Reframe and reprioritize: with your insights in hand, decide where you can make small tweaks. Maybe it’s setting a timer for your lunch break or carving out uninterrupted time for a passion project. Align your schedule with what truly matters to you.


Make It Fun (Yes, Really!)

If you’ve just sighed when you heard me say taking a time journal, I get you - sounds like even more time you don’t have… But consider it like taking an inventory to set you up for better success. And if you’re making it a fun activity, you’ll even enjoy doing it!

  • If you get satisfaction from crossing off to-do lists (like me) - you’ll enjoy writing it down on a piece of paper and fill in all the days you predesigned. If you get a kick out of making it look nice, use colorful pens or stickers to mark different types of activities.

  • Set a mini-goal: challenge yourself to reclaim just 15 minutes a day for something you love.

  • Celebrate your wins: When you successfully swap doom-scrolling for a quick workout or quality family time, give yourself a high-five (or treat yourself to a little reward).


The Magic of Awareness

The beauty of a time journal is that it’s not about perfection—it’s about awareness. Once you’re conscious of how you spend your time, you’re in the driver’s seat. You’ll feel more intentional, more in control, and maybe even a little lighter knowing your time is aligned with your priorities.


So, grab that journal (or app, or random scrap of paper), and start tracking. Let me know what you discover about your time?


Don’t Know Where to Start? 

Check out these time-tracking apps:

  1. Toggl Track

    • Why it’s great: Simple, user-friendly, and perfect for tracking tasks in real-time. You can break activities into categories and generate reports to analyze your time usage.

    • Best for: Anyone who loves visual insights and clean interfaces.

  2. RescueTime

    • Why it’s great: Automatically tracks time spent on apps, websites, and activities. It also provides alerts if you’re spending too much time on distractions.

    • Best for: People who need help identifying digital habits.

  3. ATracker (mobile only)

    • Why it’s great: Offers a customizable and visually appealing way to track activities with pie charts and bar graphs for analysis.

    • Best for: Visual learners who like a colorful interface.

  4. Hours Time Tracking (iOS only)

    • Why it’s great: Features a timeline view and simple interface for tracking tasks. You can switch between timers with a single tap.

    • Best for: Those who prefer minimalistic tools with powerful insights.

  5. Forest

    • Why it’s great: Gamifies your focus time by planting virtual trees. The more focused time you spend, the more your forest grows.

    • Best for: People who want a playful, motivating way to stay mindful of their time.

  6. TimeTune (android only)

    • Why it’s great: Focuses on creating daily schedules and routines while helping you track how you spend your time.

    • Best for: Routine-builders who thrive on structure.

  7. Notion

    • Why it’s great: While it’s not specifically a time-tracking app, you can create custom templates to log and analyze your time.

    • Best for: Fans of all-in-one organization tools.

Comentários


bottom of page