When a client says, “I don’t have time to eat well” or “I don’t have time to work out,” it’s easy to hear resistance. But clinically speaking, that’s not what’s happening. “I don’t have time” is rarely about motivation. It’s almost always about bandwidth.
Modern life is cognitively demanding. When schedules are unpredictable, energy is low, and decisions pile up, even healthy habits with good intentions fall apart. This isn’t a personal failure—it’s a design problem.
The Mistake We Often Make
We try to help people find time. But time isn’t found. It’s designed.
A Better Reframe? Small Enough to Fit Real Life
Sustainable habits don’t require ideal conditions. They require low friction.
Instead of asking:
- How do I fit in a full workout?
- How do I eat perfectly today?
We ask:
- What is the smallest version of this that still helps?
- What works on my busiest day, not my best day?
A protein shake instead of a skipped meal. Three minutes of movement instead of no movement. A default breakfast instead of decision fatigue. These are not shortcuts. They are protective strategies.
Why This Works (Science Matters)
Small, repeatable actions reduce cognitive load and increase follow-through. Consistency—not intensity—is what supports metabolic health, energy regulation, muscle preservation, and appetite control over time.
In other words:
Doing something small beats waiting for the “right” time that rarely comes.
The Real Goal
This isn’t about discipline. It’s about designing habits that survive real life. When clients say, “I don’t have time,” I don’t hear an excuse. I hear an invitation to simplify.
And that’s where lasting change begins.
To your health!
Maria Karalis, RDN