But I Don't Have Any Time! with Molly Lupo
Do you ever feel like there just isn’t enough time to focus on your health?
Between work, family, and everything else on the to-do list, meal prep, workouts, and self-care often get pushed aside. But what if time isn’t really the issue? What if it’s about how we use it?
That’s exactly what I’ll be talking about today with Molly Lupo, a Doctor of Nursing Practice and an adult nurse practitioner. She and I have both had patients tell us, “I just don’t have time.” And we get it—life is busy. But Molly is here to share strategies that can help make health a priority, even with a packed schedule.
A little more about her: Molly spent 12 years in oncology before founding Lupo Preventive Medicine and Lupo Wellbeing in 2020. She recognized that women needed better answers to improve their health, and she now combines lifestyle medicine with obesity medicine to address everything from nutrition and movement to sleep, energy, and mindset.
In this episode, we’ll talk about practical ways to reclaim time, cut out distractions, and create a plan that works—so prioritizing health doesn’t feel impossible.
Want to learn how to make time for your health? Read the full blog and tune in to the episode for all the insights from Molly Lupo!
Making Time for Weight Management
A lot of people struggle to find time for weight management, juggling work, family, and daily responsibilities. When schedules are packed, healthy habits like meal prep, exercise, and mindful eating often take a backseat. But managing time well can make a big difference.
One useful approach is the time audit method from Happier Hour by Dr. Cassie Holmes. It’s simple: track daily activities and rate them based on how fulfilling they are. This helps highlight which habits actually add value, making it easier to prioritize things like cooking nutritious meals or fitting in a workout.
Once priorities are clear, scheduling is key. Just like meetings and errands, workouts and meal prep should be non-negotiable. It also helps to plan around personal energy levels—some people thrive on morning workouts, while others do better in the evening.
Cutting back on time-wasters, like endless social media scrolling, can also free up space for healthier habits. It’s easy to lose track of time online, but setting screen time limits or removing distracting apps can open up more room for meal planning, exercise, and better sleep.
Weight management isn’t about perfection—it’s about small, consistent changes. With a little intentional time management, making space for health doesn’t have to feel overwhelming.
Prioritizing What Truly Matters
Mental fatigue can make self-care feel like an afterthought. Whether it’s exercising, reading, or just unwinding, these things are easy to skip when exhaustion takes over. But instead of waiting for motivation to kick in, planning ahead can make all the difference. When activities are scheduled in advance, they’re more likely to happen—no need to rely on a random burst of energy. Writing them into a planner or calendar helps reinforce their importance and adds a layer of accountability.
For those who feel completely overwhelmed, it might be time to take a step back and reassess. If every hour of the day is packed, something’s got to give. That might mean delegating tasks, asking for help, or rethinking certain obligations. High-powered professionals, for example, might benefit from outsourcing household chores or adjusting schedules to create more personal time. Parents could look into carpooling or sharing responsibilities with other families to lighten the load.
At work, delegating even small tasks can be a game-changer. Many professionals, including doctors, get stuck handling admin work that doesn’t really need their expertise. Bringing in support staff for routine tasks can free up time for more important work. Even small shifts—like having an assistant filter emails—can make a big difference in reducing daily stress.
At the end of the day, good time management is about being intentional. Prioritizing what matters, letting go of what doesn’t, and making space for both responsibilities and self-care can lead to a more balanced, fulfilling routine.
A Smarter Approach to Time Management
Constantly switching between tasks can be exhausting and make it harder to get things done. Research shows that multitasking doesn’t actually boost productivity or happiness—in fact, it often does the opposite. This is especially true for professionals like doctors and nurse practitioners, who spend their days juggling patient care, admin work, and nonstop messages.
One way to manage this is by setting dedicated time blocks for admin tasks instead of handling them in bits and pieces. For example, instead of immediately acting on thoughts like paying a bill or scheduling an appointment, keeping a running list in a notes app can help organize everything in one place. Then, setting aside an hour to tackle the entire list at once can cut down on constant interruptions and make the workload feel more manageable.
Recognizing inefficiencies and minimizing distractions is essential. Studies show that constantly switching between tasks—like checking emails in between patient visits—can make the workday feel even more draining. Batching similar tasks together can create a smoother flow, making everything feel less overwhelming.
Pairing less enjoyable tasks with something pleasant can also help. Listening to calming music, sipping on a favorite drink, or setting up a comfortable workspace can make tedious responsibilities feel a little easier. The key is to be mindful of distractions—like using food or social media as an escape—so they don’t turn into counterproductive habits.
At the end of the day, being intentional with time makes all the difference. Everyone has the same 24 hours, but those who consistently make time for exercise, doctor’s appointments, or self-care usually have one thing in common: a plan. By identifying distractions, streamlining responsibilities, and setting aside focused time for important tasks, it’s possible to create a more balanced, efficient daily routine.
Reclaiming Time by Limiting Distractions
Phones have a way of stealing hours without us even noticing, pulling attention away from what really matters. A simple but effective way to take back control is to physically put the phone away. Keeping it in another room—or even on a different floor—makes it less tempting to check every few minutes. That small barrier can make a big difference in staying focused, whether it’s for work, family time, or personal projects.
This becomes even more obvious during busy seasons. Take the holiday rush, for example—it’s easy to feel buried under a never-ending to-do list. But setting boundaries with distractions can completely change the experience. Taking a break from the phone can make time feel more abundant. Instead of getting lost in notifications or mindless scrolling, those hours can go toward more meaningful activities—playing a game with family, cooking, or finally finishing that book.
Beyond cutting down digital distractions, being intentional with time makes all the difference. Tools like time audits or habit trackers can reveal where time is actually going and where small changes can free up extra hours. A lot of people don’t realize how much time slips away on little, unproductive habits. Noticing these patterns makes it easier to adjust and create space for things that actually matter.
By reducing distractions and making space for what truly adds value, it’s possible to feel more present and in control, rather than always scrambling to catch up.
The Power of Movement and the Perspective of Time
Time and how it’s spent shape daily experiences in more ways than people realize. One often-overlooked factor in time management is movement. In Happier Hour by Dr. Cassie Holmes, she shares an exercise from her course on time perception: students are asked to engage in 30 minutes of movement every day for two weeks. The goal? To experience firsthand how physical activity impacts energy, mood, and overall well-being.
Movement triggers dopamine release and creates a sense of accomplishment, helping people feel more in control of their time. Motivation might not always be there at the start, but the outcome is almost always positive. Rarely does anyone regret taking time to move—if anything, they usually feel better afterward. This simple experiment highlights how making movement a regular part of the day can improve both time management and quality of life.
Beyond just movement, Happier Hour explores how people perceive time, why certain activities feel more fulfilling than others, and how small shifts in mindset can lead to greater happiness. One of the biggest takeaways is the importance of being intentional with time—whether that means structuring the day around meaningful experiences, setting boundaries with distractions, or rethinking how much time is truly left with loved ones.
One way to shift perspective is to think about how much time remains with the people who matter most. If a parent is expected to live until 85, how many more visits, holidays, or conversations remain? For those with children, considering the years before they grow up and move on can be both eye-opening and motivating.
This perspective isn’t meant to feel overwhelming but rather serve as a reminder of what truly matters. It reinforces the importance of balancing responsibilities with meaningful experiences. Not every moment needs to be spent with loved ones, but being mindful of time encourages more intentional choices about where and with whom it’s spent.
Small changes—whether adding movement to a routine or shifting how time is valued—can make a lasting impact. The goal isn’t to live in scarcity but to make the most of the moments that matter.
Making time for health isn’t always easy, but small changes can make a big impact. Take what works for you and start where you can. For more insights, be sure to check out the full blog and listen to the episode!
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