How to start when you don’t have time
Time always seems to be the biggest barrier to change. When life feels overwhelming, the idea of adding something new—whether it’s exercising, meditating, or journaling—can feel impossible. But here’s the thing: if you’re stuck in a cycle of stress, unfulfillment, or bad habits, the real question isn’t whether you have time to change—it’s how you can afford not to.
When you invest in better habits today, you’re not just improving the present—you’re saving your future self a lot of time, energy, and pain. Bad habits or unproductive routines are like carrying around a weight you don’t realize you’re holding until you set it down. By putting in the effort now, you create space in your life for clarity, confidence, and long-term happiness. It’s not easy, and it’s not instant, but the payoff is worth it.
The first step is to reframe the way you think about time. Building new habits doesn’t require an overhaul of your day or hours of free time. In fact, starting small is the most effective way to create sustainable change. Research from Dr. BJ Fogg, a behavior scientist at Stanford University, shows that tiny habits are the foundation for long-term success. His work highlights that focusing on small, manageable actions—like flossing one tooth or doing two push-ups—is much more effective than trying to tackle big goals all at once.
This is where the “2-minute habit” comes in. Everyone has two minutes, no matter how busy life gets. Use those two minutes to take one small step toward the change you want to see. Want to read more? Open a book and read one page. Want to start exercising? Do a single stretch or take a quick walk around the room. These actions might seem insignificant, but they’re not. They’re the seeds of transformation.
The beauty of starting small is that it builds momentum. When you prove to yourself that you can show up—even for just a couple of minutes—you begin to trust your ability to stick to your goals. Over time, these small wins compound, making it easier to expand your efforts. What starts as two minutes today might become five or ten minutes tomorrow.
It’s also important to think about the cost of not changing. Habits, whether good or bad, accumulate over time. If you don’t address the habits that are holding you back, they’ll continue to take up space in your life. The energy you spend procrastinating, avoiding challenges, or staying stuck in the same patterns adds up. Imagine where you could be a year from now if you redirected that energy toward something positive—even just a little at a time.
The process won’t give you instant gratification. It’s not like Amazon- you won’t feel magical overnight. But that’s where the opportunity lies. By trading short-term comfort for long-term growth, you set yourself up for a future that feels lighter, more aligned, and ultimately more fulfilling. Each day that you put in the effort, you’re building a life that feels easier and more intentional.
If you’re feeling stuck or unsure of where to begin, remember: it doesn’t matter what you start with—just start. Pick one habit, no matter how small, and commit to doing it for two minutes today. The act of starting is what matters most. You don’t need to see the whole path ahead; you just need to take the first step.
The truth is, when you focus on creating better habits, you’re not just improving your daily routine—you’re giving yourself the gift of a better tomorrow. You’ll save time and energy in ways that might not be obvious at first. You’ll build confidence as you keep promises to yourself. And, most importantly, you’ll create a foundation of happiness and fulfillment that carries you forward.
Start small and start today. Everybody’s got two minutes!