How To Solve The "I Don't Have Time To Exercise" Problem

I don’t have time to exercise.” Sound familiar? In this episode, Katy Bowman talks with clinical psychologist and author Dr. Diana Hill about one of the most common barriers to movement—and why it’s really an issue of energy management and prioritization, not time. Drawing from her books Wise Effort and I Know I Should Exercise, But... Dr. Hill shares how recognizing “choice points” throughout your day can help you move past procrastination and toward the exercise you truly want to do. 

Through practical psychology and real-life examples, Katy and Diana explore how to recognize your stalling loops, reduce transition friction, and align your daily movement habits with your values and genius energy. You’ll learn compassionate, doable strategies for getting unstuck—whether it’s setting your sport shoes out the night before, reframing movement as energy renewal, or aligning movement with your relationships. This episode offers fresh insight and motivation for anyone who wants to move more and make exercise feel possible again.

Enhanced Show Notes and Full Transcript

EPISODE HIGHLIGHTS:

07:40 – Wise Effort: Using your energy in alignment with your values

08:10 – Genius Energy: Recognizing your unique strengths
12:44 – Overcoming “I Don’t Have Time to Exercise” with wise effort
15:40 – Stalling Behavior: How to recognize and manage it
20:03 – Productive Procrastination: Turning stalling energy into productive movement
27:12 – Choice Point Tool: Decision moments to redirect energy toward exercise
32:47 – Supporting Your Future Self: Setting up routines and contexts that help you stay active
36:10 – Relationship Map: Aligning movement goals, energy, and relationships
45:38 – Movement, Community, and Celebrations: Engaging others in activity
49:58 – Energy Audit for Decision Making: Four questions to guide your choices
57:02 – Listener Question: Floor sleeping and neck tension

BOOKS & RESEARCH MENTIONED

I Know I Should Exercise But... 44 Reasons We Don’t Move and How to Get Over Them by Diana Hill & Katy Bowman
Wise Effort: How to Focus Your Genius Energy on What Matters Most by Diana Hill  

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