How to Turn “I Don’t Have Time” Into “I’ll Make 10 Minutes Count”
If you’re a parent, chances are you’ve said (or at least thought) these words recently:
“I just don’t have time.”
Time feels scarce when you’re raising kids, working, and managing a household.
Juggling school drop-offs, work, dinner, laundry, and dishes makes it hard to find space for yourself—especially for fitness, meal prep, or rest. But what if the problem isn’t really the lack of time…
What if it’s the way we think about time?
You don’t need hours in the gym or an afternoon to cook healthy meals. Shift from “I don’t have time” to “I’ll make 10 minutes count.” That small mindset shift can boost your consistency, confidence, and energy—even in chaos.
Now that we’ve discussed why time feels scarce, let’s move to practical solutions: how a simple 10-minute shift can become your new secret weapon for staying healthy as a busy parent.
Why “I Don’t Have Time” Feels So Real
First, let’s acknowledge something important:
You’re not wrong for feeling like there’s no time. Parenting and work are demanding. Life won’t slow down just so you can work out or make a smoothie.
But here’s what happens: We treat “I don’t have time” as absolute when it’s just a mindset trap.
We tell ourselves:
“If I can’t do it perfectly, it’s not worth doing.”
“If I can’t do a full workout, it doesn’t count.”
“If I can’t meal prep for the week, I might as well order takeout.”
Suddenly, we see anything less than perfect as worthless. But that’s not how real-life health works. Small, consistent efforts — even 10 minutes a day — add up. It’s not about having time. It’s about making it matter. It’s about making every minute purposeful.
Step 1: Shift from “All or Nothing” to “Always Something”
This is the mindset shift that changes everything. When you’re short on time, the all-or-nothing mindset is your biggest enemy. It tells you that if you can’t do your full 45-minute workout, it’s not worth it. Or that if you don’t have time to cook a full dinner, you might as well hit the drive-thru.
But think about this:
If you brushed your teeth for 10 seconds every day, it wouldn’t do much. If you brushed your teeth for 10 minutes once a month, it wouldn’t help either.
Consistency — not perfection — is what makes the difference.
The same goes for your health habits. So instead of “all or nothing,” start thinking “always something.”
Even when your schedule is packed, you can still:
Stretch for 5 minutes before bed.
Take a 10-minute walk after dinner.
Do 20 squats and 10 pushups before your morning shower.
Pack fruit and nuts instead of chips for the car ride.
Those little things matter. They build momentum — and momentum builds consistency.
Step 2: Redefine What a “Workout” Looks Like
A lot of parents skip workouts because they think they don’t have enough time for a real one. But what’s “real,” anyway? You don’t need fancy equipment or long sessions. You just need to move with intention.
If you’ve got 10 minutes, you can:
Do a quick HIIT circuit (think 30 seconds each: squats, pushups, lunges, planks — repeat three rounds).
Go on a walk with your kids or dog around the block.
Turn on your favorite song playlist and have a dance break in the kitchen.
Grab your resistance bands or dumbbells for a mini strength circuit.
Here’s the beauty of this approach: You remove the pressure of “I have to fit in a full workout” and instead focus on “I moved today.”
Ten minutes might not feel like much in the moment, but over a month? That’s over five hours of intentional movement. And it adds up fast.
Step 3: Stack Fitness Onto Everyday Life
You don’t have to “find time” for fitness — you can build it into what you’re already doing. This is what I like to call “habit stacking” — pairing new healthy actions with things that are already part of your daily routine.
For example:
While your coffee brews: do calf raises, squats, or a 1-minute plank.
During kids’ screen time, sneak in a 10-minute bodyweight workout.
When folding laundry: do lunges between loads.
At work: take walking meetings or stretch during virtual calls.
Before bed: stretch while chatting with your partner or listening to a podcast.
The goal isn’t an extra hour—it’s to use the little moments you already have. Once you start seeing those windows of time, you realize how many opportunities there actually are to move.
Step 4: Learn to “Micro-Plan” Your Day
Parents often underestimate how much structure can reduce overwhelm. A small plan can bring clarity when your day feels chaotic.
Try this: every night before bed, write down your three non-negotiables for the next day — the things that would make you feel like you took care of yourself.
For example:
“Drink water before coffee.”
“Go on a 10-minute walk at lunch.”
“Do 20 minutes of yoga before bed.”
Then fit them into natural openings in your day—not by finding time, but by making time. You’ll be amazed at how much smoother your day feels with intentional health goals.
Step 5: Embrace “Good Enough” Nutrition
Healthy eating doesn’t need to mean elaborate meal prep or gourmet recipes.
Sometimes, “good enough” is great.
You don’t need to spend hours cooking — focus on:
Having a few go-to quick meals you can throw together in a hurry (scrambled eggs, tuna wraps, smoothies, frozen veggie stir-fries).
Batch prepping a few basics on Sunday — cooked protein, chopped veggies, or overnight oats.
Keeping grab-and-go snacks handy: nuts, fruit, string cheese, or Greek yogurt.
Using the “add, don’t subtract” rule — instead of cutting out “bad foods,” add something healthy to each meal (like a side salad or extra protein).
When you simplify healthy eating, it stops feeling like another job and becomes part of your life.
Step 6: Make 10 Minutes Your “Non-Negotiable”
Here’s where the magic happens — pick one 10-minute non-negotiable and commit to it every day.
It could be:
10 minutes of walking.
10 minutes of stretching.
10 minutes of journaling or meditation.
10 minutes of preparing healthy food.
The goal is not perfection—it’s identity. When you show up for those 10 minutes, you’re reinforcing the message:
“I’m someone who takes care of myself — even when I’m busy.”
That identity shift is more powerful than any single workout or meal. Because once you believe that, you’ll start finding more ways to move, eat well, and rest.
Step 7: Ditch the Guilt About Doing Less
Let’s be honest — parents carry a lot of guilt. We feel guilty for working, missing workouts, or wanting alone time.
But here’s something you need to hear:
You don’t need to earn your self-care. You don’t need to “deserve” 10 minutes to move your body or breathe.
Doing something for yourself isn’t selfish—it lets you keep showing up for others.
So drop the guilt about doing less. You’re not failing if you only have 10 minutes. You’re winning because you chose to use those 10 minutes with intention.
Step 8: Celebrate the Small Wins (They’re Not Small)
You know what keeps most people consistent? Momentum — and momentum is built through small wins. Every time you show up for those 10 minutes, that’s a win. Every time you take the stairs instead of the elevator, that’s a win. Every time you pack a lunch or stretch before bed, that’s a win. Celebrate those moments instead of dismissing them to create a positive feedback loop. The more you notice your efforts, the more your brain wants that feeling.
Try this:
Keep a note in your phone or a journal where you jot down one small win each day.
At the end of the week, read them back.
You’ll be amazed at how those “little” things create a picture of massive consistency.
Step 9: Involve Your Kids in the 10-Minute Rule
Your health habits don’t have to be separate from family life — in fact, they can enhance it.
Here’s how to make your 10-minute movement moments fun for everyone:
Turn on the music and dance around the living room.
Have a push-up or plank challenge with your kids.
Go for a walk or bike ride together.
Do “commercial break workouts” during family TV time (jumping jacks, squats, stretches).
This makes activity easier and shows kids that exercise can be fun, not punishment. When they see you prioritize health, they learn self-care is regular and valuable.
Step 10: Think of 10 Minutes as a Gateway, Not a Limit
Here’s the best part: once you start using your 10 minutes, you’ll notice something powerful — it often turns into more. You might start walking for 10 minutes and decide to keep going. You might start stretching and realize you want to do a few extra exercises. The hardest part of any healthy habit is starting. Once you start, momentum takes over. So those 10 minutes? They’re your gateway habit. They break through resistance and open the door to more. And even on the days you stop at 10, you still win. Because you showed up.
Final Thoughts: 10 Minutes Can Change Everything
When you’re a parent, time will always feel tight. There will always be more to do, someone to help, or something that needs your attention. You don’t need hours for strength, energy, or confidence. You need 10 minutes of intention — over and over again. It’s not about squeezing more into your day.
It’s about using your time to care for yourself in a real, doable way. So next time you hear that voice say, “I don’t have time.” Answer it with, “I’ll make 10 minutes count.” Because those 10 minutes? They’re not small. They’re life-changing.