RAK ON: Breaking Free from Busy
How to Stop Spending Time Mindlessly and Focus on What Truly Matters
💡 In Today’s Edition:
🌱 Roots Reflection: Stop Being Busy—Start Spending Time Intentionally
🧘🏽♂️ Awareness Action: Where Is Your Time Really Going?
💛 Kindness Opportunity: Creating Space for What Truly Matters
🌱 Roots Reflection: Stop Being Busy—Start Spending Time Intentionally
How often do you find yourself saying, “I’m just too busy”? Whether it’s work, family responsibilities, or the never-ending to-do list, life often feels like it’s rushing by in a blur. For years, I thought the solution was to manage my time better. But then I realized something: it wasn’t about managing time but about spending it intentionally.
In his book "4,000 Weeks: Time Management for Mortals," Oliver Burkeman reminds us that the average human lifespan is roughly 4,000 weeks. When you break it down like that, it becomes clear that time is a limited and precious resource. This realization encourages us to focus on what brings true fulfillment rather than maximizing productivity.
We tend to fill our schedules with obligations, appointments, and endless to-do lists. But here’s the thing: being busy isn’t the same as being fulfilled. When our days are full of tasks that drain us, it’s easy to lose sight of what’s truly important.
I’ve found that when we approach time with intention, it changes everything. Even if we only have 30 minutes of free time in our day, spending that time on something meaningful—like connecting with a loved one, moving our bodies, or practicing meditation—can bring us a deep sense of fulfillment.
So, instead of focusing on cramming as much into your day as possible, I invite you to think about this: How can you spend the time you have on what truly matters?
🧘🏽♂️ Awareness Action: Where Is Your Time Really Going?
To break free from the constant feeling of busyness, we need to understand where our time is really going. Awareness is key—not for judgment, but for clarity. It’s about recognizing what drains your energy and what truly fuels you.
So, take a couple of days to track how you're spending your time. What activities give you energy, and which ones drain you? I often find myself caught up in tasks that feel urgent but aren't necessarily important, like scrolling through social media or getting lost in emails.
Here are some questions you can ask yourself to guide your reflection:
What are the energy givers and energy takers in my day? For me, things like meditation, movement, and time with family fill me up. On the other hand, too much screen time or negative news leaves me feeling drained.
Am I spending my free time on things that align with my values? Even if you only have 30 minutes of free time a day, are you using that time to do something that brings you joy and aligns with the life you want to live?
Where am I losing time to distractions? For example, I used to spend too much time on my phone at night, staying up later than I intended. Checking your screen time usage can give you a clear picture of where time is slipping away unnoticed.
Once you've tracked your time for a few days, take stock of where your time is going. You might find that you have more control than you thought—once you see the patterns, you can decide how to be more intentional moving forward
💛 Kindness Opportunity: Creating Space for What Truly Matters
Now that you’ve reflected on where your time and attention are going let’s explore simple yet impactful ways to make intentional changes. These small steps can help you align your time with your values and reduce distractions that pull you off course.
Align Your Time with Your Values: Reflect on whether the way you’re spending your time aligns with what truly matters to you. I’ve realized that family and personal health are my top priorities, so I’ve adjusted my routine to use my commute to connect with friends or loved ones. This way, I can prioritize my values without adding extra time to my day. Ask yourself: Is your time being spent in ways that reflect your values? If not, what small adjustments can you make to bring more of what matters into your daily routine?
Prioritize Energy Givers: Instead of focusing on doing more, concentrate on what recharges and energizes you. I’ve discovered that daily meditation, movement, and quality time with family are activities that fill me up, so I’ve made it a point to block off time for them in my day. For example, regularly waking up earlier for a morning workout has greatly affected how I feel throughout the day. What activities boost your energy, and how can you carve out space for them in your life
Manage Your Attention, Not Just Your Time: It’s one thing to schedule time for important activities, but the real challenge is managing where your attention goes. Even if you’ve blocked out time, distractions—whether it’s social media, emails, or even your own thoughts—can pull you off course. By noticing where your mind drifts and realigning your focus on what truly matters, you’ll use your time more effectively.
Control Your Environment—Both Physical and Digital: A key part of managing your attention is controlling your environment. Physical and digital distractions can easily derail your best intentions. For example, I used to scroll on my phone in bed, cutting into my sleep. Now, I charge my phone in another room and use an old-fashioned alarm clock. I also use app blockers during certain hours to limit distracting apps. These small changes have greatly impacted how I spend my time. Ask yourself: What are distractions in my environment, and how can I create more space for what truly matters?
Create Space for Regular Self-Reflection: In my health tribes, we set aside time each week to reflect on how the week went. It’s a simple but powerful practice to check in and ask: What went well this week? Where did I spend my time intentionally, and where did distractions take over? This type of self-reflection helps you stay aligned with your values and intentions for the week ahead. Set aside a few minutes each week to review your progress, recalibrate, and make small adjustments to keep moving forward.
When we approach time with kindness and intention, we start making the most of the time we already have. It’s less about squeezing more into the day and more about creating space for what truly matters.
Live Well and RAK ON,
Dr. Rak 👊🏽
P.S. Ready to take control of your health and start living life to the fullest? Whether you’re looking to prevent or reverse chronic diseases with personalized care or find support and accountability in a health Tribe, I’m here to help. Discover more on my website or book a free, no-obligation discovery call with me, Dr. Rak, today!
Thank you. I can certainly improve my mindfulness in how I spend my time. I used to wear being busy as a badge of honor. Your words and recommendations resonate with me.