In this episode of The Mel Robbins Podcast, time management expert Laura Vanderkam shares strategies for gaining control over daily schedules and routines. She explains how consistent habits, particularly around sleep and morning routines, can improve time management without requiring more hours in the day. The discussion covers practical approaches to weekly planning, managing small tasks, and creating backup plans for when schedules get disrupted.
Vanderkam addresses the common belief that there's never enough time, noting that people have 72 hours of non-work, non-sleep time each week. She outlines methods for making the most of these hours through strategic planning and deliberate choices between passive and active leisure activities. The conversation provides specific techniques for incorporating personal time, self-care, and memorable experiences into busy schedules.

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Laura Vanderkam and Mel Robbins discuss how establishing consistent routines can enhance time management and overall well-being.
Vanderkam emphasizes the importance of maintaining a consistent bedtime, noting that participants who did so reported a 25% improvement in feeling well-rested, despite no significant change in total sleep duration. She also advocates for creating a morning routine, suggesting that even a brief 20-minute routine can provide a sense of control before daily demands begin.
According to Vanderkam, using Friday afternoons for weekly planning can significantly improve time management. She recommends maintaining a "Friday punch list" of upcoming tasks and scheduling them for the week ahead. To accommodate unexpected changes, Vanderkam introduces the concept of "backup slots" - additional time reserves that help maintain progress toward goals when disruptions occur.
Vanderkam stresses the importance of dedicating one night weekly to personal activities, suggesting that committing to group activities increases follow-through. She recommends planning both big and small weekly adventures to create memorable experiences and break the monotony of routine. These can range from half-weekend excursions to brief hour-long activities.
Vanderkam presents a practical approach to handling small tasks by batching them during low-energy periods, particularly in the afternoon. She advises writing down tasks when they come to mind but addressing them during dedicated 30-minute slots later. This method helps preserve mental energy for high-priority work and prevents task-switching fatigue.
With 72 hours available weekly after work and sleep, Vanderkam challenges the notion of having "no time." She advocates for balancing "effortful" activities (like reading or calling friends) with "effortless" leisure (such as browsing social media). Vanderkam suggests prioritizing effortful activities, as they tend to be more fulfilling and contribute to personal growth.
1-Page Summary
Laura Vanderkam and Mel Robbins discuss the benefits of consistent routines and habits, particularly concerning bedtime and morning routines, for better time management and overall well-being.
Experts stress the value of having a consistent bedtime routine for improving sleep quality and energy levels.
Laura Vanderkam points out that variability in daily sleep amounts often leads to feelings of exhaustion despite getting enough total sleep over a week. A study she references observed fluctuations of up to 90 minutes in participants' sleep patterns, resulting in disorderly sleep habits. Vandekam advises that adults would benefit greatly from consistent sleep amounts each night due to their typically set wake-up times for work or family responsibilities.
Mel Robbins integrates the notion of a consistent bedtime as a foundational rule for productivity, as explored in Vanderkam's book, "Tranquility by Tuesday." The key to feeling well-rested is orderly sleep: avoiding a pattern of crashing one night and overcompensating the next.
Participants who implemented a consistent bedtime experienced a 25% boost in feeling that they had adequate sleep to cope with their duties. The total sleep duration didn't vary significantly; it was the regulation of sleep that made a difference.
Vandekam emphasizes the significance of an intentional end to each day by encouraging a consistent bedtime, which fosters wiser choices at night about how time is spent and offers a better grasp of the available time for evening activities. Noting the phenomenon of "revenge bedtime procrastination," where people stay up late to compensate for a lack of free time during the day, Vanderkam underscores that setting a personal bedtime can be transformative.
Consistent Routines and Habits for Better Time Management
Laura Vanderkam and Mel Robbins share insights on the importance of proactive planning to make the most out of the 168 hours available each week.
Laura Vanderkam discusses the significance of utilizing Fridays to plan the upcoming week, suggesting that individuals can be more intentional about using their time. By assessing what needs to happen and what one wishes to happen in both professional and personal aspects of life, one can prioritize tasks and prepare for the week ahead.
Vanderkam encourages using Friday afternoons for weekly planning, as this is often a less productive time when planning can be most effective. She maintains a "Friday punch list" of tasks that need attention soon and dedicates time on Fridays to prioritize and schedule them for the upcoming week. This planning enables individuals to start Mondays with a clear agenda, leading to a more effective use of the initial burst of energy typically experienced at the start of the week. Routine planning not only improves efficiency but also alleviates the anxiety commonly felt on Sunday evenings, known as the "Sunday scaries," offering a more relaxing and enjoyable weekend.
Vanderkam introduces the concept of "backup slots," likened to rain dates in life, which accommodate disruptions in pla ...
Proactive Weekly Planning and Prioritization
Laura Vanderkam stresses the significance of carving out time for personal interests and self-care amidst a hectic schedule. She believes it's essential to manage time effectively to make room for life's pleasures.
Vanderkam highlights the transformative power of dedicating just one night a week to personal time activities. She shares the story of a woman who took up tennis on Tuesday nights, drastically changing her self-perception. Similarly, Vanderkam's personal experience joining a choir demonstrates that committing to a set activity with others can reinforce one's commitment to self-care.
She suggests making a three-category priority list, including self-care, during weekly planning. By committing to group activities—such as playing in a string quartet or other hobbies that establish accountability to others—individuals are more likely to follow through on personal time.
Mel Robbins adds to the discussion by acknowledging the profound impact even short pockets of time for oneself can have, especially for those caring for young children or family members with medical needs.
Vanderkam introduces the concept of incorporating both big and small adventures into one's weekly schedule to create novelty and memorable experiences. These adventures shift the narrative of one's life towards being an individual who makes time for enjoyable activities d ...
Incorporating Self-Care and Personal Time Into One's Schedule
In the busy world we live in, managing small tasks efficiently can significantly improve productivity and lower cognitive strain. Laura Vanderkam and Mel Robbins offer insights into how one can mindfully structure their day to make the most out of their mental energy.
Vanderkam presents the concept of batching small, less urgent tasks and handling them during low-energy periods. Specifically, she suggests dedicating specific hours in the afternoon, like three to five, to such task batching. This approach helps avoid having unfinished work at the end of the day and eliminates the need to work longer hours due to these lingering tasks.
Furthermore, Vanderkam suggests writing down tasks when they come to mind but swiftly returning to the task at hand. Later, during a 30-minute afternoon slot, one can tackle all the small tasks together. This method minimizes the mental costs associated with maintaining a mental to-do list, enabling one to focus on high-priority tasks during peak energy times.
By consciously choosing when and how to complete tasks, Vanderkam argues that people can protect their mental energy for more critical tasks. She advocates for not immediately attending to tasks upon thinking of them but rather batching them for later completion. Completing these tasks in batches not only uses time more efficiently but also prevents one from procrastinating on more difficult tasks by seeking "easy wins."
Vanderkam and Robbins also suggest that small pockets of time—like a 15-minute lunch break or while waiting in line at the grocery store—can be employed for self-care activities or enjoyable tasks instead of mindless phone scrolling. For instance, one could use these moments for deep breathing exercises or to read a page-turner book.
Vanderkam emphasizes the importance of planning for five to ten-minute breaks throughout the day. By predicting when one w ...
Strategies For Managing Small Tasks and Cognitive Load
Achieving a fulfilling life requires balancing effortful activities with effortless leisure, ensuring both work and personal satisfaction are addressed in our routines.
Laura Vanderkam points out that, after accounting for work and sleep, we generally have 72 hours left in the week to fill. Vanderkam challenges the notion of "no time," advocating for a balance between routine tasks and rewarding pursuits. By not allowing busyness to dominate, we carve out a more fulfilling existence.
To instigate a balanced life, Vanderkam encourages the creation of a three-category priority list encompassing career, relationships, and self. By consciously populating each category with important weekly activities, we gradually foster a life with enhanced balance and enrichment.
The dialogue emphasizes shifting from a narrative of busyness to one where we view ourselves as in control of our time. Vanderkam believes rewriting this narrative allows people to see small time pockets as opportunities for great choices, shifting their overall perception of time.
Robbins discusses utilizing these brief moments not for chores, but for activities like taking a walk or enjoying relaxation—an approach that can elevate one's well-being.
Vanderkam suggests that even for those in reactive jobs where minute-to-minute activities are largely determined by external factors, it's still possible to consider how scheduled breaks might be rejuvenating—perhaps by diving into an engaging book rather than defaulting to aimless phone scrolling.
She cites her experience with 'The DaVinci Code' as an example of how one can find the time for engaging pursuits, even within a busy schedule.
The conversation hints at the relationship between work and after-work activities, positing that an energizing workday is more likely to lead to engagement in personal activities. Scheduling simple actions like taking a walk after work can create a balance that enriches our lives beyond the office.
Vanderkam speaks to the merit of interspersing joyful moments throughout one's day, striking a balance between mundane tasks and those that elicit happiness. She suggests embedding joy into standard routines, ensuring ...
Balancing Activities For a Fulfilling Life
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