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How to Take Control of Your Time: 9 Proven Strategies That Work (Even When You Have No Time)

By Stitcher

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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How to Take Control of Your Time: 9 Proven Strategies That Work (Even When You Have No Time)

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How to Take Control of Your Time: 9 Proven Strategies That Work (Even When You Have No Time)

1-Page Summary

Consistent Routines and Habits for Better Time Management

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.

Proactive Weekly Planning and Prioritization

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.

Incorporating Self-Care and Personal Time

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.

Strategies For Managing Small Tasks

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.

Balancing Activities For a Fulfilling Life

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

Additional Materials

Counterarguments

  • While consistent routines can be beneficial, they may not suit everyone's lifestyle or work demands, which can require flexibility and adaptability.
  • Some individuals may not experience improved well-being from a consistent bedtime due to varying sleep needs or disorders that affect sleep quality.
  • A morning routine might not be feasible for everyone, especially those with unpredictable work schedules or family responsibilities.
  • Planning on Friday afternoons assumes that individuals have control over their work schedule and may not consider those who work weekends or have irregular hours.
  • The "Friday punch list" might not be the best approach for everyone; some may find daily planning or other systems more effective for their productivity.
  • "Backup slots" could lead to over-scheduling and increased stress for some individuals who may feel pressured to fill every time slot productively.
  • Dedicating one night weekly to personal activities might not be realistic for people with heavy workloads, caregiving responsibilities, or limited resources.
  • Planning weekly adventures, big or small, may not be feasible for those with financial constraints, health issues, or other limitations.
  • Batching small tasks during low-energy periods assumes that these periods are predictable and that individuals have the autonomy to schedule tasks accordingly.
  • Writing down tasks and addressing them later may not work for time-sensitive or urgent tasks that require immediate attention.
  • Balancing effortful and effortless activities is subjective, and what is fulfilling for one person may not be for another.
  • The idea of having 72 hours available weekly after work and sleep does not account for commuting, household chores, caregiving, and other necessary activities that consume time.

Actionables

  • You can enhance your evening routine by setting a "wind-down" alarm an hour before your consistent bedtime, signaling it's time to dim the lights, avoid screens, and engage in a relaxing activity like reading or meditation. This helps signal to your body that it's time to prepare for sleep, making the transition smoother and reinforcing your sleep schedule.
  • Try implementing a "micro-adventure" challenge where you explore a new place or try a new activity every week, documenting it with photos or a journal entry. This could be as simple as visiting a new coffee shop, taking a different route on your walk, or trying out a new recipe. It's a fun way to ensure you're injecting novelty into your routines and making the most of your 72 hours of personal time each week.
  • Create a "task triage" system by categorizing tasks into "immediate," "short-term," and "long-term" buckets. Use an app or a physical notebook to sort tasks as they come to mind throughout the day. Then, allocate specific times to tackle these tasks based on their urgency and your energy levels, ensuring that you're not constantly switching between tasks and can focus on high-priority work during your peak mental energy times.

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How to Take Control of Your Time: 9 Proven Strategies That Work (Even When You Have No Time)

Consistent Routines and Habits for Better Time Management

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.

Consistent Bedtime Improves Sleep Quality and Energy Levels

Experts stress the value of having a consistent bedtime routine for improving sleep quality and energy levels.

Consistent Bedtimes Ensure Steady Sleep Instead of Fluctuating Amounts

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.

"Crea ...

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Consistent Routines and Habits for Better Time Management

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Counterarguments

  • While consistent bedtime routines can improve sleep quality for many, some individuals with varying work schedules or lifestyles may find strict consistency impractical or even stressful.
  • The idea that variability in sleep amounts always leads to exhaustion may not account for individual differences in sleep needs or the ability to adapt to different sleep patterns.
  • The concept of a fixed amount of sleep benefiting all adults doesn't consider personal or cultural differences in sleep habits and requirements.
  • The claim that a consistent bedtime can increase the feeling of having adequate sleep by 25% may not be universally applicable, as sleep perception is subjective and can be influenced by many factors beyond consistency.
  • Encouraging wiser nighttime choices assumes that individuals are not already making optimal decisions for their circumstances, which may not be the case for everyone.
  • The concept of "revenge bedtime procrastination" may not acknowledge the complexity of why individuals choose to stay up late, which could be due to a variety of personal or psychological reasons beyond simply compensating for a lack of free time.
  • The assertion that establishing a morning routine provides a sense of control and a ...

Actionables

  • You can create a sleep-inducing playlist with a set duration to signal bedtime and wind down effectively. Start the playlist at the same time each evening to establish a cue for your body that it's time to sleep. Choose calming tracks that last for the amount of time you've allocated to your pre-sleep routine, ensuring the final song aligns with your intended bedtime.
  • Develop a "power-down hour" before your consistent bedtime, where you engage in three 20-minute segments dedicated to preparing for the next day, personal care, and relaxation. For example, spend the first segment organizing your work bag and outfit, the second on hygiene routines like brushing teeth and skincare, and the final segment on a calming activity like reading or meditation.
  • Intr ...

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How to Take Control of Your Time: 9 Proven Strategies That Work (Even When You Have No Time)

Proactive Weekly Planning and Prioritization

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.

Reserve Fridays to Prioritize Professional, Personal, and Self-Care Goals

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.

Weekly Planning Makes You Intentional About Your Time

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.

Scheduling "Backup Slots" Provides Flexibility for Important Tasks

Open Time Lets You Shift Tasks and Sustain Momentum, Preventing Things From Falling Through the Cracks

Vanderkam introduces the concept of "backup slots," likened to rain dates in life, which accommodate disruptions in pla ...

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Proactive Weekly Planning and Prioritization

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Counterarguments

  • Not everyone's work or personal schedule may allow for Friday afternoons to be used for planning; some individuals may have fluctuating or non-traditional work hours that require a different approach.
  • The concept of a "Friday punch list" assumes that individuals have control over their workload and can defer tasks to the following week, which may not be the case in all professions or roles.
  • The idea of starting Monday with a clear agenda may not account for industries or jobs where work is highly unpredictable, and planning can quickly become obsolete.
  • The recommendation to use less productive times for planning does not consider that some people might find Friday afternoons to be a productive time for completing tasks rather than planning.
  • Scheduling "backup slots" assumes a level of control over one's schedule that not everyone may have, particularly those in client-facing roles or with high levels of external demands.
  • The strategy of keeping open time slots to prevent tasks from falling through the cracks might not be feasible for individuals with extremely demanding schedules or those who are balancing multiple responsibilities, such as caregiving.
  • The overall approach may not be ...

Actionables

  • You can create a visual time map of your week by drawing a grid with blocks representing hours and coloring in your commitments, goals, and open time slots. This visual aid helps you see the balance of your week at a glance, making it easier to spot when you're overcommitted and need to adjust your plans.
  • Develop a habit of a mid-week check-in, perhaps on Wednesday, to assess your progress on the week's tasks and adjust your Friday punch list accordingly. This can help you stay on track with your goals and make necessary changes before your planning session, ensuring that your time is used as effectively as possible.
  • Introduce ...

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How to Take Control of Your Time: 9 Proven Strategies That Work (Even When You Have No Time)

Incorporating Self-Care and Personal Time Into One's Schedule

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.

One Night Weekly for Personal Time

Commit To Activities With Others to Ensure Follow-Through

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.

Aim For Weekly Big and Small Adventures For Novelty and Memorable Experiences

Mini Outings Enhance Your Week

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 ...

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Incorporating Self-Care and Personal Time Into One's Schedule

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Counterarguments

  • Some individuals may have schedules that are so unpredictable or demanding that carving out a consistent weekly night for personal time is not feasible.
  • Group commitments can sometimes add to one's stress or sense of obligation, potentially detracting from the self-care aspect of personal time.
  • The three-category priority list might oversimplify complex schedules and not accommodate the nuances of balancing multiple responsibilities.
  • Short pockets of personal time, while beneficial, may not be sufficient for significant mental health improvements for some individuals, particularly those experiencing high levels of stress or burnout.
  • The concept of big and small adventures may not be practical for individuals with limited financial resources, as many adventures may incur costs.
  • Planning adventures, especially big ones, can be challenging for those with caregiving responsibilities, and the advice may not fully acknowledge the constraints these responsibilities can impose.
  • The id ...

Actionables

  • You can use a habit-tracking app to gamify your self-care routine by setting up a system that rewards you for consistent personal time activities. For example, assign points for each personal time activity completed and redeem them for a special treat or experience once you reach a certain threshold, like a massage or a day trip.
  • Create a "mystery adventure jar" where you write down various small and big adventure ideas on slips of paper and draw one at random each week to ensure variety and spontaneity in your personal time. This could include anything from a new hiking trail to a DIY home spa day, keeping the excitement alive without the pressure of planning.
  • Partner with ...

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How to Take Control of Your Time: 9 Proven Strategies That Work (Even When You Have No Time)

Strategies For Managing Small Tasks and Cognitive Load

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.

Batch Less Urgent Tasks Into Low-energy Time Slots to Boost Productivity and Reduce Strain

Group Small To-do Items for Efficient Tackling and Less Distraction

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.

Less Time For Obligations Frees Cognitive Bandwidth For Priorities

Mind Your Mental Energy to Allocate Time and Attention Strategically

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 ...

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Strategies For Managing Small Tasks and Cognitive Load

Additional Materials

Counterarguments

  • Batching tasks might not work for everyone, as some people may find it more stressful to see a list of tasks accumulating for later.
  • The suggested time slots for batching tasks (3 to 5 PM) may not align with everyone's natural energy cycles; some individuals may experience peak energy during these hours.
  • Writing down tasks and returning to the main task could interrupt the flow of work for some, potentially reducing productivity rather than enhancing it.
  • The assumption that small tasks are best handled during low-energy times may not hold true for tasks that require creativity or problem-solving, which some people might handle better during their peak energy times.
  • The recommendation to use small pockets of time for self-care or enjoyable activities might not be practical for individuals whose jobs or personal responsibilities do not allow for such flexibility.
  • Planning and scheduling short breaks throughout the day could be challenging in work environments with rigid schedules or in jobs that demand constant attention.
  • The idea that tracking time usage always leads to better time management might not account for the time and effort required to track time itself, which could be seen as an additional task.
  • The suggestion that people overestimate daily productivity but underestimate long-term accomplishments may not apply universally; some individuals may have accurate ...

Actionables

  • You can create a "task lottery" system to make small tasks more engaging by writing them on individual slips of paper and drawing a few to complete during your low-energy periods. This adds an element of surprise and can make mundane tasks feel like a game, which might increase your motivation to tackle them.
  • Develop a habit of "micro-journaling" during your scheduled breaks to reflect on what you've accomplished and what you're grateful for, instead of defaulting to phone scrolling. This practice can enhance your mental well-being by shifting focus to positive achievements and personal growth, and it only takes a few minutes.
  • Initiate a "two-minute movement" rul ...

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How to Take Control of Your Time: 9 Proven Strategies That Work (Even When You Have No Time)

Balancing Activities For a Fulfilling Life

Achieving a fulfilling life requires balancing effortful activities with effortless leisure, ensuring both work and personal satisfaction are addressed in our routines.

Schedule "Effortful" Activities and "Effortless" Leisure for Better Work-Life Balance

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.

Balancing Routine With Rewarding Pursuits

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 ...

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Balancing Activities For a Fulfilling Life

Additional Materials

Counterarguments

  • While the idea of having 72 hours per week of free time after accounting for work and sleep is a useful framework, it may not account for the varied and often unpredictable demands of personal responsibilities, such as caregiving or commuting, which can significantly reduce available leisure time.
  • The concept of "no time" might not be simply a notion to be challenged but a reality for individuals with particularly demanding jobs, health issues, or family responsibilities that leave very little room for leisure or self-care.
  • The three-category priority list is a useful tool, but it may not be flexible enough to accommodate the complexities of everyone's lives, and some may find it too rigid or simplistic to manage their priorities effectively.
  • The advice to prioritize effortful fun over effortless leisure assumes that all individuals have the mental or physical energy to engage in effortful activities, which may not be the case for everyone, especially after a taxing workday.
  • The recommendation to embed joy into standard routines is valuable, but it may not acknowledge the fact that some tasks are inherently unenjoyable and cannot be easily paired with satisfying experiences.
  • The suggestion to create habits that occur several times a week rather than daily may not be the best approach for everyone, as some individuals may benefit from the structure and consistency of daily routines.
  • The categorization of fun into effortful and eff ...

Actionables

  • You can design a "Life Tetris" weekly planner that visually allocates blocks of time for effortful and effortless activities, ensuring a tangible balance. Start by drawing a grid that represents your week, with blocks for work, sleep, and other commitments. Then, color-code and fit in blocks for effortful leisure like a hobby class or a workout session, and effortless leisure like watching a favorite show. This visual approach makes it easier to see where your time goes and to adjust for a more fulfilling balance.
  • Implement a "Micro-Moment Mindfulness" practice where you use brief, unexpected delays during your day (like waiting in line or for a meeting to start) to engage in a quick mindfulness exercise or a breathing routine. Instead of reaching for your phone, take a few deep breaths, observe your surroundings, or think of something you're grateful for. This can turn these small pockets of time into refreshing breaks that contribute to your overall well-being.
  • Create a "Joy Jar" where you write ...

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