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 CONNECT, MOVE & LEARN Join Our Newsletter: Movement Colored Glasses Try Katy's Virtual Studio Free for 7 days! About Dr Diana Hill MADE POSSIBLE BY OUR WONDERFUL SPONSORS: Ikaria Design , creators of the Soul Seat®, a height adjustable chair that allows you to sit in diverse shapes including cross-legged, take 10% of new inventory with code DNA10 Earth Runners , minimalist sandals that mimic being truly barefoot through their grounding technology, take 10% off with code DNA10 Sweet Skins , organic hemp and cotton clothing that is stylish, flexible and designed to move with you, take 20% off with code Movement20 Smart Playrooms , design and products to keep you and your kids engaged and active at home, take 10% off monkey bars, rock wall panels and holds with code DNA10 Venn Design , beautiful floor cushions and ball seats that keep you moving at home or at the office Peluva , Five-toe minimalist sports shoes ideal for walking and higher impact activities. Take 15% off with code NUTRITIOUSMOVEMENT Thoughts/questions email us at podcast@nutritiousmovement.com Your Voice on the Podcast: Read The Credits