How I Created a Fitness Routine That Fits My Busy Life

“I just don’t have time.”

If I had a dime for every time I’ve said, thought, or heard that statement about working out, I could buy a really nice home gym. That was my go-to excuse for years, and it felt absolutely right. With a busy career, family obligations, a social life, and the overall craziness of modern life, the idea of finding an hour every day to work out seemed like a joke. My life was like a game of Tetris where all the blocks were falling too fast and the “workout” block had no place to go.

I did everything I could. I’d get really motivated, buy a new gym membership, and go every day for two weeks. Then there would be a huge project at work, I would skip a few days, and the habit would fall apart. I tried to get up at 5 a.m., but the snooze button always won. I attempted working out in the evening, but by then I was too tired to do anything but sit on the couch. Every time I failed, I got more and more angry and thought that maybe exercise wasn’t for people with busy lifestyles like mine.

It wasn’t uncovering a miraculous, secret workout or a mystical 25th hour in the day that changed my life. It changed the way I thought about things. I quit attempting to fit my imperfect, chaotic life into a “perfect” fitness model and started over. I made the decision to start from scratch and construct a routine that would work with my hectic life, not against it. The main goal of this technique was to help people create good fitness habits by emphasizing consistency over intensity and reality over idealism.

If you’re trapped in that same loop of starting and stopping and feeling like you’re failing because you can’t fit it all in, I want to share the precise steps I took. It’s not about having superhuman willpower; it’s about making a smart, adaptable system that makes it not only possible but also necessary for you to show up for yourself.

The Mindset Shift: From “All or Nothing” to “Always Something”

My own “all or nothing” attitude was the biggest thing that got in my way. I thought that an exercise wasn’t a “real” workout unless it was at least 45 to 60 minutes long, made me sweat a lot, and took place in a gym. I thought it was worthless to achieve anything if I couldn’t reach that lofty bar. This need for perfection was what did me in. The whole day was a waste because I missed my morning workout.

To break free, I had to embrace a new mantra: “Always Something.”

This short phrase helped me lower my standards. The goal changed from “have a perfect workout” to “do something active today.” It didn’t matter how long or hard the activity was; all that mattered was being there. This was the first big step I took to make fitness a habit.

What did “Always Something” look like in practice?

• Only have 10 minutes between meetings? That’s enough time for a brisk walk around the block or a few sets of bodyweight squats and push-ups in my office. That counts.
• Feeling completely drained after a long day? 15 minutes of gentle stretching while listening to a podcast. That counts.
• Kids want to go to the park? Instead of sitting on the bench, I’d chase them around or do walking lunges around the playground. That counts.

I stopped putting myself through so much stress by implementing this idea. It was no longer about finding the right hour; it was about finding the wrong ones. Most of the time, my 10-minute commitment would turn into 15 or 20 minutes because the hardest part—getting started—was finished. But even when it didn’t, I still kept up my daily movement streak, which helped me create the habit and keep it going.

Step 1: The Ruthless Time Audit and Reality Check

You can’t control time if you can’t see it. I needed to know exactly where my time was going before I could make a reasonable schedule. For a week, I kept track of my time like an accountant keeps track of money. I used a simple notepad to write down what I did in 30-minute blocks from the time I got up till the time I went to bed. I didn’t modify how I acted; I just watched it.

The results were a wake-up call. I discovered pockets of “ghost time” I never knew I had.

• I spent 25 minutes scrolling through social media after my alarm went off.
• I spent 45 minutes watching “just one more episode” on Netflix before bed.
• The 20-minute lull in the afternoon, where I’d browse random websites.

Combined, these small pockets added up to nearly two hours of unstructured time each day. It wasn’t that I “didn’t have time”; it was that I wasn’t using the time I had with intention. This audit wasn’t about making myself feel guilty. It was about empowerment. It showed me that the time was there; I just needed a plan for it.

Armed with this data, I performed a reality check. I asked myself:

• When am I most likely to have energy? I realized I’m not a 5 a.m. person, but I do have a decent energy spike around lunchtime.
• What are my non-negotiable commitments? Work meetings, kids’ school pickups, family dinners. These were the solid “boulders” I had to schedule around.
• What is the most realistic amount of time I can commit to most days? Not on a perfect day, but on a typical, chaotic Tuesday. The honest answer wasn’t an hour. It was 20-30 minutes.

This process grounded my expectations in reality. I stopped trying to copy the routine of a fitness influencer and started designing a routine for a real, busy person: me.

Step 2: “Habit Stacking” – Linking Fitness to Existing Routines

The next cornerstone of my fitness habit-building strategy was a concept I learned from James Clear’s book, Atomic Habits: habit stacking. The principle is simple: link a new habit you want to build (exercise) to an existing habit you already do without thinking.

My old approach was to treat my workout as a separate, isolated event on my calendar. This made it easy to skip because it wasn’t anchored to anything. With habit stacking, I wove my fitness “micro-doses” into the fabric of my day.

My formula was: After [CURRENT HABIT], I will [NEW FITNESS HABIT].

Here are some of the habit stacks that I implemented and still use today:

• Morning Stack: After I brush my teeth, I will do 5 minutes of stretching and 20 push-ups. This wakes up my body and guarantees I start the day with a small win before excuses can creep in.
• Workday Stack: After I finish my last morning meeting, I will immediately change into my workout clothes and do a 20-minute workout before making lunch. This created a powerful trigger. The end of the meeting was the starting pistol for my workout.
• Evening Stack: While my dinner is cooking in the oven, I will do 10 minutes of core exercises on the kitchen floor. I’ve found the time that I used to spend scrolling on my phone.

This strategy is incredibly effective because it removes the decision-making process. I didn’t have to ask myself, “When should I work out today?” The plan was already in place. The current habit automatically started the next activity. When you’re busy and don’t have much willpower, this automation is the key to making habits stay.

Step 3: Designing the “Frictionless” Workout Environment

When you’re busy, motivation is a limited resource. I found out that I couldn’t trust it. Instead, I had to design a space where the easiest route to go to my workout was not away from it. The goal was to make it so easy to start my workout that it felt harder not to do it.

This meant systematically identifying and eliminating points of friction.

The Night-Before Prep

This is probably the most powerful tactic I use. Every single night, before I go to bed, I prepare everything I need for the next day’s workout.

• Clothes Ready: My workout clothes (shirt, shorts, socks, sports bra) are laid out in a pile. I don’t have to waste mental energy in the morning rummaging through drawers.
• Equipment Out: If I’m doing a home workout, my yoga mat, resistance bands, and dumbbells are placed in the exact spot where I’ll be exercising. They serve as a visual cue and are ready to go.
• Plan Written: I take 60 seconds to write down the exact 2-3 exercises I’ll do. This eliminates the “what should I do today?” paralysis that can kill a workout before it even starts.

This simple ritual removes at least three decision points and several minutes of prep time, making it much more likely I’ll follow through.

Creating a Dedicated (But Tiny) Space

You don’t need a home gym. For the longest time, my “gym” was a 6×6-foot patch of floor in my living room. The important part was that this space was mentally designated for fitness. When I unrolled my yoga mat in that spot, it was a signal to my brain that it was time to work.

If you don’t have a dedicated space, the act of setting up your space (e.g., unrolling a mat, moving a coffee table) can become part of the ritual itself, signaling the transition into workout mode.

The “Workout Commute”

When I worked from home, I created a “fake commute.” When it was time for my workout, I would walk out my front door, go around the block, and then walk back inside, going straight to my training room. Even though they were happening in the same building, this simple exercise helped me keep my work life and my training time separate in my thoughts. It was a clear line that helped me adjust my perspective and get in the right mood.

Step 4: The Menu Method – Creating a Flexible Workout Plan

A workout plan that is set in stone is not good. An unexpected meeting or a sick child can break it, which could mean missing a day and starting a cycle of irregularity. I needed a plan that would work even when things didn’t go as planned in my hectic life.

Enter the “Menu Method.”

Instead of a fixed schedule (“Monday is Leg Day,” “Tuesday is Cardio”), I created a menu of workout options categorized by time and energy level.

My menu looked something like this:

The 30-Minute Menu (High Energy Days)

• Option A: Strength: 3 rounds of a full-body circuit (e.g., Goblet Squats, Push-ups, Dumbbell Rows, Plank).
• Option B: HIIT: 25 minutes of high-intensity interval training using bodyweight exercises or a stationary bike.
• Option C: Run: A 30-minute run outside or on a treadmill.

The 15-Minute Menu (Low Energy or Super Busy Days)

• Option A: Express Circuit: 1 round of my full-body strength circuit.
• Option B: Movement Snack: 15 minutes of continuous, low-impact movement (e.g., alternating jumping jacks, high knees, and bodyweight squats).
• Option C: Walk/Jog: A brisk 15-minute power walk or light jog.

The 5-10 Minute Menu (The “Better Than Nothing” Lifesaver)

• Option A: Mobility: A 10-minute full-body stretching and mobility routine.
• Option B: Core Blast: A 5-minute plank series or core workout.
• Option C: Stair Climb: 10 minutes of walking up and down the stairs in my house.

Every day, I would check my schedule and energy level and then pick something from the menu. This method gave me both structure and freedom. It got rid of decision fatigue and made sure I always had a good choice, no matter what the day threw at me. There was no need to do nothing anymore because I could always find something on the menu that I could fit in.

Step 5: Tracking the Process, Not Just the Progress

When you want to lose weight or get stronger, it can feel like progress is moving too slowly, which can be discouraging. I started to pay attention to the one thing I could control completely: how consistent I was.

I got a red marker and a simple wall calendar. I got to put a huge red “X” over each day that I did a workout from my menu, even if it was only for five minutes.

This small thing made me really motivated. My new goal was “don’t break the chain.” I wasn’t preoccupied with the number on the scale; I was obsessed with watching the red X’s chain grow longer and longer. It made creating fitness habits into a game.

This method works because:

• It provides instant gratification: You get a “win” every single day you show up.
• It builds identity: Seeing the chain expand makes the statement “I am someone who exercises regularly”.
• It visualizes momentum: The visual proof of your consistency is a strong reminder of your commitment, especially on days when you don’t want to do it.

I still kept track of my performance (like how much weight I lifted and how fast I ran), but it was secondary data. The chain of X’s was my main measure of success. This emphasis on process rather than outcome is what kept me going through the expected plateaus and times when development was slow.

It’s not about finding additional time to squeeze exercise into a busy existence. It’s about using your time more wisely. It’s about letting go of being flawless, making a structure that makes it easier to be consistent, and enjoying the small act of showing up every day. Be fair to yourself and start small. Just don’t break the chain. You won’t believe how quickly those modest, flawed efforts turn into a habit that lasts a lifetime.

Frequently Asked Questions (FAQ)

Q1: I’m really not a morning person. Is it okay to work out in the evening?

Absolutely! The “best” time to work out is the time you will consistently do it. There’s no magic to morning workouts. If you have more energy and can protect your time better in the evenings, that’s a perfect strategy. The key is to find your personal “prime time” for exercise and build your routine around that. Just be mindful that very intense exercise too close to bedtime can interfere with sleep for some people, so you might need to experiment to see what works for you.

Q2: How do you stay consistent when you travel or your routine is disrupted?

This is where the “Always Something” mindset and the “Menu Method” are lifesavers. Before I travel, I create a travel-specific menu of 10-15 minute bodyweight workouts I can do in a hotel room. My goal isn’t to make progress while traveling; it’s simply to maintain the habit. Even doing a 10-minute stretching routine or a bodyweight circuit keeps the chain alive. The key is to plan and lower your expectations.

Q3: I have young children, and my schedule is completely unpredictable. How can I apply these principles?

Being flexible is really important when you have young kids. Instead of attempting to find a safe place for “me time,” which might be hard to do, focus on “fitness snacking” and “active parenting.” Can you carry your kid while you do squats? Can you have a 15-minute dance party in the living room? Can you push the stroller at the park while doing walking lunges? Use the “Menu Method” with ultra-short (5-10 minute) options that you can sprinkle throughout the day whenever a small window opens up.

Q4: I get bored with my workouts easily. How do I build a habit if I’m always changing things?

Boredom is a real habit-killer. The answer is to have organized variation. Your main habit is “showing up for my workout on time.” The workout itself can be different. You can keep doing the same basic workouts (such as squats, push-ups, and rows), but modify the way you do them. You could do them as a circuit one week. Next, you might execute them in a standard set and rep pattern. You may add them to an HIIT workout the week after. This gives the novelty your brain desires while still ensuring you’re focusing on core movements.

Q5: Is a 10- or 15-minute workout really effective enough to see results?

Yes, 100%. Longer workouts may be better for some purposes, like preparing for a marathon, but short, regular workouts are really good for your health. Numerous studies indicate that brief episodes of vigorous movement can enhance cardiovascular health, insulin sensitivity, and general fitness. A 15-minute workout that you do every day is much better than a “perfect” 60-minute workout that you skip. The most important thing for getting results is consistency, and brief workouts are the key to consistency for those who are busy.