Overcoming Time Starvation: Finding Wellness and Rest in a Busy World

Do you ever feel like you’re drowning in your to-do list? No matter how early you wake up or how late you stay up, there are still things left undone. Many of us experience what’s called time starvation, also known as time poverty and time famine. Time starvation is the chronic feeling that there’s never enough time to finish everything we need—or want—to do. A common barrier my clients face to achieving their goals or focusing on their wellness and health is -“I don’t have enough time.” And when this mindset takes over, our wellness suffers. We end up sacrificing sleep, exercise, or time spent with loved ones. But the good news is that there’s a way to overcome time starvation and create pockets of rest and wellness in our days.

If you’re yearning to overcome this feeling of constant rush and find true rest, here are some practical steps to help you reclaim your time, improve your wellness, and find peace even in the busiest seasons of life.

Tips to assess your time

1. Start with a Heart Check: What Really Matters?

Often, we get so caught up in the doing that we forget to stop and think about why we’re doing it. Start by asking yourself, “What is most important in my life?”

Write down a few key priorities: perhaps it’s your relationship with God, your family, your health, or your personal growth. This list will serve as a filter for every activity you take on.

When your calendar is jam-packed, refer back to this list. Does a particular task support these priorities? If not, consider letting it go or re-evaluating its importance. Remember that we can only serve God and others well if we’re first taking care of ourselves.

2. Set Healthy Boundaries: Learn to Say “No”

In our culture, being busy can feel like a badge of honor. But God did not design us to be constantly on the go. Jesus often withdrew from the crowds to find solitude and pray, and we should follow His example. One way to create space for rest is by setting healthy boundaries and learning to say “no.”

Practice saying no to good things if they’re keeping you from your best things. Politely decline commitments that don’t align with your priorities. This doesn’t mean you’re neglecting responsibilities—it means you’re honoring the limited time God has given you.

Check out my post on “Breaking up with “busyness”

3. Break Down Your Days: Focus on Your Top 3

When everything feels like a priority, nothing truly is. Instead of trying to accomplish everything, focus on just three main tasks each day. These could be tasks related to work, home, or personal life, but the idea is to choose just three that matter most and give them your full attention.

This strategy helps keep you grounded. Even if you can’t do everything, completing your “Top 3” each day will help you feel accomplished and keep you focused on your big-picture goals.

4. Master the “15-Minute Reset”

When we’re constantly pushing ourselves, our bodies and minds get worn out, leading to stress and burnout. Build small moments of rest into your day with a “15-minute reset.” Use this time to step away from your work, put your phone down, and focus on something that refreshes your soul.

This might mean a quick walk, a few minutes of prayer, or even closing your eyes and breathing deeply. Remember that rest isn’t just about physical downtime; it’s about letting your mind and heart be still. These moments of calm are opportunities to check in with God, reconnect with His peace, and be renewed in His strength.

5. Use the “Do, Delegate, Delete” Method

With a long list of tasks, it’s easy to feel overwhelmed. One effective way to handle a busy schedule is to use the “Do, Delegate, Delete” method.

• Do: Identify tasks that only you can do and prioritize them.
• Delegate: If there are tasks that others can handle, don’t hesitate to ask for help or delegate. This is especially useful in work settings or home environments where family members or colleagues can share the load.
• Delete: Recognize that not everything needs to be done. Some tasks are simply unnecessary or can be postponed. Free yourself from the need to do it all.

By breaking down your to-do list this way, you’ll be able to lighten your load and focus on what truly matters.

6. Incorporate the Pomodoro Technique with Rest Breaks

The Pomodoro Technique is a time-management method that involves working for 25 minutes and then taking a 5-minute break. This cycle repeats four times, followed by a longer break. This technique helps you focus on one task at a time while building in breaks to recharge. (Dufor,2024)

After each 25-minute work session, take a short break to stretch, pray, or breathe deeply. Use this time to connect with God, refresh your mind, and ease any tension. These rest periods can help prevent burnout and give you a more balanced rhythm for your day.

7. Schedule “White Space” on Your Calendar

It might sound strange, but scheduling unstructured “white space” on your calendar is a powerful tool for creating more peace in your day. White space is simply a block of time with no planned tasks. Use this time for anything that helps you rest or connect with God.

This white space gives you the freedom to let the Holy Spirit lead you, whether it’s in prayer, journaling, a short Bible study, or simply being still. Making room for unplanned moments allows God’s peace to seep into your day in unexpected ways.

Check out my post on “How to use Scripture to pray?”

8. Be Intentional with a Digital Detox

Let’s face it: screen time can be one of the biggest drains on our time. Hours slip away scrolling social media or responding to messages. Consider scheduling digital detox periods throughout your day or week. Put your phone on “Do Not Disturb” mode, log off social media, and focus on the present moment.

By creating tech-free time, you’ll gain more hours for rest, meaningful connections, and intentional activities that uplift your soul. This practice can also help you be more present with God, hearing His voice above the noise of the world.

9. Reclaim Your Evenings for True Rest

Many of us collapse at the end of a long day, scrolling through our phones or watching TV until bedtime. But what if you reclaimed your evenings as a sacred time of rest and renewal? Turn off screens an hour before bed and spend this time doing things that bring you peace—read a devotional, take a warm bath, or pray.

This practice not only improves your sleep quality but also helps you prepare your heart and mind for the next day. God designed us to need rest, so let your evenings be a time of surrendering your worries to Him and receiving His peace.

10. Trust in God’s Timing

Lastly, remember that time is a gift from God, and He has given you all the time you need for what He’s called you to. When you’re feeling rushed or overwhelmed, pause and ask God to guide you. Trust that He will provide the strength and wisdom to do what matters most.

God’s timing is perfect, even when it doesn’t align with our busy schedules. Lean into His peace and find rest in the knowledge that He is in control. Every moment of rest, every quiet pause, is a reminder that He sustains us.

Finding Rest in a Busy World

Overcoming time starvation isn’t about cramming more into your day; it’s about focusing on what truly matters and creating rhythms of rest that allow you to thrive. With God as your guide, you can make choices that honor both your time and your wellness. Embrace these tools, and remember that every moment of rest is a gift from the One who sustains you.

Let’s reclaim our time, cherish the peace that only He can provide, and live with intention and wellness in all we do.

Sources:

A fresh take on the Pomodoro technique. Faculty Affairs | Virginia Tech. (2024, September 17). https://faculty.vt.edu/faculty-development/mentoring-and-support/faculty-writing/articles-for-faculty-writers/a-fresh-take-on-the-pomodoro-technique.