Your Excuses Show Your Lack of Prioritization
Do you know people who have a reason for everything, especially why they can’t exercise? They work long hours, have family to care for, or feel like there’s just too much to do. For every solution you offer, another excuse appears. This isn’t about time, money, or energy. It’s about a lack of prioritization.
As a certified strength coach and sports nutritionist with decades of experience, I’ve seen this pattern countless times. People fall into routines that don’t serve their health, and then feel stuck.
But it doesn’t have to be this way. The goal isn’t to add more to your plate, but to realign what’s already there. This guide will show you how to stop making excuses and start making your health the priority it deserves to be. You have a lack of prioritization issue.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Excuses Are a Symptom: The real issue behind why people don’t exercise isn’t a lack of time or money, but a lack of prioritization. Health consistently falls behind other activities.
- Reframe “Dead Time”: The hours spent on social media or watching TV can be reclaimed for fitness. Data shows the average American spends over 6 hours daily on screens, offering a huge opportunity to build healthier habits.
- Combine Activities: Use a strategy called “habit stacking.” Pair a new fitness habit with an existing one, like doing 30 minutes of cardio while watching your favorite show.
- Invest in Yourself: Time spent on physical activity can be doubled up with mental growth by listening to educational podcasts or audiobooks, turning your workout into a powerful self-development session.
- Start with a Plan: True progress comes from making a conscious plan. Schedule your workouts like appointments and identify time-wasting activities that you can replace with productive, health-focused actions.
But… But… But… STOP with the Excuses!
Let’s be direct. Your life is busy, but so is everyone else’s. When you say you don’t have time to take care of yourself, what you’re really showing is a lack of discipline in making your health a priority. You already know exercise is good for you. The facts are clear. The real challenge is making the choice to act on them.
Here’s where the disconnect often happens.
The same people who say they are too busy for a workout often spend hours at night watching television or scrolling through their phones. According to 2026 data, the average American spends an incredible 7 hours and 11 minutes per day on screens. Even if you cut that down slightly, you are likely looking at over 45 hours a week. That’s more than a full-time job.
If you value your health less than what’s happening on a reality show, your priorities need a serious adjustment. Stop with the lack of prioritization!
Instead of seeing these activities as a barrier, view them as an opportunity. Why not combine your entertainment with your cardio? This is a popular strategy known as “habit stacking,” a concept explained by James Clear in his book Atomic Habits. The formula is simple: after your current habit, you perform your new habit. For example: “After I turn on my favorite TV show, I will get on my stationary bike for 30 minutes.”
You don’t have to give up the things you enjoy. You can use technology to your advantage.
- At the Gym: Most cardio machines have screens or phone holders. You can watch your favorite shows while you walk, run, or cycle.
- At Home: Use apps like Peloton, Nike Training Club, or Apple Fitness+ to follow guided workouts while streaming content on your TV or tablet.
- Free Options: Countless free workouts are available on platforms like YouTube that you can do in your living room with minimal equipment.
This approach allows you to improve your health and longevity without missing out on your relaxation time.
How to Turn Wasted Time into Productive Growth
My hope is that you strive to better yourself in every way, both mentally and physically, without letting excuses stand in your way. With smart time management, you can achieve two goals at once.
If you’re already planning to do cardio, you have a perfect opportunity to learn new skills. Instead of passively watching TV, you could be actively investing in your personal and professional growth.
Think about it. A 2025 report from LinkedIn showed that providing learning opportunities is the number one strategy for employee retention. Furthermore, research shows that 84% of employees feel that learning adds a sense of purpose to their work. Investing in yourself pays dividends in all areas of life.
There are incredible podcasts and audiobooks available that can turn a 30 to 60-minute cardio session into an educational experience. While relaxation is important, think about the key moments where you could be more productive.
Here are some examples of how to make it happen:
- For the Entrepreneur: If you run a business, why not use that time to scale? Listen to podcasts like “Entrepreneurs on Fire” or “My First Million” to get actionable ideas and inspiration.
- For the Sales Professional: Want to close bigger deals? Download an audiobook on negotiation or listen to “The Tony Robbins Podcast” to sharpen your skills and mindset.
- For Personal Growth: If you’re focused on self-improvement, podcasts like “The Rich Roll Podcast” or “Optimal Living Daily” offer incredible insights into wellness and lifestyle design.
The reason some people get ahead is because they invest in themselves. They make time for their health with a solid fitness and nutrition plan, and they dedicate time to expanding their knowledge. They understand that a lack of prioritization is the only thing holding them back. You have the same 24 hours in a day. It all comes down to how you choose to use them.
Making a plan requires prioritization. You won’t accomplish everything in a single day, and that’s perfectly fine. You need to identify what absolutely must get done. Are you sleeping ten hours a day? Try waking up 30 minutes earlier for a quick workout. Schedule blocks in your calendar for exercise, family, and learning. It’s about being intentional with your time.
The time you spend scrolling through social media is unlikely to be life-changing. Ask yourself, how is this benefiting me? If it’s not helping you grow, it’s time to cut it out. Live your life with purpose. Wake up with a plan and hold yourself accountable. When you take responsibility, you become unstoppable.
FAQs About Lack of Prioritization and Excuses
How can I exercise with a really busy schedule?
The key is to integrate activity into your existing routine. Treat your workouts like non-negotiable appointments by scheduling them in your calendar. You can also break up your activity into smaller chunks, like three 10-minute walks throughout the day. Simple changes like taking the stairs, parking farther away, or doing squats during TV commercials all add up.
What is the minimum amount of exercise I need for health benefits?
According to the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM), adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week. This breaks down to just 30 minutes, five days a week. They also recommend muscle-strengthening activities for all major muscle groups on two or more days per week.
I have no motivation to exercise. How can I fix this?
Start small and focus on consistency. Choose an activity you genuinely enjoy, which makes it feel less like a chore. Setting realistic goals and tracking your progress can also provide a sense of accomplishment. Another great strategy is “habit stacking,” where you pair exercise with something you already do, like listening to your favorite podcast while you go for a walk. This helps build the new habit into your routine automatically.
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