4 Ways to Shield Yourself From the Effects of Time Poverty

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Time may be the most important resource there is. “Time poverty” refers to experiencing a lack of sufficient time to fulfill responsibilities, pursue interests, or engage in activities that contribute to one’s well-being due to various demands on one’s time.

This can result from factors such as heavy workloads, long commutes, unpaid domestic work, or caregiving responsibilities, according to research. It has also been found that women tend to experience higher rates of time poverty as they are more likely to be balancing multiple roles in their lives.

Time poverty also encapsulates a subjective sense of being overwhelmed due to constantly feeling rushed or pressured, like they are always running out of time. Even if there is objectively enough time available to them, multiple obligations competing for their attention can become draining and make them feel a lack of control over their own time. This often discourages the most positive or efficient use of one’s time.

Feeling “time-poor” has negative effects on physical health, mental well-being, and one’s overall quality of life. Research has found that it can lead to higher levels of stress, burnout, self-neglect, and income poverty, as well as poorer food choices, a lack of exercise, and an inability to fully participate in meaningful or fulfilling activities.

A 2024 study proposes a positive psychological model of time use that describes four ways to use time mindfully and fight the effects of time poverty.

Here are four ways to become more “time-affluent,” according to the study.

1. Align Actions With Core Values.

Researchers suggest that one can become more time-affluent by aligning one’s actions and planned activities with one’s core values. Here’s how to put this into action:

• Reflect on your inner values. Begin by identifying and understanding the principles or beliefs that are most important to you. These could include aspects of your life such as family and other relationships, career, personal growth, health, or community involvement.
• Clarify personal goals. Once you’ve identified your core values, clarify specific goals and priorities aligned with them. What do you want to achieve in each area of importance to you? What matters most in the short term and long term?
• Take action. Look for opportunities to adjust or realign your schedule to these goals, and consider eliminating or delegating non-essential tasks to free up time. This contributes to feeling an abundance of time to focus on what truly matters to you.

2. Create a Balanced Life.

Researchers assert that while multiple goals may be important to us, it is necessary to strike a balance. After deciding on your priorities, establish clear boundaries between different areas of your life to prevent one from encroaching on the others excessively. This might involve setting limits on work hours, scheduling dedicated family time, and carving out personal time for self-care and relaxation, no matter what.

Be selective about commitments and obligations, and decline requests or invitations that do not align with your priorities or contribute positively to your life. Saying “no” can free up valuable time for activities that are more personally satisfying.

Feeling satisfied with the way you distribute your time, effort, and attention across different activities plays an important role in experiencing time affluence. Time poverty often results from spending less time on one’s goals than desired.

Additionally, researchers suggest that a balanced lifestyle meets fundamental psychological needs such as personal agency, social connection, self-esteem, purpose, health, and more.

It is also essential to rely on your support system if you are struggling to achieve a balance, as it can be overwhelming trying to manage everything at once.

3. Unlearn Procrastination.

Many individuals seek to use their time wisely but often regret wasting it by procrastinating. To become more time-affluent, it is important to understand that procrastination is usually a coping response and to work on reducing the self-blame and guilt associated with it.

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Procrastination often stems from underlying factors such as a fear of failure, perfectionism, or feeling overwhelmed by tasks. By recognizing these triggers and addressing them, you can start to effectively organize, initiate, and execute important goals.

Establishing specific, achievable goals and breaking down large tasks into smaller, manageable steps can alleviate time-related anxiety. Remember that tasks do not have to be perfect, set realistic expectations for yourself, and focus on progress rather than perfection.

4. Establish a Sense of Personal Control.

“Even though the very passage of time is outside our control, we normally have a choice concerning the activities, people, and things that we devote our time to,” the researchers write.

Remind yourself that even though time is a finite resource, it is possible to experience it abundantly by focusing on the present moment, savoring the time you do have, and appreciating the significance of what you do every day. This can remind you of your personal agency.

Healthy coping skills such as grounding, breathwork, journaling, and therapeutic support are also useful ways to overcome feelings of time stress.

Feeling truly time-affluent is not just about managing time effectively or having the self-discipline to pursue your goals. It is essential to live by your values, enjoy what you do, and take a self-compassionate approach to your time, recognizing that you can only do so much in a day and that, with practice and support, it is possible to use your time to create a life you love.

This post also appears on Forbes.com.