5 Tips to Manage Your Time Better (and Make Room for Your Intimate Well-being)

5 Tips to Manage Your Time Better (and Make Room for Your Intimate Well-being)

Written by: Andrés Suro

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Time to read 5 min

Time management has become one of the great challenges of modern life. Between work, family commitments, friendships, studies, and leisure, it often feels like there are never enough hours in the day. This is made worse by our constant exposure to plans and events on social media, which fuels anxiety and the fear of missing out.

 However, what we often forget is that an overloaded schedule doesn’t just affect our productivity, it also impacts our physical and mental health.


When we don’t make time to rest, move, disconnect, or attend to our most basic needs, our body and mind pay the price. From my experience as a psychologist and sexologist, I can say that many men come to therapy showing  signs of stress , fatigue, or lack of motivation that stem from poor time organization.


The good news is that the solution isn’t to work longer hours or fill your phone with productivity apps. The key lies in learning to manage your time consciously: prioritizing what truly matters and creating space for your well-being. But how can you do that without burning out in the process? 


Here, I’ll share 5 practical tips to improve your relationship with time and, in turn, with yourself.

1. Identify Your True Priorities


The first major trap of time management is believing that everything is equally important. If everything is, then nothing really is. That’s why the first step is to lay out what things are truly priorities in your life and which are not.


A very simple exercise is to divide your week into two columns:


  • In one, list the activities that give you energy, motivation, or satisfaction: the things you enjoy

  • In the other, write down the ones that drain you or that you do simply out of routine: your responsibilities


You’ll be surprised to see how much more time we usually devote to the latter than to the former. When you identify your real priorities — whether that’s rest, physical well-being, quality time with loved ones, or maintaining a habit that makes you feel good — you can reorganize your schedule to give them the space they deserve.


This process also helps reduce feelings of guilt. It’s not about doing everything, but about focusing on what truly adds value to your life.

2. Learn to Say No


One of the main sources of stress comes from our difficulty in setting boundaries. We say “yes” to commitments, tasks, or plans that we don’t really want to do out of fear of disappointing others or looking bad.


The problem is that the time we give to others is time we take away from our own well-being. Learning to say “no” assertively doesn’t mean being selfish in a negative sense. It means being aware that your time and energy are limited.


In psychology, we often talk about the importance of healthy boundaries: saying “ I can’t”or “This isn’t a good time for me” is a form of self-care just as essential as eating well or getting enough sleep.


Here’s a practical tip: before accepting a commitment, ask yourself two quick questions:


  • “Does this align with my current priorities?”

  • “Am I doing this out of desire or out of obligation?”


If the answer is the second one, it may be time to practice that “no” that’s so hard for you to say.


However, if it’s a situation where someone close or important to you is asking for help or support, it’s worth considering how to nurture that relationship too. The difference between positive and negative selfishness lies in how we take responsibility for and care for others.

3. Schedule Small Moments of Disconnection


We tend to think that taking care of ourselves requires long hours to exercise, meditate, or pursue hobbies. But in reality, well-being is built through small daily gestures.


Something as simple as a 15-minute walk, turning off notifications during meals, or setting aside half an hour at the end of the day to read can have a powerful positive effect on your mental balance.


These micro-breaks act as release valves for the mind, which needs to rest and disconnect to avoid living in a constant state of alert. Scientific research supports this: short and regular breaks throughout the day improve performance, reduce stress, and enhance concentration (Kühnel et al., 2016).


So don’t underestimate the power of small pauses. You don’t need a weekend retreat to feel better. Sometimes it’s enough to breathe, take a walk, or simply do nothing for a few minutes. Remember: resting and disconnecting are not the same as procrastinating.

4. Set Aside Time for Movement


Our bodies are designed to move, yet work routines and modern life often push us to spend hours sitting in front of a screen. A sedentary lifestyle doesn’t just affect physical health, it also influences mood, daily energy levels, and even the quality of our sleep.


The good news is that you don’t need to spend two hours at the gym to notice a difference. So-called “ active breaks” or short stretches at the office have a positive impact on your circulation, posture, and energy levels. Moreover, walking or doing moderate exercise regularly is one of the best ways to reduce stress and regulate anxiety.


What matters is making movement a natural part of your daily life: take the stairs instead of the elevator, stand up every hour to stretch, go for a walk while on the phone, or even add short mobility routines at home.


The goal isn’t physical performance, it’s to reconnect with your body and keep it active. And that directly contributes to your overall well-being.

5. Review and Adjust Your Time Management Every Week


Creating a schedule that works perfectly for you today doesn’t mean it will still work a month from now. Time management is a dynamic process that requires constant review.


That’s why I recommend setting aside a few minutes at the end of each week to evaluate how you’ve spent your time. This allows you to identify which activities were truly valuable and which were not. This reflection is key to making adjustments and avoiding falling into routine or autopilot.


In addition, this practice helps you recognize when you’re overloaded and need to lighten your commitments or when you can incorporate new habits that contribute to your well-being.


Remember: managing your time doesn’t mean filling it with more tasks, but creating a balance between obligations and self-care.

Conclusion


Time management isn’t just a productivity trick, it’s a tool for health and well-being. When we learn to prioritize what matters, to say no, to include micro-moments of disconnection, to move our bodies, and to review our schedule flexibly, we don’t just gain hours… we gain quality of life.


Taking care of yourself requires time, and that time doesn’t appear by magic, it’s built through conscious decisions. In the end, managing your time well is a way of caring for yourself and valuing what truly matters.


References


Kühnel, J., Zacher, H., de Bloom, J., & Bledow, R. (2016). Take a break! Benefits of sleep and short breaks for daily work engagement. European Journal of Work and Organizational Psychology26(4), 481–491. https://doi.org/10.1080/1359432X.2016.1269750 

Andrés Suro

Author: Andrés Suro  (Sexual Coach at MYHIXEL)


Psychologist specialized in the social area and expert in sexology applied to education.

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