Where the Time Is Leaking? A One-Week Awareness Exercise
We often say we don’t have enough time. Yet the reality is that time doesn’t usually vanish in big dramatic chunks—it leaks away in the small moments of our daily lives. The good news? With a bit of gentle awareness, you can discover where your time is going and reclaim it for what truly matters.
The Exercise: One Week of Noticing
For the next week, I invite you to keep a simple log of all your activities—yes, all of them. From brushing your teeth, cooking dinner, chatting over the coffee machine, bringing clothes to the dry cleaner, commuting, scrolling on your phone—whatever it is, just jot it down. It doesn’t have to be fancy. A simple note on paper or in your phone will do.
At the end of the week, take a look at your log. Notice patterns. Where is your time quietly leaking away? Are there tasks that stretch longer because you’re switching attention too often? Are you spending more time on things that don’t fulfill you?
My Own Experience
When I tried this exercise myself, I realized I was constantly splitting my attention between tasks. What could have been finished in one day ended up spreading over three, simply because I was always jumping from one thing to another. Once I saw that, I made a small shift: I simplified my calendar, added fewer tasks at a time, and only moved on when I finished the one before. This simple change brought a sense of accomplishment and a little dopamine boost that made me feel more at peace and focused.
The Science Behind It
Studies have shown that bringing awareness to how we spend our time can actually reduce stress hormones and increase feelings of control and satisfaction. When we consciously note our activities, we engage parts of the brain linked to self-regulation and reward. Over time, this practice can help you feel more in tune with what truly brings you joy and fulfillment.
Reflect and Connect
At the end of your week, take a moment to reflect:
How much time are you spending on what you love?
Which activities energize you, and which quietly drain you?
What small changes could create more space for what matters most?
Sometimes, it’s not about squeezing more hours into the day—it’s about gently realigning how you use the hours you already have.
A Gentle Invitation
If this exercise stirs something in you—if you notice patterns that feel hard to change on your own—coaching can be a powerful way to untangle them. Together, we can create the clarity, focus, and peace you long for, so your days reflect the life you truly want to live.