I hear it all the time from athletes: “I want to get better, but there is no time to train more.” Which leads to the question: “How do I find more time?” Sound familiar? You might feel like your day is packed, and squeezing in extra training feels impossible. But what if that’s not the full story?

Here’s the thing: it’s not about asking for more time. It’s about intentionally seeing where your time is going.

😫No Time To Train?

We all get the same 24 hours every day. No one has more, no one has less. So why do some athletes get more done? Because they’re intentional with their time.

It’s easy to say, “Wake up earlier, stay up later, just work harder.” But if you’re sacrificing sleep and recovery, you’re actually hurting your performance. Sleep is non-negotiable for athletes.

Instead of beating yourself up, try this: Pause and ask yourself:

⌚️Where is my time really going?

Track a few days of your daily habits — your phone use, TV time, downtime.

Be honest with yourself about what’s helping you reach your goals and what’s just filling time.

Many athletes are shocked when they realize how much time is spent scrolling social media or playing games. On average, college athletes spend about 4.5 hours a day on their phones. That adds up to:

• 68 full days in one year
• 205 days over three years
• Almost a full year (342 days!) over five years

Imagine what you could do if you “got back” that time and used it for training, rest, or recovery. How much closer would you be to your goals?

This isn’t about quitting your phone or social media completely. It’s about being intentional with how you use your time. Can some scrolling inspire you, motivate you, or help you learn? Great! But if it’s just mindless scrolling, maybe it’s time to rethink that habit.

The key to making more time for your training isn’t magic – it’s awareness. Start by understanding where your time goes, then choose where to put it. 

Use our Free Time Guide [Here].

Author: 

Dr. Dillon Caswell, PT, DPT, SCS

Hope Evangelist | Top-Selling Author & Speaker | Human Performance Expert