How To Solve The "I Don't Have Time To Exercise" Problem
Move Your DNA with Katy Bowman
Nutritious Movement
4.8 • 686 Ratings
🗓️ 22 October 2025
⏱️ 71 minutes
🧾️ Download transcript
Summary
I don’t have time to exercise.” Sound familiar? In this episode, Katy Bowman talks with clinical psychologist and author Dr. Diana Hill about one of the most common barriers to movement—and why it’s really an issue of energy management and prioritization, not time. Drawing from her books Wise Effort and I Know I Should Exercise, But... Dr. Hill shares how recognizing “choice points” throughout your day can help you move past procrastination and toward the exercise you truly want to do.
Through practical psychology and real-life examples, Katy and Diana explore how to recognize your stalling loops, reduce transition friction, and align your daily movement habits with your values and genius energy. You’ll learn compassionate, doable strategies for getting unstuck—whether it’s setting your sport shoes out the night before, reframing movement as energy renewal, or aligning movement with your relationships. This episode offers fresh insight and motivation for anyone who wants to move more and make exercise feel possible again.
Enhanced Show Notes and Full Transcript
EPISODE HIGHLIGHTS:
07:40 – Wise Effort: Using your energy in alignment with your values
08:10 – Genius Energy: Recognizing your unique strengths
12:44 – Overcoming “I Don’t Have Time to Exercise” with wise effort
15:40 – Stalling Behavior: How to recognize and manage it
20:03 – Productive Procrastination: Turning stalling energy into productive movement
27:12 – Choice Point Tool: Decision moments to redirect energy toward exercise
32:47 – Supporting Your Future Self: Setting up routines and contexts that help you stay active
36:10 – Relationship Map: Aligning movement goals, energy, and relationships
45:38 – Movement, Community, and Celebrations: Engaging others in activity
49:58 – Energy Audit for Decision Making: Four questions to guide your choices
57:02 – Listener Question: Floor sleeping and neck tension
BOOKS & RESEARCH MENTIONED
I Know I Should Exercise But... 44 Reasons We Don’t Move and How to Get Over Them by Diana Hill & Katy Bowman
Wise Effort: How to Focus Your Genius Energy on What Matters Most by Diana Hill
CONNECT, MOVE & LEARN
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About Dr Diana Hill
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Thoughts/questions email us at podcast@nutritiousmovement.com
Your Voice on the Podcast: Read The Credits
Transcript
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| 0:00.0 | Hey friends, because you like listening to the sound of my voice, I thought I would let you know that I've just dropped a new audiobook. I know I should exercise, but. Forty-four reasons we don't move and how to get over them. This is the first book ever on fitness psychology. There are many on sports psychology, but not any about this psychology |
| 0:23.0 | of general physical activity and moving more in just everyday life. And this isn't a book about |
| 0:28.9 | psychology written for psychologists. It was written with practicality in mind. There are 44 |
| 0:35.0 | excuses from regular people that have been grouped into seven buckets. |
| 0:40.2 | I'm not motivated. I don't have enough time. I'm too embarrassed. It's uncomfortable. I'm stuck to my |
| 0:47.9 | screen. My environment makes it impossible. And my favorite, it's hard to move with other people. This audiobook is a fun |
| 0:57.2 | listen and don't let the title fool you. It's a book about the way the mind likes to pop in with |
| 1:02.5 | all the thoughts that keep us from doing the movements we both want and need to do. Yes, |
| 1:07.7 | it's also for regular exercises as well as people who hate to move, movement professionals, |
| 1:13.3 | health and psychology professionals, little kid parents, teen parents, dog parents, partners of those |
| 1:20.5 | who love exercise, partners of those who hate exercise. Did I leave anyone out? Oh yeah, me. This book |
| 1:27.2 | has helped me get over my own barriers to |
| 1:29.4 | movement. Yes, I have them too. Through the end of November, you can get this book on sale from my website |
| 1:35.7 | nutritiousmovement.com. Go to the store and then go to audiobooks. And you'll find all my |
| 1:41.2 | audiobooks on sale through the end of the month. Be the first to get it. |
| 1:45.1 | Other platforms will not have this book until October 28th and for more money. |
| 1:50.0 | And P.S., Amazon's Audible only pays publishers 10% of the sale price, |
| 1:54.5 | so when you buy directly from me, a lot more of that goes to the people making and writing |
| 1:59.4 | the book. |
| 2:00.2 | You can also support my |
| 2:01.3 | audiobooks by requesting them from your library. Shout out to all the librarians and libraries |
| 2:07.3 | out there making the world a better place. P.S. All my audiobooks have bloopers. The blooper reel |
... |
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