How To Find Time To Train As A Busy Parent
Caitlyn Davey • April 2, 2025
As a
busy parent juggling work, family, and countless responsibilities, it can often feel like there’s simply
no time left for yourself.
However, applying Parkinson’s Law—the idea that "work expands to fill the time available for its completion"—can be a game-changer in reclaiming time for your health.
By setting dedicated, focused time for exercise and self-care, you’ll not only boost your own well-being but also enhance the quality of time you spend with your family.
Understanding Parkinson’s Law
Parkinson’s Law, first introduced by British historian Cyril Northcote Parkinson, suggests:
- The more time we allocate to a task, the longer it takes to complete.
- When we limit the time for a task, we complete it more efficiently.
What this means for parents:
Even with a busy schedule, you can
create time for your health—by committing to it purposefully.
Why One Hour of Exercise is Not Selfish
Spending one hour a day on your health isn’t indulgent—it’s an investment.
Here’s why it’s absolutely worth it:
- Increased Energy Levels
➔ Exercise boosts energy, making you more productive and engaged in every area of life. - Stress Relief
➔ Physical activity is a proven stress reliever, helping you stay calm, patient, and focused. - Setting a Positive Example
➔ Modeling healthy habits encourages your children to prioritise their own well-being. - Quality Over Quantity
➔ When you’re physically and mentally well, the time you spend with family becomes more meaningful and enjoyable.
Tips for Making Time for the Gym
1. Prioritise Your Health
- Treat your workouts like important appointments.
- Block time in your schedule—and stick to it.
2. Choose Child-Friendly Facilities
- Many gyms offer childcare services or are family-friendly.
- This allows you to train while your kids are safely occupied.
3. Involve Your Family
- Turn exercise into a family activity with hikes, bike rides, or weekend fitness classes.
4. Opt for Efficient Workouts
- Try high-intensity interval training (HIIT) or circuit sessions.
- Maximise your results with effective 30–60 minute routines.
5. Find Your Best Time
- Whether it’s early morning before the day begins or evening after the kids are asleep—pick a consistent time that fits your lifestyle.
Reaping the Benefits
By adhering to Parkinson’s Law and dedicating one focused hour a day to your health:
- Your productivity, energy, and mental clarity will improve.
- You’ll be more present and engaged during family time.
- You’ll experience better overall well-being, making you a stronger, happier parent, partner, and professional.
Taking care of yourself is not selfish—it’s essential.
When you prioritise your health, you:
- Set a powerful example for your children
- Create a positive ripple effect through your entire family
Final Thought
✅ Make that one hour count.
✅
Your health, your happiness, and your family will thank you.
Previous Blogs
When the mornings are darker, the beds are warmer, and the rain seems endless, it’s easy to tell yourself you’ll get back to the gym next week. But here’s the truth—winter isn’t a reason to pause your progress. It’s the season that separates the stop-starters from the ones who truly transform. When the mornings are darker, the beds are warmer, and the rain seems endless, it’s easy to tell yourself you’ll get back to the gym next week. But here’s the truth—winter isn’t a reason to pause your progress. It’s the season that separates the stop-starters from the ones who truly transform. At Rebuild, we know that consistency—especially when it’s hard—is what drives real change. So let’s talk about why winter consistency matters, what it does for your body and mind, and how to make sure you keep showing up. Why Consistency in Winter is Crucial Your body doesn’t know it’s winter. It only knows what you do. Skipping weeks at a time means reversing hard-earned progress, both physically and mentally. Research shows that regular strength training improves insulin sensitivity, bone density, and cardiovascular health—even more so when done consistently over time (Westcott, 2012). Momentum matters. Winter is also when stress, low mood, and fatigue creep in for many of us. Exercise has been proven to reduce symptoms of anxiety and depression, thanks to the release of endorphins and the regulation of stress hormones like cortisol (Harvard Health, 2021). So if you're feeling flat—this is the time to move, not pull back. How Staying Active in Winter Helps You Long-Term You avoid the restart trap Every time you stop, it takes longer to get back to where you were. Consistent training keeps your baseline high and avoids the start-again cycle that leaves you feeling frustrated. You build real discipline Motivation will come and go. But the ability to show up regardless—that’s discipline. And discipline spills over into every part of life: work, family, even how you show up for yourself. You’re ahead come spring Want to feel strong, energised, and confident when the layers come off? That starts now. While others are hibernating, you’re laying the groundwork. How to Stay Consistent When It’s Cold and Dark Set a realistic routine Don’t aim for perfection—aim for doable. Three sessions a week with intention is better than chasing five and quitting by June. Train with people who lift you up Community keeps you accountable. It’s easier to leave the house when you know someone’s expecting you. At Rebuild, you're never training alone. Track your progress Strength, reps, conditioning—see the data change. That’s motivation you can measure. Focus on how it makes you feel Training isn’t just for summer bodies. It’s for better sleep, less stress, more patience with the kids, and feeling like you again. Winter isn’t the enemy. It’s the proving ground. So show up. Not just for summer. Not just for weight loss. But for strength, stability, and the version of you that doesn’t give up when it gets hard. We’ll be here, with the lights on, the music up, and a team that’s ready to help you stay consistent—whatever the weather.
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