How often are you thinking, “There just isn’t enough time in the day?!” For many of us, it feels like we’re constantly juggling responsibilities and obligations, leaving little room to take care of ourselves or relax.
Actually, you might be surprised to hear that on average, each of us has approximately 22 hours of “free time” every week.
“How is that even possible” you might be asking.
I didn’t believe it either until I did the math and learned how to use my down time intentionally.
Enter: the 22-Hour Challenge—a practical way to prioritize your well-being without overhauling your entire schedule.
Step 1: Time Audit—Where Does Your Week Go?
Before you start the challenge, it’s essential to take an honest look at how you currently spend your time. No judgement!
1. Total Weekly Hours: Start with 168 hours (7 days x 24 hours)
2. Subtract Non-Negotiables:
Work: 40 hours (or your average workweek).
Sleep: 56 hours (8 hours per night).
Other obligations (eating, commuting, chores, family responsibilities): ~50 hours.
This leaves you with approximately 22 free hours every week!
Step 2: Wellness Essentials – What to Consider
Now that you’ve identified your available hours, what would your life be like if you could focus on activities that uplift your mind, body, and relationships? Such as:Feeling Physically Well:
Exercise (yoga, walking, workout, stretching)
Meal prep and cooking nutritious meals
Quality sleep
Feeling Mentally Well:
Fresh air and nature
Reading or doing things you love
Practicing mindfulness or meditation (Journaling for self-reflection)
Feeling Relationally Well:
Spending quality time with loved ones
Reconnecting with old friends
Volunteering or participating in community activities
Step 3: A Sample 22-Hour Week
Here’s how you could shift your 22 free hours to focus on relaxing and integrating wellness:
3 Hours: Meal prep for the week (Sunday afternoon)
5 Hours: Exercise (3 one-hour workouts + 3 half-hour walks)
2 Hours: Meditation or mindfulness (15 minutes daily)
4 Hours: Quality time with family or friends (dinner, movie night, or a walk together)
3 Hours: Journaling or reading for personal growth
5 Hours: Hobbies or passion projects (crafting, music, etc.)
This plan leaves room for flexibility while ensuring you’re prioritizing your well-being.
Step 4: Shift Your Mindset—Time Is Abundant
The most significant part of this challenge isn’t just scheduling—it’s reframing how you view time. Instead of thinking, “I don’t have enough time,” ask yourself, “How can I make the best use of the time I do have?”
By focusing on intentional activities, you’ll not only feel more accomplished but also create a life that aligns with your goals and values. The 22-Hour Challenge is less about squeezing productivity out of every moment and more about using your free time to restore by uplifting your health, happiness and balance.
Start transforming your free time into wellness time—Book a free consultation with me today!My best to you,
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