Lack of time: How it impacts mental health and 12 tips for managing it better

The feeling of lack of time has become almost a normal perception in these fast-paced, dizzying times we live in. To-do lists grow longer, and accomplished goals are often few. There is increasingly less time for essential activities, such as eating lunch, sleeping the recommended amount of time, taking a walk, or talking face-to-face with a friend. All of this is not harmless: it generates frustration, dissatisfaction, and clearly affects our lives, even if we don't stop to pay attention to it.

An article from the Universitat Oberta de Catalunya (UOC) mentions that Francesc Núñez, a professor at the UOC's Faculty of Arts and Humanities, addresses the lack of time in today's life based on the concept of acceleration formulated by the German sociologist Hartmut Rosa.

"Life in contemporary societies has accelerated," Núñez argued, "which means that the number of actions per unit of time has increased." While technological developments promised to give us more leisure time, in many cases they have had the opposite effect. We feel overloaded with tasks, overworked, and lacking free time to enjoy life.

Dr. María Roca, director of INECO Organizations and deputy director of INECO's Neuropsychology Department, explained that the feeling of not being able to cope with what the environment demands of us, both in terms of time and personal resources, generates high levels of stress.

“Stress is, in principle, a neurobiological mechanism that prepares the body for challenging situations. However, when that challenge is perceived as excessive, distress or negative stress appears. This manifests itself in various ways,” the doctor explained:

On the physical level: it produces muscle contractions, gastrointestinal problems, and a decrease in immune defenses.

On the cognitive level: it causes attention difficulties, decision-making problems, and memory lapses.

On the emotional level: it leads to exhaustion and fatigue.

On the behavioral level: it can cause isolation.

Dr. Roca stated: “When we don't organize our time well, it's common to experience that feeling of overwhelm. Some characteristic signs include living in a hurry, difficulty concentrating, making frequent mistakes, low productivity, and a feeling of never finishing tasks. There may also be a tendency to postpone important things and live in reactive mode, constantly dealing with emergencies. All of these factors can indicate that we are experiencing a situation of distress.”

He noted that other symptoms are added to the aforementioned symptoms: "Irritability, mental fatigue, anxiety, frustration, sleep disorders, and persistent tiredness. It is essential to pay attention to these signs, as they are a warning that the brain needs a break, to slow down, and to develop strategies to manage time and intellectual resources more efficiently," he emphasized.

For her part, Dr. Lía Marcela Fernández, a psychiatrist and psychotherapist at the Aiglé Foundation, a professor, and a Master's in Cognitive Clinical Psychology, explained that in current contexts, especially in Western societies, lack of time is almost a universal evil.

"There is an overload of tasks and a need to complete everything quickly, which creates the feeling that we are rushing after things. In this sense, the experience of children and the elderly is often quite different," she stated.

And she warned that living with the constant feeling of not having enough time can be very harmful. "It is necessary to slow down to counteract its effects; otherwise, mental fatigue, lack of rest, difficulty concentrating, anxiety, worry, and an activated nervous system that releases cortisol and adrenaline will occur."

This affects areas of the brain involved in planning, decision-making, and controlling situations, the expert warned. “Dopamine is released in excess, which can interfere with appropriate responses. The amygdala is also activated, generating anxiety and fear, affecting decision-making and stress management,” he described.

The doctor pointed out that when faced with these physical and psychological symptoms, it's no longer just an external context, but a real impact on health. “Digestive functions can be affected, feelings of insecurity, insomnia, anxiety, depression, and even substance abuse can appear. Some patients report that, faced with these pressures, they use substances to maintain the performance their work demands. This ends up with time management difficulties and addiction,” she emphasized.

She added: “Burnout, or chronic work-related stress, has worsened in many sectors. The causes can be diverse and depend on the individual's ability to cope with problems. Not managing time can lead to emotional exhaustion, depersonalization, and irritability. The feeling of working nonstop and not achieving any level of fulfillment sets in, which affects self-esteem and generates frustration.”

Dr. Fernández also explained that feeling like there isn't enough time is linked to anxiety. “This perception is common and is related to demands, tasks, and personal traits. Western culture exacerbates this chronic feeling. We live with intolerance toward uncertainty, we seek immediate answers, and we reject frustration. Social media and hyperconnectivity have changed our relationship with time. Everything moves at such a rapid pace, which generates stress.”

“Factors such as work demands, lack of recognition, and financial problems add to the burden. Not taking the time to reflect and define personal desires worsens the situation. Chronic stress affects the autonomic nervous system, which enters a constant state of alert. The body, prepared to respond to specific threats, is not designed to sustain such tension over time,” noted Dr. Fernández.

It is vital to develop coping skills, decide which situations to deal with and which to avoid, and reduce the tasks that cause discomfort, the expert added. “Although not everything that triggers stress can always be avoided, there are cases where overload cannot be modified, as is the case with people who work, have young children, and are experiencing financial difficulties. Helping them manage their time better and find moments of pleasure can be key,” said Fernández.

And he stated that the most complex scenario arises with what is known as learned helplessness: "It's when a person passively accepts an adverse situation and stops trying to change it. Many people come to the doctor in this state, having lived with overwhelm, poor time management, and a constant feeling of not being able to do everything. This state can lead to depression," he noted.

And she stated that in these cases, "it is essential to stop, think, and evaluate what can be done to relieve stress. Personal characteristics also play a role. Not everyone reacts the same way to overload. Some, who are calmer or more submissive, suffer from chronic stress more intensely. The reason why someone does nothing to change an overwhelming situation may be related to emotional, cognitive, motivational, and physiological factors. Not only do we need to break the negative cycle, we also need to unlearn painful patterns. Sometimes, this requires specialized professional help."

10 Recommendations for Better Time Management

In the face of these manifestations of physiological, cognitive, and behavioral stress, management strategies can be proposed that help regain control of time and well-being, Fernández noted. She added: "Often, it involves stopping and making a lifestyle change: taking care of our diet, exercising, and having leisure time and moments of relaxation."

Recommendations from Drs. Roca and Fernández to gain greater control of time and regain well-being:

1. Refocus. “In this era of stimulus overload and demands, it's necessary to refocus. Constant hyperconnectivity affects our attention. Being busy is associated with success, which drives us to fill every minute of the day. This prevents us from setting priorities. We end up saying yes to everything and doing many things at once, which reduces efficiency and increases fatigue,” said Fernández.

And he recommended: “Do fewer things but do them more efficiently to give us more peace of mind. It's key to differentiate between the urgent and the important. We're trapped in the idea that everything is urgent, and we put off what's important: physical activity, personal relationships, and personal projects.”

2. Avoid falling into the multitasking trap and reconnect with what we do. “Excessive tasks disconnect us. It's essential to reflect on the belief that we're only worth what we produce and not consider leisure time a waste of time,” indicated Fernández.

For his part, Roca stated: “Although it may seem efficient, the brain isn't designed to multitask. This practice increases errors, reduces productivity, and leads to greater exhaustion and stress. Instead, it's better to focus on one task at a time.”

3. Learn to delegate: Identifying tasks that can be delegated to others and doing so effectively can free up significant time that can be dedicated to higher-value activities or personal recreation.

4. Practice mindfulness to reconnect with the present. “The best strategy is to understand that organizing time is an act of mental health. This involves designing how we are going to use it, accepting that we can't do everything, and prioritizing tasks. There are tools such as alarms or reminders to rest or exercise. A well-known technique is the STOP method: stop, take a break, observe yourself, and proceed,” explained Dr. Fernández.

5. Clearly plan the objectives to be achieved for the day, week, or month. “It is useful to break down each goal into concrete steps, realistically calculate the time each one will take, and monitor performance to recalculate when necessary. It is also essential to allow for unforeseen events, as planning that is too tight can easily fall apart in the face of any setback,” Roca noted.

The expert said that a well-known technique is the Pomodoro method, which proposes alternating periods of focused work with short breaks. This method is based on the idea of dividing work time into 25-minute blocks, called "Pomodoros," followed by short 5-minute breaks. After completing four "Pomodoros," a longer break of 15-30 minutes is taken.

6. Control distractions. “Identifying what steals our attention such as prolonged social media use allows us to better manage our time. Internal distractions, such as persistent thoughts that distract us from our focus, should also be considered,” Roca explained.

7. Learn to differentiate between what is urgent and what is important. “Prioritizing tasks allows us to allocate time and energy appropriately. What is urgent and important should be resolved immediately; what is important but not urgent can be planned; and what is neither urgent nor important should be discarded. Many low-value activities consume a large portion of our time, such as compulsively checking social media,” Roca pointed out.

8. Monitor social media use. “While technology can be a source of distraction, it also offers useful tools for time management. There are apps that allow us to monitor social media use, pause inboxes, and block distractions. Using technology to our advantage is key to staying focused.”

9. Plan for downtime: Incorporating leisure and relaxation activities into your schedule as if they were important commitments ensures that you have time to rest and disconnect.

10. Learn to say "no": Being able to decline additional commitments or tasks that don't align with personal or professional priorities is essential to avoid becoming overloaded with responsibilities.

11. Know yourself. "Some people perform better in the morning, others in the afternoon. Recognizing when we make mistakes and taking breaks when productivity is lost allows us to schedule the most demanding tasks during peak performance times. Knowing ourselves is an essential part of healthy time management," Roca concluded.

12. Communicate face-to-face. Francesc Núñez, based on the book "In Defense of Conversation" by Massachusetts Institute of Technology (MIT) psychologist Sherry Turkle, highlighted the importance of restoring face-to-face conversation to address the negative effects of electronic communication: loss of empathy, listening difficulties, superficial dialogue, constant distraction, lack of concentration, and a decreased capacity for introspection and creativity. He also recommended restoring well-being in the digital age by creating technology-free spaces.