Have you ever told yourself, “I’d exercise more if I just had the time”?
Most of us have. It’s one of the most common roadblocks we all face when trying to build healthy habits — especially as we age.
But here’s something I’ve learned that completely changed how I think about time and movement:
It’s not about having more time. It’s about where you put your attention.
Let me explain — with a personal story.
A Real Example from My Own Life (I’m Diana, by the way!)
Hi, I’m Diana, the founder of Healthy Seniors. Like many of you, I wear a lot of hats — running this community, caring for my family, and trying to stay healthy myself.
Earlier this year, I chose a personal step challenge for January. The goal was simple: pay attention to my daily steps. No pressure to be perfect — just a commitment to move more and notice my progress.
Here’s what happened:
In January — one of my busiest months with work, meetings, and family obligations — I walked over 11,000 steps a day on average.
But in May? When life was quieter, and I had more free time?
My step count dropped by almost half.
Take a look at the chart from my phone. It shows exactly what I’m talking about.
So what changed?
Not my schedule. Not my body. Just my attention.
After the January challenge, I stopped paying attention.
(By the way — have you ever noticed we say "pay" attention? Like it's a currency? It really is one of our most valuable resources.)
And without even realizing it, my steps started drifting. Not because I didn’t care, but because my focus had shifted. No big decision, no dramatic moment — just that quiet, gradual slip that happens when we stop noticing.
The Drift — And the Reset in July
After the January challenge, I stopped paying attention.
(By the way — have you ever noticed we say “pay” attention? Like it’s a form of currency? That’s because it is. It costs us something — and it’s worth a lot.)
Without realizing it, my steps started drifting. Not because I didn’t care, but because I stopped noticing. No judgment — just life doing what life does.
Then came July.
I was feeling overwhelmed — stretched too thin, stressed, not sleeping well. So I made a small shift. I started being more mindful about my health again.
Nothing fancy. I just:
Rested more
Walked outside in the evenings
Drank more water
Checked in with myself each day
That’s it.
And sure enough — my step count started climbing again. I didn’t magically get more free time. I simply changed what I was paying attention to.
Why Attention Is More Powerful Than Time
You already know this, deep down. When we focus on something — even a little — we naturally start acting on it.
You don’t need to carve out hours in your day to stay active or healthy.
You just need to notice.
Think about these everyday moments:
When you start watching your salt, you notice food labels more.
When you're tracking steps, you suddenly find yourself parking a little farther away.
When you decide to stretch more, you remember to move during TV commercials.
It’s not about willpower. It’s not about having time.
It’s about what’s on your radar.
As Tony Robbins says:
“Where attention goes, energy flows.”
And he’s right.
When you start paying attention to something — even just a little — you begin to naturally take action. You notice opportunities, make better choices, and feel more motivated.
And yes, this works even if you're dealing with stiff joints, low energy, or an unpredictable schedule.
Real-Life Examples from Seniors Like You
Let’s bring this to life with a few relatable examples:
👵 Mary, 74 – The Gentle Tracker
Mary started wearing a pedometer just to see how much she moved each day. She didn’t change her routine — but she began noticing how often she sat still for hours. That gentle awareness led her to take short walks after meals. Nothing big. But over time, her energy improved and her knees felt a bit looser.
🧓 Frank, 82 – The Mindful Mover
Frank had back stiffness in the mornings. His doctor recommended stretching, but it felt like a chore. One day, he started doing three slow neck rolls while brushing his teeth. Then a few ankle circles while waiting for coffee. It added up — and more importantly, it became automatic.
🧓🏽 Anita, 76 – The Water Watcher
Anita kept forgetting to drink water. Then she put a full glass by the TV remote — her evening companion. Now, every time she sits down to watch a show, she takes a few sips. Just like that, she’s staying hydrated without trying too hard.
4 Ways to Make Attention Work for You (No Extra Time Needed)
Let’s get practical. Here’s how you can start using your attention to create better habits — even if your schedule doesn’t change one bit.
1. 🎯 Pick One Thing to Notice This Month
Choose something small and doable.
Not a full exercise plan. Not a major diet change. Just one focus.
Here are some ideas:
Take 10 extra steps every time you use the bathroom.
Do 3 shoulder rolls every time you make a cup of tea.
Sit in the sun for 5 minutes each afternoon.
Write your goal on a sticky note and put it somewhere visible — like your bathroom mirror or fridge.
2. 📆 Keep a Simple Tracker
You don’t need a fancy app. Just grab a calendar and mark a check every time you do your habit.
Seeing those little marks add up feels surprisingly satisfying — and keeps your attention on what matters.
3. 🧠 Create a Cue
Link your habit to something you already do every day.
Brush your teeth? Stretch your arms after.
Boil water for tea? Do a few deep breaths while it steeps.
Watch the news? March in place during the commercials.
These “cue moments” remind your brain where to put your attention.
4. 💬 Talk About It
Mention your focus to a friend or family member. Not only will it help you stay accountable, but it also reinforces your attention.
One woman told me she simply said, “I’m trying to stretch my legs during commercials,” and now her granddaughter reminds her every time a break comes on!
Why This Matters — Especially Now
As we age, it’s easy to feel like our best habits are behind us. But that’s just not true.
You don’t need to run marathons. You don’t need perfect routines.
What you do need is this: a little bit of attention, pointed in the right direction.
Your body will follow.
Your energy will rise.
And you’ll start feeling more in control — without overhauling your whole life.
I saw it happen in my own January challenge. I was busy, but I walked more because I was simply paying attention.
You can do the same.
💡 Caregiver Corner
If you're helping care for a parent or loved one, you might be thinking, “I don’t have time for this!” That’s okay — attention works for you, too. Here’s how:
Pick one tiny habit to notice. Even something like “I’ll take three deep breaths when I sit down” helps anchor your attention.
Use visible cues. Keep a water bottle or stretch band in plain sight — a gentle reminder goes a long way.
Encourage micro-moments. Invite your loved one to join you in a 1-minute stretch, walk, or sip of water. It doesn’t have to be long — it just has to be noticed.
👟 Try This Today:
Pick one small habit and put your attention on it for the next 7 days.
Write it down.
Track it with a checkmark.
Talk about it with someone you trust.
You don’t need more time. You need more awareness — and a little bit of patience.
Where your attention goes, your energy flows.
And that’s a beautiful thing — at any age.