The Mental Health Effects Of Time Management

While research affirms that time management training can reduce anxiety and depression while improving sleep, many people have difficulties with time management. It can be challenging to devise a set agenda when facing a busy lifestyle or a fast-paced environment. 

Understanding the researched benefits of time management — and how to reap them — may be valuable if you are looking into revitalizing your routine and strengthening your overall mental health.

What does it mean to use time management wisely? 

Time management entails using time effectively. While this skill is often contextualized in a career setting, it can be valuable in other areas of life. Time management can look different for each person, depending on their values, goals, schedule, and personal life. For example, one person may value spending more time with their family, whereas another may value their career growth. 

If you would like to receive a promotion, effective time management skills might look like going above and beyond at work, communicating with your coworkers and managers, referencing a to-do list, and making efforts to have your contributions recognized. If you want to deepen your romantic relationship, time management might mean prioritizing more dates with your partner or attending couples therapy together. 

Effective time management enables individuals to make positive changes in their lives, whereas poor time management can lead to stress, sleep deprivation, and difficulty knowing what to prioritize. If you want support in developing time management skills, consider contacting a mental health provider. 

What are the mental health benefits of time management? 

Using time management effectively can have several mental health benefits in the short and long terms. Below are a few you might encounter. 

More time for leisure and self-care

Ensuring a healthy schedule can leave you with more time in the day to practice self-care and focus on leisure, which may improve your mental health. According to research, leisure activities can be a buffer against stressful experiences, promoting a sense of well-being and self-fulfillment. The benefits of essential time management skills may reduce the chances of mental health conditions like depression. 

Self-care may involve activities like mindfulness, meditation, yoga, nature walks, spending time with family, and journaling, among others. When you have time to schedule one or more of these practices into your days with regularity, you may see long-term benefits from them. Using time management, you can also ensure these activities only take up part of your day. 

Work-life balance

People who use effective time management techniques often do not invest all their energy, mental health, and well-being into their professional life. According to studies by the World Health Organization (WHO) conducted in 194 countries, working more than 55 hours a week has been associated with over 23.3 million work-related injuries and illnesses like heart disease and stroke, and, in some cases, overworking has led to death. 

According to the same study, 8.9% of the world's population is exposed to working (unsustainably) long work weeks, which can have consequences. Achieving a work-life balance creates the opportunity to take on only what you can healthily complete while prioritizing your social, emotional, educational, and personal life. If you often work to a point where you have trouble finding the energy to connect with your friends, family, or partner, you might be experiencing an unhealthy workload. 

Improved ability to set boundaries

People who have poor time management skills might make sacrifices in their day to complete tasks they have procrastinated — or they may agree to attend events as a means of further procrastinating. This approach can lead to burnout and/or difficulties meeting deadlines.

Time management can require setting healthy boundaries regarding your time. This process might look like saying no to an outing with friends, denying an extra shift, or taking a mental health day when needed. 

When you can set a defined schedule and know your limits in the workplace, at home, and with friends and family, you can start to prioritize your values. You can begin to normalize your restricted availability, and having a break after a long day can allow you to rest your body and mind. 

Reduced chances of burnout and chronic stress

Mental burnout has been connected to high levels of chronic stress and may cause mental health conditions such as depression. Burnout is common in a stressful lifestyle that places individuals under excessive pressure, like a job that continually expects you to take on overtime hours or pushes you beyond your mental health limits. 

When you manage your time effectively, you can devote a moderate amount of energy and productivity to each scheduled block of your day so as not to exceed your cognitive load. You can also reduce stress by scheduling time for leisure or self-care. If you are unsure about what stress and burnout can look like, below are a few of the symptoms: 

• Physical and mental exhaustion (e.g., brain fog).
• Lack of enjoyment of activities that used to bring joy.
• Reduced performance at work or school.
• Difficulty prioritizing relationships or practicing self-compassion.
• Physical symptoms, like headaches and gastrointestinal problems.
• A sense of numbness or apathy.
• Difficulty being creative.

Reduced anxiety and depression

Anxiety disorders and depression can be common in those who do not prioritize self-care, relationships, sleep, and relaxation. Although these are not the only causes of mental health conditions, they can contribute to and or exacerbate existing conditions. 

Both depression and anxiety can contribute to distressing physical symptoms, including pain, gastrointestinal upset, and headaches. Additionally, if you have trouble allotting time to tasks like cleaning, a messy home can contribute to poor mental health, causing prolonged stress and making it difficult to get out of bed. 

Time management can remove these barriers, giving you more time to clean your home, focus on self-care, treat physical symptoms, and relax. 

Time for social connections

Social connection is essential for physical, emotional, and mental health. If you do not maintain a healthy time management strategy, you might prioritize other tasks before your social life, which could reduce connections and cause loneliness and isolation. 

Even if you live with family, friends, roommates, or a partner, spending most of your time at work or completing stressful tasks may reduce the amount of fulfilling quality time you get with those you love. Time management can open up the doors to authentic connection.

Improved sleep

Even if it is unintentional, poor time management may lead to a sleep deficit due to procrastination or taking on more than you can handle. Studies reiterate the importance of sleep, showcasing how getting the proper amount can lead to health and public wellness. 

If you can manage time effectively, you may notice free time open up at the end of your day. If you wake up at the same time in the morning each day, you can ensure you go to sleep at a reasonable hour at night. Adults require at least seven hours of sleep per night, as the most restorative points during sleep occur during a deep sleep, which must be fully experienced for an individual to feel well rested. 

If you are living with a sleep disorder like insomnia or sleep apnea, consider speaking to your doctor about treatment options. There may be a medication you can try to improve your sleep and be well rested during the day. 

Are there disadvantages to time management? 

Time management can seem straightforward but may be more difficult in practice. Many people live with mental health conditions, stress, identity disparities, and sleep challenges that make a healthy schedule seem elusive; however, the benefit of time management is that it is moldable to your abilities and preferences. 

Time management does not necessarily mean pushing yourself to have a schedule that looks like everyone else’s. If you have a physical or mental health condition, taking time to care for your health may be your indisputable priority. That might mean taking on fewer tasks during the day or declining invitations to situations where you might face added stress. 

If you find time management difficult or stressful, you might benefit from reframing what time management looks like to you. Consider adding more of the following to your schedule: 

• Mindfulness practice or meditation.
• Yoga or modified yoga.
• Exercise, especially outdoors, like swimming or hiking in nature.
• Nutrient-dense dietary adaptations.
• Journaling or another form of reflection.
• Therapy — in person or online.

If the above methods do not suit you, you might benefit from more extensive support from a mental health professional.

Mental health and time management

If your mental health continues to be poor despite employing a time management strategy, you are not alone. Time management can benefit many and may assist individuals in managing symptoms, but it is not a replacement for professional help. If you are seeking support, consider reaching out to a licensed therapist. 

Many people living with burnout and mental health conditions experience symptoms that make it difficult to leave home, set appointments, remember responsibilities, and commute in heavy traffic. If you relate, you might benefit from trying online therapy through a platform like BetterHelp. Online therapy can help you develop time management skills in a familiar environment like your home or any location with an internet connection. If you are hesitant to meet with a therapist in person, you can choose to have sessions via phone call, video chat, or in-app messaging. 

According to one study, web-based therapy was more effective than face-to-face therapy or no treatment in reducing burnout risk in participants. Many of the participants were also assessed for depression and anxiety risk, suggesting that online therapy could serve as a highly therapeutic tool.