How to Unlock More Hours in Your Day by Cutting the Noise and Finding Your Focus
Written by Niki Kerr, Business Coach
Niki Kerr, an award-winning business coach and one of LinkedIn’s Top Voices, is a leading expert in fostering rapid personal and professional development for consultants, business leaders, and transitioning solopreneurs. As the founder of Great Futures Global, she helps professionals not only scale their business but also unlock their full potential through transformative growth.
One of the most common things I hear from my clients when we’re setting goals or doing an accountability check is. “I don’t have enough time!”
Sound familiar? It’s probably something you’ve said this week, maybe even today. Whether you’re running a business, managing a team, or juggling clients, time can feel like it’s always slipping through your fingers, right?
But you know, it’s not that you don’t have time; it’s that your time is being eaten up by things that aren’t serving you. And this is so fixable.
The good news? It’s not even a massive overhaul. Like everything I recommend, it’s about small tweaks identifying the key time wasters and cutting them out so you can focus on that new routine you wanted to start this year or the projects at work that actually move the needle.
Let’s break it down, step by step.
What’s happening with your time?
Before we jump into “fix it” mode, we need to get a clear picture of where your time is going. I know this part’s not glamorous, but trust me, it’s like tracking your food intake, and you suddenly realize your sofa snacking is where the calories go!
So, let's play detective. Here’s a fun challenge: try tracking your time for a week. You can do it the old-school way with a pen and paper or use an app, whatever floats your boat.
What you’ll likely discover is that your time is being sucked into three major black holes:
The big scroll
You know, when you pick up your phone to “check something quickly,” and 45 minutes later, you’re deep into someone’s holiday pics or watching that guy with the ripped torso cook lasagna in 17 different ways. Social media is a time vampire, and it’s sneaky.
Netflix and chill; too much
How many times have you thought, “Just one episode,” and suddenly, you’ve binged an entire season? It’s okay, we’ve all been there. But that habit? It’s devouring your evenings.
Constant interruptions
Every time your flow gets broken by an email, WhatsApp, Slack message, or even someone tapping on your shoulder, it takes an average of 23 minutes to get back into that focused state. Twenty-three minutes! Think about it: if you’re getting interrupted multiple times a day, how many hours are you losing?
The big problem? Flow
Ever notice how much more you get done when you’re in the zone?
I was watching a Russell Brunson webinar recently, and one of his engineers said they’d noticed someone using the office late into the night when everyone else had gone home. When he checked the camera footage, it was Russell quietly working on his presentations and getting into flow.
You see, this is where the magic happens, where creativity and productivity thrive. But every time you’re interrupted by your phone, by someone asking you a question, by that irresistible urge to check if the dishwasher’s done or see who’s liked your post, your brain needs nearly half an hour to get back into flow. Think about how many interruptions you deal with daily. No wonder you feel like you’re not getting anything done!
And when you’re constantly interrupted, the overwhelm builds into stress. Stress turns into frustration, and you could even end up taking it out on your nearest and dearest just because you’re not getting the important stuff finished! But don’t panic. I’m not suggesting you need to do the night shift.
The fix: How to say “no” (and mean it)
I get it; saying “no” is hard, especially when you’re a leader, a consultant, or a business owner. You want to be there for your team, your clients, and your people. But it's not rocket science; saying yes to everything is why you’re feeling overwhelmed. Saying no is a skill, and it’s a game-changer when you learn to do it well.
Try this magic phrase: “Thanks for thinking of me, but I’ve committed my time to something important right now, and I want to give it my best.” Or something one of my team members said to me recently: “I'm spreading myself so thin at the moment, I couldn't do it justice.”
That’s it. You’re not being rude. You’re not shutting anyone down. You’re just protecting your time because you know where it needs to go. And once people see you setting those boundaries, they’ll respect them.
The 3 things that will move you forward: Planning tomorrow, today
Whether you love a plan or hate them, you've probably noticed how the day goes smoother when you have one. It’s because you’ve given your brain direction before you even start. I’m not talking about a minute-by-minute breakdown, either just give yourself an agenda, a simple plan for the top three things that need to be accomplished to move you forward tomorrow.
Identify your keystone habits (and make them non-negotiable)
Here’s where the real magic happens: keystone habits. You don’t need a million habits to turn your life around. You need just a few key ones that have a ripple effect on everything else.
Keystone habits are small things that, once established, positively impact other areas of your life. For example:
Exercise: You start working out regularly, and suddenly you’re sleeping better, eating healthier, and more focused at work.
Planning your day: Once you plan your day the night before, you start showing up with purpose, knocking out tasks faster, and feeling less stressed.
Saying no: Once you master this, you’ll notice you have more time and energy for the things that really matter.
The trick is to identify which keystone habits will make the biggest difference for you. Once you know them, make them non-negotiable. Don’t overwhelm yourself with a dozen habits; start small. Pick one or two keystone habits and focus on them. Trust me, they’ll have a ripple effect.
Start today, not tomorrow
Overwhelm and lack of time aren’t permanent problems; they’re just temporary hiccups that we can smooth out. By cutting out the things that aren’t serving you, planning ahead, and establishing a few keystone habits, you can reclaim your time and sanity.
So here’s your challenge
Track your time for the next week and identify where it’s leaking away.
Say “no” to one unnecessary task this week. Protect your time.
Tonight, write down the top three things you need to do tomorrow. Start your day with clarity.
Trust me, you’ll be surprised how quickly these little changes add up. Let’s turn that overwhelm into flow and time-wasting into productivity. You’ve got this!
Read more from Niki Kerr
Niki Kerr, Business Coach
Niki's personal mantra, "There is always a way," is a reflection of her life experiences and determination. Having faced the loss of a parent at an early age, she developed resilience and a drive to become more than what was expected of her. This mantra has guided her through her career and continues to inspire her clients to overcome their own challenges and achieve greatness.
