Escaping the Trap of Time Debt and Time Anxiety
In today’s nonstop, always-connected world, we often hear about the importance of time management. But what happens when our time starts to feel like it is slipping away, when each day passes in a blur and we feel like we are constantly trying to catch up? That is what I refer to as time debt.
I have seen it in my own life, especially after demanding seasons like tax time or year-end planning. Once the busy period ends, I feel a strong urge to make up for lost time. But instead of catching my breath, I find myself falling into a different kind of exhaustion. I realize I am paying interest on my time, not with dollars, but with stress, missed opportunities, and moments I will never get back with my family.
Understanding Time Debt
Time debt creeps in when you delay important aspects of life—whether it is connecting with family, taking care of your health, or pursuing a personal goal—because everything else feels more urgent. Eventually, you try to make up for that lost time, but the cost is real. And unlike financial debt, which shows up as interest or late fees, time debt shows up in emotional burnout, anxiety, and lost presence.
Many of us know the feeling. You get through a hectic period and then try to catch up on everything you put off. The pressure of that catch-up phase can be even more intense than the busy season itself, pushing you into a cycle that becomes hard to escape.
The Different Faces of Time Anxiety
Time debt is often fueled by something deeper—what psychologists are starting to call time anxiety. This anxiety can show up in several different ways, each one draining us of energy and presence.
Current Time Anxiety is the feeling of being constantly rushed and overwhelmed. You are trying to get too much done at once, and every moment feels like a race against the clock.
Future Time Anxiety arises from the “what ifs.” It is that mental spinning we do about everything that could go wrong, everything we need to prepare for, or everything we might miss. It steals our ability to be present in the moment.
Existential Time Anxiety may be the most profound. It is the sense that time is slipping away permanently, especially when you are raising children. Watching your kids grow up can make time feel more finite. It is not uncommon to grieve the moments that are already behind you while trying not to miss the ones still unfolding.
These anxieties are real, and I have felt them all—especially as a parent, husband, and business owner. They are reminders of how precious and limited our time truly is.
Rethinking What “Time Well Spent” Means
The way forward begins with redefining what it means to spend time well. Most of us are not looking to pack more into our days. We are looking to be more intentional with the time we already have.
This is not about overhauling your calendar overnight. It starts by asking yourself a few simple but powerful questions: What does a meaningful day look like? Who do I want to be present with? How do I want to feel when I reflect on this season of life?
The answers are different for everyone, and they change over time. But without that clarity, it becomes easy to lose track of what matters most.
Practical Ways to Build Time Wealth
If you are feeling the weight of time debt or time anxiety, here are a few ways to start reclaiming a sense of balance:
Clarify Your Priorities. Take ten minutes to write down what truly matters. Personal goals, family connections, work aspirations—get it all out. This reflection becomes your compass.
Do Less, Better. Instead of doing everything, ask yourself what is essential right now. If your calendar feels overcrowded, it might be time to remove something rather than add more tools or strategies.
Adjust with Life’s Seasons. Kids grow, routines change, and seasons shift. Rather than resisting those changes, try embracing them. Each stage offers something unique, even if it looks different from what came before.
Simplify Activities. My wife Teresa and I often remind our kids that one activity at a time is enough. This has helped our entire family feel more present and less stressed. The same applies to our adult commitments too.
Stop Overthinking Joy. Sometimes, in the search for happiness, we analyze our lives into paralysis. Instead, notice the small things that already bring you peace—an evening walk, a quiet moment, a shared meal. These moments often matter more than anything on your to-do list.
Challenge the “Too Late” Mindset. There is a temptation to believe we have missed our chance—to start a project, repair a relationship, or simply enjoy life more. But it is almost never too late. You can choose differently starting now.
Choosing Presence Over Pressure
There is no way to stop time. But we can slow down long enough to make conscious decisions about how we spend it. That is the essence of building time wealth.
Instead of letting time slip through our fingers in a haze of anxiety and busyness, we can learn to see it as a valuable, non-renewable resource. With awareness and intention, we can make space for what really matters: meaningful work, deep relationships, and simple joys.
If any part of this resonates with you, I encourage you to take one small step today. Write down your priorities. Say no to something that does not serve you. Spend time with someone who does. You do not need a complete life redesign to start building a life that feels full and grounded.
Time debt is real, but it is not permanent. And it is never too late to change your relationship with time.