Being intentional with your time when everything is busy

Published on 08 February 2026

Photo by Jon Munson (personal)

I’ve noticed something recently that I don’t love.

My hill walks with my dog Gibson have turned into “content time”.

It used to be simple: I’m out with the dog, I’ll do a quick video.

Now it’s starting to feel like I’m going up the hill to make a video… and Gibson happens to be with me.

That’s the bit I want to catch.

Since becoming a dad, Gibson gets less attention than he used to. That was always going to happen. We knew it would.

But the time I do have with him should actually be with him — not him on the sidelines while I’m thinking about what to say to a camera.

I’m not saying I’ll never film on a walk again. I just want to do less of it.

And I want the default to be “walk the dog” again, not “make a post”.

The half-attention trap

It’s the same pattern in other places too.

The gym is the easiest example.

Podcast on. Great.

Except half the time I’m properly listening and the workout is a bit lazy. Or I’m focused on the workout and I realise I haven’t taken in a word.

So I’m not really doing either.

It’s not deep.

It’s just busyness turning everything into half-attention.

Reset points

A few years back I was working with a personal trainer and he drilled one point into me:

If you’re going to do something, do it intentionally.

Otherwise you’re just coasting through it.

Annoyingly, he was right.

So I’m going to give myself reset points.

Nothing fancy. Once a quarter. Half an hour. Just to ask: what am I spending my time on, what’s actually giving me something back, and what’s just quietly become background noise.

I’m not trying to become some perfect, present human. I’m just catching this drift before it becomes the new normal.

One caveat

One caveat before someone shouts at me though…

If you’re on a long drive, put a podcast on. Or an album you actually want to listen to. It makes the miles go more quickly.

There’s not much value in “being present with the drive” unless you’ve got a really nice car and you’re doing it for fun.

In which case…

What are you driving?

About the author: Jon Munson

As a Digital Delivery and Operations Consultant, I have honed my skills while working with some of the most dynamic and innovative digital agencies in the industry. I've had the opportunity to work with teams that are punching well above their weight, and I understand the unique challenges they need to overcome.

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