Excuses, Excuses: 5 Things Employees Say That Are Secretly Sabotaging Their Health

Working adults are expected to do everything — reply to emails at the speed of light, meet deadlines like superheroes, attend meetings that could’ve been emails, and somehow, in between all of this... stay healthy.

But what actually happens?

We skip breakfast, promise ourselves we’ll start “next Monday,” rely on coffee like it’s a life source, and tell ourselves it’s okay to sit for 9 hours straight because — “I’m swamped.”

Sound familiar?

Let’s call out the Top 5 Excuses that employees often make when it comes to health — and more importantly, why these excuses are silently holding us back from feeling (and performing) our best.

Excuse #1: “I just don’t have the time.”

This is the classic. The all-time chart-topper.

We use it for everything — workouts, cooking healthy meals, taking a walk, going for health checkups, drinking water, even sleeping!

But here’s the uncomfortable truth: we do have time — we just spend it elsewhere.

Scrolling through Instagram during lunch? That’s 20 minutes.

Getting lost in the YouTube rabbit hole post-work? Another 30.

Sitting through a “quick call” that goes on forever without standing once? That’s a habit, not a lack of time.

What to try instead?
Start small. Set a 10-minute timer and walk while attending calls. Do stretches while your system reboots. Prep overnight oats instead of skipping breakfast. Time isn’t the enemy — it’s how we use it.

Excuse #2: “I’ll start after this project/deadline/busy week.”

You know what’s funny? That week never ends.

There’s always something coming up — quarter-end reports, audits, planning season, appraisals, festive launches... and when that’s over? We’re “mentally tired.”

This excuse tricks you into thinking that health is something you’ll “get to” when life slows down. But life rarely does.

Real talk: Every time you push your well-being to the bottom of your list, your body pushes back — with fatigue, poor sleep, or stress overload.

What to try instead?
Don’t wait for the “perfect” time. Instead, find imperfect moments — 5 minutes of deep breathing before bed, 15-minute movement breaks, or even drinking more water during the day. Health isn't about going all-in — it’s about consistency, not perfection.

Excuse #3: “Healthy food is just not practical with office life.”

We’ve all been there: ordering butter-loaded food at 3 PM because we skipped lunch. Or living off biscuits and vending machine coffee during marathon meetings.

And yes, it's true — eating healthy at work can feel tough. But it’s not impossible.

What’s actually impractical? Eating heavy meals every day that make you sleepy, bloated, and groggy during crucial work hours.

What to try instead?

Keep dry fruits or roasted snacks at your desk.

Bring a portion of home-cooked food — even if it's just curd rice or a salad.

Switch one item — say, sugar in coffee — and make that your “health start.”

Remember, no one’s asking you to turn into a quinoa-carrying wellness warrior. Just be a little kinder to your stomach.

Excuse #4: “I don’t feel like working out after work.”

Of course you don’t. After a long day of meetings, emails, and screen fatigue, the couch feels like heaven. We get it.

But here’s the twist: that tired feeling isn’t from movement — it’s from sitting all day.

When the body doesn’t move, it becomes sluggish — mentally and physically. Then, even thinking about exercise feels like a chore.

What to try instead?

Shift the goal. Don’t “exercise” — just move.

Dance to one song. Walk while you voice-note your friend. Do light stretching while watching a show.

If the gym isn’t your thing, try home workouts, YouTube yoga, or a short evening stroll.

Think of movement like brushing your teeth — not optional, not extreme, just essential.

Excuse #5: “My health is okay. I don’t need checkups.”

Ah yes — the classic “if it ain’t broke, don’t fix it” mindset.

But health doesn’t always shout. It whispers.
Fatigue, sleep issues, digestion problems, mood swings — these are early signs. And by the time something feels urgent, it’s often already grown bigger.

Skipping regular checkups and avoiding preventive care might feel “normal,” but it’s like ignoring the engine light on your car because “it’s still running.”

What to try instead?

Use your corporate wellness benefits (you’d be surprised how much is already available).

Set calendar reminders for yearly blood work or basic physical exams.

Don’t wait for symptoms — prioritize prevention.

Your future self will thank you.

So what’s the solution?

Start where you are. Use what you have. Do what you can.

Your health isn’t a side project. It’s your main project — because everything else depends on it: your energy, focus, relationships, and even how you show up at work.

If you’re constantly feeling low-energy, burnt out, or “not like yourself,” it’s not always a productivity issue — it could be a wellness one.

Final Thoughts

Everyone makes excuses. It’s human. Life gets busy, routines get messed up, and motivation drops.

But the moment we stop believing those excuses and start taking even the tiniest action — that’s where the shift begins.

So the next time you catch yourself saying, “I’ll do it later,” or “It’s too hard,” remind yourself:

✨ Your health is not a luxury. It’s a priority.