What tends to slip when life gets hectic? Our healthy routines. As a mom of two, I get it. Between looming deadlines, piles of laundry, and a full calendar, nourishing habits fall by the wayside. In turn, we throw in the towel—because that’s easier than finding time for our feel-good habits. But we all know that’s not a long-term solution. And it makes it that much harder to re-establish healthy habits down the road. Ultimately, the irony is this: the busier we are, the more we need the rituals that keep us grounded. Fortunately, with the right strategies (and a little self-compassion!) you can master healthy habits when you’re busy. It’s time to reclaim your wellness.
Edie Horstman
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.
How Busyness Derail Our Healthy Habits
If you know, you know: a full to-do list leaves little room for self-care. In turn, our everyday wellness practices feel more like luxuries than necessities. As the focus shifts to immediate demands and pressing tasks, healthy habits slip. It’s inevitable. Unfortunately, we deprioritize foundational activities (like meal planning, exercise, and sufficient sleep) to try and stay afloat. Tack on the stress of juggling multiple responsibilities, and there goes our patience! As a result, we take nutritional shortcuts and rely on caffeine—all in the name of convenience.
Start Small and Build Momentum
Before you begin weaving wellness into your busy life, take a breather. Literally. Pause your scroll and settle deeper into your chair. Fill your lungs as you count to four, hold for eight counts, then release for seven counts. Do this again. Feel slightly more grounded? When it comes to healthy habits when busy, the key is to start small and build momentum. Begin by taking an honest look at your current habits. Where do you need to make improvements? Where are you overextending yourself? Where do you need better boundaries? Jot this down.
5 Important Steps to Building Sustainable Habits
Once you pinpoint an area or two for improvement (i.e., sleep, hydration, or movement), here are five steps to help you establish habits that stick.
1. Start small
Begin with manageable changes. We can’t stress this enough! Rather than try to overhaul your entire routine, focus on small, incremental steps. This is way easier to maintain and less overwhelming. For example, if you want to start exercising, begin with 10 minutes a day instead of committing to an hour-long workout. Or if you want to quit caffeine, wean yourself off by switching to half-calf beans or one of these coffee alternatives.
2. Be consistent
Consistency is the secret sauce. Aim to perform the habit at the same time each day—or stack it onto an existing routine. For example, if you want to be better about taking your supplements, keep them near your kettle (or another kitchen appliance you use frequently). This consistency helps solidify the habit.
3. Set clear, achievable goals
Define what success looks like for your habit. Clear, specific goals provide direction and motivation. Avoid vague intentions like “eat healthier.” Set a goal like “include a serving of veggies with every lunch.”
4. Track your progress
Keeping track of your progress is motivating. It’ll also help you recognize how far you’ve come. Use a habit tracker, journal, or app to log your daily efforts. Seeing your streak of success builds momentum. It’ll encourage you to keep going.
5. Adjust and adapt as needed
Life is unpredictable, and your habits will evolve as you grow. Be flexible and willing to make adjustments when necessary. If a particular strategy isn’t working, tweak it—rather than abandon the habit altogether. Remember, sustainable habits flow with your life’s changes and challenges.
10 Healthy Habits to Help Reclaim Your Wellbeing
With steady commitment (and a dose of self-discipline), you can effortlessly restore your healthy habits—no matter how busy you are. Again, start small and focus on the basics. Think sipping a large water bottle with electrolytes as you take your kids to school. Or maybe it looks like your sitting desk for a standing one (bonus points for a walking pad beneath it!). Try spending the final 30 seconds of your shower under cold water (improves circulation). Need more ideas? These are a few of our favorite healthy habits when busy:
1. Prioritize Meal Planning
No surprise here. Set aside time each week to plan your meals. Simple, balanced meals that can be quickly assembled are chef’s kiss. (Sheet pan dinners and overnight oats are easy faves.) At the very least, have protein on hand: tinned fish, bone broth, hard-boiled eggs, cottage cheese, deli turkey, fully-cooked sausages/meatballs, etc.
2. Keep Healthy Snacks at the Ready
Avoid the temptation of low-fiber, high-carb snacks by stocking up on nutritious, portable ingredients. Keep pistachios, dried apricots, apples, baby carrots, and hummus within easy reach. Yes, protein bars (or a scoop of protein powder in a shaker bottle with milk) count!
3. Incorporate Movement into Your Day
You don’t need an hour at the gym to stay active. Look for small pockets of time to move. Take the stairs instead of the elevator, walk during phone calls, or do a quick 10-minute workout in the morning. Every bit adds up.
4. Stay Hydrated
Forget to drink water on busy days? Us too. Keep a reusable water bottle with you and set reminders to take sips throughout the day. Proper hydration is essential for energy and focus.
5. Practice Mindful Eating
While the goal is to eat without distractions, there are days when we need to chow down during a work task or en route to an appointment. To incorporate a micro-mindfulness moment, take a deep breath before eating and express gratitude. This simple act can help you center yourself.
6. Prioritize Sleep
Sleep often takes a backseat when we’re busy. But it’s crucial for overall health. Make a playlist of calming music (or binaural beats) that help you relax. Listen to it as you go about your evening routine. This will help your mind recognize it’s time to sleep.
7. Plan for Downtime
Schedule relaxation (just as you would any other appointment). Whether it’s five minutes of deep breathing, a quick walk, or flipping through a magazine, these moments prevent burnout. Time batching your tasks leaves wiggle room for downtime!
8. Use Technology to Your Advantage
From meditation apps to fitness trackers, use technology to simplify your routines and keep yourself accountable.
9. Make Health a Family Affair
Involve your family in your healthy habits. Cook meals together, go for family walks, or have a no-screens policy during meals. This supports your wellness goals and sets a positive example for your kids.
10. Practice Self-Compassion
Finally, be kind to yourself. Focus on progress, not perfection. Celebrate small victories along the way.
It’s Not Sexy to Be Busy
When we’re perpetually rushed and overcommitted, our bodies remain in a state of chronic stress. This leads to a cascade of negative health effects: weakened immune function, disrupted sleep patterns, digestive woes, and increased risk of heart disease. No, thanks.
Let’s be real—there’s nothing sexy about being perpetually stressed, exhausted, and running on fumes! Constantly telling everyone how busy you are doesn’t make you look important. It makes you sound like you can’t manage your time effectively. Today’s the day to start valuing the ability to live a well-balanced, fulfilling life.
