When life gets busy, what tends to slip? Our healthy habits. As a mother of two, I understand. Between looming deadlines, piles of laundry, and full calendars, nourishing habits fall by the wayside. In turn, we throw in the towel—because it’s easier than finding the time to develop feel-good habits. But we all know this is not a long-term solution. and This makes it more difficult to re-establish healthy habits later on. Ultimately, here’s the irony: the busier we get, the more we need rituals to keep us grounded. Fortunately, with the right strategies (and a little self-compassion!), you can develop healthy habits on the go. It’s time to restore your health.
Edie Horstman
Edie is the founder of Wellness with Edie, a nutritional coaching company. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
How busyness destroys our healthy habits
If you know, you know: A full to-do list leaves little room for self-care. In turn, our daily wellness practices feel more like luxuries than necessities. Healthy habits fade away when the focus shifts to immediate needs and pressing tasks. it is inevitable. Unfortunately, we neglect the basics (like meal planning, exercise, and getting enough sleep) in an effort to make ends meet. Under the pressure of multiple responsibilities, our patience wears thin! As a result, we take nutritional shortcuts and rely on caffeine—all for the sake of convenience.
Start with small things and build momentum
Before you start incorporating wellness into your busy life, take a break. Literally. Pause your rolling and sit deeper in your chair. Fill your lungs with air for a count of four, hold for a count of eight, and then release for a count of seven. Do it again. Feeling more grounded? When it comes to healthy habits on the go, the key is to start small and build momentum. Start by taking an honest look at your current habits. What areas need improvement? Where did you go too far? Where are better boundaries needed? Write this down.
5 important steps to develop sustainable habits
Once you’ve identified an area or two that need improvement (i.e. sleep, hydration, or exercise), here are five steps to help you build lasting habits.
1. Start with small things
Start with manageable changes. We cannot stress this enough! Rather than trying to overhaul your entire daily routine, focus on small, incremental steps. This is Way Easier to maintain and less overwhelming. For example, if you want to start exercising, start with 10 minutes a day instead of working out for an hour. Or, if you want to give up caffeine, you can switch to half a veal or one of these coffee alternatives.
2. Be consistent
Consistency is the secret. Aim to start this habit at the same time every day or add it to an existing routine. For example, if you want to take your supplements better, place them near a water bottle (or other kitchen gadget you use regularly). This consistency helps solidify habits.
3. Set clear, achievable goals
Define what success looks like for your habit. Clear, specific goals provide direction and motivation. Avoid vague intentions such as “eat healthier.” Set a goal, such as “include a vegetable in every lunch.”
4. Track your progress
Tracking your progress is motivating. It will also help you realize how far you have come. Use a habit tracker, journal, or app to record your daily efforts. Seeing your continued success builds motivation. It will encourage you to keep going.
5. Adjust and adapt as needed
Life is unpredictable and your habits will change as you grow. Be flexible and willing to make adjustments when necessary. If a particular strategy isn’t working, adjust it instead of giving up the habit entirely. Remember, sustainable habits change with life’s changes and challenges.
10 Healthy Habits to Help You Get Well
With strong commitment (and some self-discipline), you can effortlessly get back into healthy habits, no matter how busy you are. Again, start small and focus on the basics. Imagine drinking a large bottle of water with electrolytes as you send your children to school. Or maybe it looks like your standing desk (bonus points if there’s a walking pad underneath it!). Try within the last 30 seconds of your shower cold Water (improves circulation). Need more ideas? Here are some of our favorite healthy habits for when you’re on the go:
1. Prioritize meal planning
No surprise here. Set aside time each week to plan your meals. Simple, balanced meals that can be assembled quickly are chef’s kiss. (Sheet pan dinners and overnight oats are easy favorites.) At the very least, have protein on hand: canned fish, bone broth, hard-boiled eggs, cottage cheese, deli turkey, well-cooked sausage/meatballs, etc.
2. Prepare healthy snacks
Stock up on nutritious, portable ingredients and avoid the temptation of low-fiber, high-carbohydrate snacks. Keep pistachios, dried apricots, apples, baby carrots and hummus within easy reach. Yes, protein bars (or a spoonful of protein powder and milk in a shaker bottle) are important!
3. Incorporate exercise into your day
You don’t need to spend an hour at the gym to stay active. Find a short period of time to move. Take the stairs instead of the elevator, walk while talking on the phone, or do a quick 10 minutes of exercise in the morning. Every little bit adds up.
4. Stay hydrated
Forgot to drink water during busy days? So do we. Carry a reusable water bottle with you and set reminders to drink water throughout the day. Proper hydration is essential for energy and focus.
5. Practice mindful eating
While the goal is to eat without distractions, sometimes we need to eat in the middle of a work assignment or on the way to an appointment. To incorporate micro-mindfulness moments, take deep breaths and express gratitude before eating. This simple action can help you focus.
6. Prioritize sleep
When we are busy, sleep often takes a back seat. But it’s crucial to overall health. Make a playlist of calming music (or binaural beats) to help you relax. Listen to it as you go about your evening routine. This will help your brain recognize that it’s time to sleep.
7. Plan for downtime
Arrange to relax (just like you would any other date). Whether it’s five minutes of deep breathing, a brisk walk, or flipping through a magazine, these moments can prevent burnout. The timing of batch tasks leaves wiggle room for downtime!
8. Use technology to your advantage
From meditation apps to fitness trackers, use technology to simplify your daily life and keep yourself accountable.
9. Make health a family matter
Involve your family in your healthy habits. Cook a meal together, take a family walk, or implement a no-screen policy at mealtimes. This supports your health goals and Set a positive example for your children.
10. Practice self-compassion
Finally, be kind to yourself. Focus on progress, not perfection. Celebrate the small wins along the way.
Being busy is not sexy
When we are perpetually rushed and overcommitted, our bodies are in a state of chronic stress. This can lead to a host of negative health effects: weakened immune function, disrupted sleep patterns, digestive issues, and increased risk of heart disease. no thanks.
Let’s face it – there’s nothing sexy about being perpetually stressed, exhausted, and out of breath! Constantly telling everyone how busy you are doesn’t make you look important. This makes you sound like you are unable to manage your time effectively. Today is the day to start valuing the ability to live a balanced, fulfilling life.
