Simple Tips to Create a Healthy Routine for Busy Women

The secret sauce I teach my clients, to get results that last, like steady energy, focus, motivation and outcomes like better hormones and weight loss?

It comes from consistent action – which means creating sustainable habits & routines, that you can rinse/repeat and do on auto-pilot – without relying on motivation.

There are 3 parts to this system:

A healthy morning routine
An optimal evening & night routine, to set you up for success the night day
Productivity and focus “hacks” so that you stay accountable and consistent with these routines

To me, my mornings are sacred & I treat it as a non negotiable commitment to myself. Many mornings I don’t “want” to get up, but I do it no matter what. And I always feel so good & never regret it!

Ideas for a Healthy, Energetic Morning:

1. Wake up before your kids: (even just 10 min) so you have time for yourself to think and not go immediately into flight/fight mode.

2. Hydration: We dehydrated overnight, so having water (bonus w electrolytes) will jumpstart energy, focus, digestion and more.

3. Movement: this also generates energy to your brain & body. Do what you can stay consistent with: even 5 min stretching, a walk, or a workout – so you’re not putting it off for later.

4. Mental check in: This could be a few minutes of journaling, reading, prayer, anything that makes you feel more centered for the day ahead.

5. Manage the day: spend 2 min reviewing the day schedule- anything you need to prep, bring, etc? What do the kids need?

What to Avoid: Hitting snooze, avoiding media, only having coffee or stimulants, eating processed foods & high carb foods, not allowing yourself enough time!

Remember you don’t have to “do all these” but even just 1-2x can transform your whole morning, and day!

The secret to waking up feeling motivated, energetic and focused – and ready to do that morning routine?!

It actually starts with the night BEFORE.

My other “secret” is to plan/review your day the night BEFORE, so I can be as productive as possible the next day instead of going “Err how should I spend my time?” Because as a Mom, every moment alone counts right??

When you have kids, you have to be creative & find time for yourself, plus manage all the things. It’s not easy, it’s hard work, but YOU and your health are important. You really need good TIME MANAGEMENT to optimize your day.

So instead of waking up thinking:

“Should I work out today?”
“What am I bringing for lunch, and ugh, making for dinner?!”
“What do the kids need for school?”

You realize you left ALL the things to do in the morning before work/school, now you’re scrambling, skipping breakfast, rushing the kids, missing your workout, and just not feeling in control.

There are a few things to do at NIGHT to prepare for a successful day ahead.

Let’s go over how to do this:

1. Avoid staying up too late, doom scrolling, watching TV to unwind. You don’t need 3 hours of mindless screen time. Go to bed, and you will feel sleep better, and wake up more energetic!

2. Review the Day Ahead: what is on the calendar for work, school, appts etc?

3. Prepare Ahead as much as possible. Upon looking at the day, schedule in your workout or movement break, lay out your workout clothes, time to do certain tasks or errands, pack your bags etc, so it is accounted for.

4. Food Prep and Pack: just like we tell our kids, pack/prepare your meals ahead of time, so it is “grab and go”.

5. Have an activity that helps you wind down, like reading, journaling, guided meditation, skin routine etc. This will help wind down & sleep better – improving your energy for the next day.

Lastly, How do you put it all together? Sure these are great ideas, but HOW do you do them, and stay consistent, and not be overwhelmed?

Habit Stacking & Time Blocking are two very important tools I teach my clients in order to be able to “run the day” instead of feeling bogged down, frustrated and stressed day in day out.

Habit Stacking: This is a technique where you pair a NEW behavior/habit you want to implement with an existing one. When it comes to habits, we want to keep them SIMPLE, EASY and DIRECT.

Time Blocking is what it sounds like: You designate specific blocks of time to doing certain things. This is also for those who struggle with consistency of healthy habits (like exercise or food prep), because it forces you to set aside time to “do the hard things!” that you might have otherwise procrastinated on!

CLICK HERE to read the full post on these tactics.

Changing your habits isn’t hard, but it takes a specific strategy and accountability.

This is one way I help my clients – we determine what is holding them back, brainstorm together options, and then determine very specific action steps to get them out of the current cycle.

If you’re looking for support, I’m here for you.