When You Don’t Have Time For Health, Try This…

I’m not going to pretend to know your life situation or what you have time for in a day. However, what I will encourage you to do is look at your health journey from another perspective.

We are all busy women. And I get it, taking care of your health often feels like one more thing to fit into a full day. Work, family, and responsibilities fill your schedule, and by the time you think about yourself, there is very little space left. When a health plan feels too big or time-consuming, it becomes difficult to return to consistently. So, what do you do when you are falling apart and holding on by a thread at the same time?

You look at a simpler approach. Simplicity creates room for consistency.

The body responds well to small, steady inputs. When your plan fits into your day, it becomes something you can repeat without adding pressure. Energy improves, decisions feel clearer, and progress begins to build naturally.

To get to this point, let’s start with some easier steps. The first thing I would recommend is creating “white space” in your day. White space refers to intentionally planning or clearing calendar space to take time to do absolutely nothing but connect to yourself and just be. This idea may induce anxiety on its own but it’s something to think about. Sometimes we become so accustomed (or addicted) to “go mode” or the chaos of it that we forget we are human and we need time to disconnect. Yes, your work and your family are meaningful, but what happens when your purpose is pushing you to an early grave? You’ve heard it before, in order to be good for others you must be good to yourself. This is where we begin that shift.

For you, what is one part of your day where extra care would make the biggest difference?

Let’s begin there.

If exercise is your focus:

• Choose a 10-minute walk and place it where it fits naturally. This could be between meetings, after a meal, or at the end of your day. Movement supports energy and helps you reset.

If nutrition is your focus:

• Add protein to one meal. This can be as simple as eggs in the morning, chicken at lunch, or protein yogurt as a quick option. It helps your body stay fueled and steady.

If energy is your focus:

• Create and eat balanced meals (protein, heart-healthy fat, complex carbs) and space out your meals to where you are eating when true hunger arises and supports your energy early in the day.

If getting more water is your focus:

• Drink a glass of water before your morning coffee and 20 minutes before a meal. This hydrates you, improves body and brain functions, and aids in digestion.

These little tweaks to your habits can start the process of changing your health journey. You do not need to figure everything out today. Use this as a foundation and build from there!

Start with one part of your day, keep it simple, and notice how your body responds. That is how this becomes something you can actually stick with.

We'll keep building on this in the next Health Edit.

and remember...

You’ve got this!

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The Science Behind This

Behavior change research shows that small, repeatable actions are more likely to become habits than large, complex routines. When these small actions are paired with normal daily habits, they are more likely to stick. When a behavior fits easily into an existing schedule, the brain is more likely to integrate it. Consistency over time is what supports improvements in energy, weight, and overall health. These small focus points are a good starting point that allows you to make meaningful changes without the explicit overhaul. When you have a simple foundation, you can build on those habits and routines to create a system that allows you to run self-care on autopilot.

References –

Matthews, J. A., Matthews, S., Faries, M. D., & Wolever, R. Q. (2024). Supporting Sustainable Health Behavior Change: The Whole is Greater Than the Sum of Its Parts. Mayo Clinic Proceedings: Innovations, Quality & Outcomes, 8(3), 263. https://doi.org/10.1016/j.mayocpiqo.2023.10.002

Soren, A., & Ryff, C. D. (2023). Meaningful Work, Well-Being, and Health: Enacting a Eudaimonic Vision. International Journal of Environmental Research and Public Health, 20(16), 6570. https://doi.org/10.3390/ijerph20166570