Changing a habit takes consistent practice over many weeks before it becomes automatic. So, when life gets hectic, whether it is a work deadline, end-of-term madness, or everything just happens at once, your mind needs to go back onto autopilot to get through. This sometimes means you go back to your old habits and skip your walk, buy lunch on the run, or pick up a takeaway on the way home.
These are all completely normal and can be good opportunities to learn how to set ourselves up for success for next time this happens (because it WILL happen). It is all about having simple, practical strategies that work with your life. Below are 7 ways to keep your habits going when time is in short supply.
1. Keep convenient and nourishing options at the ready
When you're rushed and hungry, you'll reach for whatever's easiest. The trick is making sure the easiest option is also a nourishing one. Research shows that nearly half of what we do each day happens on autopilot. This helps us reduce the mental load from decision-making and frees up space for more complex thoughts.
When it comes to eating well, here are some ideas to get you started:
- Batch cooking on days off to create a range of single-serve meals that can be heated at work or home
- Pre-portioned snacks so they are ready to grab when hunger takes you by surprise
- Pre-prepared breakfasts that can be portable, such as the good old overnight oats, smoothies, and vegetable frittatas
- Meal replacement shakes are easy to keep in your bag or car if you are caught out, as you often only need to mix them with water and you are ready to keep going
- Non-perishable lunch combos that you always have in the cupboard, like tinned fish, wholegrain crackers, all-in-one fish and rice meals, breakfast-style muesli bars with your morning latte
2. Schedule Healthy Habits Like Appointments
If something matters, then put it in the calendar and protect your time like you would for a friend or your boss. To make this even more effective and powerful, schedule these appointments next to other non-negotiable diary entries or parts of your day. This is called 'habit-stacking', where the established habits act as very powerful triggers or cues for the next activity.
Decades of psychological research show that the mere repetition of a simple action after an associated trigger will increase the likelihood it will become part of your autopilot functions. A classic example of this is Pavlov's dogs experiment, which showed how the animals were quickly conditioned to salivate whenever they heard the 'dinner bell', even without any food being around. As it turns out, humans are not much different to these smart pooches.
3. Avoid the "All-or-Nothing" Mindset
This has to be one of the most common mindsets that derail people's plans. We are all familiar with these thoughts. For example, “I can't fit in going to the gym, so I may as well not do any exercise”, or “I wasn't meant to eat that, so I may as well eat all of it and start again tomorrow/next week”.
Our drive for perfectionism is the culprit and it can lead to weight cycling (the yo-yo effect), more stress, and fewer long-term changes. Research shows that perfectionistic concerns involving self-criticism, fear of disappointing others, and never feeling satisfied with achievements are significantly associated with binge eating.
Instead, try to replace rigid expectations with flexible mindsets such as:
- I can't exercise for 45 minutes today, so instead I will move my body for at least 10 minutes.
- I don't have time this week to prepare all my lunches, so I will focus on eating regularly and adding in some extra vegetables with dinner
Doing something (even small) beats doing nothing every single time, and at the very least, it is contributing to consistency in your healthy habits.
4. Simplify Your Nutrition During Busy Days
Busy weeks are not the time to try out new recipes or prepare every meal from scratch. Simplicity is key:
- Use ready-made salads and salad kits from the supermarket to use as a base for meals
- Eggs are a versatile option for dinners that are quick and nutritious. Pair with some baked beans for balance and extra fibre
- Cereal for dinner is ok
- Use tinned fruit in juice for a snack
- Grab a ready-made meal from the freezer or fridge at the supermarket
- Rotisserie chickens can be used in several ways to build a meal. Add to some pasta and frozen veggies, add to a pizza base for a quick 'fake-away', or create a hearty soup with chicken stock, lentils, and vegetables.
The goal isn't to eat perfectly. Instead, the aim is to maintain consistent, nourishing choices that support your energy and wellbeing during a demanding week.
5. Prepare for Busy Weeks Before They Start
If you know a busy week is coming, a little advance preparation goes a long way. These times are challenging, and so the key isn't to add more pressure; it is about planning for it so that you free up mental energy for everything else on your plate. Consider some of the following ideas to set yourself up for success:
- Map out your schedule and see where there are opportunities to fit in some movement (even if it isn't your normal workout). Apart from the mental health benefits of this in a busy week, it will help for a smoother transition to your normal routine
- If you want to eat fresh meals, write down that you plan to eat every night and choose meals that are quick to prepare and don't need a lot of ingredients, such as:
- High-protein pasta with frozen veggies and pesto—no need for meat
- Easy one-pan dishes such as salmon and roasted veggies that you can pop into one baking dish and into the oven to cook while you get on with other jobs
- Baked shakshuka can be made quickly by using frozen chopped onion, a tin of kidney beans, and your favourite pasta sauce. Drop in a couple of eggs and grill for a few minutes with some cheese on top
- Set up your slow cooker in the morning to cook some chicken breast with taco seasoning for a Mexican pulled chicken that you can pop in a wrap with salad or on some microwave rice and kidney beans
6. Focus on 'Minimum Effort' Wins
Turning new habits into automatic action takes effort, and so looking after your motivation is key. Motivation is made up of how important the change or outcome is for you and how confident you feel you can achieve it. Confidence is built on feeling like you are winning and making progress, so it is important to find ways to celebrate wins—even if they are small.
So that 10-minute walk during your lunch break counts. Having a meal replacement shake instead of skipping breakfast is positive. They all give you a sense of momentum and keep you connected to your health goals even if you can't do everything in your plan. Think of it like you are keeping the engine running rather than letting it stall completely. Starting from a complete stop is always harder than maintaining gentle forward motion.
You can see that staying consistent when busy isn't about doing everything perfectly. It is about just keeping the momentum and intention alive! Progress trumps perfection every time! When you approach your healthy habits with flexibility and self-compassion, you build sustainable routines that can weather any storm. That is what real-life, long-term success looks like.
