How to Stay Consistent With Healthy Habits as a Busy Mom (Even When Life Is a Hot Mess)
- Kaylene B
- Sep 15, 2025
- 5 min read
Updated: Sep 20, 2025
I remember so clearly this past spring I had one of those weeks where my to-do list was already overflowing at work. I was finally hitting my stride, halfway through the week, when I got the call every parent dreads: the principal from my son’s school. He needed to be picked up. And guess what? His school is 30 minutes away, and I had just walked in the door.
Ok…..just breathe.
Picked him up and he had to stay home.
Next day I’m called again; same issues at school.
Ugh.
The following Monday….called to pick him up again.
At this point I’m feeling like I just can’t win.
Have you ever been there?
Feeling like life is against you and you're in some kind of nightmare? Like you just can’t win no matter how hard you try?
Let’s get one thing out of the way: you are not a failure.
You’re just tired. Like, deep-soul, haven’t-had-a-hot-coffee-in-three-days kind of tired.
And if your healthy habits have fallen off lately, it’s not because you “can’t stay consistent”-it’s because you’re human, and life has been...a lot.
So if you’ve been riding the “I’ll start again Monday” rollercoaster, this post is your official permission slip to stop being so hard on yourself and start using a better approach.
Step 1: Feel Your Feelings (Yes, Really)
First things first-don’t skip over the feelings. You’re allowed to feel overwhelmed, frustrated, or like you want to cry in the closet with a handful of chocolate chips.
Take a moment. Feel it. Then… regroup.
Life happened. It doesn’t mean you start over. It means you adjust.
Step 2: Only Own What’s Actually Yours As a Busy Mom
One of the fastest ways to stay stuck is trying to take responsibility for everything.
Let’s clear that up:
Your kids going at each other all day? Not your fault.
The meeting that went long and threw off your workout? Not something you could control.
Your family getting a stomach bug and it passing through some of y’all twice? Not your fault. (This actually happened to me😭)
What is in your control? How you respond.
So often as moms we feel like failures because of things we can’t even control, so I don’t want you to fall into that trap.
Step 3: Be Consistent & Prioritize Real Rest (Not Numbing Out)
No judgement from me, but zoning out on your phone for an hour might feel good in the moment, but it doesn’t actually restore your energy.
What does?
Going for a quiet walk (alone!)
Taking five slow, deep breaths in the bathroom
Going to bed on time and not winding down with screens. Yes, I said it. 😂Get off your phone and go read a book. You’ll feel better.
Sitting down with a real cup of coffee, no tasks allowed
I fell into the “numb out” trap for years, and I wondered why I struggled to go to bed at night and felt just as stressed out after I had been “chilling” for a few hours after the kids went to bed. Once I realized that it wasn’t actually giving me true rest, I came up with a better night time strategy-which is putting my phone “to bed” by 8pm, and avoiding screens by reading.
Now, I’m not saying I never watch TV at night. But I limit it. And I pay attention to how my body is feeling-am I really depleted from the day? Probably should just read and head to bed.
Step 4: Reframe the Chaos
Here’s a mindset shift I teach my clients: "This is an opportunity to practice adaptability."
We get so stuck in this “all or nothing” trap:
Didn’t hit your macros perfectly? “Welp, the day’s ruined.”
Missed one workout? “Guess I’m off track again.”
Nope. Not anymore.
Consistency isn’t about perfection-it’s about adjusting and moving forward anyway. This is a skill though, it needs to be practiced. So, no you can’t just reframe this once and magically you will be able to adapt when things don’t go as planned. You have to practice.
Step 5: Try a Brain Dump (It’s Magic)
When your brain is overloaded with a million things, life is super stressful, it’s almost impossible to figure out where to start.
Here’s what you do:
Write down everything in your head—meals, workouts, laundry, appointments, errands, that birthday gift you forgot to order.
Group them into categories (health, home, work, etc.).
Ask: Which of these would make me feel the most accomplished today?
Then… you choose ONE.
Seriously. Just one.
Step 6: Pick One Healthy Habit Per Day (And Let That Be Enough)
This might be the most important part.
Look at your list and decide:
Is today the day I go to the gym, even if it’s just for 20 minutes?
Is today the day I make one balanced meal with protein?
Is today the day I do a load of laundry?
Whatever you choose, let that be your win. And this is the one rule I have for you: refuse guilt about everything else.
New to strength training? Check out my free No-Fear Weight Room Tour video here!
Step 7: Add on When You're Ready (this is how you stay consistent with healthy habits as a busy mom)
After a few days of small wins, you’ll start to feel more like yourself again.
Then, you can add in 2 priorities each day. Maybe:
You make one high-protein meal and get in a short workout.
You walk the dog and drink more water.
You’re not behind. You are systematically getting yourself back into a routine that gives you life.
What Consistency Really Looks Like for Busy Moms
If you’re still wondering how to stay consistent with healthy habits as a busy mom, here’s what it actually looks like:
You stop chasing perfection and start choosing progress
You show up imperfectly, again and again
You build routines that fit your life, not fight against it
You keep going, even when it’s messy
And if you need help creating a plan that works for your real life (kids, chaos, all of it), I got you.
Inside the Fat Loss Formula for Moms, I teach:
A workout plan that builds strength and confidence in just a few hours a week
A flexible macro strategy that’s mom-life friendly
How to prioritize your needs without guilt
Weekly planning and accountability support so you stay on track
🎯 Click here to book a free discovery call and we’ll figure out the right next step for you.
Take it one step at a time, my friend❤️
-Rachel
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