How to Stay Consistent With Healthy Habits When Life Gets Crazy

Let me guess-you were killing it.

 You were working out, making decent food choices (go you!), and actually feeling good in your body. And then... BAM. Life happened.

 Maybe the kids got sick. Or your child decided this was the week to test every school rule. Or your work schedule exploded like a dropped container of protein powder.

Before you know it, you’re eating mac and cheese straight from the pot while stress-scrolling and promising yourself, “I’ll just start over Monday.”

Sound familiar?

You’re not alone, and more importantly-you’re not failing. 

Today, I’m going to walk you through exactly how to stay consistent with healthy habits when life throws chaos your way. Because let's be real: life is always going to throw something.

Why Staying Consistent With Healthy Habits Feels So Hard

Let’s be honest. If consistency were easy, everyone would do it.

But between your kid’s field trip snacks, laundry piles, back-to-back meetings, and emotional exhaustion, it can feel like healthy habits are the first thing to go.

That’s where a little bit of realistic planning and a lot of grace comes in.

I’ve been there-like, very recently. One of my kids had a rough school week (cue driving to pick him up from his school 30 minutes away TWO days this week), my schedule got totally wrecked, and emotionally?

I was drained.

A few years ago, I would’ve ditched my workout, grabbed a bowl of cookie dough, and called it a night. For real. Yes, I was actually a dietitian back then. 

But now? I have a system that helps me stay on track, even when everything feels out of control.

Here’s what I’ve learned.

1. Plan for Chaos—Because It’s Coming

Life doesn't stop just because you're trying to be healthy. (Annoying, right?)

So instead of pretending your week is going to be smooth and free of unexpected interruptions, expect chaos. Build a “survival mode” plan into your routine so you don’t completely fall apart when things get messy.

Here’s what to focus on:

• “Good enough” meals – You don’t need to cook from scratch every night. I’ve had dinners that were literally a rotisserie chicken, a bagged salad, and a can of beans. Still healthier and faster than hitting the drive-thru.

  
  

• Basic movement – No time for your full workout? Just do the first two sets. Hit your compound lifts. Walk around the block. Put on a quick YouTube bodyweight workout. Something is always better than nothing.

  
  

• Sleep + Hydration – I know this sounds basic, but if you’re skipping sleep and living on caffeine, everything will feel 10x harder. Keep water nearby and prioritize getting to bed.

  
  

  This means…get off your phone!

  
  

You don’t need to be perfect. You just need to keep your core needs intact.

2. Shift Your Mindset From “All or Nothing” to “Always Something”

This is the one that can totally derail us.

One missed workout? One impulsive meal? Suddenly it turns into, “Welp, guess I’ll start again Monday.”

Sound familiar?

It’s time to shift from the all-or-nothing trap to an “always something” mindset.

Here’s the deal. 

One burger isn’t the problem. One huge bowl of ice cream isn’t the problem. 

Five days of eating like you’ve abandoned all your goals because of one burger? That’s the problem.

If you had a rough day, it’s okay. If you skipped your workout or stress-ate a bag of goldfish crackers-you’re human. 

The key is asking, “What’s one small thing I can do right now to feel better?”

Sometimes that means:

• Drinking a glass of water

• Going for a 10-minute walk

• Eating a piece of fruit instead of diving headfirst into a Costco-sized cookie tub

Small steps keep momentum going. And momentum is what helps you stay consistent with healthy habits long-term.

3. Recognize What You Actually Need

This one hits deep.

A lot of the time, we turn to sugar, snacks, or Netflix when we’re tired or stressed-not because they help, but because they numb.

Let me give you an example.

When I was in the thick of motherhood stress, my go-to move was to stay up late watching shows on autopilot. It felt like the only “me time” I had and I needed TV to “decompress”.

But the next morning? I was tired, cranky, and wondering why I couldn't get my act together.

I didn’t actually need more TV. I needed a hot bath , some melatonin, and sleep.

Before you default to your typical comfort habit, pause and ask:

“What do I ACTUALLY need right now?”

Are you:

• Hungry for food, or just bored and overstimulated?

• Reaching for snacks because you're tired, or would a nap or early bedtime help more?

• Craving a scroll session on your phone, or do you need fresh air and quiet?

When you meet the real need, you feel better faster-and you stay consistent with healthy habits without even realizing it.

4. Build Simple Systems You Can Fall Back On

Here’s the secret to consistency: have systems in place that work even when your life doesn’t.

You don’t need willpower-you need structure.

My go-to systems:

• A meal plan rotation with meals that fit your cooking skills and season of life.

• Effective, simple workouts that actually help you make progress.

• A weekly rhythm that includes planning my workouts and grocery list in advance.

• A commitment to focus on progress, not perfection.

Having these in place means when life does throw me off (and it will), I’m not starting from scratch. I’m just slightly adjusting my routine-and then I’m back at it.

That’s how you build habits that stick.

5. Make Healthy the Default, Not the Exception

My last tip for you is this: Make healthy your new normal.

You shouldn’t have to “start over” every time you eat a cupcake or miss a workout. When healthy habits are just part of your day, falling off track doesn’t happen as often.

And when it does? You bounce back fast.

Think of it like this:

• You brush your teeth every day, right? Even if you’re tired?

• You (usually) feed your kids dinner every night, even when you're over it?

Those things don’t require motivation anymore—they’re habits.

You can do the same with meal planning, movement, hydration, and sleep. Over time and with practice, they become automatic.

And once that happens? Consistency becomes a whole lot easier.

Final Thoughts: Start Small and Build From There

If all of this sounds like a lot right now-take a deep breath. You don’t have to do all of this at once!

Pick one habit that you know will make the biggest difference and start there.

Maybe it’s:

• Prepping three meals for the week

• Drinking 80 ounces of water a day

• Getting in bed 30 minutes earlier

• Doing two workouts instead of none

Whatever you choose, make it doable. Stack small wins. And give yourself permission to be a work in progress.

Want Help Staying Consistent With Healthy Habits?

If you’re nodding your head right now thinking, “Yes, I need this kind of structure in my life,” then Fit Lifestyle in a Box was made for you.

It’s my 12-week training and nutrition program built specifically for moms who want to:

• Build strength

• Lose fat

• Eat better without cutting out food groups

• And finally feel in control of their habits—even when life feels bananas 🍌

Inside the program, you’ll get:

• Simple meal planning tools

• Done-for-you workouts that fit into mom life

• Macro nutrition guidance (without the obsession)

• Coaching and support to stay on track when life gets real

If you’re ready to make your health a habit, you can book a discovery call here to find out more about the Fit Lifestyle in a Box Program. Let’s make this the LAST time you “start over on Monday.”

TL;DR: How to Stay Consistent With Healthy Habits

✅ Expect chaos. Life happens—don’t be shocked by it. Have a survival plan.✅ Drop the all-or-nothing mindset. Something > nothing.✅ Ask what you actually need. Not what numbs, what helps.✅ Create systems, not willpower traps. Easy wins stick.✅ Make healthy your default. 

Let the lifestyle support you, not stress you.

You've got this, mama. One choice, one step, one day at a time.

-Rachel