10 Simple Steps to a Healthier Lifestyle: A Busy Mum’s Guide to Starting Small and Building Long-Term Healthy Habits

I speak to many clients, friends and family and most of them tell me this one thing; I want to change my lifestyle, but I can't make it stick. This is a common issue and contrary to popular belief, it isn't your fault. The biggest mistake we all make (including myself) is trying to change everything at once. How often have you said; "diet starts Monday?" I am going to eat less, move more, eat more fruits and veggies, no more sweets, get enough sleep and drink 2 litres of water every day! This is bound to fail not because you lack "willpower" but because you are trying to juggle too many things at once! Trust me, I have tried it time and time again and I have seen many others do the same. Instead of trying to do all this, focus on making small changes to your new default setting.

What do I mean by the new default? It means doing something over and over until it becomes a habit; you are now hitting your goals consistently without really having to think about it. How long this will take will vary from person to person but two weeks is a ballpark figure I can offer you. It can be tempting to rush ahead after 3-4 days of hitting your goals with ease but don't rush ahead. Things go wrong, days are rushed or things get stressful. Sticking with one step for a couple of weeks gives you a good idea of how you will handle those goals on busy and stressful days.

Disclaimer: This article is a list of suggestions/ideas. I do not want you to do all these steps right away or even necessarily do them at all. They are a source of inspiration. This list of ideas is designed to be simple and applicable to you, no matter what your lifestyle looks like. Please do not try to do them all at once! Choose one that seems achievable to you and focus on developing a habit of that. Don't be afraid to adjust your habits to fit your lifestyle as well. If you have a habit of avoiding breakfast, focus on eating something small in the morning like a piece of fruit. If being active for 5 minutes is easy for you, try doing 10 minutes or doing 5 minutes twice a day. Make these goals achievable and relevant to you.

 This article includes 10 baby steps to a long-term sustainable lifestyle. The best part? You get to choose the path. Your lifestyle needs to serve you and no one else. As a busy mum, I know it feels impossible to make time for yourself and your healthy lifestyle. I also know that its important to you to find that balance of taking care of your family and taking care of yourself. The problem with all the well-meaning advice we see from professionals and online is that feels unobtainable. How am I supposed to find enough time to cook three nutritious meals a day, get in a workout, manage my stress, get enough sleep and drink enough water while still taking care of the kids, managing a job and a household and even a marriage?! It seems impossible. But what if you could start your new healthy lifestyle with just one small step?

Taking it one step at a time may sound easy but often the feeling of overwhelm takes over and we don't know which one to choose. Check out the following suggestions of simple daily healthy habits and pick the one that excites you the most. If something excites you, you are much more likely to stick with it. If none of them excite you, pick the one that seems easiest. You may be surprised that once you start, you enjoy it more than you expect!

• Eat Breakfast Every Day

Starting your day with a nutritious breakfast sets the tone for the rest of the day but due to the busyness that is the daily mum life, we often skip breakfast, hoping to survive until lunchtime on whatever coffee we can get in. Making time for breakfast helps regulate your appetite, keeps you energized, and helps prevent excessive snacking later on. Aim for a balanced breakfast that includes protein (like eggs or yogurt), healthy fats (like avocado or nuts), and a source of fibre (like whole grains or fruit). You can go for something super simple like a protein smoothie and a piece of nut butter toast or spend a few moments of self-care making a bigger breakfast.

Tip: If you’re pressed for time, prep easy grab-and-go options like overnight oats, smoothies, or hard-boiled eggs. If you find you have little appetite in the morning, try having a piece of fruit with your morning coffee and having something a little more sustainable an hour or two later.

not sure what to make for breakfast? here is a video with some super quick and easy breakfast ideas

• Move for 10 Minutes a Day

We all know how important movement is but getting in the recommended 30-60 minutes a day with our busy schedules seems impossible. However short stints of exercise also offer many health benefits and you don’t need a gym or fancy equipment to start moving! Movement has so many physical and mental health benefits including managing stress, improving sleep, increasing energy, and improvements in blood pressure, heart health and bone density. The good news is, that you don't need to be sweating for hours! Just 10 minutes of movement a day will help you see the benefits of regular exercise. Here are five quick ideas that take only 10 minutes:

• Walk around the block or inside your house.

• Dance to your favourite song with your kids.

• Stretch or do yoga to relax and reset. Check out the Headspace, InsightTimer or Calm apps for guided meditations.

• Bodyweight exercises like squats, lunges, and push-ups. YouTube is an amazing resource for this.

• Play a game of tag with your kids in the garden. Playing with the kids is great for you and great for them too! And not only for the physical benefits but also for the emotional connections and memories you will both reflect on years from now. If you have older kids why not play a game of football, basketball, or baseball or learn a whole new sport together?

Choose one and get moving—every little bit counts!

• Add One Fruit or Veggie to a Meal

Are you getting your daily fruits and veggies? Many of us in the developed world are not eating enough fruit and veg (at least 5 servings a day) but feel overwhelmed about changing this. Instead of fixating on what you should be doing, focus on adding just one serving of fruit or veg each day. Fruit and veggies offer essential vitamins and minerals, fibres and micronutrients that foster good health. This can be as simple as tossing spinach into your smoothie, slicing a cucumber into your salad, or adding some berries to your morning cereal. The best thing is, it costs you only a few seconds! 

Over time, these small additions can make a big

difference in your health, giving your body the vitamins and minerals it needs to thrive.

• Drink One Extra Glass of Water

Staying hydrated is essential, but many of us don’t drink enough water during the day. Our bodies need a minimum of 1.5L of water a day but many of us turn to coffee, soft drinks, juices or even alcohol to quench our thirst. Hydration is essential for body temperature regulation, digestion, heart health and even weight loss. To experience the benefits of good hydration, start by adding just one extra glass of water to your routine. You can drink it first thing in the morning or carry a water bottle to sip throughout the day.

Tip: Set a reminder on your phone or keep a glass of water on your kitchen counter to help you remember. I like the Plant Nanny app but to be honest, the one on my Samsung Health app works just fine and is very simple to use.

• Swap Sugary Drinks for Healthier Options

Sugary sodas, energy drinks, and juices can add extra calories but offer limited nutritional benefits. Swapping out these drinks can help to refine sugar intake and reduce caloric intake which can benefit your dental health as well as support possible weight loss efforts. Consider swapping just one sugary drink a day for water, herbal tea, or a flavoured water infusion with lemon, cucumber, or mint.

• Take 5 Minutes for Mindfulness

Taking a few minutes to practice mindfulness can help reduce stress and improve your mental health. Whether it’s a quick breathing exercise, journaling, or just sitting quietly with your thoughts, mindfulness can help bring a sense of calm to your day.

Start by taking just 5 minutes each day to breathe deeply or meditate. Meditation doesn't have to mean sitting in a yoga pose and humming; it simply means being present in the moment. Try sitting with your morning coffee and enjoying the sounds of the birds, the aroma of your coffee, the silence of the house and coolness of the morning air. If you want something more guided, apps like Calm or Headspace can bring you through short, simple mindfulness exercises.

• Get 10 Minutes of Sunshine

Getting outside for a few minutes each day can lift your mood, increase your vitamin D levels, and provide a mental break. Whether it’s a quick walk, playing with your kids, or simply sitting on your porch with a cup of tea, a little sunshine goes a long way.

• Prepare One Healthy Snack in Advance

Healthy snacks can be a lifesaver when you're busy. Prepare just one healthy snack in advance each day so you have something nutritious to reach for when hunger strikes. You could even meal prep something on the weekend or prepare your snack alongside your kids lunchboxes in the evening!

Some quick, prep-friendly ideas include:

• Sliced vegetables with hummus.

• A handful of nuts or seeds.

• Greek yogurt with berries.

• A boiled egg and some fruit.

• Go to Bed 10 Minutes Earlier

Adequate sleep is vital for overall health, but it’s often one of the first things we mum sacrifice because we just don't see another way. Try going to bed just 10 minutes earlier each night. This small shift can make it easier to get the rest your body needs, helping you wake up refreshed and ready to tackle the day.

• Focus on Positive Self-Talk

As mums, we are often our own worst critics. We feel constantly plagued by mum guilt and struggle to know how to speak to ourselves kindly. Practice mindfulness when it comes to self-talk. I regularly need to remind myself that I don't need to do everything and that just because I made a mistake doesn't make me a failure or a disappointment. Remind yourself of your strengths, acknowledge your efforts, and give yourself credit for the small steps you’re taking toward a healthier lifestyle and all the great qualities you have and all the things you are doing well.

This practice can shift your mindset, making it easier to stay motivated and inspired. You truly are an amazing person and mother.

How to Build Lasting Habits—One Step at a Time

The key to creating a healthy lifestyle as a busy mum is not to overhaul your routine overnight. Instead, focus on choosing one step that feels realistic and practice it each day until it becomes a habit. Once that step feels natural, move on to the next.

It’s all about gradual progress and consistency. Over time, these small changes will add up to a healthier, more sustainable lifestyle that supports both your well-being and your busy schedule.

Conclusion: Start Small, Stay Consistent

As a busy mum, your health matters—and you deserve to feel strong and energized! But often changing your habits to improve your health seems overwhelming. That's why I put together this article so that taking control of your habits by changing things one small step at a time seems much less difficult. These 10 simple steps are designed to fit into your already busy life. The last thing we need is to add more to our life! But these steps will cost you only a few minutes or moments but will give you back so much more! By starting small, staying consistent, and choosing habits that work for you, you’ll be on your way to building a healthier lifestyle that lasts.