Starting new habits is tough, and it’s not uncommon for us to try and fail a few times before finally making it stick. And as a working mom, it can be particularly challenging trying to incorporate new habits into your already jam-packed schedule.

One thing that often makes new habits harder? Energy crashes, cravings, and feeling “off” because your blood sugar is all over the place. When you’re tired, irritable, or running on fumes, even the smallest new habit feels impossible to keep up with.

That’s exactly why I created my free guide, The Balanced Blood Sugar Blueprint for Moms—10 simple tips to help you steady your energy, reduce cravings, and feel more in control throughout your day. When your body feels more balanced, it’s so much easier to stick with the habits that move you toward your goals.

Grab your blueprint now! 👇🏻

Why Habits Fail

Oftentimes, new habits fail because we either set unrealistic goals, don’t have enough motivation to stick with them, or we’re simply too hard on ourselves. Or all of the above.

If you want to make changes, whether it’s to be healthier or get more done, a lot of times it conflicts with the demands of an already busy life that’s centered on taking care of others.

But it’s important to remember that progress takes time and creating a habit usually requires patience and self-compassion. And by creating easy and sustainable habits, you can make your life and achieving your goals a little bit easier—all while improving your health in the process!

6 Tips for Creating Simple And Sustainable Habits

1. Start Small

You probably have a lot on your plate already, and the idea of adding yet another task to your daily routine can be daunting—but don’t underestimate the power of small steps towards creating new habits!

Research has shown that starting small and building manageable habits can be one of the most effective ways to make lasting lifestyle changes. When you try to accomplish too much too quickly, the task can feel overwhelming, leading to inaction, and it can set you up for failure.

By focusing on a single small habit every day, such as taking a 5-minute walking break every hour or drinking an extra cup of water each morning, you can create a sense of accomplishment that promotes motivation and momentum for bigger changes.

Small changes can lead to big rewards in the long run

2. Make Time

It can also be tough to find time for everything you need to do in a day, let alone adding new habits into the mix.

But, if you truly want to make a change and create a new, sustainable habit, it’s important to make time for it.

Schedule time into your day, just like you would for an important meeting or appointment, and make it a priority. By doing this, you’re creating a space where your new habit can thrive and become a part of your regular routine.

Taking time for yourself and your health is important, and by doing so, you’ll be able to show up as your best self both at work and at home.

3. Take Action (Even Just for 5 Minutes)

When you’re a working mom, it’s easy to feel like you don’t have the time or energy to make the changes you want in your life.

But here’s a secret: motivation often comes after you’ve started taking action.

When you take that first step towards a new habit or goal, it creates a positive loop where you feel a sense of accomplishment, and that accomplishment in turn fuels your motivation to keep going.

Motivation often comes after you’ve started taking action

So if you’re feeling stuck, remind yourself that taking action first, no matter how small, can actually be the key to finding the motivation you need to keep moving forward.

4. Get Creative

Life gets so busy sometimes that it’s hard to find the time or resources for some habits that others might recommend. But that doesn’t mean you can’t get creative with your habits.

If you don’t have time for a full workout, try incorporating small exercises throughout your day, like taking the stairs or doing squats while brushing your teeth. Find ways to make your habit work for your lifestyle.

5. Find Accountability

Accountability can be a powerful tool when it comes to creating sustainable habits, because it adds an extra layer of commitment outside of just yourself.

When you know someone else is checking in, cheering you on, or even doing it alongside you, it’s easier to stay consistent on the days when motivation feels low. This could be a trusted friend, a supportive family member, or even a coach or mentor who understands your goals.

The key is to regularly share your progress, celebrate wins (no matter how small), and be honest about where you’re struggling. Having someone in your corner not only keeps you on track, but also reminds you that you don’t have to do this alone.

Remember, even the strongest moms need a cheerleader—don’t be afraid to let someone walk this journey with you

6. Celebrate Successes

Finally, don’t forget to celebrate your successes. Even small wins should be acknowledged and celebrated!

Celebrating might look like sharing your win with a friend, treating yourself to something you enjoy, or simply pausing to recognize how far you’ve come.

These moments of celebration remind you that your efforts are paying off and help you stay encouraged as you continue building on the success you’ve achieved.

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Now that we’ve gone over a few simple tips for creating sustainable habits, it’s time to put them into action. To make it even easier, I’ve rounded up five specific habits you can start practicing right away.

Each one is simple, realistic, and designed to fit into busy mom life—no complicated systems or hours of extra time required.

5 Simple and Sustainable Habits for Working Moms

1. Drink Water Throughout the Day

Set a goal to drink a certain amount of water every day, and carry a reusable water bottle with you to help you stay hydrated.

Drinking water can improve your focus and energy levels, and even help you avoid unhealthy snacking.

When drinking water throughout the day is a habit you get into, you’ll find yourself feeling better and more energized to tackle your daily tasks.

Start small, by drinking one extra glass of water a day, before you know it that’s become part of your daily routine!

And if you get tired of plain old water, try mixing it up and adding some fruits and herbs to it. My favorite is lemon and mint!

2. Take a Walk During Lunch

Taking a walk during your lunch break is one of the easiest and most effective ways to get some physical activity into your day.

Not only does it help you feel more energized and refreshed, but it can also provide a much-needed break from work.

A 15-minute walk can do wonders for your mental and physical well-being, clearing your mind and reducing stress levels.

Even if you don’t have time to go on a full walk, incorporating any type of movement into your lunch break can be beneficial. Try going up and down the stairs or taking a lap around your building to get the blood moving.

3. Do a Quick Stretch in the Morning (or Evening)

Before you start your day, take a few minutes to stretch out your muscles.

This can help you wake up and feel more energized, and can also help prevent injuries and improve your posture.

It’s important to find a routine that works best for you, but some basic stretches include shoulder shrugs, neck circles, arm circles, and torso twists.

Make sure you don’t overexert yourself; it should feel like a gentle stretch.

You could also do a few quick stretches in the evening before bed to help you wind down and get ready to relax.

4. Plan Your Meals for the Week

Spend some time one day a week planning out your meals for the week.

This can help you save time and money, and also make healthier eating choices throughout the week.

Meal planning is a great way to ensure that you have nutritious meals on hand while also helping plan out your grocery trips.

Do some research online and look for recipes that are easy to make and don’t require difficult or hard-to-find ingredients.

Need some tips or inspiration? Grab my meal prepping guide here! I’ve also created an eBook full of meal prep and clean eating tips, plus recipes.

5. Take a Few Deep Breaths Before Bed

Before you go to sleep, take a few deep breaths and focus on your breath.

This can help you relax and unwind, and can also improve the quality of your sleep.

Give yourself a few minutes of meditation each evening to help you set your intentions for the day ahead. Visualize what it looks like to have a successful, productive day and take some time to appreciate what you’ve done that day.

Finally, think of all the things you’re grateful for and all the good in your life before settling into bed.

If you’d like more ideas for bringing this kind of calm and presence into your day, check out my post on mindfulness, where I share simple techniques to help you de-stress and stay grounded—even in the middle of mom life chaos.

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Creating easy and sustainable habits is super important when you’re looking to improve your health and wellbeing. And it will help you let go of any feelings of overwhelm or anxiety around getting started on your new health journey.

If you’re ready to go deeper, my signature program—the 8-Week Mind & Body Reset—is designed to help busy moms like you finally feel steady energy, curb cravings without restriction, and build simple, sustainable habits that work in real mom life.

We’ll focus on balanced nutrition, easy meal planning, and strategies that support both your mind and body without adding more stress.

👉 Click here to learn more about the Mind & Body Reset and book your call!

So tell me—what’s one habit you’re working on right now? Drop it in the comments!