5 Simple Strategies for Building Healthy Habits in a Busy Life

Maintaining healthy habits can feel like a daunting challenge when juggling a busy schedule filled with work responsibilities, family commitments, and the countless demands of everyday life.

It’s easy to prioritize immediate tasks over long-term well-being, leading to a cycle of unhealthy choices and neglected self-care. However, integrating healthy habits into your daily routine is not only possible but essential for sustained energy, productivity, and overall happiness.

Healthy habits form the foundation of a fulfilling life, impacting everything from physical health to mental clarity. Regular exercise, balanced nutrition, adequate sleep, and stress reduction practices are key components of a healthy lifestyle, but they often fall by the wayside in the hustle and bustle of modern life. Prioritizing these habits is crucial for preventing burnout, reducing stress, and maintaining a positive outlook, all of which contribute to long-term well-being.

In this article, we’ll explore 5 simple strategies to help you build healthy habits even with a busy schedule. These strategies are designed to be practical and easy to implement, ensuring you can start making positive changes today.

From prioritizing your health and starting small to using planners and incorporating exercise “snaking” into your daily routine, these tips will guide you in creating a balanced, healthy lifestyle. We’ll also cover meal prep for the week, staying hydrated, practicing stress reduction, getting enough sleep, building a support system, and tracking your progress. Each strategy is backed by expert advice and the real-life application and success of many of my life-coaching clients, thus providing you with proven tools to succeed in your journey towards better health.

Strategy 1: Prioritize Your Health

Prioritizing your health is the cornerstone of building and maintaining healthy habits, especially when your schedule is packed. Emphasizing health first ensures that you have the energy, strength, and resilience needed to handle all of life’s demands, not just today, but for many years to come.

Prioritizing health shouldn’t be viewed as a temporary strategy, a push to achieve certain goals like getting in shape for the summer or a short-term fix for specific events. Instead, Dr. Peter Attia argues, it should be embraced as a lifelong commitment.

Dr. Peter Attia, a renowned physician, longevity expert, and author of the New York Times bestseller “Outlive: The Science and Art of Longevity,” introduces the concept of the “centenarian decathlon” – a visionary approach to health that requires us to backcast, or think in reverse, about our lives.

Dr. Attia poses the question, “If I want to live to 100, what do I have to physically be able to do to be satisfied with my life?”

Personally, for me, that means:

• Maintaining independence and my usual activities of daily living, such as getting around, shopping, working, taking care of myself, and socializing.
• Remaining active and traveling for extended periods, exploring overseas.
• Maintaining sufficient physical strength, for example, being able to lift my cabin bag and put it in the overhead bin on an airplane; walking the stairs carrying a bag, and being unconcerned if an escalator is not working.
• Lifting a child from the ground and being able to sit down on the floor to play with my grandchildren.

I encourage you to ask yourself the same question: What do you need to be able to do to be satisfied with your life at 100? To help you achieve these goals, here are some actionable steps to prioritize your health.

Steps to Prioritize Your Health

1. Set Meaningful Health Goals

• Take some time to think objectively about what you would want life to be like when you are in your 70s, 80s, or 90s. This is different for everyone, and it is important to identify what is meaningful for you. These goals will provide a tangible vision of what maintaining health can bring you in the future.

2. Assess Your Current Level of Health

• Take stock of where you currently stand in terms of your health. This involves evaluating your fitness, nutrition, sleep patterns, and mental well-being. Understanding your baseline allows you to identify areas that need improvement and set realistic, achievable goals aligned with your long-term vision. Remember, health usually deteriorates with age, so it is important that you take proactive steps now to maintain and improve your well-being. By doing so, you can ensure that you remain active, independent, and capable of enjoying life to the fullest as you grow older.

Strategy 2: Start Small

By now, you are probably thinking, “How am I going to find time within my hectic schedule to implement any healthy changes?” The key lies in the simplicity and minimal time commitment required to start small.

Building healthy habits doesn’t have to be overwhelming. In fact, starting with small changes can be highly effective and sustainable in the long run. Experts like Dr. BJ Fogg, a behavioral scientist and author of “Tiny Habits,” emphasize that making small, manageable adjustments can lead to significant improvements over time. James Clear, the author of “Atomic Habits,” also supports this approach, arguing that tiny changes can compound into remarkable results when consistently applied.

Steps to Begin Building Small Healthy Habits

1. Choose One Habit to Start With

• Focus on one small, specific habit that you can easily incorporate into your daily routine. For example, if you want to improve your fitness, start with a 5-minute brisk walk. You can do it in the morning, during lunch break or after dinner in the evening. The point is to do it intentionally and be consistent with it. 

2. Gradually Increase the Difficulty

• Once the initial habit becomes part of your routine, gradually increase the complexity or duration. If you started with a 5-minute walk, extend it to 10 minutes, then 15, and so on. This gradual progression helps you adapt without feeling overwhelmed. Once you feel good about it, you can add some other activity like resistance training.

 

By starting small and gradually increasing the difficulty, you create a solid foundation for lasting change. This approach not only makes the process more manageable but also increases the likelihood of success, helping you build and maintain healthy habits even in the busiest of schedules.

Strategy 3: Time Blocking

Even when you start small, incorporating healthy habits into a busy schedule can be challenging if you don’t specifically allocate time for them.

Time blocking is a long-used productivity technique favored by individuals like Benjamin Franklin, who used it to schedule time for sleeping, meals, and recreation, as well as by Bill Gates and Elon Musk.

The core idea of time blocking, popularized by Cal Newport, is that a task list is not enough to help you create the life you want. Instead of a checklist, Newport suggests partitioning your days into blocks for deep work and important tasks.

By applying this same idea to building healthy habits, you can allocate time in your calendar for family, health, social activities, and anything else that matters to you. This structured approach allows for dedicated time to build and maintain healthy habits while helping you balance professional and personal commitments more efficiently.

Time blocking also ensures that all important areas of your life receive attention and reduces the stress of constantly switching between tasks.

Steps for Effective Time Blocking for Health

1. Block Out Time for Exercise and Meal Prep

• Identify specific time slots in your daily or weekly schedule dedicated to exercise and meal preparation. This might include a 30-minute workout in the morning or an hour on Sundays for meal prepping.
• Treat these appointments as non-negotiable commitments, just like work meetings or family obligations.

2. Use Planners or Apps

• Choose a planning tool that suits your lifestyle and preferences. This could be a digital app or a traditional paper planner.
• The Bullet Journal method, for instance, is a versatile and customizable system that helps you track habits, plan meals, and set fitness goals all in one place.

Examples of Popular Planning Tools and Apps

Bullet Journal: A flexible and creative way to organize your tasks, track habits, and plan your days. It allows for a high degree of personalization and can be tailored to your specific needs.

Google Calendar: Ideal for those who prefer digital tools, it allows you to set reminders, color-code activities, and sync with other devices.

Cronometer: The most accurate nutrition tracking app that combines meal planning, nutrition, and exercise tracking. It provides a comprehensive overview of your nutrition habits and I personally find it to be a powerful behavior-changing tool.

Using time blocking not only helps you carve out dedicated time for healthy activities but also keeps you accountable and motivated. By integrating these practices into your daily routine, you are more likely to maintain consistency and achieve your health goals, despite a busy schedule.

Strategy 4: Meal Prep and Plan

Meal planning and preparation are essential strategies for maintaining a healthy diet, especially for busy people. By taking the time to plan and prepare your meals, you ensure that you have nutritious options readily available, which can save you time, reduce stress, and help you make healthier choices consistently.

The Benefits of Meal Planning for Busy People

Meal planning offers numerous benefits for those with hectic schedules. It eliminates the guesswork of what to eat, reduces the temptation to opt for unhealthy convenience foods, and ensures that you are fueling your body with the nutrients it needs. Additionally, meal planning can help you save money by reducing food waste and allowing you to buy in bulk.

Introducing the Supper Fridge Concept

One of the easiest ways to maintain a healthy diet amidst a busy schedule is to use the Supper Fridge concept from Dr. BJ Fogg’s “Tiny Habits.” The Supper Fridge strategy involves stocking your fridge with pre-prepared meals and ingredients that you can quickly mix into numerous healthy meals. It does require some planning and work, but the results are worth it.

By having nutritious, ready-to-eat options always available, you can avoid the temptation of unhealthy convenience foods, save time during hectic days, and ensure that you consistently nourish your body with the right nutrients. This approach supports your health goals and simplifies your daily routine, making it easier to stick to healthy habits even when life gets busy.

Steps to Streamline Your Meal Prep

1. Plan Meals for the Week:

• Decide on a Menu: Spend some time at the beginning of the week to decide what meals you will eat. Consider your schedule and choose recipes that are easy to prepare and store.
• Create a Shopping List: Based on your meal plan, make a list of all the ingredients you will need. This helps ensure you have everything on hand and can prevent last-minute trips to the grocery store.

2. Prepare Ingredients or Full Meals in Advance:

• Prep Ingredients: Chop vegetables, cook grains, and portion out proteins in advance. Store these prepped ingredients in clear containers in your fridge so they are ready to use when you need them.
• Cook Full Meals: Alternatively, prepare full meals that can be stored in the fridge or freezer. This might include casseroles, soups, or stir-fries that can be reheated quickly.
• Use the Supper Fridge Concept: Stock your fridge with these prepared meals and ingredients, organizing them for easy access. Label containers with the meal name and date to keep track of freshness.

 

By planning and preparing your meals in advance, you can make healthy eating an effortless part of your daily routine. This approach not only saves time but also ensures you are consistently nourishing your body, even on the busiest of days.

Strategy 5: Incorporate Exercise Snacks into Your Daily Routine

According to the American Heart Association, four out of five people in the USA feel overwhelmed by the current exercise guidelines, which recommend at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. As a result, only one out of five people exercise regularly. If you are not meeting the current recommendations for exercise, you are not alone.

However, research by Dr. Martin Gibala and an international team of experts offers a reassuring alternative by demonstrating that much less activity can still deliver significant health benefits.

What we found, says Dr. Gibala, who is also a co-author of the book “The One-Minute Workout,”  is that “just three to four one-minute bursts of activity during daily tasks is associated with large reductions in the risk of premature death, particularly from cardiovascular disease.”

Adding just one minute of vigorous movement three to four times during the day, totaling three to four minutes, can go a long way, and there are many daily activities that can raise your heart rate for a minute or so. Things like “running for the bus, bursts of power walking while doing errands, or playing high-energy games with the kids” can all contribute significantly to your health.

This is great news for anyone unable to allocate time for structured exercise during their free time.

One effective strategy for incorporating vigorous exercise into your day involves “exercise snacks.”

Exercise snacks are short bursts of high-intensity exercise, lasting up to a minute, that are strategically dispersed throughout your day. Examples include performing a series of air squats, jumping jacks, or bodyweight exercises like push-ups at least four or five times daily for the duration of one minute.

Activities such as climbing uphill, brisk walking up stairs, or even vigorous housework all count. The beauty of this method is that it leverages ordinary tasks to increase your physical activity without the need for structured workout sessions.

Steps to Incorporate Exercise into Your Busy Life

1. Identify Small Time Slots for Exercise

• Look for brief windows of time throughout your day where you can fit in short bursts of exercise. This could be during a lunch break, in the morning before work, or in the evening after dinner.
• Remember that even 1 to 2 minutes of vigorous activity can make a difference, so don’t underestimate the power of these short workouts.

2. Use Home Workouts or Short Routines

• Incorporate home workouts that require minimal equipment and can be done quickly. This saves time and makes it easier to stick to a routine.
• High-Intensity Interval Training (HIIT) routines are particularly effective. These workouts alternate between short bursts of intense activity and brief periods of rest or lower-intensity exercise.
• Examples of quick workouts include jumping jacks, burpees, squats, and push-ups. These exercises can be done almost anywhere and provide a full-body workout in a short amount of time.

Embarking on the journey to incorporate healthy habits into your busy life can feel daunting at first, but with these strategies, it becomes manageable and achievable. Remember, the key is to start small, plan effectively, and be consistent. You don’t need to overhaul your entire lifestyle overnight; even minimal efforts can lead to significant improvements in your health and well-being.

Think of yourself as a scientist of your own life. Experiment with different approaches, observe what works best for you, and adjust accordingly. There’s no failure in this process, only learning opportunities. If you miss a workout or don’t eat as well as you’d planned on a certain day, it’s not a setback but a chance to identify gaps in your planning and find solutions.

By integrating these practices into your routine, you are taking proactive steps toward a healthier, more balanced life. Embrace the journey with an open mind and a positive attitude. Every small effort counts and contributes to your long-term well-being. Remember, the goal is to do the minimum consistently, and over time, these small changes will lead to substantial, lasting benefits. You’ve got this—start today, and watch how these tiny habits transform your life.

•  

References

Attia, P., & Gifford, B. (2023, March 28). Outlive: The Science and Art of Longevity. Harmony.

Fogg, B. J. (2020, February 1). Tiny Habits: The Small Changes That Change Everything. Harvest .

Clear, J. (2018, October 16). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery. 

Newport, C. (2020, November 10). The Time-Block Planner: A Daily Method for Deep Work in a Distracted World. Diary – Organizer. 

Found My Fitness. (2023, September 19). Podcast Episode #82 Dr. Martin Gibala: The Science of Vigorous Exercise — From VO2 Max to Time Efficiency of HIIT. Retrieved from https://www.foundmyfitness.com/episodes/martin-gibala

Brighter World. (2022, December 8). One-minute bursts of activity during daily tasks could prolong your life, study finds. Retrieved from https://brighterworld.mcmaster.ca/articles/one-minute-bursts-of-activity-during-daily-tasks-could-prolong-your-life-study-finds/

Gibala, M. (2017, February 2). The One Minute Workout. Paperback. Vermilion.

American Heart Association. (n.d.). Recommendations for Physical Activity in Adults and Kids. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults