Let’s be honest: “healthy habits” often sound like something other people have time for or something we’ll do when we have more time/less stress. When you’re juggling work, family, laundry, meals, the daily to-do list, and everything else life throws at you, it can feel impossible to fit in one more thing, especially doing something for you!
But here’s the truth: you don’t have to do everything to make a difference in your health. Small, simple, consistent habits can have a huge impact on your energy, mood, and well-being...and your family will notice and learn from you, too.
Here are a few tips to help you realistically incorporate healthy habits to your active life that can help you and your family:
1. Start your morning with one grounding ritual
You don’t need a 2-hour morning routine to set the tone for your day. Try choosing just one simple ritual that helps you start calm and centered, even if it’s only for a few minutes:
Step outside and take 3 deep breaths of fresh air. Be slow and intentional in this moment. (bonus points for doing some grounding (standing barefoot on the earth) at the same time!)
Stretch your spine and shoulders while your coffee/tea brews or breakfast heats up.
Say a short prayer, affirmation, or intention for the day. Shifting our mindset to gratitude
and intention can make a huge impact on our mental outlook and framework for our day.
These small moments signal to your nervous system that it’s safe to slow down, and that calm energy carries into how you show up for your day and your family.
2. Redefine “exercise”
Movement doesn’t have to mean a gym session or a workout video. Your body doesn’t necessarily care how you move, but it thrives on movement, so these activities can help:
Do squats while you do daily activities: need to pick up a sock? Squat! Folding laundry, take mini breaks to squat! Sit in a squat or supported squat on a stool while playing with your kids or working on the computer.
Dance with your kids in the living room or while you are cooking or cleaning; put on some of your favorite music and have some fun!
Go for a family walk after dinner or during your child’s sport practice.
Every bit of movement supports your circulation, lymph flow, posture, and nervous system health. Progress is built in the everyday moments, not the perfect ones. Keep choosing the small steps that feel realistic for you
3. Focus on colorful and nutrient-dense food
You don’t need elaborate meal plans or expensive supplements to fuel your body well. Focus on adding nutrients, color, and variety instead of cutting things out. Try these tips:
Add one extra veggie or fruit to each meal.
Prep easy snacks (like nuts, boiled eggs, cut-up peppers) on Sunday (or your prep day).
Swap bone broth for water in recipes to support gut and overall health.
When your plate is full of real, nourishing food, your energy, hormones, and digestion thank you.
4. Support your nervous system throughout the day
Between drop-offs, work, and life, your nervous system takes on a lot. Incorporate mini resets:
Roll your shoulders and take slow, deep breaths before driving or entering the house to release tension and reset your system.
Do a 20–30 second shake-out of your arms and legs to move stuck energy and help your body reset (kids love doing this with you!).
Do a quick sensory reset: run water over your hands, step outside for a moment of fresh air, or place a cold water bottle on the back of your neck. These simple sensations can calm your nervous system in seconds.
These small pauses create a ripple effect leading to less overwhelm, more calm, and better resilience through busy days.
5. Let go of “all or nothing” thinking
Perfection isn’t sustainable: presence is. A skipped workout or overly processed meal doesn’t erase your progress. What matters most is returning to what makes you feel your best and repeating those choices.
The goal isn’t to do more...it’s to do what matters most, with intention.
6. Bonus: Model wellness for your family
Your kids learn wellness by watching you. When they see you stretch, rest, eat real food, or go to your chiropractic and holistic care appointments, you’re teaching them that taking care of their body matters.
It’s not selfish; it’s leadership.
You don’t have to do it all, you just need support that fits your life!
If you’re ready to create simple, sustainable habits that support your energy, mood, and health (without adding more to your plate), we can help!
We focus on realistic wellness for real moms and families: care that helps the nervous system reset, body move better, and mind feel calmer...so you can show up as your best self. Let us help you find habits and routines that fit your needs and your lifestyle.
Schedule your next visit (or a “wellness reset”) to reconnect with your body, recharge your system, and bring more balance into your daily life.
Because when you feel less stressed and more balanced, it impacts others around you...especially your family!
In Health and blessings,
Dr. Abbey