Summer can be filled with travel, parties, lots of memories…but also a time when your health routine takes a back seat. 

Workouts became inconsistent, meal prep disappeared, your sleep was off and now you’re feeling the effects.

You are frustrated; you feel sluggish, unmotivated, frustrated, and wondering how to get back into healthy habits.

For many, school is back in session, which helps with structure, but adds another layer of stress.

And let’s be honest – This happens not just after summer. It’s every trip, holidays or even when the kids get sick.

The on off cycle is stressful and exhausting.

You DON’T need an extreme reset or feel guilty for the summer. But you DO need to get back (or establish) basic health habits, that you can maintain (all year round!)

In Functional Medicine, we don’t just look at your physiology and your symptoms. We look at YOU as a whole person, and how to help you change your habits & lifestyle, so not only do you improve your health concerns, but also maintain them with realistic routines.

STEP 1: Do a Personal “Wellness Audit”

Take 15 minutes and ask yourself these questions. 

“What have been the biggest barriers to staying consistent?”

“Do I need structure/systems, accountability or both?”

“What are 1-2 areas of my lifestyle that if I changed, would have the biggest impact on my health?”

Brainstorm FIRST before taking (random) action. 

Remember: Consistency creates confidence. Confidence creates momentum. Momentum creates results.

STEP 2: Rebuild Your Routine (Around Non-Negotiables)

Decide on your “health non negotiables”, meaning a few but POWERFUL behaviors that happen daily, weekly that really give you a huge “return on investment” on how you look, feel and function.

Examples:

Movement

Maybe that’s:

• 3 workouts per week
• Daily walks after dinner
• Ten minutes of stretching in the morning

Nutrition: Can you…

• Eat more protein at breakfast?
• Include vegetables at more meals?
• Hit a water goal each day?

Self Care:  Often overlooked, but essential to mental & emotional well being! Self care doesn’t have to mean a spa day or a nail appt. It means literally, taking care of your well-being!

Start with:

• Consistent bedtime & wake time
• Morning sunlight (We have a whole other blog post on this!)
• Five minutes of quiet time each night
• Deep breathing before meals

Instead of relying on motivation (which is not consistent) create these non-negotiables into habits.

Motivation comes and goes. Habits reduce decision fatigue and the mental load that comes with a busy schedule!

Habit stacking is a great place to start when you turn new behaviors into easier, more “automatic” habits.

Examples:

• Before I make coffee → I drink a glass of water.
• After dinner → I go for a ten-minute walk.
• Before checking emails & my phone → I stretch for 5 min.
• After brushing my teeth → I set out my workout clothes.

CLICK HERE to read more about Habit Stacking.

STEP 4: Make a System

Think of systems as a series of habits during the day or week. For example, your “system” for healthy eating includes:

• Deciding on menu and items needed on Friday
• Shopping or grocery pick up/delivery on Saturday
• 1-2 hours on Sundays washing produce & preparing batch items

Don’t forget: Systems work GREAT for kids too! 

STEP 5: Prioritize a Healthy Mindset 

Don’t expect to be “perfect”. Life will happen!

The goal is to stop turning one “off day” into two weeks off completely.

Healthy individuals don’t stay consistent because they never get off track.

They stay consistent because they know how to get back on track quickly.

It means:

✓ Planning ahead

✓ Reducing decision fatigue

✓ Creating realistic systems that fit your lifestyle

✓ Prioritizing habits that support your energy, hormones, and metabolism

✓ Showing up imperfectly, but consistently

✓ Pivoting when things go differently as planned & doing your best, given the circumstances!

We can know WHAT to do, but you need support in actually DOING IT (and not falling off, again!)

Here at Whisper Health, we give you the structured plan (what to do) and then Kerry and our team of health coaches support you every step of the way!

If you’ve felt out of routine after summer, travel, or any sort of holiday, you’re not alone. Use these 5 tips to stop feeling overwhelmed & make the first change.

Choose one habit. Practice it consistently. Give yourself time & allow momentum to build (it takes more than a few days!)