So many middle-aged women feel totally paralyzed when it comes to their health and fitness because they think they need to “do it all” in order to be successful. This is what we refer to as the “all or nothing” mentality, and it can seriously hinder your ability to succeed, especially as a woman in midlife who’s juggling a busy schedule, hormone shifts, low energy, etc.
This is exactly why I recommend women implement mini habits, or small, consistent actions that compound over time. Instead of feeling overwhelmed by needing to overhaul your entire routine, try adding some of these tiny actions - they might just be the game-changer you need for your health and confidence.
Simply put, mini habits are small, sustainable actions that take little effort but build serious consistency. Here are some examples of mini habits:
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These might sound silly, and even a little weird, but these small habits will add up while also helping you to overcome resistance and build self-trust. The more trust you have in yourself, the higher your confidence will be. The higher your confidence, the more eager you’ll be to show up for yourself and keep doing the things you need to do to succeed.
Obviously, anyone can implement and benefit from mini habits, but they’re especially pertinent for midlife women because we are, for the most part, juggling a ton. From careers to kids, there’s already so much responsibility on our plates that adding in the extra commitment of “be healthy” or “getting in shape” can feel like an uphill battle that we aren’t willing to endure.
But mini habits can be our little life rafts because they’re realistic for our busy lives. Small, doable daily habits feel achievable, not overwhelming. There’s no need to ever “start over.” You simply jump back into your next mini habit when you can. And the cool thing about mini habits is that you can make them up as you go. Create habits and challenges that work for you.
Performing your daily mini-habit routine will help to build momentum, which will build consistency, which will then motivate you to keep your habits up. This becomes especially important when willpower and energy feel low, which will definitely happen from time to time. Speaking of energy, mini habits can actually help you to increase your energy, not drain it. Instead of jumping off the deep and deciding that you need to run 6 miles a day to lose weight and get in shape, which will cause you to be exhausted and overwhelmed, a mini habit like taking a 20-minute walk first thing in the morning will invigorate you and give you more energy and clarity for the day.
Finally, mini habits work so well for midlife women because they reduce overwhelm and perfectionism. When you commit to a series of mini habits, you’re doing something small consistently rather than something big occasionally. Consistency in your fitness and health journey will always win. Working out until you’re blue in the face for one week and then quitting because you overdid it is not conducive to actually accomplishing your goals. Instead, focusing on small, doable habits throughout your day that don’t feel overwhelming will allow you to feel confident and successful while being consistent.
Let’s talk about how to actually start building your mini habits so you can be on your way to healthy habit consistency. The first step is to pick one area to focus on first. For example, choose movement, nutrition, mindset, or recovery.
Once you choose your first area of focus, start ridiculously small. Instead of committing to doing a 45-minute workout every day, commit to 5 minutes of strength training or a walk. You might feel tempted to do more, but if you know you can’t consistently do more than that right now, stick with your mini habit and learn to feel really proud and accomplished every single time you complete it.
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To help make sure you do it daily, try anchoring it to a habit that you already do. For example, every time I make coffee, I stop and drink a full glass of water first. Or, every day after lunch, I take my dog for a quick walk around the block.
Finally, track your consistency and celebrate your wins. Keep track of your daily mini habits as you complete them, whether in a notebook or on your phone. At the end of each week, celebrate your consistency! Choose a self-care reward when you hit your goals for the week. Some examples include taking a hot bath, buying a new book, going out for coffee, etc. - whatever brings you joy and that you will look forward to.
Need some ideas? Here are some I recommend to get started.
Movement:
Nutrition:
Mindset:
Recovery:
Now that you know about mini habits, it’s time to choose your first one and start today! Remember, it’s not about doing everything, it’s about doing something consistently. Something will always be better than nothing, and consistency wins when it comes to fitness and nutrition.
And if you want a little more support and direction, join me in the Simply Strong App for guided workouts, nutrition resources, and a community designed to keep you strong, consistent, and confident through midlife and beyond.
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