A woman’s life is already complicated enough. From work and relationships to daily responsibilities, there are countless tasks and other people to consider—all while making time to keep yourself healthy and happy. The invisible planning, remembering, and organizing work that disproportionately falls on women can be debilitating. So why is it so easy to scroll through other women seemingly getting it all done on social media, seemingly managing it all with ease?
Well, it’s important to first and foremost note that social media is a tiny glimpse into someone’s much larger, more complicated life. Do your best not to compare yourself to anyone else’s highlight reel, because everyone is scrambling to get it right. But there is someone who is somehow managing their life with more ease, it’s likely due to their routine. Most women don't struggle with knowing what healthy habits are; they struggle with making those habits fit into already overwhelming lives.
A simplified routine keeps you focused, supported, and consistent. And if there’s any real secret ingredient to a thriving life, it’s consistency. But that’s hard to attain if you don’t have a system. So let’s break down how to streamline your daily life and build habits that actually stick, so that you aren’t getting burnt out before you even try.
How to Build Good Habits
When it comes to building good habits, a technique known as habit stacking can make all the difference. Popularized by Atomic Habits author James Clear, it’s the act of attaching a new habit to one that's already deeply ingrained, rather than creating a brand-new routine from scratch.1 For example:
- After I brush my teeth, I'll take my probiotic
- After I pour my morning coffee, I'll take my vitamins
- After I feed the dog, I'll drink a full glass of water
- Before I sit down at my desk, I'll stretch for a few moments
- After dinner, I'll take a 5-10 minute walk
Rather than relying on motivation or memory, habit stacking is just an extension of existing routines that already happen every day. When habit stacking for the first time, consider tackling the beginning of your day first. Building habits that you can trust can start with a morning routine, as it sets the pace and tone for the rest of your day.
The right morning routine isn't about cramming in a 5AM workout, journaling, meditation, matcha, and a 10-step skincare routine. The best morning routine is the one you can realistically repeat and sustain, even on the busiest weekdays. Take some time to consider the rituals you typically start your day with, and the habits you want to stack with them to make your day more effortless. That might look like hydrating before scrolling on your phone, taking your morning supplements while stretching, or having prepped breakfasts like overnight oats or egg muffins ready in advance. When your healthy habits fit naturally into your mornings instead of competing with them, they're much more likely to become lasting routines.
Decision Fatigue
Decision fatigue, defined as the mental and emotional exhaustion that makes it hard to make choices with too many options, or after you have made too many choices already, is an obstacle for many. It often leads to action avoidance, impulsive behavior, and brain fog.2
Luckily, you can overcome decision fatigue by reducing your daily choice load, tackling important tasks early, and automating routines. This looks like rotating weekly meal plans, regular brain rest throughout the day, and checking off your most important decisions in the morning when your mind is fresh and rested.
Being too tired or overly worried makes your brain run out of energy faster, which can worsen decision fatigue, so it’s also important to get the adequate amount of sleep and regulate your nervous system to the best of your ability. It’s not always realistic that you can get nine hours of uninterrupted slumber every night, but if you make it a point to practice good sleep hygiene (avoiding screens an hour before bedtime, keeping your bedroom cool and dark, and eating dinner at least three hours before bedtime)3, you can really help support yourself.
Supplement Consistency
If there’s any part of your routine that must stay consistent despite how unpredictable your day can get, it’s without a doubt the supplements you take. They won’t be nearly as effective if they aren’t a daily part of your life.
Making your supplement routine as frictionless as possible is one of the easiest wins you can give yourself. For women balancing work, caregiving, relationships, appointments, errands, and household responsibilities, supplements become a burden, or “one more thing" to remember. But if you have a routine that accounts for your supplements, it’s less of something you need to think about, and more just a part of your daily flow. Here are some surefire tips:
- Keep supplements visible: A bottle tucked away in a cabinet is easier to forget than one sitting beside your coffee maker or jewelry box.
- Use a weekly pill organizer: Instead of opening five different bottles every morning, keeping everything ready to go in one place can be helpful.
- Pair supplements with meals: Many supplements are already recommended to be taken with food. If breakfast happens every day, your supplements can become part of breakfast rather than a separate task.
- Set recurring reminders: Phone alarms, smartwatch reminders, calendar notifications, or habit-tracking apps remove the burden of remembering.
- Keep backups: If you travel frequently or work long hours, consider keeping a travel-friendly supply in your work bag or toiletry kit. This can help prevent missed doses when your routine changes.
