When Life Gets Busy, Do This
We all have those weeks.
The ones where your schedule is packed, you’re constantly on the go, and the idea of sticking to your nutrition and workout plan feels impossible. You’re grabbing food on the fly, skipping workouts you had planned, and maybe even wondering if you’ve “blown it” altogether.
But here’s the thing, you don’t have to be perfect to make progress. In fact, trying to do it all during a chaotic week usually leads to more stress, not better results. When life feels overwhelming, the best thing you can do is go back to the basics and focus on the few habits that matter most — your big rocks.
Start With Protein + Fiber
If there’s one thing to prioritize when your week feels out of control, it’s this: get your protein and fiber in.
These two do a lot of heavy lifting for you. Protein helps you stay full, supports muscle recovery, and keeps your energy levels steadier. Fiber adds volume to your meals, slows digestion, and helps curb cravings. Together, they’re a powerful duo for keeping hunger and blood sugar in check.
And here’s the best part: when protein and fiber are handled, a lot of the other stuff tends to fall into place. Carbs, fats, and calories often stay close enough to where you want them, not perfect, but good enough to keep you on track.
This is why, when you’re having a hectic week, it helps to stop stressing about hitting everything perfectly and instead focus on these two big rocks first. If you make sure you’re eating protein at every meal and pairing it with fiber where you can, like adding berries to your breakfast, veggies to your lunch, or snap peas as a snack, you’re doing more for your progress than you probably realize.
Keep Movement Simple
Now, let’s talk workouts. If you can’t make your normal routine happen, that’s okay. It doesn’t mean you failed. It just means we need to scale things back.
A shorter lift, a quick bodyweight circuit, or even a 10-minute walk between meetings is still valuable. Movement doesn’t have to be perfect to be effective. It just has to happen. And on the weeks where stress is high and time is short, giving yourself permission to do less can actually make you more consistent long term.
Don’t Overcomplicate Your Meals
This is also not the week to aim for gourmet recipes or strict meal plans. Think easy and functional instead.
Keep your meals simple: grab a rotisserie chicken, steamable veggies, microwaveable rice — assemble, don’t overthink. If you’re eating out, build your plate around protein and produce first, then fill in with carbs and fats based on what sounds good and satisfies you.
Remember, we’re aiming for close enough, not perfect.
Hydration and Recovery Still Count
It’s easy to overlook the basics when life gets busy, but staying hydrated and getting enough rest can make a huge difference.
Even small things, like keeping a water bottle nearby or getting to bed 30 minutes earlier, can impact energy levels, hunger cues, and decision-making. During stressful weeks, recovery isn’t a luxury. It’s what helps you keep showing up for yourself.
The Bottom Line
When life gets chaotic, simplify. Focus on the big rocks:
🪨 Prioritize protein and fiber
🪨 Move your body in whatever way is realistic
🪨 Keep your meals easy and balanced
🪨 Stay hydrated and get rest where you can
Everything else tends to fall into place close enough when you stick to these basics. It’s not about perfection. It’s about giving yourself permission to focus on what matters most. Those small, consistent actions are what keep you moving forward!
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