How to finally stay consistent with your health habits – Without guilt or burnout

Habit ChangeHealthy habitsAchieving goalsMaking change

Apr 30

What if consistency isn't about doing more, but doing things differently?

How many times have you started a new health goal, full of good intentions: eat better, move more, drink the water, go to bed on time — only to feel like you’ve fallen off track a few days or weeks later?

I get it. I’ve been there too.

That’s why I wanted to bring you this blog following a conversation I recently had on my podcast with guest Lisa Franz, head coach at Nutrition Coaching and Life. Lisa and I dove into the real reasons why staying consistent feels so hard—and how you can shift your approach so that building healthy habits actually feels doable, sustainable, and dare I say... enjoyable.

This isn’t about willpower. It’s about changing the way you think about healthy habits.

If you’re tired of the all-or-nothing cycle, feeling guilty for every “slip-up,” or wondering why you can’t just stick to the plan—you’re going to get so much from this blog.

I’m sharing what it really takes to stay consistent with your habits: how to take guilt out of the picture, and why starting small (and kind) is where real transformation begins.

The real reason you’re not staying consistent

The biggest mistake we make when trying to build new healthier habits? We go in too hard, too fast. I see it all the time: women cutting out whole food groups, committing to daily workouts from a standing start, or jumping into restrictive plans because they want results fast. But when your approach is unsustainable, your results are too.

Add to that the pressure of instant gratification—we want to feel better now, see the number on the scale drop this week, fit into the jeans by Friday. And when that doesn’t happen, we fall into all-or-nothing thinking and give up altogether.

Negative and critical self-talk is also a big factor for many women. You tell yourself it isn’t possible to make the changes you want, that being consistent with the new habits you want to build isn’t possible for “someone like you”.

The rear view of a woman standing in a yoga tree pose on the edge of the sea demonstrating how balance is key to creating lasting change in midlife. — The goal isn’t perfection, it’s progress you can actually stick with. This is key to building habits that stick.

“Change doesn’t come from doing everything right—it comes from doing the right things consistently.””

— Lisa Franz

The mindset shift that changes everything

What if instead of restriction and rigid rules, you focused on intentional choices? What if you told yourself that focusing only on small steps say-by-day you could stay consistent with your habits?

Lisa shared with me how giving herself permission to eat all foods in moderation completely shifted her mindset. She still eats chocolate daily—but intentionally, not mindlessly. And without guilt. The key isn’t perfection. It’s making decisions on purpose. Choosing what’s right for you in the moment. And knowing that a mindful slice of cake or a skipped workout doesn’t cancel out your progress.

I shared a personal story of how I recently felt the urge to pick at a few different foods for dinner when I was home alone, letting the stress I was feeling drive me to make food choices that weren’t particularly high in nutritional value. I realised immediately afterwards that I felt guilty for making those choices, which isn’t something I often feel anymore since I am usually intentional about what I choose to eat and drink.

When you make choices intentionally, not mindlessly, it really is a game changer in how you feel about yourself.

What consistency actually looks like

Consistency isn’t about doing the same thing every day with force or rigidness. It’s about:

Moving your body most days (even if it's just a walk).
Eating well most of the time.
Being intentional, not reactive.
Becoming the type of person you want to be by making choices each day as though you’re already living that way.

When you stop chasing perfection and start living with purpose, your habits become part of who you are—not something you keep falling off of.

Three steps to get start today

1. Start small and sustainable
Choose something you can stick with long-term. Two walks a week. One cooked meal a day. One less glass of wine. Confidence builds from keeping small promises to yourself.

2. Get accountability and adjust your environment
Find a coach, a friend, a walking buddy. Join a group. And make sure your space supports your goals. If the biscuit tin is the first thing you see in the kitchen, switch it up.

3. Practice mindful single-tasking
No more eating lunch while replying to emails and scrolling Instagram. Be present with your food, your movement, your rest. That’s where the real shift happens.

You’re not failing. You just need a better strategy.

You don’t need more willpower. You need a new way of thinking. You need a strategy and to accept that it’s a little like planting a seed and taking care of it to get it to grow into a thriving plant. The changes you want to make that will form new healthier habits will take time. But, with the right plan, intentional focus and actions,

Start with what feels realistic. Stay intentional. Let go of the guilt. And remember, your new normal isn’t about doing everything right—it’s about doing the right things, consistently. Nurture yourself and be patient—just like you would with a seed you’ve planted.

What’s one small step you’re going to take this week? Let me know — I’d love to cheer you on.

Listen to the podcast episode with Lisa Franz on how to build healthy habits that stick:

Listen to the episode

Like this topic? Find out more with these additional FREE resources:

Check out this podcast episode where I take you behind the scenes and share with you my own most powerful habits.
Listen to bestselling author James Clear as he shares the science of building healthy eating habits on the Zoe Science & Nutrition podcast.
For some powerful inspiration on building habits go check out this podcast episode on YouTube with Mel Robbins - Making New Habits Stick.
Mindful eating is a simple habit that can transform how you feel around food. I love how Headspace breaks it down into easy steps here.