These simple habits for moms are how I’ve stayed on track—through chaos, burnout, and everything in between.
Tiny.
Chewable.
Doable.
What is a simple habit for moms to stay on track?
A simple habit for moms to stay on track is like clearing the cobwebs of expectations we’ve put on ourselves or that others have subconsciously put on you.
Its having a fallback daily minimum effort to help you:
- Feel like you won the day
- Nudge you towards your goals
- Take the unnecessary pressure of perfection off your shoulders so you can finally live free
Maybe that seems too simple. It might feel like I’m lying to you because everywhere you turn in real life and online, someone has something to say about what you didn’t get right, as a mom, and as a woman.
Let it be known, there is none better than you. I’m going to quote my old friend, Dr. Seuss;
“Today you are You, that is truer than true.
Happy Birthday to You!-Dr. Seuss
There is no one alive who is Youer than You.”
There is none better than you.
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And you are more in control of your next step than you’ve been led to believe.
If only we could get it through our heads (mine included) that we can’t always control the chaos, but we can control our response to it.
The tantrums.
The letdowns.
The rude in-laws.
The curveballs that never seem to stop.
Yes, I’m bringing this back to fitness. But don’t forget, fitness teaches us how to live.
God designed your body with intention.
He gave you the ability to move. And movement clears your mind, helps you stay present, calm, thoughtful.
But I digress.
Let’s get into it:
3 Tiny, Simple Habits Moms Can Use to Stay on Track with Their Fitness
1. Create a bare minimum movement Habit
Your bare minimum is your I can still do this on my worst day habit.
Here are ideas that count (and compound):
10-Minute Intentional Walk
Outside if you can, barefoot in the grass if you’re feeling crunchy.
Pair it with prayer, worship, or a podcast to feed your soul too.
3 Rounds of 3
Pick 3 moves, do 3 rounds. Example:
10 air squats
10 elevated push-ups
10 glute bridges
This takes ~5–7 minutes and resets your nervous system fast.
Laundry Room Lunges or Kitchen Counter Calf Raises
Habit stack movement with a task you already do daily.
While waiting for water to boil or folding towels? 10 lunges per side or 30-second wall sit.
“One Song” Rule
Put on one high-energy worship or throwback song and move until it ends.
Dance. Shadowbox. Do walking lunges while dragging your toddler’s toy bin. Doesn’t matter—just move.
Floor Time Mobility
5 minutes on the floor stretching your hips, wrists, or doing cat/cows.
If your kids are crawling on you? Congrats, that’s weighted mobility.
Dead Bug Every Day
One core stability move you master and repeat daily. Example:
3 sets of 10 slow, controlled dead bugs while keeping your ribs stacked.
This reinforces your alignment, even if you don’t lift that day.
Wall Sit with Scripture
Hold a 30–60 second wall sit while reciting or reading a favorite verse.
Train your legs and your spirit.
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2. The Living Water Simple Habit
This one’s twofold because you’re made of more than just muscles and macros.
Jesus called Himself the Living Water, the source that satisfies the soul. But He also created your body to need water.
Hydration is holy ground. It nourishes your hormones, supports your skin, helps your metabolism, and literally clears your mind.
So let this habit be a rhythm that restores both spirit and body:
Daily Habit Ideas:
Scripture + Sips
Start your morning by pairing a verse and a glass of water before anything else.
Example: “Whoever believes in me… rivers of living water will flow from within them.” — John 7:38
3 Clear Bottles Rule
Set the goal to finish at least three 24-oz bottles a day (adjust based on size/needs).
Label them with reminders like:
- Surrender > Stress
- Fuel > Fumes
- Living Water > Coffee First
Hydration Triggers
Link your sips to a daily activity:
- Drink 8 oz every time you nurse, change a diaper, or sit down to homeschool.
- Add LMNT, fruit slices, or minerals to make it feel like care, not punishment.
Pray While You Pour
Let the act of pouring your water be your cue to pray.
Even if it’s just: “Lord, fill me again today. I’m dry and you know it.”
#HolyGirlHydration
Let’s start a trend! If you read this and sip, snap a pic and tag me. Don’t forget the hashtag!!
3. The Simple Habit of Fueling (a.k.a. Eat Enough, Mama)
Fueling appropriately is something I’ve become very passionate about.
Why?
Because most women, even the fittest ones preaching “balance” and “fueling for performance”, are still chronically underfed.
And not in a cute “I forgot to eat” way
In a “your body is quietly tanking while you run on willpower and caffeine” way.
Let’s break this down.
Every body has a TDEE—Total Daily Energy Expenditure.
That’s your baseline: how much energy your body burns to keep you alive and functioning.
But TDEE calculators are often wildly inaccurate for moms.
Why?
One word: STRESS.
Most apps don’t account for the kind of all-day, full-body, soul-deep stress moms carry.
You’re not just “active.”
You’re juggling toddlers, holding emotional weight, cooking dinner while answering deep theological questions from your 7-year-old, and trying not to scream when the dog eats another sock.
Stress = a higher metabolic load.
Your body burns more just trying to regulate.
Think of it like this:
You’re a house with an AC unit.
But the filter’s clogged.
The insulation is falling out.
There are drafts under every door and window.
And you’re running that baby on full blast all day long.
Guess what?
The bill is higher.
Your body is working harder, so the fuel required to function, to stay regulated, nourished, and sane, goes up too.
Then add workouts.
➕ High-intensity training.
➕ Running for “stress relief.”
➕ Skipping breakfast.
➕ Half-logging your food in MyFitnessPal and hoping it’s enough.
Now you’re way under budget to stay on track.
And your body knows it.
The Simple Fueling Habit:
Make it your non-negotiable to build each meal around protein, fiber, and energy (yes—actual carbs and fats).
Not for weight loss.
Not for aesthetics.
But because your body is doing the most, and it deserves to be paid accordingly.
Even if you don’t track macros, you can still nourish with intention.
- Hydration (because you’re made of water too, remember?)
- 25–35g of protein per meal
- 1–2 servings of fiber-rich carbs (fruits, starchy veg, whole grains)
- Healthy fats for hormone support
Simple Habits move the needle more than you think
I know they might seem small.
Maybe even a little… insignificant.
And yeah, maybe a little scary (lookin’ at you, Habit #3 👀).
But they make all the difference in the world.
Trust me.
I would know.
I’m one of those people who can white-knuckle my way into a goal.
As a recovering overachiever and ex-burnout queen, I used to wake up at 5am after weeks of broken sleep—
Sprint in the dark.
Lift 1.25x my body weight.
Then eat 1600 calories a day and call it “discipline.”
But here’s the truth no one told me:
Extremes don’t breed the results you’re after.
They breed exhaustion, shame, and fragile progress.
And the kicker?
I hated how I looked during that season.
Lean? Sure.
But under-muscled. Hormonally wrecked. And honestly, “skinny fat.”
I even wrote an unpublished post back then called What to Do If You’re Skinny Fat…
And now I laugh, because I was about to tell women to do the exact opposite of what I’ve learned actually works.
So here’s my challenge to you:
What if you stopped trying to earn your results through punishment…
and started building them through alignment?
Pick one habit.
Start today.
Let it be so simple your brain doesn’t resist it.
And if you’re tired of second-guessing yourself every time life gets chaotic?
That’s what I’m here for. Either click the purple button or fill out the form below!
Apply for coaching and let’s rebuild together—strength, metabolism, and emotional resilience.
One simple habit at a time.
PIN IT FOR LATER
