The “I Have No Time” Woman’s Guide to Daily Wellness
If you’re a woman juggling work, family, relationships, home life, and the never-ending mental load, you probably already know this very well: you don’t need another complicated wellness routine. You need a simple system that fits into real life - habits that support your health even on the days you feel like you’re running on empty.
The good news? Small habits, when done consistently, can be far more powerful than intense but irregular efforts. You don’t need an hour-long workout, expensive supplements, or a perfectly curated morning. What you need are a few meaningful actions that give you big benefits with minimal time and energy.
Here’s your guide to realistic, easy habits that protect your energy, hormones, mood, and wellbeing—even when you feel like you have no time.
Create a morning routine that’s right for you
Mornings set the tone for the entire day. But when your mornings are chaotic, your nervous system can shift into stress mode before you’ve even had breakfast. Create a routine that feels right for you, based on your needs. Dont feel guilty because you’re not up at 5am and slogging it at the gym, or because your morning doesn’t look “productive”. Set yourself up for success with a routine that makes you feel calm and ready to face the day.
For me, I’ve learned that I don’t enjoy working out first thing in the morning (and I’m definitely not a fan of 5am wakeup calls) and that’s absolutely fine. Rather than adding more stress and guilt for not hustling from the first minute, my morning now looks like:
A big glass of water with half a lemon and a pinch of salt when I first wake up (a simple electrolyte drink for effective hydration), then I spend a few minutes stretching or doing some slow, deep breathing before my minimal skincare routine.
I’ll make a nourishing, high protein breakfast to set me up well for the day. Usually it’s yoghurt mixed with protein powder and ground flaxseed, then berries, walnuts and homemade granola piled on top.
While I’m eating, I’ll either be read something, sitting in silence staring out at the trees outside, or watching the sun come up. I try not to touch my phone until after I’ve finished my breakfast.
I also stick to having coffee after I’ve finished my breakfast - its a simple way to prevent both your blood sugar spiking and cortisol from increasing, in turn allowing you to feel calm rather than jittery.
Embrace micro-movements throughout your day
If you don’t have time for a longer workout, don’t sweat it - you can still support your wellbeing with “movement snacks” sprinkled throughout your day. These can be just as effective in improving blood flow, reducing physical tension, increasing energy, and supporting stable blood sugars and hormones, as well as your mobility and joint health.
Try these micro-movement options:
Do a few squats or just march on the spot while you wait for the jug to boil
1-minute stretch break between emails
Doing a few tricep dips in between meetings, leaning on the side of the couch
Shoulder rolls or hip circles while brushing your teeth
Walk around the house during phone calls
5 minutes of stretching and deep breathing before bed
Some days I’m in back to back meetings all morning and afternoon. So when I get a quick break I’ll simply walk up the driveway a few times, with the added bonus of getting some sunlight and fresh air. But my favourite movement snack is to put a good song on and dance my heart out for a few minutes - I highly recommend it, its good for your soul as well as your body!
Simplify meals and snacks
Healthy eating doesn’t have to be complicated, time-consuming, or expensive. If you’re busy, the key is simplifying—not perfecting. When creating any meal or snack, focus on including a combination of quality protein, healthy fats and fibre (fruit and/or veg). This will help keep your blood sugar levels stable, support your hormones and energy, and prevent those pesky cravings.
I like to have a list on hand of meals and snacks (even if just on my phone) that I can make when I have no time, or have run out of capacity to make another decision.
Some examples of quick balanced meals and snacks:
Greek yogurt + berries + nuts + ground flaxseeds
Toast + avocado + eggs or tinned salmon + pumpkin seeds
Wrap + hummus + baby spinach + feta + chicken or chickpeas
Smoothie with fruit + protein powder + nut butter
Rice cakes + hummus + tinned tuna + pumpkin seeds + carrot and cucumber sticks
Seeded crackers + cheddar cheese slices + carrot sticks
Raw almonds or cashews + dried fruit e.g. figs
Rice cake + peanut or almond butter + apple
When you’re pressed for time, remember that good enough is always better than skipping meals or surviving on caffeine.
The 3-Minute Evening Reset
With everything we’re juggling each day, its easy to feel as though one day blends into the next without pause. Ending your day intentionally—even briefly—creates a sense of closure and reduces the mental load you carry into tomorrow. Our brains love completion, and a quick reset can help reduce anxiety and improve sleep. Try this short evening routine:
1. Scan: What needs my attention tomorrow?
2. Simplify: Write down the top 1–3 priorities, and brain dump anything else that’s sitting in your mind to help stop your mind spinning later on when you’re trying to fall asleep.
3. Soothe: Write down one thing from your day that you’re grateful for. Then spend a couple of minutes focusing on some nice, slow stretching and deep belly breathing.
Build a Supportive Environment
If your environment supports your goals, it becomes a lot easier to make healthier choices, and creates less demand on your willpower or discipline. Some simple changes could include always taking a bottle of water with you when you leave the house, or putting reminders in your calendar to take micro-breaks.
One change I made a few years ago was getting my groceries delivered each week which not only gives me an hour or so back, but also helps me ensure I stick to my shopping list and don’t succumb to the hangry shop, which causes all the not-so-healthy foods to end up in my trolley!
I also like to prioritise 30-60 minutes on a Sunday doing some ingredient preparation - not full meal prep, just things to make meals easier for the week ahead. This might include roasting some vegetables for my lunches, making some protein balls for snacks, making a big batch of chia pudding (no pretty insta-worthy jars needed!), and cooking a batch of pasta, rice or quinoa.
Say “Yes” to Yourself Once a Day
We know we as women are conditioned to prioritise everyone else first: children, partners, work, parents, friends. Putting ourselves further down the priority list means our own health and wellness takes a back seat - but just like the cabin crew on a plane will remind you, you’ve got to put on your own oxygen mask before you help others.
You’re allowed to take up space. You are allowed to care for yourself. And you deserve a life that nourishes you—not one that drains you. Each day, do one small act of self-respect —something that reminds you your needs matter too. These small acts can compound into big shifts in your confidence, energy and overall wellbeing. Examples include:
Drinking a big glass of water before making another coffee
Ignoring that “urgent” email for a few minutes, while you go and stand outside in the sunshine and take a few deep breaths
Stepping away from your desk to have your lunch and eating slowly
Sitting down to eat instead of grabbing bites while standing or rushing around
Saying “no” without over-explaining, especially if its something you know will drain your energy
Going to bed 20 minutes earlier, and reading a book or listening to some calming sounds (I like the rainfall or waves playlists available on Spotify)
Don’t underestimate the power of small habits. When you remove the pressure on yourself to be perfect and focus on consistent, doable steps, your health and wellness becomes manageable rather than overwhelming.
Start with one or two habits from this list. Do them each day, then add more when it starts to feel easy. Before you know it, they’ll be second nature. And if you’d like support in working through how to create wellness in your life, I’d love to help - please reach out, and let’s get you thriving!