Incorporating Wellness Into a Busy Schedule


Maintaining healthy habits for busy schedules can be challenging. But taking care of yourself should always be a priority. This article provides realistic strategies to incorporate wellness into the busiest lifestyles. With a little planning and creativity, you can thrive even during hectic times.

Healthy habits for busy schedules
Healthy habits for busy schedules

Streamline Your Morning Routine

Mornings set the tone for the whole day. Optimize yours to start strong:

Prep Ahead

Get a head start by preparing breakfast, lunch, and snacks the evening before. Lay out your workout clothes, pack your gym bag, and gather work items by the door.

Wake Up Hydrated

Drink a tall glass of water immediately upon waking to rehydrate. Add lemon for vitamin C. Consider replacing coffee with green tea for sustained energy without jitters.

Eat a Nutritious Breakfast

Refuel your body and brain after the night’s fast with a balanced breakfast. Good options are overnight oats, Greek yogurt with fruit, eggs with veggies, or whole grain toast with peanut butter.

Move Your Body

Get your blood pumping and endorphins flowing with some activity first thing. Do a quick HIIT routine, yoga flow, or 20-minute jog to start the day energized.

Streamline Your Routine

Time yourself. Find easy cuts, like combining skincare steps. Dry your hair while dressing. Prepare your bag the night before.

With some tweaks, you can optimize each morning for health.

Schedule Wellness Appointments

Rank health appointments and self-care activities by booking them into your calendar.

  • Annual physicals and checkups
  • Dental cleanings and procedures
  • Medical tests and bloodwork
  • Massages, facials, and beauty treatments
  • Therapy and counseling
  • Gym workouts and fitness classes
  • Haircuts and cosmetic appointments
  • Parent-teacher conferences
  • Date nights and couple’s time

Treat self-care activities with the same importance as work obligations. Planning ahead ensures you follow through.

Batch Cook Healthy Meals

Prepping wholesome meals in advance saves busy weeknights.

  • Grill or roast a protein like chicken breasts, salmon fillets, or extra firm tofu. Refrigerate to add to salads and grain bowls all week.
  • Cook a hearty soup, stew, or chili in a slow cooker or Instant Pot. Part out for quick lunches.
  • Roast a sheet pan of seasonal veggies at 400 degrees to use in meals or snacks.
  • Cook a big batch of whole grains like quinoa, brown rice, or farro to pair with veggies and proteins.
  • Prep healthy freezer meals on weekends to reheat on hectic nights. Burritos, meatballs, and vegetable curries freeze well.

You’ll save money too by buying in bulk and reducing food waste.

Set Daily Intentions

Stay centered amid chaos with a brief morning mindfulness practice.

  • Sit comfortably and set an intention for the day. Perhaps “I am patient”, “I exude calm”, or “I speak up for myself”.
  • Take a few minutes to write down what you’re grateful for.
  • Read an inspirational quote or passage to reflect on.
  • Listen to a guided meditation to start your day grounded.

These intentions keep you focused on positivity.

Optimize Your Commute

Don’t let travel time detract from self-care.

  • Knock out steps by parking farther away and walking or biking to work.
  • Catch up with supportive friends and family through phone or video calls.
  • Listen to audiobooks or podcasts that spark joy, motivate, or teach you something new.
  • Use public transit time to meditate, draft a gratitude list, or catch up on reading.
  • Try productive breathing exercises like 4-7-8 breathing or alternate nostril breathing.

Reframe commutes as personal time instead of wasted time.

Outsource and Delegate Tasks

Give yourself breathing room by delegating household work and errands.

  • Hire a biweekly cleaning service to tackle heavy chores like scrubbing bathrooms.
  • Use grocery and meal delivery services to cut weekly shopping and cooking.
  • Share family responsibilities like driving kids and household repairs with your partner.
  • Take advantage of daycare, afterschool activities, and babysitting to get free time.
  • Pay for time-saving services like dry cleaning, yard maintenance, and dog walking.

Trading money for time allows you to focus energy on wellbeing.


While busy seasons will come and go, don’t neglect self-care. Proactively care for your mind and body. This involves preparing nourishing meals, scheduling services, and outsourcing tasks. Protect your mornings. Calendar health appointments diligently. Streamline routines. Delegate added work. And optimize commute times. With commitment to your wellbeing, you can thrive in and out of busy times.

Healthy habits for busy schedules
Healthy habits for busy schedules

Wellness Tips for Busy People

How can you add movement on super busy days?

Take walking meetings outdoors or marching in place during phone calls. Do bodyweight exercises like squats and lunges while watching TV at night. Set a recurring alarm to stand up and stretch every 30-60 minutes when working. Join a virtual dance or exercise class on your lunch break.

What are healthy on-the-go breakfasts and snacks?

Overnight oats, protein smoothies, whole grain toast, nut butter and banana. Whole fruits and veggies, nuts, seeds, boiled eggs, hummus and carrots, protein bars without tons of added sugar.

How can you sneak more steps into your regular routine?

Take the stairs whenever possible. Walk around your office while on conference calls. Choose farthest bathroom stalls. Pace when reviewing documents or memorizing info. Walk laps inside shopping malls. Opt for public transit that involves more walking.

What foods provide energy without caffeine or sugar crashes?

Complex carbs, such as oats, quinoa, and sweet potatoes, and whole grain bread, nuts, seeds, and avocados. Also, lean proteins, leafy greens, yogurt, eggs, beans, and lentils. And, dark chocolate, chia, flax, and hemp seeds.

What are quick ways to reduce stress and relax during the day?

Take a short walk. Meditate for 5-10 minutes. Listen to calming music during your commute. Take a few moments to look at inspirational images. Jot thoughts and feel emotions in a journal. Do gentle neck and shoulder stretches. Drink herbal tea.

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