What Are The Best Ways to Stay on Track With Your Wellness Habits?

Do you, like me, usually start your week feeling in control…you’ve got a plan in place and things start off swimmingly… but come Thursday (or Wednesday, or Tuesday!), somehow things are not going quite as smoothly. 

You find yourself chasing your tail and something has to give. And the thing that gives for too many of us is ‘self-care’ -  fitness, nutrition, sleep. 

It’s not a personality flaw - it just means we need to be a bit smarter about how we manage these things. 

Mid-week dips happen for predictable reasons: sleep debt creeping in, blood sugar swings from on-the-go eating, over-crowded diaries, other people demanding attention, and when this happens our routines lose their anchor. 

You don’t need more willpower - you just need a smarter structure and you can do that by building a Wellness Toolkit that is uniquely yours.

Why momentum dips by Thursday (and what to do about it)

1) Micro sleep debt accumulates.

A couple of later nights, broken sleep, or early alarms add up. Even mild, cumulative sleep restriction reduces attention and mood - exactly what we rely on to keep ourselves on track. Aim for consistent bed/wake times when you can and as soon as you can get back to them. Check your sleep ‘hygiene’ (no eating 2-3 hrs before sleep; no phones, computers at least an hour before bed.)

2) Post-meal glucose spikes → afternoon energy crashes.

When lunch is rushed or carb-heavy, energy can surge then dip. A 5-10 minute walk within an hour of eating helps your muscles sponge up glucose and steadies energy for the afternoon. It’s a tiny habit with a big payoff. 

3) “I’ll do it later” gets louder by mid-week.

As decisions pile up, friction grows. Replace decision-making with default actions tied to everyday anchors. (You’ll see my simple “When I… then I…” prompts below.)

4) Novelty fades but systems win.

Monday motivation is a spark. By Thursday you need a repeatable rhythm that still feels kind and doable when life is busy.

Your Thursday-Proof Plan (simple, science-backed, zero faff)

One Non-Negotiable (3 minutes).

Pick one keystone for the whole week. Remember that this is about building YOUR wellness toolkit so it should be things that work for you and you will actually do:

~ Morning Mobility Micro-Dose: a little stretch routine right after you brush your teeth.

~ Breath Reset at 3pm if energy starts to lag or if you're feeling anxious or tense (4/6): Inhale for 4, exhale for 6, repeat for 2–3 minutes. Longer exhales nudge your system into calm, improving heart-rate variability and focus. (4/6) if energy starts to lag or you’re feeling tense: inhale for 4, exhale for 6, repeat for 2–3 minutes.

Strength Snacks with “When I… then I…”

Tiny reps but big returns, especially for bones, joints, and confidence.

~ When I boil the kettle, then I do 10 hip hinges to squats.

~ When I finish a call, then I do 8–10 single leg heel lifts..

~ When I put the washing on, then I hold a 20–30 second wall-plank.

Research on “exercise snacks” shows brief, scattered bouts improve fitness and cardiometabolic health - perfect for busy mid-weeks. 

Walk After Eating (10 minutes).

Take a short walk after lunch or your evening meal. It’s one of the simplest ways to support your metabolism and clear your head. 

Posture Reset (30 seconds).

Put your hand onto your breastbone and your other hand on your ribcage. Soften ribs down, then gently lift your breastbone a couple of millimetres into your top hand. Feel your spine stack, shoulders open, and core switch on. This improves diaphragm mechanics and intra-abdominal pressure, and is also great for supporting your back and building strength. 

Never Miss Twice.

If Thursday (or any other day for that matter) slips, treat Friday (or the next day) as your reset. Don’t see it as a write-off. 

One miss is just a blip; two starts to create a pattern. 

It’s important to protect the pattern of consistency. You might not notice much change to begin with, but the power of taking consistent action is that it compounds over time. 

Quick Q&A

Q: “Do short ‘snack’ workouts really count?”

A: Yes. Brief, spread-out bouts can lift fitness and metabolic markers, especially if you hit them consistently across the week. 

Q: “I’m managing bone density - what’s safe?”

A: Start posture work and building strength (squats, single leg balance), and gentle impact (light heel drops if they feel good), plus those post-meal walks. Progress gradually and stay within pain-free ranges. (If you’re in my world, you know I plan this with osteoporosis in mind, and I can’t stress enough how important building strength and improving balance are).

Q: “How little is ‘enough’ to keep momentum?”

A: As we get older (starting from our 30s) we need to think about, not just maintaining, but improving our strength and fitness. Being passive isn’t an option. However, when time is tight and things are busy aim for the following as a minimum:

• 3 minutes mobility in the morning
  
  
• 2–3 minutes breath reset mid-afternoon
  
  
• One 10-minute post-meal walk
  
  
• Two or three strength snacks tied to daily anchors (Use “When I…then I…”)
  
  Small, repeatable steps beat heroic workouts you don’t repeat.

Q: “What if my week implodes?”

A: Shrink the target, not the goal. One set of squats. A two-minute stroll after lunch. One posture reset before your next email. Keep the thread and you’ll be amazed how that preserves confidence.

Your 60-second AAA check-in (works wonders on Any Day of The Week)

• Achieve: One small win I’ll bank today is…
  
• Appreciate: One thing I’m grateful my body can do is…
  
• Aspire: One way I’ll support Future Me is…
  

Establish your Wellness Toolkit; it becomes your buffer for life’s unpredictabilities. Start strong and you’ll finish stronger. As the days, weeks, months go by you’ll really notice the difference and feel proud of the pattern you protected.