How to Maintain Healthy Habits in a Busy School Year

My family has often commented about how much they like “summer me.” I don’t blame them; I like summer me, too. In the summer, it’s easier to stick to an exercise routine, prepare healthy meals, and get a good night’s sleep. Taking better care of myself makes me a better, parent, partner, and person. As August creeps closer, I start mourning the loss of summer me. Maybe you feel that impending loss, too. The crowded calendar and constant demands of the school year seem to leave little time for maintaining the healthy habits I leaned into over the summer. Is there a way to bring a little more of summer me into the school year?

This year, I’m determined to integrate healthy habits into my workdays. Maintaining healthy habits during busy times can be challenging, but with some planning and consistency, it can be done. If you have that same vision, here are some simple ways to bring the best of you from the summer into the new school year.

Consistency over Intensity

Spending hours in the gym isn’t feasible for me during the school year, and when I begin a routine that isn’t sustainable, I’m likely to give up entirely. Consistent, smaller efforts are more sustainable over time, especially with a busy schedule. It’s not about doing it all, perfectly, all the time. It’s about doing something every single day, however small or imperfect it might be. Instead of creating an intense, rigid workout schedule, make a general rule, to move your body every day. That may be a walk, a 20 minute yoga session, or some strength training with barbells in the living room. Schedule it wherever it fits on a given day, and commit to that simple rule every day.

You can make other areas of your health journey less rigid and prescriptive as well. Instead of drinking a specific number of ounces of water, just make a commitment to stay hydrated. Instead of complicated meal plans, commit to eating greens and lean proteins every day. Consistent efforts reduce the pressure to perform at a high intensity all the time, making the process easier and more enjoyable. And regular, moderate efforts integrate more seamlessly into a busy life, leading to lasting changes.

Plan (and Backup Plan)

Just because I simplify and loosen my health rules doesn’t mean I go into a day without a plan. I look at my upcoming week every Sunday and decide where I can best fit in daily exercise. I decide what I need from the grocery to stick to my leans and greens commitment. Some days, I know I will have to eat on the go or in the car, and an occasional fast-food meal is fine. Having a plan reduces uncertainty and stress, and it prevents spur of the moment decisions. Planning helps balance different aspects of life, ensuring that health doesn't take a backseat to other responsibilities. A plan helps you prioritize self-care alongside work, family, and other commitments.

I have learned the hard way that the best plans can easily fall apart when unexpected challenges arise, and so, I always have a contingency plan. When the baby wakes up sick or the dog gets loose, keeping you from your morning run, you can do an exercise video later in the day. When you forget that healthy lunch you packed, you can make the best choice of the available options. Keeping extra water and healthy snacks stashed in the car or classroom can save a day that’s going astray. When you plan, you can anticipate potential challenges and devise strategies to overcome them. This proactive approach can prevent setbacks and keep you on track.

Prioritize Sleep

The one habit that makes all other healthy habits possible is prioritizing sleep. During sleep, the body heals and repairs muscles, tissues, and blood vessels, and adequate sleep helps maintain a healthy immune system, reducing the risk of illness and infection. Sleep is also vital for cognitive processes, such as learning, memory, problem-solving, and decision-making. A well-rested brain functions more efficiently, making it easier to stick to healthy habits and make good choices. Lack of sleep can lead to mood swings, irritability, and increased stress. Prioritizing sleep helps regulate emotions, reducing the likelihood of stress-induced unhealthy behaviors, like emotional eating.

Sleep is the number one reason summer me is a better me, and so, I have incorporated a bedtime routine for the school year. While other habits are flexible, I stick to this one as closely as possible, and I recommend creating an evening routine that works for you. Limiting caffeine in the afternoon, and turning off the television and devices two hours before bedtime can facilitate a better night’s sleep. I like to put on some peaceful music while I read or journal. My evening playlist includes flutist, R. Carlos Nakai. Find what is soothing for you and incorporate what brings you a sense of peace at bedtime.

Progress over Perfection

Celebrating small wins helps me stay motivated and keep moving toward my goals. I use a Healthy Habits BINGO card to gamify my habit tracking. Want your own copy of that BINGO template? You can grab it here. Find ways to gamify your habits, and make sticking to them more fun. Put marbles in a jar each time to do something aligned to your goals. Then reward yourself with a small bouquet or date with a book at your favorite coffee shop. Any action, no matter how small, is a win if it keeps you going.

Pay attention to how good you feel after engaging in healthy habits. The endorphins from exercise, the satisfaction of eating a nutritious meal, and the relaxation from good sleep can all reinforce positive associations with these habits. Choose food and exercises that you like and enjoy. Most importantly, give yourself grace. If you go off track, adjust, and hop back on. You have an endless number of fresh starts.

Like summer you, let school year you feel a sense of ease, find space to breathe, and know that you can impact lives and still have a life.