I posted about this topic on social media yesterday, but there’s just so much more to say. Space on an instagram caption is limiting, so I love that this blog serves as a great platform to dive into the discussion and include practical takeaways for you.
Today’s read is all about starting smaller so our healthy habits actually stick! We’re talking about why the strategy of overhauling your life in a big way doesn’t always work and what to do instead of moving too fast, too soon. (I hope it helps!)
How many times have you said, “okay that’s it, I’m starting over on Monday!”?
In the past, the drill was to think more all-or-nothing and aim for the next start to the week to really stay focused. You know the drill … the fridge gets cleaned out and restocked, the new workout plan is printed or selected, you swear off bread, sugar, wine, all of it.
You go all in.
And for a little while, it feels great … until life (work, kids, exhaustion, you name it) happens and suddenly your motivation to keep going dwindles because you don’t feel like you’ve succeeded. Your plan feels like it failed, and you’re right back to where you started.
I get it because I’ve been there. More than once.
As a former professional dancer and someone who worked three jobs at a time ranging from the early mornings to the very late nights, I’ve done all the extremes to try to keep up. The juice cleanses, the two-a-day workouts, the “no carbs ever” plan (why did we ever think that was okay?), all with the mentality that I had to earn my food and make up for indulging with extra workouts.
And you know what happened? I burned out. Then I would start over again … and again, and got caught in the vicious cycle that is living in the extremes.
But, within the last decade of learning the science behind effective exercise and good nutrition practices, I’ve learned to ditch the extremes for good and that success is all about what’s sustainable. I’ve found a realistic balance into my healthy lifestyle, and it all finally clicked.
You don’t need to start over.
You just need to start smaller.
Why We Keep Starting Over
Most of us aren’t failing because we don’t care.
We’re failing because we’re trying to do *too much* and all of it *too fast*.
We lean into the idea of going from zero to 100 overnight, cutting everything, doing workouts we don’t love and expecting it to feel effortless by week two. But that kind of “all in” mindset almost always leads to burnout because we can’t always keep up. And when this happens, it’s easy to think you’ve failed … when really, you just started too big.
What “Starting Smaller” Really Looks Like
Starting smaller isn’t about lowering the bar, it’s about building habits that fit your actual life.
I shared all about this in my previous post, but here are some practical examples of what this looks like in the real world:
Nutrition
- Instead of cutting out sugar completely → swap one soda or sweet coffee for water.
- Instead of tracking every bite → focus on adding one fruit or veggie to each meal.
- Instead of “eating clean,” → try “eating balanced” by including some protein, some color, and something you love.
- Instead of skipping pizza night → enjoy two slices and a side salad instead of more because it’s there.
Movement
- Instead of forcing yourself into hour-long workouts → start with 10 or 20 minutes.
- Instead of saying “I need to get back to the gym,” → go for a walk during lunch or stretch before bed.
- Instead of “I don’t have time to work out,” → turn playtime with your kids into movement.
Mindset & Routine
- Instead of trying to meditate for 20 minutes → take 3 deep breaths before opening your laptop.
- Instead of “no screens after 9 p.m.,” → start with one phone-free night a week.
- Instead of overhauling your whole morning → wake up 10 minutes earlier for quiet time or coffee in peace.
Lifestyle & Balance
- Instead of trying to sleep 8 hours when you’re currently getting 5 → aim to get to bed 15 minutes earlier.
- Instead of saying “no alcohol this month,” → swap one cocktail for a mocktail or sparkling water.
- Instead of drinking a gallon of water a day → start with one full glass first thing in the morning.
These small shifts might not feel like much, but they add up.
Plus, every time you keep a small promise to yourself, you build momentum and motivation.
Why Small Steps Work
Starting smaller helps you build *trust* with yourself again. It’s how you break the “start–stop–start over” loop. Small steps are doable, repeatable, and forgiving … and that’s exactly what you need when life feels full and unpredictable. (I know I do!)
You don’t need to do everything perfectly.
You just need to do *something* consistently.
The Mindset Shift That Changes Everything
Let go of the idea that “healthy” means perfect because it doesn’t.
Healthy looks like showing up most days, even if it’s not fancy, pretty, or ideal. It’s adding instead of restricting. It’s giving yourself grace while still keeping promises to yourself.
You don’t need a perfect plan, you just need a plan that you’ll actually stick to.
Stop Starting Over. Start Smaller.
If you’ve been stuck in that cycle of “starting over,” I see you and I’ve been you.
You’re not lazy. You’re not unmotivated. You just need a smaller starting point.
So this week, I’m challenging you to pick one thing: drink the extra glass of water, go for the 10-minute walk, eat the veggie, or go to bed a little earlier.
That’s where it starts and builds.
Because the secret isn’t in starting over, it’s in starting *smaller* and not stopping.
As I mentioned at the top of this post, I got the inspiration for this post from a reel I published on Instagram. Follow me there for more simple, sustainable healthy living tips and subscribe to the LIL newsletter to help you stay consistent and ensure you don’t miss a post along the way!
I’m always here cheering you on, even when life is messy.
xo, Heather
Now I’d love to know …
- If you’re done starting over, what’s your “start smaller” goal?
- What’s one habit that feels realistic for your real life this season?
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