Staying on Track When You Just Don’t Feel Like It!
July 22, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“Self-Care.”
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We’ve all been there…we’ve set our health and wellness goals, we’re trying to eat better, move more, sleep enough, and maybe even meditate a little. Then, out of the blue, life happens, work gets hectic, the kids get sick, we’re exhausted, or our motivation just takes an unscheduled vacation making it feel impossible to stay on track. Just remember, that despite all that life tends to throw our way, there is hope for our wellness journey because we don’t have to be perfect, and we don’t have to do everything at once. Staying consistent with our wellness journey, even when we really don’t feel like it, is about flexibility, self-compassion, and small, actionable steps.
Start Small and Drop the All-or-Nothing Mentality
One of the biggest traps we fall into is thinking that if we can’t do it all, it’s not worth doing anything…but that just isn’t true. If you’re too tired for a full workout, a ten-minute walk around the block still counts. If cooking a healthy meal feels overwhelming, throwing together a simple smoothie or grabbing a veggie-loaded wrap is still a win. Every small effort you make matters, and adds up.
Shift Your Mindset From Pressure to Permission
Instead of saying “I have to do this,” try shifting your inner dialogue to “I get to do this for myself.” Reframing your wellness habits as privileges rather than chores can help soften resistance, and gives you the mindset shift you need to take those small steps you might not think matter…but do! Remember, motivation isn’t always a constant, it can feel like an ebb and flow, and that’s ok. Ride the motivation wave when it’s strong, and when it’s not, do what you can and drop the self-pressure.
Make It Easy and Accessible
If your schedule is slammed or your energy levels are low, convenience is really going to matter to keep things easy. Keep healthy snacks on hand so you’re not reaching for whatever is on hand or at the local drive-through. Lay out your workout clothes the night before to avoid rushing and additional stress as your day starts. Keep a refillable water bottle with you at all times so hydration is at your fingertips. The fewer last minute wellness decisions you have to make, the more likely you’ll follow through. You can also try pairing a wellness habit with something you already do every day like stretching while your coffee brews or practicing deep breathing while you wait at a red light. These little actions can become micro-habits that will help you stay consistent without adding pressure.
Know Your “Why”
When motivation dips…and we all know it will… reconnect with your personal why. Are you working on your health to have more energy for your family? To manage stress more effectively? To feel better in your own body? Write it down. Stick it on your fridge or bathroom mirror. Let it remind you that this journey is about more than checking boxes, and that it’s about showing up for yourself and what you love.
Rest Is Part of the Plan
Sometimes what your body needs most is rest. Pushing through burnout or ignoring your mental health in the name of productivity isn’t true wellness. Give yourself grace. Listen to your body. Rest and recovery are just as important as action. We all know there will be off days, skipped workouts, late-night snacks, and mornings when the snooze button wins. That’s okay. Progress isn’t linear, and consistency over time matters more than any single day’s attained goals.
Show up in the ways you can, when you can. Be kind to yourself in the process. Staying on track isn’t about doing everything perfectly…it’s about continuing to show up, especially when it’s hard or you just flat out don’t want to. On those days when you just don’t feel like you can summon the motivation, do something small, something kind, something that reminds you that this journey is for you.
