Small Wins, Big Changes — How to Stay Consistent When Life Gets Busy
There are days when you just don’t feel like moving.
Maybe work’s been hectic, the weather is miserable, or you just want to stay on the sofa with a cup of tea and some chocolate biscuits or pop corn and a beer.
It happens to all of us. The trick isn’t to be perfect — it’s to keep showing up, even in small ways.
When I Almost Gave Up
I remember one day in particular, it wasn’t long that I just started to cycle everywhere; it’s how I got around the city, and I love it.
I woke up and it was raining — that classic London grey drizzle that never seems to stop and I just wasn’t in the mood to take my bike and go out. My energy was low, and the thought of cycling through puddles made me want to crawl back into bed, which I couldn’t as I needed to get to work.
So instead I decided to take the bus.
I regret it. It felt so sad.
I was sitting there, watching the rain hit the windows, surrounded by people staring at their phones. I wasn’t moving. I wasn’t seeing anything. It felt like something was missing.
When I got to work, I noticed I was more anxious than usual. My body felt heavy, my mind foggy.
That’s when it hit me — it wasn’t just about exercise. Moving every day has become my time, my way to switch off and recharge.
So I bought a rain jacket and a waterproof cover for my backpack, so I could bring spare clothes to change at work. And from that day on, I went back to cycling — rain or shine.
Because even if the weather isn’t great, I’d rather be moving, seeing the river Thames, the birds flying, the sounds around me, than sitting in traffic doing nothing.
It’s simply a better way to start the day and end it as well.
Small Steps Still Count
We often think consistency means doing everything exactly as planned — every workout, every kilometre, every rep. But it doesn’t have to be all or nothing.
On days when I’m tired, short on time, or just not feeling it, I deload my workout.
If I’m supposed to run 5k, I run 3k or I just go for a walk or a ride.
If I planned 5 sets, I would do 3 instead. If I need it I would also do less rep.
Sometimes, I swap my session for a circuit with my favourite exercises — the ones that make me feel good. Or, if I really don’t want to think about it, I’ll just follow another trainer’s YouTube video. It keeps things fresh and takes the pressure off planning.
It’s not about perfection. It’s about doing something.
Because that small “something” still moves you forward.
Consistency Is Built on Feeling Good
What keeps me consistent isn’t discipline or motivation — it’s how I feel after.
Even if I didn’t push my limits or hit a new personal best, I always feel more relaxed, more focused, and proud that I showed up.
It’s not about being perfect. It’s about honouring the part of me that feels good when I move.
It’s who I am.
And that’s something worth showing up for.
Your Turn — Keep It Simple
If life gets busy (and it always does), here are a few ideas to stay consistent:
Shorten it: 5–10 minutes is better than nothing.
Simplify it: Pick 3–4 exercises you enjoy — squats, push-ups, planks, lunges — and do one quick round.
Change the plan: If your energy is low, go for a walk, stretch, or dance in your living room.
Sneak it in: Take the stairs instead of the elevator, march in place while watching TV, or stand up and sit down at your desk during breaks.
Get social: Go for a walk with family or friends — moving together makes it more fun.
Prepare ahead: Keep your gym clothes ready, or schedule a quick session into your calendar.
The goal isn’t to do more. It’s to keep moving.
Because every small win adds up. And those small wins — that’s where real change happens.
Want Some Guidance?
If you want a simple, structured way to start moving and build consistency, check out my free 4-week program: Step Into Strength.
It’s designed to help you feel confident, move better, and discover what your body can do — all with bodyweight exercises, no equipment needed.
And if you’d like tips, motivation, and support straight to your inbox, subscribe to my newsletter.
Let’s make movement part of your lifestyle — one small step at a time.
See you next time,
Ciao.
