I Am Just Too Busy… Think Backburner Plans & Bare Minimums
Trust me.
I get busy.
I get over scheduled.
I get feeling exhausted doing all the things.
I get how some things feel like they take too much of you.
I get letting go of some of those to lighten the load.
I. Get. It.
But also I am gonna go back to something that I like to live by… constant forward motion. It does not matter if I am crawling or sprinting… I am still in motion. And never stuck.
And that’s what I think about with goals… even when things get hard.
Why this gets so hard?
Things take place.
Time gets filled up.
We force in what matters more and needs to take precedence.
And sometimes the stuff that we do with our body and our nutrition doesn’t feel like it matters as much as whatever else is in front of us right now. That’s okay. That’s real life. But that’s a choice.
It’s a choice to fully let go of something, especially when we don’t have a plan.
And that’s the thing. A plan.
Because what is happening without?
The stress piles up.
We get weary.
The processes for a goal lessen.
The progress lessens.
We get frustrated & do less.
Then less progress.
And then we feel like we failed when we are so stressed otherwise and really needed the win.
So… we need a plan!
How do you deal with stress?
This matters a great deal at the start of all of this.
Ask yourself…
- Do you have anything that helps you manage stress really well right now?
- What are your current ways of coping when things pile up?
How’s your down time?
- Are there moments where you find yourself losing track of time doing things you don’t even really want to be doing… like doom scrolling or binge watching Netflix… that you could pull back from to do something that was actually working for you before?
- If you are not sure where to even start with that one… James Clear’s Habit Audit from Atomic Habits is something I have done personally. Really eye opening when it comes to being more intentional with where your time actually goes.
Do you think a challenge of some sort might help?
- Maybe a goal with a prize attached?
- A 30 day challenge can make the whole thing feel smaller and way more doable… and then you just start a new one the next month. A gift to yourself like new workout clothes or something you have really been wanting if you hit XYZ for the month can go such a long way.
So what is a backburner plan?
Literally… a backburner plan.
Taking your current plan and being able to assess what you are truly capable of continuing, even if you aren’t able to have it on the full fire… give it the full effort.
For movement…
- In one season, it looks like a 3 mile walk and 4 days of strength training.
- In the next season, it looks like a 20 minute treadmill walk.
- And in the next season, it looks like 10 squats before bed just so you did something for yourself that day.
That is not failing in any of the seasons. That is you changing with the season. That is still forward motion.
And these habits that we are regulating… they are not just about fat loss or hitting a number. They are the things that help you recover better. Give you more energy. Help you show up for all of those other demands that are pulling at you right now. They matter… they help you show up for the other demands better.
Sooooooo…. what are 2-3 core habits that are actually doable given your current energy, schedule, and limitations.
What can you hold to for now until you’re ready to push again…
Example of the Plan & the Backup
Let’s say you were tracking macros, hitting the gym four days a week, and meal prepping every Sunday. And now work exploded. Or the kids got sick. Or you are just completely running on empty and none of that feels possible right now.
Your backburner plan looks like this…
- Include protein twice a day
- Drink your water
- Move your body for 10 minutes.
That is it. That is what we are holding onto right now. That is the version of success we are working with this week. And maybe next week we add one thing back. Maybe we don’t. But we never went down to zero and we never have to start over.
This is not quitting. This is strategy. There is a difference.
Or how about some bare minimums?
Maybe you need more simple things. Personal rules. Non-negotiables. Not settling. Not giving up. Just keeping the momentum alive when full effort is not available to you right now.
Protein at Breakfast. Not tracking? Not worrying about numbers? That is okay. Just aim for a visible protein source at least twice a day. Eggs, chicken, Greek yogurt, cottage cheese, a protein shake… whatever works for you.
Move for 10 minutes. Not a workout. Just movement. Walk around the block. Pace while you are on a call. Stretch in your living room. Just move your body in some kind of way.
Drink two full bottles of water. One before lunch. One before dinner. That is the whole goal.
Have one real meal. One meal a day with protein, a fruit or vegetable, and a carb. Just one. That anchors your whole day even if everything else is grab and go.
Track one thing. If full tracking is too much right now… just pick one thing. Protein grams, water, meals at home, mood, energy. Just one.
And the one I hope you actually hold onto… do not skip two days in a row. Missed yesterday? That is okay. Just do it today. This is the rule that stops a bad day from turning into a bad week from turning into a bad month.
So what do you actually have space for right now?
And really when it all comes down to it… That is genuinely the only question that matters.
Not what you should be doing.
Not what you were doing before.
What do you actually have space for right now?
Just keep moving.
I hope that helps!
With love, Coach Nik
