Why you need to build daily habits that stick to help overcome foggy, tired, stressed brains and bodies.

I see people who have bought online diet plans promising a ‘bikini body for summer’, cut out entire food groups, splashed out on supplements and pills, only to find that they’re still stressed, foggy, and tired. They’ve overhauled their entire lives before, managed it for a few weeks, then burned out, only to blame themselves again.

I also know it’s not more health information or motivation you need. It’s how to apply what you already know in your actual, messy, real life in a way that sticks. That’s how you build a new lifestyle, not just repeat the old yo-yo cycle.

I’m passionate about helping people build solutions that fit. I spent far too long in the cycle and don’t want to see the same for you. I see people start something new and full of hope, but within a week or two it tails off. They forget. It becomes too hard. A trip away de-rails them. And before they know it, they’re back where they started, eating convenience food, sleeping badly, snapping at people, feeling bloated and guilty.

So why do daily habits work when diet plans don’t?

Because willpower doesn’t work, daily habits do

Willpower is unreliable. It’s easily drained by stress, poor sleep, and decision fatigue, and let’s face it, if you’re tired, overwhelmed, or have ADHD, you’re probably running on empty by 10am.

Habits, on the other hand, don’t ask you to try harder. They ask you to repeat. Daily routines may seem like they tie you down, but in reality they free you up, they remove the mental load of deciding, planning, or debating with yourself every day.

You don’t need motivation to brush your teeth. That’s the level we’re aiming for.

Because when something becomes automatic, and ‘just what you do’ like a walk after dinner, a protein-based breakfast, a wind-down routine before bed, it uses less brainpower and becomes part of who you are. That’s when things start to feel easier and your identity leads, not your sugar craving.

Because you need to override your hormones and work with your biology, not against it

When you’re running on cortisol, sleeping badly, and living off toast and coffee, your hunger hormones (ghrelin and leptin) are all over the place. Your insulin levels are through the roof. Your dopamine levels are chasing sugar, screens, and shortcuts. And your blood sugar rollercoaster is crashing you into biscuit tin by 3pm, if you’re not already having a cheeky nap during that dull finance Teams call.

This isn’t a failure of character. It’s biology.

But here’s the good news. Yay! Daily habits that stick can stabilise those systems over time. They help re-wire your brain’s reward pathways, gradually reducing cravings and reactive behaviours.

It’s not about fighting your impulses. It’s about building in better defaults. Like setting up for success. 

When your go-to becomes a walk instead of a scroll, a boiled egg instead of a biscuit, a stretch instead of another coffee well then, you’re not relying on willpower, you’re rewiring the system from the inside out.

Because small and consistent is what actually gets results

You’ve heard it before – ‘Rome wasn’t built in a day’, ‘start with one step’, ‘consistency over intensity’ and the reason we keep hearing it is because it’s true.

Big overhauls are sexy. They feel exciting and full of big promise. But they’re rarely sustainable, especially when you’ve got a full calendar, poor sleep, a busy brain, and a house full of demands.

Small steps, though? They’re realistic. They’re doable. They’re repeatable. And they actually work.

One glass of water before your coffee. Five minutes of stretching. Swapping toast for protein. Logging one thing you’re proud of today. These don’t seem like much and often we dismiss them as insignificant or question them – surely it can’t be that easy?!, But they compound fast.

And more importantly, they change your identity. You become someone who does those things, even when life is messy.

That’s where the real change happens. Not from perfection, but from practice.

Because chaos isn’t going anywhere – but your response to it can change

The truth is most people I work with can’t wait for life to calm down before they get healthy. Life isn’t calming down. The train will still be late. Your inbox will still overflow. Your kids will still need a last-minute costume for school. The dog will still puke on the rug.

But daily habits give you anchors. They don’t fix the chaos, but they help you feel like you are steady inside it. They keep you grounded when everything else feels up in the air.

Your habits become a vote for the person you want to be, not the one who’s always starting again Monday.

And maybe that’s why you’re here reading this. Because something inside you knows: you’re done with quick yet gruelling fixes. You’re ready to feel proud, not punished. In control, not overwhelmed. Clearer-headed, not stuck on the sugar-crash cycle.

You don’t need to do everything. You just need to do one thing today and repeat it tomorrow.

If you’re tired, foggy, and nothing seems to stick sign up for my webinar ‘Why you’re tired, craving sugar, and can’t stick to a plan, and how to build habits that actually stick. It’s free to attend and even if you can’t make the date (September 16th) I’ll send you the recording!