The Real Reason You Can't Stick to Anything (+ The Simple Fix That Works)
Bonus: Thyme-Infused Raw Honey Recipe
THE BALANCE ROUTINE
JULY 23, 2025
If you're anything like me, you’ve started and stopped more health routines than you can count.
January 1st: "This is my YEAR! Meal prepping, working out 6 days a week, drinking tons of water, taking supplements, doing breathwork, journaling every morning!"
March 1st: You're eating cereal for dinner and haven't seen the inside of a gym in a few weeks.
Sound familiar?
Here's what every wellness coach, self-help guru, and motivational Instagram post gets wrong: they tell you to "just stay consistent" or "find your why" or "create better habits."
But the thing is, your brain is wired to resist the very changes you're trying to make…And that the harder you push, the harder it pushes back…
In this newsletter, you'll discover:
Why your nervous system treats healthy changes like actual threats
Why people fail after 2-3 weeks
The "less is more" approach that finally stuck (after 10+ failed attempts)
A simple 3-step system that works with your brain instead of against it
The exact sample routine that's worked for tons of my clients
Plus: My bonus Thyme-Infused Raw Honey recipe that supports your nervous system during times of change (and tastes like liquid gold)
Ready to understand why your brain keeps sabotaging your best intentions? Let's dive in!
My Decade of Failed Fresh Starts
I used to be the queen of dramatic life overhauls…
Every few months, I'd have this moment of clarity where I'd think "THIS TIME will be different." I'd create these elaborate routines that looked amazing on paper:
6:30 AM wake-up, meditation, journaling, workout, smoothie, supplements, meal prep, evening yoga, gratitude practice, 9 PM bedtime.
For a few weeks, I was the most disciplined human on the planet. I felt invincible. Like I'd finally figured out the secret to being a functional adult.
Then day 30 would hit. Maybe I'd oversleep. Maybe work got crazy. Maybe I just felt... tired. And instead of adjusting, I'd think "Well, I already messed up, might as well eat this entire sleeve of cookies."
By day 45, the routine was dead and I was back to my old patterns, feeling like a complete failure.
This happened SO many times throughout the years that I genuinely started to believe there was something wrong with me. Like I was missing the "stick-to-things" gene that other people had.
Turns out, I was just fighting my own biology
Here's what's happening when you try to change multiple habits at once:
Your brain has two systems: the prefrontal cortex (rational, planning brain) and the limbic system (emotional, survival brain).
The prefrontal cortex LOVES your ambitious morning routine.
The limbic system sees change as danger.
When you suddenly start waking up earlier, eating differently, and exercising more, your limbic system literally thinks you're under threat.
It doesn't care that you're trying to be healthier—it just knows things are different, and different = potentially dangerous.
So it starts fighting back:
Making you crave your old foods
Making you feel tired when it's workout time
Creating "emergencies" that derail your routine
Flooding you with thoughts like "this is too hard" or "you don't have time"
This isn't willpower failure. This is your nervous system trying to keep you safe by returning to familiar patterns!
A 2019 study in the Journal of Behavioral Medicine found that people who tried to change 3+ habits simultaneously had a 94% failure rate within 30 days.
But those who changed one habit at a time—67% were still consistent after 6 months.
The Nervous System Component Nobody Talks About
Your autonomic nervous system has two modes:
Sympathetic: Fight-or-flight, stress, survival mode
Parasympathetic: Rest-and-digest, calm, growth mode
When you're constantly stressed (modern life that’s moving a heck of a lot faster than we are evolving), you're stuck in sympathetic mode.
In this state, your brain is focused on survival, not building new habits.
This is why you can have the perfect plan but still feel like you're fighting yourself every step of the way.
You're literally asking your stressed-out nervous system to take on MORE when it's already overwhelmed.
The solution isn't more discipline—it's nervous system regulation.
The 3-Step System That Works With Your Brain
Step 1: Pick Your Keystone Habit
Choose ONE habit that will naturally create positive ripple effects. The best keystone habits are:
Morning protein: Stabilizes blood sugar, reduces cravings, improves energy
10-minute morning walk: Gets sunlight, movement, and fresh air
Consistent bedtime: Improves everything else automatically
Don't pick the habit you think you "should" do. Pick the one that feels most doable right now :)
Step 2: Make It Ridiculously Small
Your new habit should be so small it feels almost silly NOT to do it.
Instead of "work out for an hour," try "put on workout clothes."
Instead of "drink 80 ounces of water," try "drink one full glass upon waking."
Instead of "meal prep for the week," try "eat more protein with my lunch."
The goal isn't to stay small forever—it's to build the neural pathway without triggering resistance.
Step 3: Stack It on Something You Already Do
Attach your new habit to an existing routine. This uses your brain's existing neural pathways instead of trying to create new ones from scratch.
Examples:
"Before I pour my coffee, I eat protein"
"After I brush my teeth, I take my supplements"
"After I get in my car, I take 3 deep breaths"
The Sample Routine That Actually Works
Based on working with 100+ people (and extensive trial and error), here's a routine that works for most humans:
Week 1-2: Foundation
Morning: Protein within 30 minutes of waking (especially for women) (Greek yogurt, eggs, whatever)
Evening: Same bedtime every night (pick a time that's realistic for you)
That's it. Master these two things before adding anything else.
Week 3-4: Movement
Add: 10 minutes of morning movement or at least SOME point in the day (walk outside, stretch, dance in your kitchen)
Week 5-6: Nervous System Support
Add: 5 minutes of intentional breathing or gentle stretching before bed
Week 7-8: Optimization
Add: One anti-inflammatory habit (herbal tea, omega-3s, or my thyme honey recipe below)
Week 9+: Expand Slowly (Important)
Only add new habits once the previous ones feel automatic. This might take weeks or months, and that's NORMAL.
How to Calm Your Critter Brain
Your limbic system (I call it the critter brain) needs to feel safe before it will allow change.
Here's how to calm it:
Make Change Feel Familiar
Start habits during existing routines
Use foods/activities you already enjoy
Change one variable at a time
Reduce Decision Fatigue
Prepare everything the night before
Have backup plans for when life gets chaotic
Remove as many decisions as possible
Celebrate Small Wins
Acknowledge every single success, no matter how small
Track completion, not perfection
Focus on consistency over intensity
Have Compassionate Reset Plans
Instead of "starting over" when you miss a day, have a gentle reset protocol:
Day 1 miss: No big deal, back to it tomorrow
Day 2 miss: Ask what support you need
Day 3+ miss: Simplify the habit even more
The Truth About "Motivation"
Motivation is not a personality trait—it's a feeling that comes and goes. Successful people don't have more motivation; they have better systems that don't require motivation.
When you build habits slowly and let your nervous system adapt, you create automaticity. The habit becomes part of who you are, not something you have to motivate yourself to do.
Research shows it takes 66 days (on average) for a habit to become automatic.
Not 21 days like everyone claims—66 days. This is why most people fail.
They expect it to feel easy after a few weeks, and when it doesn't, they assume they're doing something wrong
The Nervous System Nutrients That Help
Certain nutrients can support your nervous system during times of change:
Magnesium: Calms the nervous system, improves stress response
B vitamins: Support neurotransmitter production
Omega-3s: Reduce inflammation in the brain
Adaptogenic herbs: Help your body adapt to stress
This is where anti-inflammatory remedies like my thyme honey (below) come in—they provide nervous system support while you're building new patterns.
Why Most Advice Doesn't Work
The internet is full of advice from people who:
Are naturally disciplined
Have fewer life stressors
Don't struggle with nervous system dysregulation
Are selling you something
They make it sound like you just need to "want it more" or "be more consistent."
But if you're dealing with chronic stress, past trauma, or nervous system issues, willpower-based approaches will fail every time.
The Sample Daily Routine (After 8+ Weeks)
Here's what a sustainable routine looks like once you've built it slowly:
Morning (10 minutes):
Wake up at a consistent time
Protein within 30 minutes (eggs, Greek yogurt, leftover meat)
10 minutes outside (coffee on the porch counts)
Midday:
Protein + healthy fat-focused lunch
One anti-inflammatory support (herbal tea, thyme honey, omega-3s)
Evening (10 minutes):
5 minutes of gentle movement or stretching
Protein-forward dinner
Consistent bedtime routine
Same bedtime every night
Notice what's NOT in this routine:
Hour-long workouts
Complicated meal prep
47 different supplements
Perfect morning routine
It's simple, sustainable, and supportive of your nervous system.
Your Action Plan (Start Today)
Pick ONE keystone habit (protein in morning, 10-minute walk, or consistent bedtime)
Stack it on existing routine (after coffee, after brushing teeth, etc.)
Track completion only (did it or didn't—no judgment)
Wait 2+ weeks before adding anything else
Remember: The goal isn't to build the perfect routine immediately. The goal is to prove to your nervous system that change can be safe and sustainable.
BONUS: Nervous System Supporting Thyme-Infused Raw Honey
This is a powerhouse remedy that's been trusted for generations.
Thyme-infused honey combines the antimicrobial properties of thyme with the healing enzymes of raw honey to create something that actually works.
What this remedy does:
Soothes respiratory issues: Loosens mucus, calms coughs, clears congestion
Fights infections naturally: Antimicrobial compounds tackle bacteria and viruses
Supports digestion: Helps with bloating, gas, and stomach upset
Boosts immunity: Strengthens your body's natural defenses
Reduces inflammation: Calms irritation throughout the body
Improves sleep: Natural compounds promote relaxation
You'll need:
1 cup fresh thyme sprigs (washed and completely dried)
1 cup raw, unfiltered honey (local is best)
Clean, dry glass jar with tight lid
Instructions:
Ensure thyme is bone-dry (any moisture = mold)
Pack thyme loosely into clean jar
Pour honey over herbs, covering completely
Gently stir to release air bubbles
Seal jar and store in warm, dark place for 1-2 weeks
Strain if desired, or leave herbs for stronger potency
Store up to one year in cool, dark place
This isn't just food—it's medicine that's been supporting humans through change for generations
What's the ONE habit you're going to start with? Reply and tell me—I love hearing about your wins (big and small)!
This sounds like my rollercoaster of “morning routine” attempts over the years. I’ve already made some simple changes (that are working!) since following you on IG. Thank you for your sane and sustainable advice!
This was so helpful!! Thank you!! I feel like I have been in that same loop of starting and quitting. But I love this approach! Going to give it a try!!