Wellness with Vanda
Welcome to Wellness with Vanda—the women's health podcast for every season of motherhood! Whether you're trying to conceive, currently pregnant, navigating postpartum, or raising little ones (up to age 8ish), this podcast is here to support you on your journey to wellness.
Hosted by Vanda, a Functional Medicine Nurse Coach specializing in hormone balance and energy optimization, this show dives into the intersection of hormones, mindset, and motherhood.
Each episode is packed with actionable tips to:
- Naturally boost your energy and combat fatigue.
- Improve your mood and recover from mom burnout.
- Enhance fertility and prepare for pregnancy.
- Navigate the fourth trimester and thrive in postpartum life.
- Master balanced nutrition, joyful movement, and sleep strategies tailored for moms.
Vanda also shares insights from her private practice, where she uses advanced tools like HTMA and DUTCH testing to personalize wellness solutions. Whether you're looking to feel your best or simply embrace motherhood with more energy and joy, Wellness with Vanda is your go-to resource.
Wellness with Vanda
45: How to Stay Motivated and Consistent When Motherhood Feels Overwhelming
Feeling unmotivated or struggling to stay consistent in motherhood? In this episode, I’m sharing five practical strategies to help you maintain motivation, set realistic goals, and build habits that actually stick—even when life feels overwhelming. From setting your bare minimum to choosing your daily non-negotiables (2NN) and surrounding yourself with the right people, you’ll walk away with tangible ways to stay on track while giving yourself the grace you need.
Listen in, take notes, and let’s create sustainable habits that support your health, happiness, and motherhood journey.
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(0:02) Hey friends, welcome back to the podcast!
Today, we’re going to have a quick chat about motivation and how to stay both motivated and consistent when things in motherhood feel overwhelming or not ideal. Let’s dive right in!
1. Define Your Bare Minimum
(0:20) The first thing that can help with motivation and consistency is determining your bare minimum. This is the foundation of what you can realistically commit to—even on your worst days.
(0:26) Think about the non-negotiables:
- How much water are you going to drink?
- How many steps will you aim for?
- Will you commit to some form of movement or exercise?
- What’s your minimum sleep goal?
(0:41) Your bare minimum is unique to you. The key is to identify what’s manageable and then hold yourself accountable. If you decide that—even on your worst day—you have 10 minutes for a walk, or that you will drink a set amount of water no matter what, then stick to it.
(1:05) Having this baseline ensures that even when motivation fades, you still have something to fall back on.
2. Incorporate Your 2NN (Two Non-Negotiables)
(1:49) My favorite self-care hack is something I call 2NN—Two Non-Negotiables. These are two things you commit to doing every day that bring you joy.
(1:58) Here’s the key: These should be things that are just for you—not something you’re doing for someone else. It’s a simple way to make self-care a daily habit without guilt or overwhelm.
(2:14) Your 2NN can be anything that makes you happy, like:
- Drinking your morning coffee outside in peace
- Listening to an audiobook while taking a walk
- Taking a bath before bed
- Journaling or reading
(2:46) And your 2NN doesn’t have to be the same every day! One day, it might be a walk and an audiobook. Another day, it could be a long shower and a cup of tea.
(3:35) The point is to create a small daily routine that prioritizes YOU and your well-being.
3. Surround Yourself with the Right People
(3:42) Who you surround yourself with matters.
And in today’s digital world, that doesn’t have to mean in-person connections—it can be virtual too!
(3:50) Find people who are working towards similar goals so you can encourage and inspire each other. Even if you’re not directly holding each other accountable, just knowing that someone else is on the same journey can be a motivator.
(4:27) When you’re surrounded by people who are making positive choices, you’re more likely to do the same.
4. Define Your Why & Visualize Success
(4:34) Understanding why you want to accomplish something is a game-changer for staying motivated.
Ask yourself:
- Why is this goal important to me?
- What will my life look like when I achieve it?
- How will I feel when I reach it?
(5:07) Taking the time to dig deep and visualize your success can help when you hit those “I don’t feel like it” moments.
(5:28) On the days when you don’t want to go for that walk, eat healthy, or save money instead of ordering takeout, remind yourself of the bigger picture.
5. Balance Discipline with Rest
(5:58) This last point is super important: You need to balance holding yourself accountable with giving yourself rest when needed.
(6:14) There’s a gray area here, and it’s easy to fall into the trap of saying, “I need a rest day” when in reality, you might just not feel like doing the work.
(6:31) The truth is, occasional rest days are necessary—things happen, kids get sick, and life is unpredictable. But you also don’t want to let legitimate-sounding excuses become a habit.
(7:10) Once you break a routine, it becomes easier to break it again the next day. That’s where self-discipline comes in. You won’t always feel motivated, but having discipline in place will keep you consistent.
Final Thoughts & Reflection Exercise
(7:51) I hope these five strategies help you stay motivated and consistent in your journey.
(7:57) Take time to reflect on them today. If you’re driving or busy right now, come back to this later and journal about it.
(8:27) If you need a guide, listen back to this episode and pause after each tip to reflect and jot down your thoughts.
(8:48) That’s all for today, friends. I’ll talk to you next week!
