How to Build a Health Plan That Actually Fits Into a Busy Life

A practical guide to building lasting wellness habits for real life.

Author

Erika Muralidhar
September 30, 2025

If you’re anything like most of the clients I work with, your days are filled with endless to-do lists. Between work demands, family responsibilities, relationships, and the constant pressure to keep up, “health” can start to feel like just another thing to manage. And the idea of building a health plan? That often feels impossible — like it requires hours you don’t have, routines you can’t sustain, or discipline you’re too exhausted to muster.

I get it- I’ve been there.

For years, I thought “getting healthy” meant being disciplined, feeling guilty, and motivating myself through negative self-talk. That mindset led to a deeply negative view of myself — and eventually, an eating disorder — because I was overthinking every choice and criticizing every action. I spent hours scrolling through low-calorie meal plans and pushing myself in the gym, and every time I “failed,” I felt like I wasn’t enough.

We live in a culture that glorifies extremes. If you’re not meal-prepping a week’s worth of organic lunches or logging hours at the gym, you’re “not trying hard enough.” But health isn’t about perfection — it’s about integration and motivation.

It’s about weaving small, sustainable actions into the life you’re already living — with positive motivation. It’s about understanding that your health isn’t separate from your work, your relationships, your mindset, or your sense of purpose — it’s the foundation that supports them all.

And once you make that mindset shift, everything changes.

My Six Pillars of Health

When I work with clients, we build from a framework I call the Six Pillars of Health. These are the areas that most often fall to the bottom of the list when life gets busy — but when you give them just a little attention, they create massive ripple effects.

  • Sleep: Your body’s repair mode. It’s not a luxury — it’s essential. Even small changes, such as setting a consistent sleep/wake time or reducing screen time 30 minutes before bed, can make a big difference.

  • Nutrition: Instead of focusing on restriction, think addition. Add one more vegetable to your lunch. Drink a full glass of water before your morning coffee. These small shifts are far more sustainable than total overhauls.

  • Movement: Redefine exercise as “daily movement.” A 10-minute walk after lunch, dancing in your kitchen, or stretching between meetings all count. Consistency matters more than intensity.

  • Mindset: Perfectionism is the enemy of progress. Let go of “all or nothing” thinking and focus on “something is better than nothing.” Shift your inner voice to work with you, instead of against you.

  • Empowerment: Boundaries are self-care. Learn to say no, delegate, and protect the energy you need to show up fully in your life.

  • Beliefs: This is the internal work — shifting from “I don’t have time” to “I am worthy of taking time for myself.” Your beliefs drive your behavior.

You don’t need to master all six at once. Pick one pillar and focus there. As you build momentum, layer in another. It’s the compound effect of these small habits that leads to real, lasting change.

Putting It All Together

Here’s the truth: your health plan shouldn’t feel like another job. It should feel like a way of life.

Start by looking at your actual life — your schedule, your stressors, your priorities — and ask yourself: What’s one thing I can do better today? Maybe it’s a five-minute meditation before the kids wake up. Perhaps it’s meal-prepping just lunches for the week. Maybe it’s swapping your nightly glass of wine for herbal tea three nights a week.

It’s not about doing more — it’s about doing what matters most, consistently.

And most importantly, it’s about remembering that you’re worth showing up for. You deserve to feel energized, grounded, and at home in your body — not just on weekends or vacations, but every single day.

Mark your calendar — some upcoming events that will help kickstart your health and wellness!

If you want more personalized help meeting your health and wellness goals, schedule a free 15-minute call with me. Let’s explore your goals and put you on a path to success!

If you are ready for your transformation? Click here!

Reply

or to participate.