Simple Steps to Keep Eating Habits on Track When Work is Crazy

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Read the Transcript:

Simple Steps to Keep Eating Habits on Track When Work is Crazy

Hi there, and welcome back to the Eating Habits for Life Podcast! I’m Kate, and I’m so glad you’re here with me today. If you’re new to the podcast, welcome! I help busy women like you break bad eating habits and build healthier, sustainable ones.

If you’re someone who juggles a demanding job—maybe in healthcare or another busy career—it can feel like healthy eating habits are just out of reach when your schedule is packed. But today, I want to help you shift that mindset by sharing some simple, yet really powerful steps you can use to keep your eating habits on track, even when work gets absolutely crazy.

This episode is especially for those of you who are always on the go, feeling like there’s just no time to focus on what you’re eating. Trust me, I’ve been there too. As a former orthopedic surgery PA, I know all too well what it’s like to have back-to-back cases and barely enough time to grab a snack between surgeries.

Sometimes, I’d find myself just grabbing whatever was available. But over time, I realized that I felt much better—more energized, focused, and just overall healthier—when those snacks were whole foods or nutrient-dense options instead of processed foods that left me feeling sluggish. So, I completely understand the struggle and want to give you some practical tips that will fit into your life, no matter how busy things get.

Before I dive in, I’d love to hear your ideas for specific topic requests! This episode today was inspired by a dedicated listener who works in healthcare, and was looking for tips to make healthier eating habits easier especially when work is crazy. Submit your topic request here.

Step 1: Identify Your Eating Habit Triggers

So, the first of the Simple Steps to Keep Eating Habits on Track When Work is Crazy is identifying your eating habit triggers. This is all about becoming aware of when and why you’re eating what you eat. When work is chaotic, you’re stressed, and time is short, it’s really easy to fall into automatic eating patterns that aren’t serving you. Whether that’s skipping meals, mindless snacking, or relying on quick, convenient foods, identifying those triggers is the key to changing those habits.

For example, if you notice that you tend to snack mindlessly during stressful moments or grab a sugary snack in between meetings or cases because it’s quick and easy, take a few days to write down what you’re eating, when you’re eating, and how you’re feeling at the time. This can help you spot patterns—like stress or hunger—that are causing you to make those choices.

And hey, it’s not about judgment here. This is just to help you understand your habits so you can take control. Once you know your triggers, you’ll be able to make better decisions when those same situations pop up again.

Step 2: Start Small with Intentional Changes

Once you’ve identified your triggers, the next step is to make small, intentional changes. You don’t have to completely overhaul your diet to get back on track. In fact, small changes are often much more sustainable in the long run, especially when you’re busy.

If you find yourself relying on processed snacks or quick fixes, start by making one small change, like adding more whole foods into your day. It could be as simple as bringing a bag of pre-cut veggies or a snack like Greek yogurt with a little jam mixed in, so you can control the amount of sweetness to make it less sugary.

When I was working as an ortho PA, I started doing just that. Instead of grabbing whatever snack was most convenient during a break, I’d pack something like Greek yogurt and a small amount of jam. It didn’t take any extra time in the mornings, but I felt so much better throughout the day. Small, intentional changes like that can have a huge impact on how you feel.

So, if you’re looking for a place to start, just think of one small thing you can do differently today. Maybe it’s packing a healthier snack for the day, or maybe it’s drinking an extra glass of water. Small changes add up over time and can help you build healthier habits without feeling overwhelmed.

Step 3: Plan Ahead, Even When You’re Busy

The next of the simple steps to keep eating habits on track when work is crazy is to plan ahead, even when you’re busy.

Planning ahead is one of the best strategies for maintaining healthy eating habits. I know planning can sound daunting when you’re already juggling a lot, but this doesn’t have to be a huge meal prep session where you spend hours in the kitchen. Even just having a rough idea of what you’re going to eat for the day can make a big difference in the choices you make.

And you’ll find that it’s one less decision you have to make when you’re already mentally-fatigued at the end of a work day. This is huge!

For example, you could take a few minutes in the morning to plan out your meals or snacks, or even the night before. I used to do this when I knew I had a particularly busy day ahead at the hospital. I’d plan to bring things like a simple salad with some lean protein or a smoothie I could have on the go. Even just knowing that I had a healthy option ready helped me avoid making impulsive decisions or grabbing unhealthy foods when I was hungry.

Think about what works best for your schedule and try to have a loose plan in place. Whether it’s bringing your lunch to work or preparing a few snacks in advance, having a plan helps you stay on track.

Step 4: Embrace Imperfection & Why Perfectionism Can Harm Your Progress

Now, I want to talk about one of the most important aspects of maintaining healthy habits when things get hectic: embracing imperfection. It’s tempting to think that if you can’t do something perfectly, it’s not worth doing at all. But that perfectionist mindset is actually self-sabotaging and can harm your progress.

Perfectionism often leads to giving up entirely if something doesn’t go exactly as planned. For example, if you have a day where you slip up and eat something less healthy, it’s easy to feel like you’ve blown it, which can lead to more unhealthy choices. This feeling of failure can quickly become a reason to give up altogether because you’re setting such a high standard that it becomes unachievable.

This mentality leads to feeling discouraged, and when you feel bad about your choices, it’s not exactly the best fuel to keep you motivated. Instead, it can drain your energy and make you more likely to quit. I want to encourage you to focus on progress, not perfection. Healthy eating is a long-term journey, and slip-ups are a natural part of the process.

When you let go of the need to be perfect and embrace consistency instead, you’ll find it much easier to stick with your habits—even when work gets crazy. So give yourself permission to be imperfect and keep going!

I’ve helped busy career women and women in healthcare just like you get on track and stay on track with their healthy eating habits using these steps and more. And I’d love to help you do the same!

If you’re feeling like you need a bit of extra support or a personalized plan to fit your lifestyle, I’m offering a free consultation where we can take a closer look at your specific eating habits and the challenges you’re facing. During this consultation, I’ll provide you with a clear, actionable treatment plan tailored to your situation—something that will fit into your busy life and help you move forward.

Think of it like a starting point for us to determine what’s really holding you back and how to get you on the right path to success. You can find the link to book in the episode description. The direct link to book is https://katemjohnston.com/consult I’d love to chat with you and help you take that next step toward feeling more in control of your eating habits.

So, to recap the simple steps to keep eating habits on track when work is crazy….

We’ve talked about identifying your eating triggers, making small, intentional changes, planning ahead, and embracing imperfection. These steps are designed to fit right into your busy life, no matter how hectic things get.

Remember, healthy eating habits don’t have to feel overwhelming, and you don’t have to do it alone. I’m here to support you, and I believe in your ability to make these small changes that lead to big results.

Thank you so much for listening today. Take care, and I’ll talk with you next week!