7 Tips to Start (and Stick to) Healthy Habits Post Menopause

You don’t have to do it alone!

Let’s be real— peri-menopause and menopause can feel like navigating a hormonal rollercoaster, complete with unpredictable mood swings, sleepless nights, and surprise hot flashes.

I’m now 60 and still navigating the menopause rollercoaster - not fun!

So, when someone tells you, “Just create some healthy habits,” it’s tempting to roll your eyes and reach for the chocolate.

But here’s the thing: healthy habits can actually help you feel more like yourself again- more energized and less like you’re up one minute and down the next.

I love James Clear’s book, Atomic Habits - it’s chock full of practical, insightful strategies and tips to help you create new healthy habits that stick!

I use these strategies every day with myself and my wellness coaching clients and they work!

I’ve pulled 7 tips from my coaching process that are perfect for busy, fabulous women over 40 who are ready to feel good, even when hormones have other plans.

1. Start Small (Like, Ridiculously Small)

Forget big, sweeping changes. Start small—like tiny small.

My motto is “Small sustainable steps lead to big results!”

For example - Want to start to exercise?

Commit to 2 minutes of walking everyday. Seriously just 2 minutes!

Or want to improve your flexibility? Stretching while waiting for your coffee to brew, one minute.

Want to start doing yoga more frequently, start with doing one, yes, just one yoga pose a few times a week.

It's less about what you do (the workout), and more about creating a habit of showing up, and proving to yourself that you can do it.

So start ridiculously small, and once that’s a habit, you can add a little more.

Want me to email you one yoga pose a week that takes no longer than 2 minutes to do? Click here: SEND ME A WEEKLY YOGA POSE

2. Stack One Habit Onto Another You Already Do

Habit stacking is like piggybacking your new habit onto an old one.

For example, If you always brush your teeth in the morning, follow it up with a quick mindfulness exercise.

Or stretch while binge-watching your favourite drama (hello, multitasking!).

Or go for a 5-minute (short) walk every day after lunch.

You get the idea!

3. Make It Too Obvious to Ignore

Let’s face it—if it’s out of sight, it’s out of mind.

Want to start walking more often? Put your walking shoes right by the door or leave your water bottle in plain sight.

It’s a super obvious nudge to remind you to walk.

Want to do yoga more often?

Put your yoga mat out where you can see it and leave it there so it’s too obvious to ignore.

4. Set Up Your Space for Success

Environment is everything. Don’t make things harder on yourself!

Want to eat more healthy?

Stock your fridge with easy-to-grab healthy snacks and keep the chips hidden (or better yet, don’t buy them).

Also, putting your yoga mat where you’ll trip over it will help to set you up to do yoga too!

One less thing to do to get started!

5. Make it Attractive - Have Fun!

Make new habits something you want to do, not something you dread or “have” to do.

Hate walking? Grab a friend and catch up while you stroll.

Or treat yourself to a fabulous playlist that makes you want to move. (Yes, 80s jams count.)

Or do what I do, listen to your favourite podcast while working out.

6. Keep It So Simple and Easy It’s Silly

When you start small, you make success inevitable. Clear calls this the two-minute rule.

Want to journal every night?

Start by writing just one sentence.

Want to meditate? Sit quietly for one minute.

Success is about showing up and creating, then reinforcing a new habit which will become easier over time.

For example, once you’re in the habit of meditating for one minute or writing one sentence in your journal, it becomes much easier to meditate for another minute or write another page, get it?

7. Make it satisfying.

Why? Because if something feels good, you’re way more likely to do it again!

Here are three ways to make new habits satisfying:

Track Your Progress: Use a habit tracker or even a simple calendar to mark off each day you stick to your habit.

Watching those checkmarks or streaks grow is super motivating!

Pair It with a Treat: Reward yourself with something small and enjoyable after completing your habit—like a cup of your favourite tea after a 2-minute stretch session.

Celebrate Your Wins: Take a moment to appreciate your win, no matter how small!

Celebrating—even in a small way—makes the habit feel like a win and keeps you coming back for more.

The key is to create a sense of accomplishment or joy so your brain says, “Hey, that was fun—let’s do it again tomorrow!”

8. Get Your Cheer Squad

Remember, you don’t have to do this alone.

Surround yourself with people who inspire you and who’ll celebrate your wins with you!

Join a community of like-minded people who get it and who’ll cheer you on!

(Hint, hint: check out Bloom, my online yoga and wellness for women community 😁).

9. Accountability Works!

Get a trainer, join a yoga class, find an accountability buddy, or join a community where everyone gets what you’re going through and can help to hold you accountable.

Check out my Accountability Coaching program to see if it’s right for you.

And One More Thing… Don’t Sweat the Slip-Ups

Life happens.

Sometimes you’ll miss a day or eat all the cookies (been there).

What matters is not letting one “off” day derail you.

Show up again tomorrow.

Progress over perfection, always.

Building healthy habits during menopause isn’t about willpower or being perfect.

It’s about making small, realistic changes that fit your life right now.

Start with one tiny habit today, and before you know it, you’ll be feeling like the best version of you—hot flashes and all.

IN CASE YOU DON’T KNOW ME…

I’m Karin, a certified Yoga Teacher and Wellness Coach.

I help women over 40 live healthy, happy and pain-free!

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