Feeling Scattered This Summer? Here’s How to Build a Routine That Actually Works

It's July, and if you're like me (or any of my friends and clients) you're navigating the beautiful chaos of summer with a mix of excitement and...let’s be honest...a touch of overwhelm.

Summer brings a welcome break from the rigid school-year schedule, but it also disrupts the routines that kept us anchored. One day you're chauffeuring kids to camp, the next you're working from home with children underfoot, and then you're trying to squeeze in family vacations between it all.

No wonder so many of us end up feeling like our own health habits have gone completely off the rails by mid-July! 🙃

The "Routine Paradox" of Summer

Here's something that might sound contradictory: during times of less structure (like summer), we actually need MORE intentional routines.

Why? Because predictable routines free up mental bandwidth! When certain decisions are on autopilot, your brain has more energy for FUN and all the unexpected “stuff” life throws at you.

Here are five ways to create a summer rhythm that supports your wellbeing:

1.     Identify Your Non-Negotiables

What are the 2-3 habits that make the BIGGEST difference in how you feel? These become your anchors – the actions that structure your days regardless of what else is happening.

For me, these include:

• Moving my body in some way daily

• Eating at regular intervals daily (3 meals and occasionally a snack)

• Getting adequate protein at meals

• Consistent bedtime routine

Notice I didn't say "45-minute workout" or "meditation at 6 AM."

2.     Create Flexible "If-Then" Plans

The secret to maintaining habits during unpredictable times is having pre-made decisions for different scenarios. Here are a few examples:

• If my morning workout doesn't happen, then I'll do a 10-minute strength circuit while dinner is cooking or in-between meetings

• If I don’t take the time to pack a lunch (or forget my lunch at home), I’ll either one of my pre-planned “go-to” meals from the local Panera (for example) OR tap into the protein-rich snacks that I stash in my car (or office) to stay fueled

• If we're eating out, then I'll order protein and veggies first, and decide ahead of time if I’m going to drink alcohol or eat dessert

These "if-then" plans take the decision-making burden off in the moment, when willpower might be low and ice cream seems like the answer to everything. 😉

3.     Bundle Habits with Summer Activities

Look for ways to pair health habits with summer-specific activities:

• Walk the pool deck or stretch while watching your kiddos swim

• Use vacation hotel stairs as your morning "stair climber"

• Make a game of trying a new vegetable or fruit each week at the farmer's market

• Go for a walk on the beach or stretch in between making sandcastles

• Grab another Mom and walk while the kids are warming up before the baseball game

This way, summer activities become triggers for healthy habits rather than disruptions.

4. Master the Art of "Good Enough"

Summer is the perfect time to embrace what I call "minimum effective dose" health habits:

• A 15-minute workout is infinitely better than a missed 45-minute session

• A protein shake in the car beats skipping breakfast entirely

• Five minutes of breathwork trumps no stress management at all

Remember my "all or something" approach? Summer is PEAK "something" season!

5. Batch and Plan When You Can

Use the pockets of predictability in your summer to set yourself up for success:

• Prep portable protein options on Sunday (hard-boiled eggs, egg “muffins”, ground turkey to add to salads or rice bowls, Greek yogurt parfaits)

• Keep a "grab and go" exercise bag in your car (resistance bands, walking shoes)

• Download podcast episodes, make a playlist, or plan to talk with a friend to entice you to go for a walk

This "pre-decision making" preserves mental energy for enjoying the spontaneous moments summer brings.

Putting it all together…

Ready to create your summer rhythm? Let’s create your action plan:

1. Identify your top 2-3 non-negotiable habits

2. Create ONE "if-then" plan for your most common summer disruption

3. Look at next week's schedule and identify potential challenge points

4. Pre-decide your "minimum effective dose" for those challenging days

5. Plan ahead to free your brain up for the fun stuff

The goal isn't perfection—it's consistency and flexibility working together so you can feel your best AND fully enjoy those fleeting summer moments.

Want more practical strategies for maintaining healthy habits during busy times? Grab my free guide "Ten Secrets to a Happier, Healthier You" HERE. Inside, you'll find simple, proven strategies that fit into your real life.

P.S. Summer schedule got you frazzled? I'm offering special "Summer Rhythm Reset" sessions this month to help you create a flexible routine that helps you feel your best (without sacrificing summer fun). Schedule a session HERE or email me at Tracey@TraceySmithLifeCoach.com to get started!