01/21/26

#237 The 30-Day Habit Tracker That Actually Works

The 30-Day Habit Tracker That Actually Works

If you’re anything like me, you’re a great planner… but not always a great doer.

I’ve spent years writing beautiful goal lists — health goals, weight-loss goals, business goals — only to find myself setting the same goals year after year and wondering why nothing really changed.

The problem isn’t motivation.
It’s how our brains are wired.

Why Big Goals Don’t Stick

Our brains love familiarity. Even when our current habits aren’t serving us, they feel safe. Change asks us to step outside that comfort zone, and that’s where most New Year's intentions fall apart.

We live in the future of the goal instead of taking the daily actions that actually move us toward it.

And whether your goal is:

Losing weight
Improving blood sugar or cholesterol
Sleeping better
Drinking less alcohol
Getting fitter or stronger

The truth is this:

👉 Big results come from small, consistent daily actions.

The “Messy Middle” of Change

All change follows the same pattern:

Hard at the start
Messy in the middle
Worth it in the end

In my nutrition practice, I see this all the time. Women start with enthusiasm and commitment, but once the newness of working together wears off, old habits creep back in.

That’s exactly why we created the 30-day habit tracker for our Outlook for Life members.

Why a 30-Day Habit Tracker Works

Instead of getting overwhelmed by the big picture, we work in 30-day containers.

Thirty days is long enough to create momentum, but short enough not to feel daunting.

Most people can commit to something for 30 days — especially when it’s one or two simple actions.

And there’s something surprisingly powerful about ticking a box each day.
It’s like a five-year-old with a sticker chart — a little gold star that says “I did what I said I would do.”

That builds confidence.
And confidence builds consistency.

Start With Low-Hanging Fruit

The key is choosing habits that are:

Easy to do
Not overwhelming
Directly linked to your bigger goal

For example, if your big picture goal is to lose 10 kg, a brilliant place to start is hydration.

Habit #1: Drink Enough Water

As we go through menopause, our thirst signals become weaker — many women simply don’t feel thirsty anymore.

But every process in your body that:

Digests food
Burns fat
Produces energy

Requires water.

So a simple habit might be:
➡️ Drink 2–3 litres of water every day for 30 days.

Tick it off daily. Simple. Powerful.

Habit #2: Plan Your Food

Another game-changer is food planning.

When you plan your food ahead, you’re eating on purpose — not reacting, grazing, or winging it when you’re tired or stressed.

Your habit might be:
➡️ Write and follow a weekly food plan.

Every day you follow through? Tick.

Habit #3: Prioritise Sleep

You can eat well and exercise regularly, but if you’re not sleeping enough, weight loss becomes much harder.

Sleep deprivation:

Increases hunger hormones
Reduces willpower
Sabotages fat loss

A simple habit:
➡️ Be in bed by 10 pm.

Again — tick it off daily.

How to Score Your 30 Days

At the end of 30 days, give yourself a score.

If your goal was 2 litres of water daily and you managed it on 21 days, your score is 21/30.

From there, decide:

Do I repeat this habit for another 30 days to reinforce it?
Or am I ready to add a new one?

This approach, repeated month by month, creates extraordinary change over a year.

Habits Can Be Fun Too

Not all habits need to be serious.

Over the years, I’ve done:

30 days of handstand practice
30 days of decluttering one room
30 days of wearing a white shirt to work (and not spilling coffee on it!)

The point is engagement. It should feel satisfying — not punishing.

Habit Ideas Based on Your Health Goals

If your focus is blood sugar control or metabolic health, your 30-day habits might include:

A 10-minute walk after dinner
7,000 steps per day
No white flour or sugar
No carbs at night
Eating breakfast within two hours of waking

Choose one to three habits only. More than that becomes overwhelming.

How to Use a Habit Tracker Successfully

To recap:

Look at the big picture of what you want to achieve
Choose 1–3 simple habits that move you closer
Print out a habit tracker
Keep it somewhere visible (fridge, office wall)
Tick it off daily
Score yourself at the end of the month
Repeat or progress

No beating yourself up.
No quitting halfway through.
Miss a day? Reset and keep going.

Want More Accountability?

If you feel you need support, structure, and accountability to reach your health goals in 2026, I’d love you to join me in my February 12-Week Challenge.

It’s designed specifically for midlife women who want sustainable weight loss, better energy, and habits that actually last.

👉 Join the February 12-Week Challenge – click here

I’m always here to support you with nutrition, movement, and mindset.

Next week on the podcast, I’ll be answering one of the most common questions I get lately: breakfasts — what to eat, when to eat, and why it matters more than you think.

See you then x