Back to Basics for a Busy Season: 5 Essential Habits to Anchor Your Well-being
- Lay Jordan
- Aug 9
- 8 min read
Ever feel like you're standing at the edge of a whirlwind season, wondering how you'll possibly maintain your well-being when life is about to kick into high gear?
Let me set a scene you may know all too well: your calendar is filling up with commitments, deadlines are approaching from multiple directions, your inbox is overflowing with requests that can't wait, social obligations are stacking up, and that crafted routine you've been nurturing for months is about to be tested in ways you hadn't anticipated. Your morning meditation, home-cooked meals, and consistent sleep schedule now seem at risk. The balanced ecosystem of your well-being suddenly feels fragile.
If you're nodding along, this post is for you.
As someone who constantly juggles ambitious dreams with real-life demands, I understand the anxiety that comes when external circumstances force us to adapt. Maybe you're starting a new job, heading back to school, or facing an event-packed month that requires you to shake up your routine. I've felt that tension when I've had to modify my workout schedule, extend work hours, or pull back from passion projects because something more urgent required my attention.
In my last post, I explored the importance of adaptability in our wellness journeys. The reality is that wellness encompasses many dimensions, and attempting to excel in all areas simultaneously during busy seasons is a direct path to burnout. That's precisely why returning to foundational practices becomes essential when life intensifies.
To be clear: this isn't about lowering your standards or shirking responsibilities. It's about energy sustainability. Pushing harder during seasons that are already expanding you doesn't showcase dedication. Instead, it wears you thin until you break. And once you've snapped apart, there's no predictable timeline for how long it will take you to return to a state where you can stretch without shattering.
So what's the answer when the pace of life picks up? Not adding more complexity—but returning to what truly works.
Back to Basics: The Power of Foundational Habits
The most transformative approach to navigating busy seasons isn't found in complicated new routines or the latest wellness trend. It's about stripping away the excess and recommitting to the fundamental practices that have always supported human wellbeing.
This "back to basics" philosophy isn't just practical. It's deeply aligned with what we understand about resilience and sustainable energy management. When our cognitive resources are stretched thin by external demands, simplifying our approach to self-care creates mental clarity and prevents the decision fatigue that compounds stress.
Think of these foundational habits as your personal infrastructure, the systems that keep everything else running smoothly. When the external world becomes more demanding, strengthening this infrastructure becomes not just helpful but essential.
The Cultural Shift Toward Foundational Simplicity
There's a certain elegance to this approach that mirrors broader cultural shifts toward intentional simplicity. This philosophy connects interestingly with the "clean girl aesthetic" - a lifestyle often criticized for seemingly stripping away individualism. However, I believe people gravitate toward this aesthetic when their minds are overwhelmed and they lack the mental capacity to make detailed decisions about makeup, clothing, or other expressions of individuality. While acknowledging the valid critiques of this trend, I see the reasons behind it as more nuanced than commonly portrayed.
Rather than simply conformity, I view this phenomenon as a response to burnout. When people's internal worlds feel chaotic, returning to basics provides necessary structure. Is the desire for a "clean" appearance merely about projecting an illusion of being put-together, or is it that simplifying external choices becomes essential when mental resources are depleted? While I acknowledge the valid criticisms of this aesthetic, I believe we should also consider the psychological factors at play. People might follow these trends not necessarily from insecurity, but from cognitive economy; they simply lack the mental bandwidth between their responsibilities, ambitions, and obligations. When cognitive resources are stretched thin, simplifying appearance becomes a practical response.
Additionally, many recognize the social reality that our external presentation can impact professional and personal opportunities, making streamlined aesthetics a pragmatic choice during overwhelming periods. When cognitive bandwidth is limited, simplifying our external expressions becomes less about conformity and more about self-preservation.
This mirrors other intentional simplicity movements: "clean living" removes unnecessary toxins from our environments, "minimalism" celebrates the freedom found in owning less, and this wellness approach similarly removes complexity from our routines during demanding periods.
We see this pattern in beauty trends too, with the rise of "skinimalism"- the understanding that a focused routine with fewer, more effective products often yields better results than complicated multi-step regimens. The philosophy remains consistent: when you honor and execute the fundamentals well, everything else falls into place.
The result isn't just survival through challenging seasons. It's a more grounded, energized presence that radiates from the inside out. By protecting and prioritizing these core habits, you create stability that allows for flexibility elsewhere.
Let's explore the five essential habits that serve as anchors during life's busiest seasons:
1. Prioritize Quality Sleep: Your Physical and Mental Reset
Sleep isn't merely rest; it's active recovery. During sleep, your brain processes information, consolidates memories, and clears metabolic waste. Your body repairs tissues, balances hormones, and restores energy reserves. Without adequate sleep, both cognitive and physical performance decline rapidly.
Why Maintain It During Busy Seasons:
When time feels scarce, sleep is often the first sacrifice we make. However, this creates a destructive cycle: less sleep leads to reduced productivity, which creates more time pressure, prompting further sleep reduction. Quality sleep actually enhances your efficiency, creativity, and decision-making—the very capabilities you need most during demanding periods.
Ways to Honor Sleep When Time Is Limited:
Create a non-negotiable sleep window (even if it's shorter than ideal)
Develop a 15-minute wind-down ritual that signals your brain it's time to rest
Remove devices from your bedroom (or use screen time limits)
If thoughts keep you awake, keep a notepad by your bed to offload them
Consider sleep quality enhancements: blackout curtains, white noise, cooler room temperature
If you truly can't get a full night's sleep, explore strategic napping (10-20 minutes can provide significant cognitive benefits)
2. Hydrate Consistently: Your Internal Support System
Water is not just a beverage, but a critical component of every cellular function. Proper hydration supports energy production, nutrient transport, temperature regulation, and waste removal. Even mild dehydration impacts cognitive function, mood, and physical performance.
Why Maintain It During Busy Seasons:
When overwhelmed with responsibilities, we often forget to drink enough water. Yet dehydration directly contributes to fatigue, headaches, difficulty concentrating, and irritability, all symptoms that further complicate an already challenging period. Staying hydrated is one of the simplest ways to maintain your baseline energy and mental clarity.
Ways to Honor Hydration When Energy Is Low:
Keep a water bottle visible in your workspace as a constant reminder
Set hydration alarms on your phone or computer
Connect drinking water to existing habits (before coffee, after bathroom breaks, etc.)
Use an app to track intake if visual progress motivates you
Infuse water with fruits or herbs if plain water feels uninspiring
Consume hydrating foods (cucumber, watermelon, oranges) as an alternative
3. Movement (Even 10 Minutes): Your Body's Natural Stress Relief
Movement is not just about fitness, but about maintaining the body's natural functions. Physical activity regulates stress hormones, improves circulation, boosts brain function, and promotes emotional well-being. Even brief movement breaks can reset your nervous system and improve focus.
Why Maintain It During Busy Seasons:
When schedules tighten, hour-long workouts might be unrealistic. However, completely abandoning movement often increases stress, reduces energy, and diminishes the mental clarity you need to handle complex demands. Brief, intentional movement provides both immediate benefits and prevents the complete deconditioning that makes returning to regular activity more difficult later.
Ways to Honor Movement When Time Is Scarce:
Take movement "snacks"(60-second stretch breaks between tasks)
Schedule 10-minute walks (perfect for quick mental resets)
Try desk exercises that can be done during calls or while reading
Integrate movement into daily activities (take stairs, park further away)
Use "movement transitions" between work tasks (5 squats before sitting down again)
Follow ultra-short workout videos designed for busy schedules
4. Nourish with Whole Foods: Your Sustained Energy Source
Food is not just calories, but information for your cells. Whole foods provide the complex matrix of nutrients your body needs to function optimally. They stabilize blood sugar, support brain function, and provide sustained energy without the crashes associated with processed alternatives.
Why Maintain It During Busy Seasons:
Busy periods often prompt convenience eating and sugar-laden "quick energy" options. While these might seem time-efficient, they create energy rollercoasters that undermine productivity and focus. Prioritizing even simplified whole food options helps maintain stable energy, mood, and cognitive function when you need them most.
Ways to Honor Nutrition When Convenience Calls:
Prep simple components once weekly (cooked grains, washed greens, cut vegetables)
Develop a repertoire of 3-5 quick, nutritious meals requiring minimal preparation
Stock quality convenience options (pre-cooked proteins, frozen vegetables, quality canned goods)
Keep nutrient-dense snacks visible and accessible
Consider nutrient-rich smoothies when sit-down meals aren't possible
Practice the "protein first" rule when eating away from home
5. One Daily Moment of Stillness: Your Mental Sanctuary
Stillness is not merely the absence of activity, but active mental restoration. These moments allow your nervous system to regulate, your mind to process information, and your awareness to expand beyond immediate demands. Regular stillness practices reduce stress hormones and improve emotional regulation.
Why Maintain It During Busy Seasons:
When overwhelmed by external demands, internal quiet often seems impossible or indulgent. Yet these moments of pause are what prevent mental fragmentation and emotional reactivity. A brief daily stillness practice helps maintain perspective, enhances decision-making, and prevents the all-consuming identification with busy-ness that leads to burnout.
Ways to Honor Stillness When Mind Is Racing:
Practice "threshold moments" by pausing briefly when entering new spaces
Use everyday transitions (morning wakeup, before meals, bedtime) for 60 seconds of breath awareness
Try "environmental meditation" by fully engaging with a single sensory experience (the warmth of your coffee, the sound of rain)
Use micro-practices like three conscious breaths before checking emails
Employ "sensory resets" by naming five things you can see, four you can touch, three you can hear, etc.
Schedule calendar appointments with yourself for 3-5 minute meditation breaks
The Back-to-Basics Philosophy: Less But Better
These five foundational habits aren't revolutionary, and that's precisely their power. They represent the timeless practices that have supported human wellness across cultures and throughout history. Their simplicity makes them adaptable to even the most demanding circumstances.
By focusing on executing these fundamentals well, rather than attempting to maintain elaborate wellness routines during busy periods, you create the stable foundation that makes everything else possible. This isn't about perfection, but about consistency in the practices that matter most.
Remember: these habits aren't separate from your productivity and effectiveness, but the very things that make sustainable performance possible. By protecting them during busy seasons, you're not just preserving your wellbeing, but ensuring your capacity to show up fully for everything that matters to you.
As you move into this busy season, which of these foundational habits will you recommit to as your non-negotiable anchor?
I hope you found these foundational habits helpful as you navigate your busy season. Remember, it's not about perfection but about consistency with these simple yet powerful practices that truly sustain your wellbeing when life gets hectic.
For more insights on creating stability during demanding times, tune into "A Little Atypical" on Monday, August 11th at 5 AM EST, where I'll be releasing a new podcast episode all about routines and managing the busy season. This episode expands on many of the ideas in this post, offering practical strategies for maintaining balance when your schedule feels overwhelming.
If you've resonated with this approach to simplifying wellness during busy times, it would mean the world to me if you would also subscribe to my YouTube channel, my Pinterest, and my TikTok account. On YouTube, I share complementary content ranging from Lifestyle Design posts to Digital "open when..." letters to lift your spirits when you need encouragement. You can also find my podcast episodes on YouTube or Spotify if you prefer to listen on the go.
I'm committed to honoring what feels right and continually working toward building the life of my dreams while helping you do the same. As you implement these back-to-basics practices, I'd love to hear which habit serves as your anchor during busy times. Don't forget to share this post if you found it inspiring, and I'll have more content for you soon.
Until next time butterflies 🦋
Sincerely yours,
Xoxo,
Lay 💋
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