Caring Through the Chaos

Tiny habits for loud seasons (post-menopause edition)

Let’s be honest: life can sometimes stop feeling like a smooth ride and start being…well, a lot. Work deadlines stack up, family needs multiply, your to-do list seems to start expanding exponentially, and the routines that used to make you feel grounded slip through your fingers.

Take it from me - if that's happening to you, you haven't failed. Life just packed a bigger punch and temporarily knocked you out of the ring.

This past year, even I hit my limit. I coach women to build tiny, realistic habits, or what I like to call BAMs (bare-ass minimums), so health doesn’t fall apart when life gets messy. And still, with injuries, illness, travel, admin avalanches, and sleep going rogue, my own rhythm went way off-beat. So I’m regrouping. Not with a 47-point masterplan that's guaranteed to collapse by Thursday, but with a more sensible reset built on micro-wins.

If you’re in a similar season, this one’s for you.

Chaos crushes good intentions (and why tiny habits still win)

When life gets extra loud and you don't protect your healthy habits, your brain can start running on fumes pretty quickly, especially in midlife when brain fog is a real thing. Decision fatigue sets in, stress hormones spike, and even the simplest tasks can feel heavy. And that familiar “just try harder” strategy? It completely backfires.

What actually works is lowering the bar so far you can't even trip over it in your slippers. Look at it as focusing on identity before outcome: do something small, finish it, and let that tiny win whisper in your ear, “See? You’re still the kind of person who takes care of herself.” Seriously. Drop the "go big or go home" mentality. I mean, what has it ever really done for you?

Meet BAMs: Bare-Ass Minimums

One of my favourite strategies is using BAMs (if you've worked with me before, I'll bet you're smiling right now!). What I love about BAMs is that they're simple. Undemanding. YOUR choice. These are non-negotiable micro-actions you can complete, even on your worst day. They’re:

• Tiny (ideally under five minutes)

• Crystal-clear (no vague intentions)

• Finishable (you know when it’s done)

So here's what I'm going to do now - pick one BAM per pillar: THINK, EAT, MOVE, LIVE - and run with them for two weeks. Track them daily with a simple tick, not a thesis in a journal. It's OK to miss once - just resume with the next rep. That’s it. No drama.

The BAMs Menu (a few of my ideas - choose yours from the list, or come up with others that fit your life):

THINK

• Three deep breaths and one sentence of gratitude.

• Write one line: “Today I’ll feel successful if I… [one thing].”

• Put tomorrow’s first task on a sticky note and put it on your monitor or keyboard.

EAT

• Drink a glass of water before your first tea or coffee.

• Add a palm of protein to your first meal.

• Add one fist of veg to any meal today.

MOVE

• Ten-minute brisk walk (outside if possible; inside if not).

• Two moves x 10 reps (e.g., sit-to-stand and wall push-ups).

• Stretch hips and chest while the kettle boils.

LIVE (sleep, stress, environment)

• Daylight before 10 a.m. for five minutes.

• Screens off 30 minutes before bed (set an automatic shutdown or app limit so you don't have to think about it).

• One minute legs-up-the-wall or box breathing.

My 2-Week Reboot (steal this if it works for you!)

Week 1: Stabilise

• Morning light + hydration before caffeine.

• Ten-minute walk daily (fortunately I have a dog, which helps).

• Device curfew: 30 minutes before bed.

• Evening exhale: one minute of breathing or legs-up-wall.

Week 2: Layer gently

• Keep Week 1. Add:

  • Protein touchpoint at the first meal.

  • Two strength sessions (there are loads inside Club Fabulous Beyond 40); add a third if energy allows.

  • Three “downshifts” across the day (60 seconds each): slow breath, long exhale, or a mindful pause between tasks. I'll use my Pomodoro timer to remind me.

Let's talk about real life

Let's get real - you WILL miss one. And when you do, you’ll be tempted to bin the lot. Don’t.

Missing once is human; missing twice starts a pattern. Resume at the next opportunity. Imperfect action still compounds.

Your mindset is what keeps you steady

• Kind ≠ weak. Compassion is rocket fuel for consistency. I spent years fighting with my inner drill sergeant. I finally fired that guy and never looked back.

• Something > nothing. A short walk still benefits your brain, mood, and sleep. Even 2 minutes counts!

• Subtraction is a strategy. Remove friction and set yourself up for success: set your water glass by the kettle, put your trainers by the door, charge your phone outside the bedroom (or at least across the room!).

• Identity anchors. You’re not chasing perfection; you’re practising being the woman who keeps promises to herself, especially tiny ones.

My commitment (and your invitation)

I’m rebuilding my morning bookend (brief mindfulness, water, light), bringing back my afternoon walks and consistent strength sessions, and re-establishing an evening wind-down routine that respects my sleep. I’m also scheduling study blocks three times a week and a daily 15-minute tidy, because visual calm is super zen for your nervous-system.

If you want company, pick four BAMs, one per pillar, and do them along with me for 14 days. Keep them tiny. Keep them doable. Then tell me how it’s going.

If you’d like help choosing the right BAMs for your body, energy, and season, book a Menopause Impact Assessment, a low-cost, high-clarity chat that gives you a personalised plan. The fee is credited towards Club membership if you join within 14 days. Either way, you’ll leave with a map you can actually follow. Read the session details HERE.

Positive. Messy. Action. That’s your assignment.

—Juli