How to Stay Motivated and Consistent as a Mom (Even on Overwhelming Days)

Do you ever feel like staying motivated and consistent is nearly impossible in motherhood?

Between sleepless nights, busy schedules, and the never-ending to-do list, keeping up with your personal goals can feel daunting. But here’s the thing—motivation doesn’t just appear. It’s built through intentional habits and mindset shifts.

In this episode of Wellness with Vanda, I’m sharing five simple yet powerful strategies to help you create consistency and stay motivated—even when things feel overwhelming.

1. Establish Your Bare Minimum

The first step in maintaining consistency is to set a realistic bare minimum. This is the non-negotiable baseline you commit to, even on your worst days.

Ask yourself:
How much water will I drink daily?
How many steps or minutes of movement will I prioritize?
What’s my ideal bedtime for adequate rest?

Your bare minimum should be sustainable. On days when motivation is low, having this foundation keeps you from completely falling off track.

2. Implement Your 2NN (Two Non-Negotiables)

Your 2NN (Two Non-Negotiables) are two small but meaningful things you do just for yourself every day. These moments of joy help prevent burnout and keep you in tune with your needs.

Your 2NN could be:
Drinking your favorite tea outside
Listening to an audiobook while walking
Taking a bath before bed

The key is to choose simple, enjoyable activities that are easy to incorporate daily.

3. Surround Yourself with the Right People

Your environment influences your motivation. Connecting with people who have similar goals makes it easier to stay on track. This could be:

Friends who encourage healthy habits
Virtual communities focused on wellness
A supportive accountability partner

When you surround yourself with people on the same journey, consistency becomes second nature.

4. Define Your Why and Visualize the Outcome

Staying motivated requires digging deeper into why you want to reach your goal.

Ask yourself:

Why is this goal important to me?
How will my life improve once I achieve it?
What emotions will I feel when I reach this goal?

Journaling on these questions regularly can keep you connected to your bigger vision, making it easier to push through tough days.

5. Balance Discipline with Rest

There’s a fine line between listening to your body and making excuses.

Yes, rest is important. But be mindful of when you’re truly needing a break versus when you’re letting motivation slip.

If skipping a workout, make sure it’s due to exhaustion—not just convenience.
If you’re tired, opt for a gentler movement instead of skipping completely.
Hold yourself accountable but allow flexibility when needed.

Consistency is built on self-discipline—not just motivation.

Final Thoughts: Take Time to Reflect

These five strategies are designed to help you stay on track without feeling overwhelmed. To make the most of them:
Journal about your bare minimum and non-negotiables.
Reflect on your “why” and visualize your success.
Surround yourself with people who uplift and encourage you.