If you feel like New Year goals were easier in your 30s, you’re not imagining it.
After 45, your body is changing. Hormones affect sleep, energy, stress, mood, and cravings.
And when your body is tired and stressed, motivation fades fast.
That doesn’t mean you’re failing.
It means your body needs a different strategy.
So If Motivation isn’t the Problem, What is?
Motivation Isn’t the Problem. Systems Are.
Most women were taught to rely on willpower alone.
“I just need to try harder.”
“I need more discipline.”
“I should be able to stick with this.”
But willpower is unreliable when you’re exhausted, busy, and caring for everyone else.
Instead of asking, “How can I be more motivated?”
A better question is, “How can I make this easier to repeat?”
Even on my worst day.
That’s where systems come in. Systems are the routines and habits that support your goals, even on low-energy days, busy days, or days when everyone else needs something from you.
Why Big Resolutions Backfire in Midlife
Big goals sound inspiring such as:
- Work out five days a week
- Completely cut out sugar
- Meal prep every Sunday
But big changes require big energy.
And in perimenopause and menopause, energy is often the first thing to drop.
When the plan is too big, it feels overwhelming.
And when overwhelmed, you’re more likely to quit.
What works better is starting small and building momentum.
Habit Stacking: The Secret to Consistency
One of the simplest tools I teach my clients is called habit stacking.
Habit stacking means attaching a new habit to something you already do every day.
Instead of trying to remember something new, you connect it to an existing routine.
For example:
- While your coffee is brewing (or tea is steeping) → take three deep breaths or say a short prayer
- After brushing your teeth at night → read a book for two minutes
- After dinner → walk for 10 minutes before sitting down
- Before drinking coffee → eat protein first
These habits may seem small, but they are powerful because they are easy to repeat.
Consistency matters more than intensity.
Why This Matters for Hormones and Health
Your body in midlife is more sensitive to:
- Stress
- Blood sugar swings
- Lack of sleep
And all of these affect your hormones.
Small daily habits help regulate your nervous system, stabilize energy, and reduce inflammation.
When your body feels safer and more supported, everything gets easier, including sticking with healthy routines.
This is why I focus on building sustainable habits, not quick fixes.
How You Can Start This Week
Instead of making another big resolution, try this:
- Choose one small habit you want to build
- Attach it to something you already do daily
- Keep it so easy you can do it even on tired days
That’s how habits stick.
You Don’t Have to Do This Alone
If you’re tired of starting over every January, you may need support, not more pressure.
Inside my Thrive After 45 coaching program, I help women build habits that support physical, mental, emotional, and spiritual health, in a way that fits into real life and your changing hormones.
If you’re ready to stop relying on willpower and start building systems that support you, I’d love to help.
👉 Book a free wellness consult to talk or learn more about how to work with me. I’ve helped others and would love to help you, too. You deserve habits that work with you, not against you.
After suffering my own health crises, I returned to school to train to be a National Board Certified Health and Wellness Coach. Now I work with women in perimenopause and menopause who also struggle with digestion, fatigue, hormonal and weight issues, and stress. We build habits that support the whole body, mind, and soul, not just the scale. If you need help from someone who’s not only helped clients but who also has been in your shoes, reach out and schedule here a free 20-minute consult. — Leah Cheshire, NBC-HWC
