Dear Melissa,
I really want to do the September Whole30, but it’s also a really busy time for me. Transitioning into fall is always hard with work, school, and a more structured routine. The Whole30 is so grounding for me, but it also requires time and attention. Can you write a “Whole30 for busy people?” Specifically, how to prioritize myself and my Whole30 commitment with everything else—good grades, work projects, running my kids around, exercise… help? —Busy Body
Hi Busy,
September does bring a big energetic shift for most of us. Our fun, more relaxed summer schedule is over, and we’re unceremoniously dumped back into a far more structured and often more richly-scheduled routine. Trying to balance your Whole30 with school, work, kids, fitness, or other obligations may seem overwhelming. However, the Whole30 is just a short-term commitment, which means you’ll only have to juggle this much for about a month and a half. And the benefits of a fall “reset” typically far outweigh the time or attention challenges it requires, even if this is your first Whole30.
I’m no stranger to richly scheduled seasons, and I’ve spent the last 16 years teaching people how to be successful on the Whole30. Here, I’ll share my best Whole30 tips for a busy life.
1. Ask yourself, “Which habits are foundational?”
When there is competition for your time and attention, I always start with, “What habit or commitment is going to have the biggest positive impact on other areas of my life?” Yes, school, work, kids, fitness, and other endeavors are all important. But bang for your buck, the Whole30 is going to have major benefits that spill over into every area of your life. More energy, fewer cravings, clearer focus, and better sleep is going to help you perform at school, work, and home. Investing a week into planning and prep, and spending a little time each morning and evening on your Foundations Course, meal planning and prep, and reflection will pay off big time.
Tip: Our Whole30 Foundations daily video course is like a Whole30 cheat sheet! Let me walk you through planning, preparation, and each day of elimination and reintroduction. I’ll help you avoid common obstacles, offer habit hacks that really work, and share more Whole30 tips for a busy life—in just 15-20 minutes a day.
2. Where can you do less?
If you’re adding Whole30 into a busy schedule, something has to give—nobody can truly cannot do it all. For this 45-day period, could you scale back your fitness efforts, knowing you’re taking great care of your body and health via the Whole30? Can you scroll, swipe, or watch less TV and use that time for homework, quality time with your kids, or more sleep? Can you let your Whole30 meals be simple, focusing on ingredients instead of recipes? Can you lean more on convenience products like Made By Whole30 meals or Whole30 Approved® dressings, sauces, bone broths, and on-the-go foods?
Tip: You can also protect your time, energy, and capacity and prioritize yourself with boundaries. September probably isn’t the best time to volunteer at your kid’s school, commit to planning a baby shower, or host your in-laws for a visit (unless they are supremely helpful and easy guests). Saying no now can protect Future You and help you achieve your health goals.
3. How can you communicate more?
You don’t have to tackle a busy season all on your own. Are there places you could ask for help? Are you able to delegate tasks at work, set up a carpool with the kids, get a babysitter for a few hours on the weekend, or join a study group to make homework easier? Even if you aren’t asking for help, communicating to your boss, co-workers, professor, or family that you have a lot on your plate in September can help you feel less alone, and less pressure to perform perfectly.
Tip: If, after sharing, your professor offers to extend your deadline, your boss offers to assign someone else to help with the project, or your mom offers to babysit on Saturdays—say yes! Don’t be too proud to let people help you when they offer. It feels good to help someone you care about, so think of it like a gift for both of you.
4. Where can you show yourself grace?
Finally, anytime you’re figuring out how to balance life, look for ways to practice self-care and self-grace. Let good enough be good enough when it comes to your Whole30 meals, even if you eat the same breakfast five days in a row. Let it be okay that you didn’t do the extra credit assignment this time. Applaud yourself for going for a walk, even if you can’t get your normal workout in. Remember, it’s just not helpful to shame yourself or beat yourself up for not doing the most, or doing it perfectly. Focus on the things you are doing well, and acknowledge all of your small wins—you deserve them.
Tip: Tracking your Whole30 non-scale victories (NSVs) is a great way to focus on the positive and high-five yourself for your efforts. Small wins are still wins! Even better if you can connect those wins to improvements (or potential improvements) in other areas of your life. Once you start looking for them, you’ll find them everywhere!
How to do the Whole30 when you’re busy
The Whole30 is hard—there’s no way around that. But it gets easier fast. Within two weeks, your body will be better adjusted to your Whole30 meals, your energy and sleep should be on the upswing, and you’ll find meal planning, grocery shopping, and label-reading takes up far less time and energy.
Let the program ground and guide you through your deadlines, deliverables, obligations, and efforts. The benefits will be well worth the extra effort, and I bet before September is up, you’ll feel totally in the groove, and happy you prioritized your goals and stuck to your commitment.
Good luck this fall!
Melissa
