Why Healthy Habits Are Hard to Stick to (Even When We Know Better)

You don’t need more health tips — you need strategies to turn knowledge into action. Here’s why midlife women struggle with habits and how to fix them.

We Don’t Need More Health Advice, We Need Consistent Habits

If I asked you how to boost your energy right now, you’d probably say:

• Eat better
• Exercise more
• Get more sleep
• Cut back on sugar and alcohol

Sound familiar? That’s because most of us ladies already know what to do for our health. The problem isn’t knowledge. The problem is putting healthy habits into action and sticking with them.

I was reminded of this at Dr Rangan Chatterjee’s recent talk in Australia. His message was clear: “Most of us don’t have a knowledge problem, we have an action problem.” And that’s exactly why so many women feel stuck.

Why Healthy Habits Don’t Stick

We often blame willpower when our exercise routine fizzles out or our healthy eating plan collapses after a stressful day. But here’s what really happens:

• A stressful event occurs (traffic, a work deadline, a moody teenager).
• We tell ourselves a story about it (“This always happens, I’ll never get on top of things”).
• That stress triggers unhelpful habits — reaching for chocolate, pouring a glass of wine, or scrolling on the couch instead of taking a walk.

It’s not the event that derails us. It’s our response. And once we understand that, we can change it.

The Mindset Shift Midlife Women Need

Healthy living is about more than meal plans and gym sessions. It’s about mindset, values, and action working together.

• Mindset: How you frame daily challenges.

• Values: What matters most to you (family, health, freedom, joy).

• Action: The small daily habits that align with those values.

When these three align, behaviour change doesn’t feel forced. It becomes part of your identity.

Why Saying No Is the Real Health Hack

For many women in their 40s, 50s, and 60s, the word no feels impossible. We say yes to everyone else — school rosters, family needs, work commitments — and end up exhausted.

Every 'yes' to someone else is often a 'no' to yourself. No to rest. No to exercise. No to preparing nourishing food. Learning to say no is one of the most powerful ways to create space for habits that actually support your energy and wellbeing.

Simple Daily Habits That Actually Stick

Forget overhauling your life overnight. Start with tiny actions that feel doable:

• Five minutes of strength training in your pyjamas.
• A short walk after dinner.
• Turning off screens at 9 pm.
• Adding protein to your breakfast.

These micro-habits build consistency. And consistency, not perfection, is what restores your energy.

 Our path towards health isn’t about knowing more — it’s about doing differently. When you shift your mindset, live by your values, and take small daily actions, your energy naturally improves.

You don’t need another diet or health podcast. You just need to start putting what you already know into practice.