Black Women’s Wellness: Inspiring Mental, Physical, and Social Health – Seasonal Sister Podcast

7 Secrets to Consistent Healthy Habits: Making Wellness Fit Into Your Life

Episode Notes

Ever feel like living a healthy lifestyle is more exhausting than it should be? You’re not alone! In this episode of the Seasonal Sisters Podcast, host Janice Saunders breaks down seven simple, science-backed strategies that make healthy habits easier to stick to—no willpower required.

From starting small to temptation bundling, Janice shares practical ways to stay consistent with your wellness routines without stress, guilt, or overwhelm. Plus, learn how the Spring Consistent Healthy Habits Challenge can help you hit the reset button and embrace a fresh start this season.

Key Topics Discussed:

Start Small: Why setting tiny, achievable goals leads to long-term success.
Be Flexible: The science behind adjusting your schedule to make consistency easier.
Temptation Bundling: How to pair a healthy habit with something you already love doing.
Meal Planning Simplified: The power of choosing one day per week to set yourself up for success.
Sandwiching Habits: How to stack healthy habits onto routines you already do (like brushing your teeth!).
Giving Yourself a Mulligan: Why self-compassion is essential for sticking to wellness routines.
Daily Gratitude Practice: How shifting your mindset can improve your health and happiness.

Practical Wellness Tips from This Episode:

Start with one small change—even seven minutes of movement or mindful breathing can make a difference.
Stay flexible—ditch rigid schedules and fit movement in when you can.
Use temptation bundling—only listen to your favorite podcast while walking or exercising.
Plan meals on the same day each week—make healthy eating easier and more budget-friendly.
Attach a habit to something you already do—like balancing on one leg while brushing your teeth to improve stability.
Practice self-compassion—skip the guilt and simply start again tomorrow when life happens.
Gratitude changes the brain—focus on what’s working in your life to create a more positive, sustainable wellness mindset.

Join the Spring Consistent Healthy Habits Challenge!

Ready for a fresh start this season? Join Janice and the Seasonal Sisters community for a 5-day challenge designed to help you:

Exchange ideas and build consistency in your health routines.
Get on-the-spot live coaching to break through barriers.
Enjoy a Spring Wellness Guide with recipes, journal prompts, and self-care strategies.
Connect with a supportive sisterhood of women on the same journey.

Call to Action:

What’s one small habit you’ll start today? Share it with a Seasonal Sister and join the challenge to build consistency together! Until next time, phone a friend—because staying connected is a healthy habit.

Episode Timestamps;

00:00 Introduction and Seasonal Change

01:15 Spring Consistent Healthy Habits Challenge

03:00 Welcome to the Seasonal Sisters Podcast

03:58 The Importance of Consistent Healthy Habits

06:42 Start Small: The First Step to Consistency

09:22 Be Flexible with Your Health Goals

11:01 Temptation Bundling Explained

12:31 Meal Planning for Success

15:17 Sandwiching Healthy Habits

18:47 Giving Yourself a Mulligan

21:21 The Power of Gratitude