Stop, Start, Continue: How to make real-life changes for busy mums
Making change doable.
When life is full as a busy mum, we don’t need more pressure with regard to healthy habits, we just need more clarity and direction. Between work, school runs, household duties, and all the emotional labour, it’s easy to feel like making healthy changes aren’t something you can manage right now. That’s where the Stop / Start / Continue framework comes in. It’s a simple, realistic tool to help you reflect, reset, and make sustainable shifts in your daily life.
I use this tool all the time in clinic. The idea is about making small, meaningful changes that support your energy, mood, and wellness without increasing overwhelm.
How the Stop / Start / Continue framework works
The framework is divided into three clear steps:
1. STOP: Let go of what drains you
The first step is to identify habits, behaviours, or routines that no longer serve you , anything that leaves you depleted, stressed, or frustrated.
Examples for busy mums may be:
Skipping meals or relying on snacks to get through the day
Doom-scrolling on your phone late at night
Finishing the kids’ plates instead of eating your own
Saying “yes” to everything, leaving no time for yourself
Stopping doesn’t mean giving up or failing; it means making space for what actually matters.
Every habit you stop creates room for energy, calm, and presence in your life.
2. START: Introduce one nourishing habit
Next, think about one small, achievable habit you could start, something that nourishes your body, mind, or spirit.
Examples could include:
Drinking a glass of water first thing in the morning
Adding protein to breakfast to stabilise energy
Taking three deep breaths before reacting to a stressful situation
Scheduling five minutes of journaling, stretching, or quiet reflection
The key is small steps, repeated consistently. A single tiny habit often has a ripple effect and can improve your energy, mood, and resilience to stress over time.
3. CONTINUE: Celebrate what already works
Finally, reflect on what’s already working in your routines and deserves to be maintained.
Examples might be:
Taking magnesium at night to support calm and sleep
Walking after dinner for movement and mental clarity
Batch cooking on Sundays to reduce midweek stress
Drinking herbal tea in the evening as part of a wind-down ritual
Continuing these practices reinforces positive habits and reminds you that progress isn’t always about adding more or taking things away, sometimes we need to celebrate and value what already works and maybe add on from there.
Why this works for busy mums
This framework offers clarity to you by making it easy to see what to stop, start, and continue without overthinking. It realistically it encourages small, actionable changes rather than dramatic overhauls, helping progress feel more achievable. At the same time, it’s empowering because it shifts the focus away from what’s “wrong” and toward what you can actively control and improve. By emphasising small adjustments that add up over time, the approach is also sustainable, supporting long-term gains.
How to use Stop / Start / Continue in your daily life
Grab a notebook or your phone right down your ideas under the three headings.
Be honest but gentle with yourself, no judgment, just awareness.
Pick one thing to start and one thing to stop this week; there is no need to do everything at once.
Review weekly, celebrate what you continued, and adjust where you need to in order to continue your journey with your healthy habits