June 4, 2025 • 13 mins
How to Start Small and Actually Move Forward
You’ve decided to start small—yay! But now comes the big question: where do I begin?
In this follow-up to last week’s episode on small beginnings, we’re getting practical. Because as a tired, busy mom, it’s not enough to want change—you need a plan that actually works with your real life (not your fantasy one).
In this episode, I’ll walk you through how to choose your next step, create a plan that feels doable, and stay motivated even when life gets chaotic.
You’ll learn:
- How to identify the right area to focus on.
- A simple framework for creating your own wellness plan.
- The power of knowing your “why” and building habits that last.
- Questions to ask when planning around obstacles, support, and timing.
- How to make your health changes enjoyable, not exhausting.
If you’re craving change but feel stuck on where to start, this episode is your blueprint.
Tune in and let’s make your small step actually stick!
Submit a question for the podcast here. I can't wait to hear from you!
SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.
WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.
Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.
- Want to make sure coaching is right for you? Book a FREE Discovery Call here!
RESOURCES:
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jerusha (00:01):
Welcome to Tired Mommy Revival.
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
In the last episode, we talked aboutnot despising small beginnings.
How tiny consistent stepsare often the thing that lead
to big health breakthroughs.
But today, we're taking thatconversation one step further.
Because if you're anythinglike me, you've probably had
(02:10):
this thought, "okay, I get it.
Start small.
But how?
Where do I even begin?"
Especially as a tired, busy mom, evensmall changes can feel like big decisions.
So in this episode, we're gettingsuper practical and real about how
to choose your next step and create aplan that works with your actual life.
(02:34):
Let's dive in.
Here's the truth, thereis no perfect first step.
The best place to begin iswherever you're ready to start.
So how do you find that?
Start by paying attention to your ownthoughts, phrases like, "I really need
to", "I know I should probably", "I wishI could just", "I'd like to be able to".
(03:00):
You finish the sentence.
Those things are all clues.
They reveal areas where something'salready stirring in your heart.
Instead of trying to guess the "right"step, lean into what's already coming
up for you and think about what'schallenging you most right now.
Are you constantly exhausted,feeling bloated and uncomfortable,
(03:23):
struggling to sleep?
Choose one area that feels most impactfuland relevant to where you are today.
That's your starting line.
Once you've chosen your focus,pause and take inventory.
Ask yourself, what am I currentlyexperiencing in this area?
And how is it affecting my dailylife, energy, mood, or relationships?
(03:48):
Be honest.
Maybe your blood sugar crashesare making you cranky and short
with your kids by 3:00 PM.
Or your bloating is making youdread getting dressed every morning.
Or maybe you just don't feel like yourselfanymore, and that's weighing heavy.
Whatever it is, acknowledge it.
Don't judge it.
(04:08):
This step is all about awareness.
Now let's shift the vision.
Ask what would I rather experience?
What kind of life do I want to create?
This isn't about unrealistic expectations.
It's about hope.
You might want to feel lighter in yourbody, to have energy in the afternoons
(04:31):
without another coffee, to enjoy mealswithout digestive drama, or to fall asleep
without lying there wired and tired.
Get clear on what you're working toward.
It helps your brain move fromsurvival mode into intentional action.
Now that we've identified your startingpoint, what's not working and what you
(04:53):
want to experience, step number four iswhat's one thing you're willing to do?
Here's where we get real.
This is one thing you're actuallywilling and able to do to
move the needle in this area.
Not 10 things.
Not a full routine.
Just one small step inthe right direction.
(05:14):
Maybe it's swapping your sugarybreakfast for something protein rich.
Maybe it's going to bed 15 minutesearlier, or drinking water before coffee.
Or maybe even taking a 10minute walk after lunch.
Ask yourself this question,what feels doable?
What fits into my life today?
(05:35):
Not my fantasy life, but my real one.
Let the answer be simple and sustainable.
Next, let's talk about knowing your why.
Here's the part we always skip, and it'swhy so many of our goals fizzle out.
It is because we don't root them in a why.
(05:57):
Without a why our best intentionsget buried under the laundry,
the carpool, and the Costco runs.
So ask yourself, why is thischange important to me and
what's at stake if I don't do it?
Maybe you're tired of feelinglike a stranger in your own body.
I know I've certainly been there before.
(06:19):
Or maybe you want to feelstrong enough to chase your kids
without crashing by 5:00 PM.
Maybe you want to age well andavoid the health struggles you've
seen in other family members.
Your why doesn't have to sound noble.
It just has to be real.
Because when you don't feel like doingthe thing you committed to, your why
(06:40):
will be the reason you show up anyway.
So now that you've picked your smallstep, and rooted it in a strong why,
it's time to create a real plan.
Ask yourself, what will thischange look like in daily life?
Think about the actualsteps that need to happen.
When will I do it?
(07:00):
What time of day will it happen?
What trigger will remind me toincorporate this new routine?
And you also need to think about whatobstacles might come up because if
you have toddlers, you have obstacles.
As a mom, it seems like there'salways something that's coming
up to sabotage our best goals.
(07:22):
So think about it in advance andlet's come up with some solutions
so that you can stay on track.
Last, you want to think aboutwho can help support me?
Whether it's your sister, your spouse,or your neighbor, your best friend.
Find someone who you can shareyour goals and your plan with, and
(07:45):
they can help keep you accountable.
Here's an example of what creatinga plan would look like in real life.
I'm going to eat a protein rich breakfast.
I'll prep boiled eggs Sunday night soI don't grab a granola bar in a rush.
My reminder will be whenI set the coffee pot.
It doesn't have to be perfect, but itdoes need to be intentional because
(08:08):
chaos happens on its own, mama.
Good things happen by design, and soif you want to see the good things
happen in your life, you have to createan intentional design around them.
Last, make it enjoyable.
Let's be honest, if your healthyhabit feels like a punishment, you're
(08:29):
going to ditch it faster than yourkids' half eaten chicken nugget.
So ask, how can I make this enjoyable?
Pair your habit with something pleasant.
Light a candle duringyour evening stretch.
Listen to your favorite podcast, hi,while walking, or eat your healthy
lunch outside for a change of scenery.
(08:51):
Yes, change can be hard, but itdoesn't have to be miserable.
Find a way to invite moments ofjoy into your routine without
sabotaging your goals in the process.
Okay, let's review for a moment.
Step one is choose your starting point.
(09:11):
Pay attention to those moments where youfind yourself saying, I really need to,
I know I should probably, I wish I couldjust find the way to make this happen.
That's your starting point.
Next, let's talk about what's not working.
What are you currently experiencingfrom this habit in your life?
(09:32):
And how is it affecting your dailylife, energy, mood, and relationships?
Next, let's talk about whatyou want to experience.
Hold on to hope, shift the vision, andimagine a life where you are living on
the other side of your good choices.
Next, let's narrow in on one smallstep that you're ready to take today.
(09:56):
Let's make it realistic and doable.
Number five is know your why.
Understand your motivation, and thenwrite it down, put it up somewhere
where you'll remember it, and holdonto that because it is the catalyst
that will propel you forward evenwhen you feel like dipping out.
(10:18):
Next is create a plan.
Even if it's a simple one.
Map out the small details and howit's all gonna come together for you.
And last, find a way to make it enjoyable.
Honey, a healthy lifedoesn't mean a miserable one.
You can find a way to merge thetwo together when you get creative.
(10:41):
Mama, here's the big truth.
You don't need a massive overhaul.
You need a moment of clarity, a plan thatfits your life and the courage to start.
And you're already doingthat just by listening today.
If this episode helped youfigure out your next small
step, I'd love to hear about it.
Head to the podcast page on mywebsite, you'll find the link in the
(11:03):
show notes, and send me a message.
Let me know what your starting pointis or what you want help with next.
I'd love to create futureepisodes based on what you need.
And if you're thinking, "Hey, this processsounds great, but I would love to sit down
with somebody and actually map this outwith support and somebody to bounce ideas
(11:24):
off, and maybe I'm not even sure that Ihave somebody in my life who can actually
help keep me accountable. I'd really liketo have a person that I can do that with".
This is actually one of the processesthat I follow with my clients in coaching.
I help you through this exact process.
We work out the details together.
We talk about what you want toexperience and I help keep you
(11:47):
accountable in the process.
If you want a free one hour consultationwith me, you can grab the link to
my calendar in the show notes below.
Or you can even sign up for coachingif you want support, whether
it's for a month, two or three.
I have different packages and price pointsavailable to meet your needs so that
you can get the support and clarity thatyou deserve to help you move forward.
(12:12):
But if you're ready to do thison your own, then I hope you took
notes and you're writing this downand you're ready to move forward.
Remember, you're doing betterthan you think, friend.
Let's take the next small step together.
I'm cheering you on.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
(12:34):
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
(12:55):
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
Welcome to Tired Mommy Revival.
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
In the last episode, we talked aboutnot despising small beginnings.
How tiny consistent stepsare often the thing that lead
to big health breakthroughs.
But today, we're taking thatconversation one step further.
Because if you're anythinglike me, you've probably had
(02:10):
this thought, "okay, I get it.
Start small.
But how?
Where do I even begin?"
Especially as a tired, busy mom, evensmall changes can feel like big decisions.
So in this episode, we're gettingsuper practical and real about how
to choose your next step and create aplan that works with your actual life.
(02:34):
Let's dive in.
Here's the truth, thereis no perfect first step.
The best place to begin iswherever you're ready to start.
So how do you find that?
Start by paying attention to your ownthoughts, phrases like, "I really need
to", "I know I should probably", "I wishI could just", "I'd like to be able to".
(03:00):
You finish the sentence.
Those things are all clues.
They reveal areas where something'salready stirring in your heart.
Instead of trying to guess the "right"step, lean into what's already coming
up for you and think about what'schallenging you most right now.
Are you constantly exhausted,feeling bloated and uncomfortable,
(03:23):
struggling to sleep?
Choose one area that feels most impactfuland relevant to where you are today.
That's your starting line.
Once you've chosen your focus,pause and take inventory.
Ask yourself, what am I currentlyexperiencing in this area?
And how is it affecting my dailylife, energy, mood, or relationships?
(03:48):
Be honest.
Maybe your blood sugar crashesare making you cranky and short
with your kids by 3:00 PM.
Or your bloating is making youdread getting dressed every morning.
Or maybe you just don't feel like yourselfanymore, and that's weighing heavy.
Whatever it is, acknowledge it.
Don't judge it.
(04:08):
This step is all about awareness.
Now let's shift the vision.
Ask what would I rather experience?
What kind of life do I want to create?
This isn't about unrealistic expectations.
It's about hope.
You might want to feel lighter in yourbody, to have energy in the afternoons
(04:31):
without another coffee, to enjoy mealswithout digestive drama, or to fall asleep
without lying there wired and tired.
Get clear on what you're working toward.
It helps your brain move fromsurvival mode into intentional action.
Now that we've identified your startingpoint, what's not working and what you
(04:53):
want to experience, step number four iswhat's one thing you're willing to do?
Here's where we get real.
This is one thing you're actuallywilling and able to do to
move the needle in this area.
Not 10 things.
Not a full routine.
Just one small step inthe right direction.
(05:14):
Maybe it's swapping your sugarybreakfast for something protein rich.
Maybe it's going to bed 15 minutesearlier, or drinking water before coffee.
Or maybe even taking a 10minute walk after lunch.
Ask yourself this question,what feels doable?
What fits into my life today?
(05:35):
Not my fantasy life, but my real one.
Let the answer be simple and sustainable.
Next, let's talk about knowing your why.
Here's the part we always skip, and it'swhy so many of our goals fizzle out.
It is because we don't root them in a why.
(05:57):
Without a why our best intentionsget buried under the laundry,
the carpool, and the Costco runs.
So ask yourself, why is thischange important to me and
what's at stake if I don't do it?
Maybe you're tired of feelinglike a stranger in your own body.
I know I've certainly been there before.
(06:19):
Or maybe you want to feelstrong enough to chase your kids
without crashing by 5:00 PM.
Maybe you want to age well andavoid the health struggles you've
seen in other family members.
Your why doesn't have to sound noble.
It just has to be real.
Because when you don't feel like doingthe thing you committed to, your why
(06:40):
will be the reason you show up anyway.
So now that you've picked your smallstep, and rooted it in a strong why,
it's time to create a real plan.
Ask yourself, what will thischange look like in daily life?
Think about the actualsteps that need to happen.
When will I do it?
(07:00):
What time of day will it happen?
What trigger will remind me toincorporate this new routine?
And you also need to think about whatobstacles might come up because if
you have toddlers, you have obstacles.
As a mom, it seems like there'salways something that's coming
up to sabotage our best goals.
(07:22):
So think about it in advance andlet's come up with some solutions
so that you can stay on track.
Last, you want to think aboutwho can help support me?
Whether it's your sister, your spouse,or your neighbor, your best friend.
Find someone who you can shareyour goals and your plan with, and
(07:45):
they can help keep you accountable.
Here's an example of what creatinga plan would look like in real life.
I'm going to eat a protein rich breakfast.
I'll prep boiled eggs Sunday night soI don't grab a granola bar in a rush.
My reminder will be whenI set the coffee pot.
It doesn't have to be perfect, but itdoes need to be intentional because
(08:08):
chaos happens on its own, mama.
Good things happen by design, and soif you want to see the good things
happen in your life, you have to createan intentional design around them.
Last, make it enjoyable.
Let's be honest, if your healthyhabit feels like a punishment, you're
(08:29):
going to ditch it faster than yourkids' half eaten chicken nugget.
So ask, how can I make this enjoyable?
Pair your habit with something pleasant.
Light a candle duringyour evening stretch.
Listen to your favorite podcast, hi,while walking, or eat your healthy
lunch outside for a change of scenery.
(08:51):
Yes, change can be hard, but itdoesn't have to be miserable.
Find a way to invite moments ofjoy into your routine without
sabotaging your goals in the process.
Okay, let's review for a moment.
Step one is choose your starting point.
(09:11):
Pay attention to those moments where youfind yourself saying, I really need to,
I know I should probably, I wish I couldjust find the way to make this happen.
That's your starting point.
Next, let's talk about what's not working.
What are you currently experiencingfrom this habit in your life?
(09:32):
And how is it affecting your dailylife, energy, mood, and relationships?
Next, let's talk about whatyou want to experience.
Hold on to hope, shift the vision, andimagine a life where you are living on
the other side of your good choices.
Next, let's narrow in on one smallstep that you're ready to take today.
(09:56):
Let's make it realistic and doable.
Number five is know your why.
Understand your motivation, and thenwrite it down, put it up somewhere
where you'll remember it, and holdonto that because it is the catalyst
that will propel you forward evenwhen you feel like dipping out.
(10:18):
Next is create a plan.
Even if it's a simple one.
Map out the small details and howit's all gonna come together for you.
And last, find a way to make it enjoyable.
Honey, a healthy lifedoesn't mean a miserable one.
You can find a way to merge thetwo together when you get creative.
(10:41):
Mama, here's the big truth.
You don't need a massive overhaul.
You need a moment of clarity, a plan thatfits your life and the courage to start.
And you're already doingthat just by listening today.
If this episode helped youfigure out your next small
step, I'd love to hear about it.
Head to the podcast page on mywebsite, you'll find the link in the
(11:03):
show notes, and send me a message.
Let me know what your starting pointis or what you want help with next.
I'd love to create futureepisodes based on what you need.
And if you're thinking, "Hey, this processsounds great, but I would love to sit down
with somebody and actually map this outwith support and somebody to bounce ideas
(11:24):
off, and maybe I'm not even sure that Ihave somebody in my life who can actually
help keep me accountable. I'd really liketo have a person that I can do that with".
This is actually one of the processesthat I follow with my clients in coaching.
I help you through this exact process.
We work out the details together.
We talk about what you want toexperience and I help keep you
(11:47):
accountable in the process.
If you want a free one hour consultationwith me, you can grab the link to
my calendar in the show notes below.
Or you can even sign up for coachingif you want support, whether
it's for a month, two or three.
I have different packages and price pointsavailable to meet your needs so that
you can get the support and clarity thatyou deserve to help you move forward.
(12:12):
But if you're ready to do thison your own, then I hope you took
notes and you're writing this downand you're ready to move forward.
Remember, you're doing betterthan you think, friend.
Let's take the next small step together.
I'm cheering you on.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
(12:34):
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
(12:55):
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
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