147. Back to School Isn’t Just for Kids

Does every August feel like a fresh start...until life gets busy again?

You're not alone.

Back-to-school season often brings the promise of new routines, fresh habits, and a chance to finally "get it together." But before long, practices, meetings, work, errands, and family responsibilities begin filling every available space—and your health quietly slips to the bottom of the list.

In this episode, Dr. Stacy Heimburger shares why creating healthy habits isn't just about finding more time. It's about creating more space.

You'll learn:

• Why August feels like a second New Year's
• How fantasy schedules sabotage consistency
• The hidden cost of constant multitasking
• Why your nervous system needs moments of true presence
• Simple ways to protect your health before your calendar fills itself

This episode is part of the August "Finding Space" series, where we're exploring how to create room for your health without needing a completely different life.

If today's conversation resonated with you and you're ready to go deeper, we'd love to have you inside the SugarFreeMD Membership, where we're helping women build realistic routines that last long after motivation fades.

Inside Lifestyle Support Monthly, we help women build realistic systems that make healthy decisions easier—even during busy seasons like summer. Join at: www.sugarfreemd.com/LSM.

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Transcript

Hey guys, welcome back to the podcast. This is Dr. Stacy Heimburger, and this is Weight Loss Made Simple.

We're going to round out our August series on creating more space by talking about something that's just as important as making time for healthy habits: finding space for yourself.

Healthy habits don't just require time. They require space.

Not empty calendars or fewer responsibilities, because let's be honest—that's probably not happening. I'm talking about mental and emotional space. The kind of space that allows you to actually live inside your life instead of constantly running ahead of it. It's really about being present.

So let me ask you a few questions.

When was the last time you actually finished a cup of coffee while it was still hot without checking your phone...without mentally planning dinner...or writing tomorrow's to-do list in your head?

When was the last time you took a walk without listening to a podcast? Did you actually notice where you were? Did you notice the trees? Your breathing? The weather? Or were you catching up on phone calls, solving someone else's problems, listening to an audiobook, or—if you're anything like me—listening to journal articles?

When was the last time you sat at one of your kid's practices and simply watched? No texting. No answering emails. No thinking about what was coming after practice. No mentally organizing tomorrow. Just watching.

When was the last time you felt completely present with whatever you were doing?

I think this is something so many of us struggle with because we're always trying to do more. We pride ourselves on multitasking. We keep telling ourselves that what we really need is more time.

But I don't think that's the whole story.

I think what we're really missing is space.

We've spent this month talking about creating space on our calendars and protecting time for our health. Today I want to talk about another kind of space—the mental and emotional space that allows us to actually experience our lives.

Because here's the thing.

You can have thirty free minutes and never actually enjoy them.

You can sit on the beach and never really relax because you're answering work emails.

You can finally take the vacation you've been looking forward to all year and spend the whole time thinking about work, planning the next day, or worrying about everyone else.

You can sit down for dinner and never really taste your food because your mind is somewhere else.

Your body can be present while your brain is already moving on to the next thing.

We've spent a lot of time this month talking about protecting time for healthy habits, and that's important. But I also want you to pay attention to how you're showing up during that time.

Because we need more than time.

We need presence.

Think about taking a walk.

You can absolutely schedule the walk. You can get the steps. But if you're answering phone calls, solving everyone else's problems, replaying yesterday, or planning tomorrow during the entire walk, you're missing part of what that walk has to offer.

The movement still matters.

But so does allowing your brain to slow down.

The same thing happens with meals.

You can eat a healthy dinner while standing over the sink answering emails. Technically, you ate the healthy meal.

But that's very different from sitting down, tasting your food, noticing your hunger, and actually allowing yourself to experience the meal.

You can even play with your kids while mentally running through your to-do list.

You're physically there.

But mentally?

You're somewhere else.

I catch myself doing this more often than I'd like to admit.

I've definitely sat at baseball practice answering emails, working through ideas, searching through projects, and only occasionally looking up to cheer.

The last time I caught myself doing it, one of my boys noticed.

He called me out.

And honestly?

He was right.

That was a really good reminder for me.

Making time to physically show up is only half of the equation.

Our minds have to show up too.

Sometimes I think our brains look like internet browsers with fifty tabs open.

School.

Work.

Laundry.

Meal planning.

The birthday gift you forgot to buy.

Your aging parents.

The email you still haven't answered.

That meeting tomorrow.

The permission slip.

The grocery list.

Everything is open at the same time.

And when all those tabs stay open, our brains never really get a chance to rest.

So even when we've done the hard work of putting ourselves on the calendar, we're still carrying all of that mental noise with us.

We're never fully available for the healthy habits we're trying so hard to build.

I don't think most people do this intentionally.

In fact, I think many of us settle for "good enough."

We think, "Well, at least I walked while I answered all those phone calls."

And yes—that's certainly better than not walking.

But imagine if, for just a few minutes, you gave your brain permission to simply walk.

To notice.

To breathe.

To slow down.

I think that's one of the hidden differences I notice in people who seem grounded and centered.

When they make time for themselves, they are actually there.

They're not mentally juggling ten other things.

They're allowing that healthy activity to be restorative—not just another task to accomplish.

And I think this matters because of decision fatigue.

If your brain spends every waking moment planning, organizing, solving, anticipating, and multitasking, by the end of the day it is exhausted.

That's when we hear those familiar thoughts.

"I deserve a treat."

"I'm too tired."

"I'll start tomorrow."

Your brain isn't weak.

It's tired.

If you've listened to the other episodes this month, you can probably see how all of this fits together.

We started by talking about creating realistic routines instead of Pinterest routines.

Not fantasy schedules.

Real life schedules.

Schedules that leave room for life to happen.

Then we talked about scheduling ourselves first instead of waiting to see what time is left over.

Then we talked about saying no—or at least not automatically saying yes—because every reactive yes becomes a hidden no somewhere else.

Today, I want to take it one step deeper.

When you've protected the time...

When you've created the space...

Be present inside it.

If your goal is one healthy dinner this week, protect that dinner.

Sit down.

Taste your food.

Talk to your family.

If your goal is one walk this week, let it simply be a walk.

Not a walking meeting.

Not a walking email session.

Just a walk.

The health benefits of mindfulness are real.

Slowing down helps your nervous system.

It helps create space between one decision and the next.

And often, that's exactly where better decisions begin.

One thing I've noticed about myself is that I'm actually pretty good at being present once I finally protect the time.

What I'm not very good at is leaving enough margin.

I tend to schedule life right to the edge.

Everything works beautifully...

Until one extra thing gets added.

Then suddenly the whole system falls apart.

Which tells me I didn't leave enough room for life to life.

That's something I've been working on a lot this August.

Leaving white space.

Leaving breathing room.

Because life isn't the exception.

Life is the expectation.

One of my favorite things to do in the fall is take my coffee—or sometimes tea—outside first thing in the morning.

Just me and the dog.

Listening to the birds.

Looking at the trees.

Watching the yard wake up.

I've actually started getting some of that feeling again while watering my plants this summer.

No phone.

No podcast.

No email.

Just paying attention.

It's a completely different way to start the day than immediately opening your phone and letting the world decide where your attention goes.

And every single time I intentionally choose presence—whether it's with my kids, with my family, outside in nature, or simply sitting quietly—I enjoy those moments so much more.

I know my family does too.

Our nervous systems were never designed to stay switched on every minute of the day.

Constant planning.

Constant multitasking.

Constant anticipating.

It changes how we sleep.

How we make decisions.

How we eat.

How we connect with other people.

Creating space isn't just about your calendar.

It's about giving your nervous system permission to rest.

Mindfulness is one of the ways we do that.

Maybe it's a walking meditation.

Maybe it's spending a few quiet minutes outside.

Maybe it's eating one meal without distractions.

Maybe it's leaving the house without your phone and simply noticing what that feels like.

Whatever you choose, don't underestimate the power of being fully present.

So here's your challenge this week.

Go back and think about everything we've talked about this month.

Create routines that have margin.

Don't build fantasy schedules.

Protect your health before your calendar fills itself.

Be willing to say no sometimes.

Put yourself on the calendar first.

And then...

When you finally get there...

Be there.

Don't let your phone steal those moments.

Don't let your inbox steal them.

Don't let everyone else's problems steal them.

Take that time for yourself.

I'm not trying to add one more thing to your to-do list.

Actually, I'm trying to help you enjoy the life you're already building.

If this series has resonated with you, we go much deeper inside the SugarFreeMD Membership. We've spent this entire month helping women create more space—not just on their calendars, but in their lives—and I'd absolutely love to have you join us.

And if these August episodes have encouraged you, would you do me a favor?

Share this episode with a friend who could use a little more space in her life.

And if you haven't already, leaving a rating and review for the podcast is one of the best ways to help other women find these conversations too.

Thanks so much for being here.

I'll see you next week.