Editor’s note: Certified Holistic Health Coach Holly Bertone, who practices in Chambersburg, is offering readers a new installment in her series today based on Stephen Covey’s “The 7 Habits of Highly Effective People.”
Between work, family and daily responsibilities, health often takes a back seat. Many people want to lose weight but struggle to fit healthy habits into their busy schedules. The reality is, without prioritizing health, it’s nearly impossible to see lasting results.
Stephen Covey’s “The 7 Habits of Highly Effective People” introduces the principle of Put First Things First, which focuses on organizing life around what truly matters. When applied to weight loss, this means making your health a priority rather than an afterthought.
The difference between urgent and important
One of the biggest challenges people face is distinguishing between urgent and important tasks. Urgent tasks—like responding to emails, running errands, or last-minute work deadlines—often demand immediate attention. Important tasks, on the other hand, contribute to long-term success but don’t always seem pressing in the moment.
Health is an important priority, but because it doesn’t always feel urgent, it’s often pushed aside. Skipping a workout today may not seem like a big deal, but over time, those missed workouts add up. Eating fast food once may feel harmless, but repeated consumption may lead to weight gain and health problems.
To succeed in weight loss, your health needs to move from an “if I have time” task to a non-negotiable priority.
Making time for health
Many people believe they don’t have time to exercise or cook healthy meals. But in reality, it’s not about having time. It’s about making time.
Three practical ways to prioritize your health include:
- Scheduling workouts like appointments – Treating exercise as an important appointment increases consistency.
- Meal prepping – Preparing food in advance saves time and prevents unhealthy choices.
- Setting boundaries – Saying no to unnecessary commitments frees up time for more important things.
Many people put off weight loss until life “calms down.” But the truth is, there’s never a perfect time. Work, family and unexpected events will always be there. The key is to prioritize your health alongside your busy schedule.
Three smart ways to fit healthy habits into your packed day include:
- Short workouts – Even 10-15 minutes of movement is beneficial.
- Quick, nutritious meals – Healthy eating doesn’t have to be time-consuming. A simple meal like grilled chicken and veggies or an easy snack like Greek yogurt with fruit can be prepared in minutes.
- Multitasking movement – Walking during phone calls or doing squats while cooking adds activity without extra time.
Learning to say ‘no’
A major part of prioritizing health is setting boundaries. Many people over-commit to work, social events or favors for others, leaving no time for themselves. Learning to say “no” to unnecessary obligations makes room for exercise, meal planning and rest.
Three boundary-setting phrases to practice:
- “I appreciate the invite, but I have a prior commitment.”
- “I can’t take that on right now, but I’d love to help another time.”
- “I’m focusing on my health and need to keep my schedule clear.”
By protecting your personal time, it becomes easier to follow through on your health goals.
Prioritizing sleep and recovery
Weight loss isn’t just about diet and exercise – rest is equally important. Many people sacrifice sleep to get more done, but poor sleep is linked to increased cravings, weight gain and low energy levels.
Three simple ways you can improve your sleep:
- Setting a consistent bedtime – Going to bed at the same time each night helps regulate the body’s clock.
- Limiting screens before bed – Blue light from phones and TVs interferes with sleep quality.
- Creating a bedtime routine – Relaxing activities like reading or stretching signal the body that it’s time to wind down.
Long-term success requires commitment
Weight loss isn’t about finding more time in your schedule – it’s about making your health a priority. By identifying what truly matters and making intentional choices, you can create a lifestyle that supports your overall health and well-being.
When health comes first, everything else falls into place. More energy, better mood and improved confidence make it easier to handle life’s demands. The key is deciding that your health is worth the effort and then taking action to make it happen.
