Overcoming Overwhelm: Why Small Habits Matter More Than Big Plans
Overcoming Overwhelm: Why Small Habits Matter More Than Big Plans
By Tom Eastham
Let’s Talk About Overwhelm
I talk to busy professionals every week who say the same thing:
"Tom, I don’t know where to start. There are too many options, and every time I try something, I give up.”
If that sounds familiar, you’re not alone.
The truth is, the fitness industry wants you overwhelmed. The more confused you are, the more likely you are to buy into the next “solution” they’re selling:
A free trial class that hooks you in.
A flashy joining offer.
A PT session that feels good in the moment.
Or my personal favourite… another free water bottle. (How many are already gathering dust under your sink?)
But here’s the harsh truth: none of those things matter if you don’t stick with the process.
And the more options you’re faced with, the less likely you are to take action. That’s what we call paralysis by analysis—you’re so busy trying to choose the “perfect” option that you end up doing nothing at all.
Rule #1: Do Something You Actually Enjoy
Here’s something most fitness coaches won’t tell you: it doesn’t matter if it’s “the best” program. What matters is whether you enjoy it.
Because enjoyment beats willpower every single time.
On the days you feel motivated, you’ll do anything.
But on the days you’re tired, stressed, or busy with kids? The only thing that keeps you showing up is if you actually like it.
That’s why I always tell my clients:
👉 Pick something you’d do even if you weren’t “supposed to.”
Love being social? Join a group class, a football team, or a running club.
Like your own space? Solo morning walks or home workouts might be the ticket.
Hate running? Then don’t run. Honestly. There are endless other ways to move your body.
💡 Pro Tip: Accountability makes enjoyment even stronger. When you know someone’s expecting you—whether it’s a mate at the gym, a class that notices when you’re missing, or a coach—you’re far less likely to skip.
Small Steps Beat Big Plans
Here’s where most people burn out: they try to do everything at once.
"I’ll train 5 days a week. I’ll cut carbs. I’ll lose 20 pounds by summer."
It sounds ambitious, but it’s too much, too soon. And when life inevitably gets messy—kids sick, work deadlines, sleepless nights—it all comes crashing down.
The better approach? Shrink the goal down. Focus on today.
Each small action you complete gives your brain a hit of endorphins—a “mini win.” That little buzz makes you more likely to repeat the behaviour tomorrow. Do this enough times, and suddenly it’s not a struggle anymore. It’s just who you are.
Try this instead of overcomplicating things:
Put your gym kit out the night before.
Leave your phone charging in another room so you don’t get distracted.
Wake up and put your clothes on. That’s it.
By the time you’re dressed, you’ve already done the hardest part—starting.
Over time, this tiny ritual becomes automatic. And that’s when progress starts to snowball.
What Obama Can Teach Us About Fitness
Here’s a fun story I share with clients: when Barack Obama was President, he had his clothes chosen for him every day. Why? Because he didn’t want to waste mental energy deciding what tie to wear.
That’s called decision fatigue. The more choices you make in a day, the harder each one becomes.
And fitness is no different. If every morning you’re asking yourself:
Should I work out today?
What kind of workout should I do?
Do I even have the energy?
…you’re setting yourself up to talk yourself out of it.
The solution? Remove the choices in advance.
Pick your workout the night before.
Lay your kit out so it’s waiting for you.
Decide once. Then just follow through.
Simplify. Save your energy for things that actually matter.
Overwhelm vs. Action
Here’s what I see too often: busy professionals trying to overhaul their whole life overnight.
Strict diets. 6-day workout routines. Unrealistic plans that collapse the moment life gets in the way.
That’s overwhelm. And it never works long-term.
What works? Action. Small, repeatable actions that stack into momentum.
✅ One push-up today > Promising 100 tomorrow
✅ A glass of water now > Waiting for the perfect diet
✅ A 15-minute walk today > Planning a marathon you never run
You don’t need perfection. You need rhythm.
My Takeaway for You
Overwhelm stops progress. Small habits build it.
So stop worrying about the mountain in front of you. Just take the next step. Then the next. Then the next.
That’s how momentum is built. That’s how confidence grows. And that’s how you change your health and your life—without burning out or giving up.
Call-to-Action
If you’re a busy professional who feels stuck in the cycle of overwhelm, I’d love to help.
💬 On your Peak Performance Discovery Call, we’ll cut through the noise, simplify your next steps, and build a plan that actually works for your lifestyle.
