In a season of sleepless nights and constant change, Coach Delicia shares how the 1% Rule became her lifeline. By focusing on small, consistent habits instead of perfection, she’s finding a realistic way to stay on track, even in the chaos of new motherhood.
Hey Healthi friends, Coach Delicia here! It’s officially April in Colorado, which means one day I’m wearing a sweater and the next I’m reaching for my sunglasses. Honestly, it feels a lot like life with a three-month-old. You never quite know what the next hour is going to look like.
Declan is officially three months old now, which means I’ve made it through the fourth trimester. The fog is starting to lift, but the sleep deprivation is still very real. I used to think being healthy meant having an hour of uninterrupted gym time and a perfectly meal-prepped fridge. Now? I’m lucky if I can drink a cup of coffee while it’s still lukewarm.
That’s where the 1% Rule comes in. If you’ve followed me for a while, you know I love this concept. Lately, though, it’s become my absolute lifeline.
When you’re exhausted, the idea of a full lifestyle change can feel overwhelming, kind of like trying to climb a mountain in flip-flops. The 1% Rule reminds us that we don’t have to be perfect, we just have to be a little bit better than we were yesterday.
Instead of waiting for the perfect moment to start, focus on small, doable wins. Here’s what that looks like for me right now as a stay-at-home mom:
The Water Connection: I’m still on my pumping journey, so hydration is a priority. My 1% goal is simple: drink one full glass of water every time I sit down to pump or feed the baby. I’m already sitting there, so it’s an easy win.
Five-Minute Core Work: My pelvic floor and core are still recovering from my home birth. I don’t have time for a full Pilates class, but I can do five minutes of deep core breathing or bird-dogs while Declan does tummy time.
The Logging Win: Some days I don’t have the energy to log everything. My 1% goal is just logging breakfast. Once I start, I usually keep going—but even if I don’t, I’ve still done something positive.
The secret to making the 1% Rule work is habit stacking. This means taking something you already do every day and adding a small, healthy habit on top of it.
While I’m waiting for the bottle warmer or coffee to brew, I do ten calf raises. When I change a diaper, I take three deep, mindful breaths to reset. These moments may seem small, but over time they add up to meaningful movement and mindfulness without needing extra time in your day.
In this season of motherhood, intensity is the enemy of consistency. If I try to push through a high-intensity workout on four hours of sleep, I’ll burn out quickly. But I can almost always find the energy for a 1% effort.
Consistency builds trust with yourself. Every small action reinforces that your health still matters, even when life feels chaotic. It keeps the momentum going so that when you do have more time and energy, you’re ready to build on that foundation.
If you’ve been waiting for life to feel “normal” again before getting started, I am reminding you to stop waiting. Your life is happening right now, even in the messy, sleep-deprived moments.
Give yourself permission to be 1% better today. Maybe that means choosing fruit over a cookie or taking a five-minute walk around the block. It all counts, and it all adds up.
April 3, 2026
