Liz Graveline Show EP 9: How 15 Minutes of Sunshine Will Improve Your Performance

If you've ever rolled your eyes at yet another “perfect morning routine” or fitness plan that requires a nanny and a personal chef, you’re not alone. As a mom of two, I get it — the juggle is real. But I also know that carving out time for your health (and sanity!) is totally possible — you just have to start small. Really small.

This year I'm rebuilding my own habits — not from a place of guilt or pressure, but from a real desire to feel better, move more, and create space for myself again. Ready to ease back into it without overwhelm? Let’s dive in.

Why Small Habits Are the Secret Sauce

Let’s be honest — motherhood has a way of hijacking your mornings (and afternoons... and nights). In 2024, I gave myself permission to let my kids wake me up. No shame — I needed the sleep. But as I started 2025, I realized I was craving a little time to myself before the chaos started. I didn’t jump into a 5 AM bootcamp. I just set my alarm for 6:45 instead of letting the kids wake me at 7. That was it. One small shift.

I’ve learned that stacking tiny habits — like brushing my teeth first thing, making my bed, and putting on real clothes (okay, leggings count) — sets the tone. And those simple actions are now autopilot. It took time — a whole year! — but that’s how real, lasting change works.

My Realistic Habit Goals for 2025

Instead of making a long list of resolutions, I’m focusing on just four habits this year — one per quarter. Right now, my goals are:

•  Wake up 15 minutes earlier
•  Journal each morning (with minimal brainpower required)
•  Get outside for a walk every day (even if it’s just to the mailbox)

And I don’t put pressure on myself to do them perfectly. A walk can be two minutes. Journaling can be checking a box. The point is doing something, not everything.

The Power of Getting Outside (And How It Helps More Than You Think)

The habit I’m most focused on this spring is getting outside at lunchtime. Not for a power walk. Not for a run. Just to feel the sun on my face and reset.

Why? Because your circadian rhythm (your body’s internal clock) relies on sunlight to function. That means better sleep, more energy, more stable mood — all things every mom could use more of. Even 15 minutes of sunlight a day can help your body regulate itself more efficiently.

I like to think of it like this: when your circadian rhythm is in sync, every part of your body — your digestion, your hormones, your brain — is working together like your favorite group of girlfriends. But when you’re off, it’s like showing up to girls’ night and realizing your bestie isn’t there. It’s still fun, but something feels... off.

My Go-To Workout Gear (Because Comfort Matters)

I don’t know who needs to hear this, but you don’t have to wear a sports bra that cuts into your ribs to “look the part.” I’m all about comfy gear that makes me feel good — not squeezed like a sausage.

Right now, I’m loving:

•  The Luxe Balance leggings from Atoria Activewear (only the brown ones — trust me)
•  The Gym People workout sets from Amazon (soft, stretchy, and they cover what needs to be covered)
•  A classic T-shirt I feel good in (bonus: I can skip shaving my armpits every day)

When I’m comfortable, I’m more likely to show up — simple as that.

A Final Word for the Moms Who Are Tired but Still Dreaming

Listen, mama. You don’t need to wake up at 4:30 AM or run five miles to “earn” your worth. You’re already enough. But if you’re craving more energy, more strength, more calm — you can absolutely build that into your life.

Start with five minutes. Start with one walk. Start with brushing your teeth and making your bed and calling that a win.

You don’t need to overhaul your life. You just need to take one tiny step at a time.

I’m right here with you.