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You can read the transcript for this video below:

Hi, everyone. It’s Amber here from Fresh Start and I'm here today to talk about the dial approach to healthy habits. 

Life often brings lots of demands—social events, family gatherings, work deadlines, busy schedules, and plenty of tempting food choices. All of this can feel overwhelming, especially when you’re trying to stay on track with your health goals.

If you’ve ever thought, “I’ll press pause for now and start fresh when things calm down,” you’re not alone. Many of us have been there  and it's completely understandable to feel tempted to wait until life feels easier, or less busy, or like you've got more motivation...

But here’s the thing: waiting for the “perfect time” to focus on your health often keeps us stuck in a cycle of stopping and starting, or of putting our focus on our health on hold. Life rarely gives us the ideal conditions, so instead of pressing pause, what if we shifted our approach entirely?

Let’s talk about a powerful mindset shift that can make a big difference: What if your habits aren't based on an on-off switch - what if instead they're on a dial? 

Here’s what I mean.

When life is calm, you can turn the dial up. You might be meal prepping every week, exercising being active on a regular basis, and getting plenty of sleep each night. 

But when life gets busy or bumpy, you don’t have to flip the switch off completely. You can just turn the dial down.

For example:

• If you don’t have time for a full gym session, could you go for a 10-minute walk or do some squats or stretching at home?  
• If cooking feels overwhelming, could you add a side of veggies to your leftovers?
• Feeling too tired for a long meditation? Try just a minute or two of deep breathing to reset. 

This idea of adjusting the dial works for every area of health:

• Nutrition: On a high-dial week, you might be cooking balanced meals at home and meal prepping every Sunday. On a low-dial week, it could be as simple as drinking more water or eating one nutritious snack each day.
• Exercise: If a full workout or long walk isn’t possible, focus on small movements—taking the stairs, doing a few stretches, or even just standing more throughout the day.
• Sleep: Maybe you can’t get eight hours, but could you avoid screens for 15-30 minutes before bed? 

This dial mindset is so freeing because it allows you to stay consistent and keep making progress, no matter what life throws at you. Progress doesn’t come from doing everything perfectly. It comes from doing some thing consistently.

Here’s a story to illustrate this. One of our community members was preparing for a big holiday season with back-to-back commitments. She couldn’t keep up with her usual exercise and movement routine, but she didn’t give up. Instead, she shifted to short walks in the evenings and focused on making one healthy choice per meal. By the end of the season, she felt proud of herself—not because she was perfect, but because she kept going.

Let me give you more examples:

• If you’re feeling rushed, could you prepare one healthy breakfast option for the week, like overnight oats or boiled eggs?
• On a busy day, could you park further away from your destination to sneak in extra steps? 
• If you’re at a party, could you enjoy your favourite treats while balancing your plate with some fresh fruit or veggies? 

Every small action adds up, and keeping your dial turned on—even at its lowest setting—keeps you moving forward.

So, if life is getting busy for you right now,, I want to encourage you to shift your focus. Don’t aim for perfection. Aim to keep your dial moving.

What’s one adjustment you can make today? Maybe it’s drinking more water, going for a short walk, or simply reminding yourself that progress isn’t “all or nothing.”

Thank you for watching, and remember: small, consistent healthy steps of any kind lead to big, lasting changes.