Daily Habits That Help Women in Perimenopause Regain Control

A Personal Reflection

I remember one morning when I just sat in the kitchen and cried. My girls were fighting, I had deadlines piling up, and I couldn’t find my car keys. It felt like I was failing - at everything. That day, instead of pushing through, I stopped. I put on a  15 minute yoga class from YouTube. I came back clearer, calmer, and more in control.

That was the day I began exercising every morning. Not long after, I added magnesium at night. Then protein at breakfast. And slowly, the fog lifted.

This is the power of small, consistent habits.

You don’t need a complete life overhaul to start feeling better. You need consistency with small, daily actions that support your hormones and your nervous system.

Think of it this way: 

the journey of a thousand miles begins with a single step. These habits are your first steps.

Real Talk: The Bad Habits That Sneak In

Let’s be honest. When we’re overwhelmed, exhausted, and hormonal, we fall back on habits that feel good in the moment but actually make us feel worse in the long run.

Here are some examples I personally struggled with:

Bad Habit 1: Not moving enough
I'd wake up feeling stiff and tired, tell myself I’d go for a walk, then get caught up in work or parenting duties and skip it. Days turned into weeks of barely moving, and I felt heavy, foggy, and anxious.

Bad Habit 2: Scrolling instead of sleeping
When my kids were finally in bed, I’d collapse into bed and scroll for an hour or two. It was the only time I had to myself, but it wrecked my sleep and left me wired.

Bad Habit 3: Skipping meals or relying on sugar
I’d have coffee for breakfast, nibble on the kids’ leftovers for lunch, and then binge on sugar at 3 PM just to get through the day.

Bad Habit 4: Putting myself last

Everything and everyone came before me - work, my husband, my kids, the house. I wore burnout like a badge of honour. 

The Shift: How to Replace Bad Habits with Good Ones

Shifting habits is about awareness and small adjustments. Here's how I approached it:

1. Get honest about what’s not working
   Write down your daily routines. What habits are helping? Which are hurting?

2. Choose one small shift at a time
   Don’t try to change everything. Choose one bad habit and flip it into a better one.

3. Make it stupidly simple
   If your goal is to move more, commit to 10 minutes of stretching or a walk around the block. That’s it. Doable is sustainable.

4. Anchor it to something you already do
   For example, stretch while your coffee brews. Journal right after brushing your teeth.

5. Track your wins
   You won’t always feel instant results. Track your habits to remind yourself: you are doing the work.

Realistic, Life-Changing Daily Habits for Perimenopausal Women

Here’s a mix of small, achievable habits that changed my life and can help shift your perimenopause experience too. Choose 2-3 to start with. Then add more as they become second nature.

1. Move Your Body for 20–30 Minutes

Walk, stretch, dance, do yoga. Just move. It helps balance blood sugar, boost mood, and regulate estrogen. On hard days, just march on the spot while brushing your teeth. It counts.

2. Eat Protein at Every Meal

This helps reduce cravings, build muscle, and keep blood sugar stable. Think eggs at breakfast, chicken or tofu at lunch, fish or lentils at dinner.

3. Morning Light, No Phone

Get 10 minutes of natural light on your face within 30 minutes of waking up. It resets your circadian rhythm and boosts mood. Resist the urge to scroll. Just breathe.

4. Magnesium at Night

Game-changer. I take a magnesium glycinate supplement or soak in magnesium salts. It helps sleep, cramps, and anxiety.

5. Bedtime Wind Down (No Screens)

Switch off your phone at least 30 minutes before bed. Read, stretch, or journal instead. You’ll fall asleep faster and sleep deeper. 

6. Drink Water Before Coffee

Coffee dehydrates you. I start my day with a big glass of water with a pinch of sea salt and or lemon.

7. Journal One Line a Day

You don’t need to write a novel. Just one sentence about how you feel, what you’re proud of, or what you need. Writing 5 things your grateful every night does wonders!

8. Say No Without Explaining

Start small. Say no to one thing this week that drains you. You don’t owe anyone an explanation.

9. Prioritise Protein at Breakfast

This alone can reduce brain fog, improve mood, and stop that 3 PM crash.

10. Breathe When You Feel Triggered

One deep belly breath can shift you out of fight-or-flight and into calm. It’s free, simple, and wildly effective.

You Don’t Need a Perfect Plan

You need compassion for yourself. You need to stop waiting for the "right time" to start. You need to take one tiny, loving step in the direction of your wellbeing today.

Don’t underestimate the power of:

• A walk

• A glass of water

• Saying no

• Breathing deeply

• Choosing protein

• Going to bed earlier

These are not just habits - they are lifelines.

You are not broken. You are becoming.

And it starts with one small step.

Download the Free Midlife Daily Habits Tracker to get started. It’s simple,  and will help you stay consistent with your new habits.

If this blog resonated, share it with a friend who needs to hear this today. Or drop a comment below and tell me: what’s one small shift you’re ready to make this week?