Keeping Up Positive, Recovery-Focused Habits Throughout the Summer

Summer. ☀️ That glorious season of sunshine, flip-flops, backyard barbecues, and… chaos? Yep, if you’re anything like me (and many of the women I work with), summer can feel like a beautiful mess — especially when you’re trying to keep recovery-focused habits alive in the middle of busy schedules, family adventures, and poolside snacks.

But here’s the truth bomb: summer doesn’t have to derail your progress. In fact, it’s the perfect season to lean into grace, flexibility, and yes — some intentional habit stacking — to keep your food freedom and body image journey moving forward without added stress.

So grab your iced coffee (or your favorite summer drink), and let’s dive into how to keep up positive, recovery-focused habits all summer long — with a Christ-centered, joyful, and practical approach you’ll actually want to follow.

Why Summer Can Feel Like the Enemy of Recovery Habits

If you’re nodding your head at this, you’re not alone. Summer brings:

• Irregular schedules (hello, kids home all day!),
  
  
• Family vacations with all the unknowns,
  
  
• Temptations at every cookout or picnic,
  
  
• The pressure to “look good” in summer clothes, swimwear, or for social media,
  
  
• And a whole lot of decision fatigue.
  
  

Oy vey, right? 🙃

Recovery isn’t linear, and when life gets chaotic, it can feel like all those progress points we’ve earned are slipping through our fingers. That’s when the fixed mindset sneaks in with whispers like, “I’ve already messed up today, so what’s the point?” or “Maybe summer just isn’t the season for food freedom.”

But friend, that’s exactly where grace and a fresh mindset can flip the script.

The Power of Habit Stacking: Your Secret Weapon This Summer

One of my absolute favorite tools for keeping recovery habits intact through busy seasons like summer is habit stacking. Heard of it? It’s a fancy term for linking a new habit to an existing one so the new behavior “rides the coattails” of the old habit.

For example: after you brush your teeth in the morning (anchor habit), you grab a glass of water to hydrate. Or after you put on your workout shoes (anchor), you do a quick 5-minute stretch.

In recovery, this might look like:

• After you make your morning coffee, take a moment to journal a gratitude related to your body or faith.
  
  
• After you get your kids ready for the day, pause for a deep breath and remind yourself of one positive food freedom goal.
  
  
• After lunch, instead of scrolling social media (which can trigger comparison), go outside for a 5-minute walk.
  
  

It’s simple, low-pressure, and the repetition rewires your brain to keep your recovery habits consistent — even when life feels all over the place.

Building Summer Habits Around Flexibility (Not Perfection)

Let me let you in on a little secret: the best summer recovery habit isn’t about perfection — it’s about flexibility.

Think of it like this: summer is a dance, not a rigid march. You’re learning to sway with the changing rhythm of family plans, social events, and your own energy.

Maybe your usual lunchtime routine gets tossed out the window when the kids want to swim, or your grocery haul looks a little different when you’re at a weekend cabin. That’s okay!

The key is to plan for those “off” moments so they don’t become excuses to give up.

How? Here are a few practical tips:

• Plan a go-to list of 10 “easy wins” — foods and meals you can grab or prep quickly that nourish you and fit your schedule. (Think easy microwaveable grains, pre-chopped veggies, canned beans, and fresh fruit.)
  
  
• Batch prep on your less busy days. Chop veggies, cook proteins, or portion snacks so you have them ready when life speeds up.
  
  
• Anchor your habits to predictable parts of your day, like morning routines or bedtime — these are your “safe harbors” no matter the chaos.
  
  
• Allow wiggle room — if you miss your usual habit, gently remind yourself that one slip doesn’t erase all the progress you’ve made.
  
  

Battling Decision Fatigue: Simplify to Amplify Your Recovery

If decision fatigue has you down — you know, that mental fog from making too many choices in a day — you’re definitely not alone. Moms, in particular, feel this hard when juggling kids, work, and family needs.

Here’s a strategy that saved my sanity: reduce the number of decisions you have to make around food and body care by using systems.

• Meal planning hacks: Instead of reinventing the wheel every day, create a “par stock” list of staples you always keep on hand. These are your kitchen MVPs — foods that nourish without the hassle. (Yes, that microwave rice packet or pre-washed salad greens totally count!)
  
  
• Designate “theme days” for meals — Meatless Mondays, Taco Tuesdays, or whatever fits your family’s vibe — so you’re not staring blankly into the fridge each day.
  
  
• Pre-decide when you’ll weigh yourself (if at all). For many on a recovery journey, daily or multiple weigh-ins are triggering. If weighing is part of your routine, try to keep it minimal and scheduled, or practice gentle curiosity about why you want to weigh in. (Spoiler alert: you don’t have to do it.)
  
  

When Fear Foods Make a Summer Appearance: How to Lean In with Grace

Summer means more invitations to eat outside your usual comfort zone — cookouts with burgers and hot dogs, ice cream socials, potlucks with mystery dishes.

For many in recovery, those fear foods can trigger old habits of restriction or binging. But what if, instead of fearing them, you start stacking habits around curiosity and courage?

Here’s how:

• Prepare yourself mentally. Before the event, remind yourself who you are in Christ — a beloved daughter, worthy of rest, nourishment, and joy.
  
  
• Practice “habit stacking” your courage. For example, after you accept the invitation (anchor habit), say a quick prayer or affirmation about food freedom.
  
  
• Plan your portion size or your first bite — this can give you a sense of control without restriction.
  
  
• Have a backup plan. Bring along a small snack or plan a nourishing meal before or after the event so you don’t feel “all or nothing.”
  
  

Remember, recovery is about progress, not perfection — every step you take toward leaning into fear foods with grace is a win.

Keeping Christ at the Center of Your Summer Habits

At the heart of all this is your faith. You’re not just building habits to “fix” yourself or chase some perfectionist ideal. You’re cultivating a joyful relationship with food, your body, and Jesus.

When the overwhelm comes (and it will), take it to Him. Pray for patience, for peace, and for grace to walk your recovery one step at a time.

Here’s a little encouragement I say to my clients often:

“Your worth is not found in the scale or the salad plate. It’s found in the cross and the love of Christ. Let that truth guide your habits, not guilt or fear.”

Ready to Stack Some Summer Habits? Here’s Your Next Step

I know this can feel like a lot, but the beauty of habit stacking and recovery is that it’s all about small, consistent wins — not grand, overnight changes.

So here’s your challenge:

1. Pick one recovery habit you want to strengthen this summer.
   
   
2. Identify an anchor habit you already do daily.
   
   
3. Stack your new habit onto it.
   
   
4. Journal or note your wins and challenges each day — reflection is key!
   
   
5. Repeat with grace and adjust as life changes.
   
   

And if you want a little extra support, come join us inside the Food Freedom & Body Image Support for Christian Women Facebook group. It’s a safe, faith-filled space where we cheer each other on, share wins, and get real about the messier days.

You can also listen to my podcast, Faith-Filled Food Freedom, for weekly encouragement, practical tips, and Christ-centered coaching to keep you moving forward.

Final Thoughts: Summer Isn’t the Enemy — It’s an Invitation

Recovery during the summer doesn’t mean being perfect, rigid, or stressed. It means leaning into the rhythm of your life with intentional, grace-filled habits that help you break free from anxiety and fear around food and your body.

Remember: you’re not alone. You have a community, a coach, and most importantly, a Savior who sees your heart.

So this summer, let’s choose joy, keep chasing freedom, and build habits that nourish your body, mind, and soul — one beautiful, imperfect day at a time.

Hey friend — what’s one summer habit you want to stack this season? Drop it in the comments or DM me on Instagram @BrittanyBraswellRD — I’d love to cheer you on!

If you enjoyed this post, don’t forget to subscribe to the Faith-Filled Food Freedom podcast, join our Facebook community, or grab the free Summer Food Freedom Habit Stack Checklist linked below.

That’s all for today — until next time, keep chasing joy and choosing freedom! 💛

With joy and freedom,

Brittany Braswell, MS, RDN, LD
Registered Dietitian, Food Freedom & Body Image Coach