Busy Moms: How to Build a Habit with Cara Harvey | EU 1076 min read

March 7, 2022

Ever had big dreams and goals, felt all motivated to start…and then life happens? You end up telling yourself, “There’s always Monday”? You sometimes feel like you have to be Superwoman because you feel like you have to do it all, which then just makes you feel tired and unmotivated to start. Are you struggling […]

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I am a licensed marriage and family therapist, marriage coach, course creator, retreat host, mother of 3, married for 23 years and host of the Empowered and Unapologetic podcast. 


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Ever had big dreams and goals, felt all motivated to start…and then life happens? You end up telling yourself, “There’s always Monday”? You sometimes feel like you have to be Superwoman because you feel like you have to do it all, which then just makes you feel tired and unmotivated to start.

Are you struggling to find the time to work on your goals? Do you want to change your habits? How can you help yourself achieve your dreams by changing your habits one step at a time?

Then Mama, look no further, in this podcast episode, I chat to Cara Harvey all about how busy moms can build new habits to reach their goals. This is such a great episode, be sure to take notes.

Meet Cara Harvey

Cara is a wife, mom to a 15-year-old stepson, 6-year-old daughter, 4-year-old son, and a woman of God.

She works as a mom empowerment coach and her mission is to provide women with the tools, resources, and community to reach their goals, empower themselves, find their happiness, and live a life by design.

She does this via her blog, podcast, virtual community groups, and e-courses that help women learn to balance their lives, finances, schedules, health, and themselves!

Visit her website. Connect on Facebook, Instagram and here is her YouTube channel.

Cara also has a freebie for you the listener, it’s anUltimate Weekly Planning Checklist printable for busy moms, plus a bonus Weekly Planning Trello board and instruction video for those that want to go digital — this checklist will help busy moms set up their week, save time running around and plan out time for self-care.

In This Podcast


  • What is the difference between a habit and a goal?
  • Forming habits as a busy mom
  • What is your baseline?
  • Establish boundaries

What is the difference between a habit and a goal?

Goals and habits … they do intertwine, but I want you to think about the goal and the end of where you are trying to go, and the habits as the steps that are going to get you there. (Cara Harvey)

You cannot achieve your goals without doing the necessary work, so habits are the little things that you do each day to help you reach that goal.

People start to work towards their goals and think that all they need is motivation. But motivation and willpower can fall short when life happens. It is the habits that keep you going when motivation fails.

I always recommend doing 15-minutes five times a week … I think being consistent five days a week is beautiful because you give yourself this buffer for life to happen. (Cara Harvey)

Forming habits as a busy mom

It happens slowly. If you feel like it will take too a long time, remember, that time is going to pass regardless.

Rather utilize it well and do a little bit often instead of one big push and then nothing more.

You deserve to have that time, even if it’s not huge … a lot of times we think, “if I can’t spend an hour at the gym, then it doesn’t matter.” But it does matter because it is not only about doing the thing, it’s about proving to our brains that we’re worthy, and showing up for the thing. (Cara Harvey)

It is important to realize that it is not only about performing the habit but teaching yourself – and your brain – that you are worth the effort and the energy to take the time for yourself to perform it.

What is your baseline?

The baseline is important because without the baseline we get into a comparison-mode … and we get stuck in that perfectionism … which I find as also another form of procrastination. (Carav Harvey)

If your baseline is zero – as in you have no groundwork whereupon you can build your habit – then you need to start small.

Pick one day and perform your desired habit for 15 minutes. Therefore, for your first week, do 15 minutes.

Ask yourself: where can you fit in these 15 minutes? What can you move or reschedule to find this extra 15 minutes?

It’s a language switch off the words “only” and “just” … and rather [saying], “this is what I’m doing for me today”, and allowing that to be good enough for the day. (Cara Harvey)

Establish boundaries

Building a set routine of habits – or rhythms – throughout your day can help you to establish boundaries around your time, both for yourself, and with your husband and kids.

Too many times we don’t have boundaries and we don’t have boundaries because we don’t want to hurt, [for them to feel] unloved, we don’t want it to impact our relationship. But the truth is a relationship without boundaries is either on the path towards divorce or the path towards [becoming] very unhealthy. (Veronica Cisneros)

You are modeling the example for your children. If you raise them to understand and respect boundaries, then they will be more empowered to set their boundaries and maintain them as they grow older.

Books Mentioned:

Cara Harvey – The 15 Minute Formula: How Busy Moms Can Ditch the Guilt, Say Yes to What Matters and Conquer Their Goals

Mike Michalowicz – Profit First: Transform Your Business from a CashEating Monster to a Money-Making Machine

Mel Robbins – The 5 Second Rule

Useful links:

Meet Veronica Cisneros

Veronica Cisneros | Empowered And Unapologetic PodcastI’m a licensed therapist and women walk into my office every day stressed and disconnected. As a mom of three daughters, I want my girls to know who they are and feel confident about their future. I can’t think of a better way to help other women than by demonstrating an empowered and unapologetic life.

So I started  Empowered and Unapologetic to be a safe space for women to be vulnerable and change their lives for the better before she ever needs to see a therapist.

Whether you listen to the podcast, join the free Facebook communityjoin the VIP community, or attend our annual retreat,  you’re in the right place. Let’s do this together!

Thanks for listening!

Did you enjoy this podcast? Feel free to share this podcast on social media! You can also leave a review of the Empowered and Unapologetic Podcast on Apple Podcasts (previously iTunes) and subscribe!

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I’m Veronica, your new Boss MOM Mentor with no filter and no BS. 

I'm a licensed marriage and family therapist, women’s coach, course creator, and retreat host. Married for OVER 20 years, raising three girls, and the host of the Empowered and Unapologetic podcast. 

Enough about me… 

My jam? Helping high-achieving women thrive both at home and in the hustle of work.

I've been there.

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Licensed Marriage and Family Therapist, Marriage Coach, Course Creator, Retreat Host, Mother of 3, Married for over 20 years.

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