Sluggish and unmotivated- help me make a plan

[Bobnobob]

I’m in my 40s. Office job mostly working from home. 3 kids and a DH.

I snack on junk food throughout the day and I drink wine about 3 nights a week (a large glass or sometimes two). I don’t drink much water. I don’t eat much in the way of vegetables. I feel sluggish and unmotivated and can’t bring myself to do any exercise. I’m not overweight but my clothes don’t fit as well as they did a year ago. I’m getting behind on work tasks and don’t even take the time to read or anything, just doom scrolling on my phone.

Kids are well looked after and want for nothing. The little energy I can sum up is keeping up with their hobbies and schoolwork etc.

This isn’t a DH problem, it’s a me being lazy and not getting any momentum to get out of this slump. He does his fair share and then some. He would fully support me in finding time to exercise etc.

I suppose I know what I need to do but just looking for some ideas of how to get started that doesn’t feel overwhelming

One thing at a time, and make it things you like, or at least don't hate.

Water - squash or herbal tea do the same job. I have a big thermal mug and fill it with green tea a few times a day. Find one you like, it just replaces whatever you drink now.

Veg - I often have have veg soup for lunch. Carrot/cucumber/pepper sticks and hummous, a wrap with salad leaves and some cherry tomatoes. 2 kinds of veg with dinner, sweet potato wedges rather than chips. Buy a bag of salad, add an omelette or chopped boiled egg. Buy pre-chopped/prepared/frozen veg to make life easy.

Exercise- go for a walk at lunch time. Weather is looking better, get an interesting podcast or audio book and get out for a bit.

Junk food - don't beat yourself up, try to eat more of the good stuff - I find it crowds out the junk. Easier to add things than take things away.

Just start....gradually you'll feel better and do more. But give yourself grace, I never got anywhere when I was beating myself up.

I make myself drink a cup of water while the kettle boils.

I'm a terror for snacking on junk too and fine that a protien shake is quite a good alternative and will stop me feeling that intense hunger.

Also don't beat yourself up about exercise, a walk is better than nothing. Maybe get some weights to use at home too. Build in fun exercise like a bike ride with the kids. A walk to meet a friend.

Find a new routine and treat for weeknights e.g. Tea, some dark chocolate and a box set just for you.

I could’ve written your post except I AM overweight. I’ve started making myself go for a decent walk 2-3 times a week while my kids are at clubs in the evening. Would that be an option for you?