Summer Wellbeing: When Good Intentions Meet Real Life

By Elva O’Conaire, BSc, MSc, Certified Health Coach

First published in the Greystones & Beyond Magazine 3rd Editon. You can view the digital version here Magazine | Greystones Ecosystem.

Health in the summer months often comes down to working with the way your days are, not how you think they should be.

Summer is often seen as a good time to focus on health. There is a sense that with longer days and brighter evenings, it should feel easier to take care of yourself. There is more time outside, more light, and a natural pull to do things differently. For some people, that is exactly how it feels. But for many, the reality is more mixed.

Routines that may have felt more consistent a few months ago can become less so. Meals are more varied, exercise and sleep can become less regular, and the structure that usually shapes the day is not quite as defined. Even small changes can have an effect. Summer tends to bring more movement between different parts of life. Plans are more fluid, days can look different from one to the next, and there is often more to fit in, even if it is all enjoyable. Social plans, time away, longer evenings, and a general change in pace can all alter how the day unfolds.

None of this is a problem in itself. In many ways, it is part of what makes summer feel good. But it can mean that the habits people rely on during other times of the year are not as easy to hold in place. It is not unusual for someone to feel that they were in a good place with how they were eating, moving, or sleeping, and then find that things have changed without really meaning them to. Not because they have lost motivation, but because the day looks different.

What stands out is that people often expect summer to make things easier. When it does not, they can feel that they are doing something wrong. In reality, it is just a different way of living day to day. Instead of trying to recreate your usual routine, it can help to adjust your expectations and work with the way your days are now. Summer can be a really positive time for health. There is more opportunity to move, to be outside, and to spend time with people. But it tends to work best when the approach is practical and flexible, rather than driven by pressure or perfection.

Questions I’m often asked during the summer months:

“My routine is all over the place in the summer. How do I stay on track without a set schedule?”

Don’t try to force a winter schedule into a summer day. Instead, choose two or three things that happen regardless of what else crops up. This might be a high-protein breakfast, a 20-minute walk at some point in the day, or simply making sure you're drinking enough water. If those three things happen, the day is a success. Everything else can be flexible.

“My energy feels lower even though the weather is better. What am I missing?”

Sleep is often the first thing that changes in summer, later evenings, brighter mornings, and more going on can all affect it. Even going to bed slightly later a few nights in a row can catch up with you. Eating patterns can change too, skipping meals during busy days or relying on quick options. Keeping your meals regular, getting some protein in earlier in the day, and making an effort to wind down before bed can really help.

“Is it better to stay strict with my routine or just go with the flow?”

Trying to stick to a strict routine usually doesn’t work that well in summer. It can feel frustrating when plans change. It tends to work better to be flexible but still have a few things you come back to. For example, if you can’t get to a class or the gym, go for a walk. If your meals are different at the weekend, make sure they are a bit more balanced during the week. It’s more about adjusting than sticking rigidly to a plan.

“There’s a lot more going on socially in the summer, how do I handle that?”

There can be more invitations, more plans, and more expectation to be out and about. Connection is a really important part of health, and summer is a great time to lean into that. But it doesn’t have to mean saying yes to everything. Picking the plans that matter to you makes a difference. A lot of people find that even when they feel tired beforehand, they often leave a catch up with a friend feeling better than when they arrived.

“What’s your go-to for eating well when I don’t want to cook?”

Keep it functional. When it’s too warm to cook or you’re short on time, a nutrient-dense smoothie is a great bridge. I go for spinach, frozen banana, frozen mango, and oat milk with a scoop of vanilla protein powder. It takes a few minutes and is an easy way to get something nutritious in without overthinking it.

Elva O’Conaire is a certified Integrative Nutrition Health Coach, offering personalised support to those looking to improve their health, manage stress, and feel better in their day-to-day lives.

A special thank you to my gorgeous friend Helen O'Callaghan of Helen O'Callaghan Photography. I'm delighted her beautiful photographs were used alongside the article.