The issue isn't motivation. It's mental load.
You're trying to add "a program" to an already full life. It won't stick.
What actually works
1. Reduce decisions
The less you think, the more you stick. Prepare simple options: same quick breakfast every day, 2-3 go-to meals, controlled snacks.
For example: yogurt + fruit in the morning, eggs + bread for lunch, ready-made salad for dinner.
2. Integrate movement into your day
No need for a perfect session. Get off one stop early, walk during a call, 10 minutes in the evening. Accumulation beats perfection.
3. Plan for bad days
Ask yourself: if tomorrow is chaotic, what's my minimum? Drink more water, avoid snacking, walk a bit. Having a simple plan B means you never fully drop off.
The takeaway
You don't need more time. You need less friction.
This content is for informational purposes only and does not replace medical advice. Consult a healthcare professional if needed.