Blog fourteen - Small consistent changes that support monumental change for your health.
Creating change, especially when it’s for your long-term wellbeing isn’t always glamorous. There’s often no immediate reward, no overnight transformation, and definitely no guaranteed motivation every morning. That’s why understanding how to make change stick is just as important as knowing what change to make.
If you’ve ever struggled to implement a new habit, you’re not alone. The trick lies in making small, intentional shifts that your brain actually wants to stick to. Here are some simple but powerful hacks to help you build momentum and create lasting change:
1. Start Small — Really Small
The smaller the change, the less resistance your brain puts up. Aiming for an hour-long workout when you're
not exercising at all can feel impossible — but five squats or a 5-minute walk? Much more manageable.
Tip: Want to start meditating? Begin with just 2–5 minutes a day. Want to drink more water? Start with one
glass before each meal. Starting small reduces overwhelm and increases your chance of consistency — which is where the magic
really happens.
2. Make it Obvious
If something is out of sight, it’s out of mind. Visual prompts can work wonders for habit formation. Put the thing you’re trying to remember in your way so it’s harder to forget.
Example: Starting a new supplement regime? Keep the bottle next to your toothbrush, coffee machine, or water bottle — anywhere you can’t miss it.
This small environmental tweak helps bypass forgetfulness and encourages action without relying on willpower.
3. Pair it With Pleasure
New habits often lack instant gratification — so stack them with something enjoyable. This is known as temptation bundling and it's a proven behavioural science strategy.
Examples:
Only allow yourself to watch your favourite show while you're stretching or foam rolling.
Listen to a podcast you love while cleaning or meal prepping.
Plan a coffee with a friend post-workout.
When you associate a new habit with something you already enjoy, it becomes less of a chore and more of a reward.
4. Habit Stack
One of the most effective ways to build a new habit is by anchoring it to an existing one. This method, popularized by James Clear in Atomic Habits, is incredibly effective.
Formula: “After I [current habit], I will [new habit].”
Examples:
After I brush my teeth, I’ll do 2 minutes of deep breathing.
After I make my morning coffee, I’ll prep my lunch for the day.
This leverages routines you already do on autopilot and tacks new actions onto them with minimal friction.
5. Plan for the Dip
New habits often feel exciting at first — then motivation dips. This is completely normal. The key is to expect the dip, not fear it.
Tip: Pre-plan for low-motivation days. If your goal is a 30-minute workout, have a “bare minimum” version ready — like a 5-minute stretch or walk. That way, you still show up, and consistency stays intact.
6. Track the Wins (Even the Tiny Ones)
Progress isn’t always visible, but that doesn’t mean it’s not happening. Celebrating small wins keeps your dopamine levels engaged and reinforces the value of your new habits.
Ideas:
Tick a habit tracker (physical or digital) - I have a free downloadable on my website you can print
Journal 1–2 wins at the end of each day.
Use a sticky note on your mirror with your streak.
The more you reinforce progress, the more likely your brain is to crave more of it.
7. Make it Appealing & Social
We are social creatures, and we thrive with accountability and community.
Tips:
Pair a workout with a friend, or share your goals with someone you trust.
Join a group or online community working toward the same change.
Reward your effort — not just your results — with something kind and nourishing at the end of the week.
8. Know Your Why
If the habit doesn’t feel meaningful, you’re more likely to drop it the second things get hard. Get clear on why you’re making this change. What will it give you? How will it improve your life?
Write your why down somewhere visible. Return to it when you’re tired or unsure if it’s worth it — because if it matters to you, it is.
I believe it is important to understand why you are making a certain change and for what benefit, this helps us to actually want to stick to something.
Change doesn’t require a huge overhaul or a perfect plan. What it needs is clarity, consistency, and kindness to yourself during the process. Focus on one small shift at a time. Stack it with joy. Make it visible. Plan for the hard days.
When you approach change with patience and strategy — rather than pressure — it not only sticks, but it becomes a part of who you are.
If you are struggling to make change, please reach out.