The Power of Habits

We all want to be healthier — but let’s be real, a detox smoothie once a month isn’t going to cut it. Consistency is the real game-changer. A healthy lifestyle isn't built on one-time actions, but on sustainable habits.

Where does the power of habits come from exactly?

• Habits reduce your decision fatigue. Instead of asking yourself every day, “Should I work out today?”, a habit/routine takes the pressure off your mind. Established habits continue on autopilot and lead to better results with less effort.

• Habits like a 10-minute walk each day or cooking at home twice a week may seem small, but over time, they bring real, lasting health benefits. Because they’re manageable, they’re also sustainable and the effect of small habits adds up.

• Being able to maintain a habit gives you a sense of: “I can do this.” And that boosts not just your health, but your trust in your ability to lead a healthy life. Go ahead and show off your habits — you've earned them!

• One healthy habit often leads to another. For example, someone who exercises regularly is more likely to improve their sleep and nutrition too.

You’re probably thinking, 'Okay, great, thanks… but why am I struggling so much to build a habit?" Trust me, I get it. I’ve been there and I still struggle from time to time.

Here is a recap of the fundamentals of building habits:

• starting small (you don't run a marathon on the first day you start running),

• setting clear objectives ("I am going to exercise 2 times a week: 45 min walk and 1hr pilates" rather than "I will start exercising"),

• not relying on external sources of motivation (like social media videos, quotes, or competing with others) but more on intrinsic motivation / the desire to build better habits for yourself.

However, even when you apply these fundamentals, you might fall into some sneaky little traps that sabotage your progress. Let’s talk about those:

1. Setting Unrealistic Expectations:

   You all know that moment right! The moment of setting the unrealistic target of "doing sport everyday for 1hr" or "stop consuming sugar for good" with all your good intention to be more healthy.

   Unfortunately, the brain is resistant to change and such big commitments increase the level of resistance and create panic and stress.

2. Starting to build multiple habits simultaneously:

   One day you feel the energy and the motivation in you and you decide to change things in your life to improve your health and you say "why not start exercising, cooking every meal, and going to bed at 10:00 from now on?"

   Well, there is a good reason that you don't start all these initiatives at the same time. Each habit requires dedicated energy and attention. Trying to manage all of them simultaneously can be overwhelming and lead to burnout.

3. Choosing Habits That Don't Fit Your Lifestyle

   You set your alarm for 6:00 AM, convinced that today is the day you become “that morning person.” Except… you’re a night owl.

   Habits that don’t align with your personal preferences or lifestyle will eventually be abandoned. However, if you want to wake up earlier, this can be a long term goal that you can work on it gradually.

4. Expecting Zero Miss

   Yes, that day arrived! You could not go to the gym as planned for a certain reason. Your mind tells you that "you ruined everything!", "you could not even hold a simple promise for your health!", "here you go, another failure!".

   Well, you can kindly tell your brain to shut up! Setbacks are part of the habit-building process. It's normal to stumble occasionally. It's normal that life gets in the way and we have to change plans. Do not let your brain to use this as an excuse to give up completely.

In the end, it’s not the big resolutions or perfect plans that shape your health — it’s the quiet, repeated actions you take each day. That’s the true power of habits. And the good news? You don’t need to be perfect. You just need to keep showing up. Choose habits that fit you, start small, be kind to yourself when you slip — and trust that the effort will compound.

Your future self will thank you.

Wishing you strength, resilience, and all the best on your journey toward better health. Remember, every small step counts!