Building a habit may seem like a challenge, but it’s actually one of the most powerful ways to achieve your goals.
If you’ve ever tried forming a habit and struggled, you’re not alone. We all have moments where we start something with excitement, only to lose momentum a few days later.
Life gets in the way.
Our motivation dips.
We forget. And before we know it, we’re back to square one.
But here’s the truth: the problem isn’t you. It’s the approach.
Habits don’t need to be complicated or overwhelming. They need to be simple, consistent, and meaningful.
Let’s break it down together. I want to share a small routine that helped me reset my mind, get clear on my goals, and build momentum one day at a time.
You can do it too and I promise, it’s easier than you think.(Within certain limits).
1. Start with a Simple Habit: Go for a Walk
Before you dive into a task or open your laptop, take a 5-minute walk. That’s it. Not a power walk. Not a jog. Just a gentle walk to get your body moving.
It might sound too simple to matter. But that’s the point. Simplicity makes habits stick.
While you’re walking, don’t plan, don’t check your phone, and don’t rehearse your to-do list. Just walk and breathe. Let your thoughts wander.
This tiny shift gets your blood flowing, resets your brain, and calms your nervous system. You come back grounded.
I started doing this every morning. Some days it’s just around the block. Some days it’s longer. But what matters is showing up.
2. Anchor It to a Routine: Shower and Reflect
When you get back from your walk, head straight to the shower. This is your mental reset button. You’ve moved your body. Now clear your mind.
Use this time to reflect, gently. Ask yourself: What am I looking forward to today? What’s one small thing I want to accomplish?
Afterward, write this sentence: “Today, I went for a walk and showered afterward.”
It might feel silly at first, but it’s powerful. Writing it down anchors the experience in your memory. It also gives you a sense of completion.
3. Keep It Light: Repeat Without Overthinking
The next day, do the same thing. Walk. Shower. Write.
But here’s the twist—don’t look at yesterday’s note. Start fresh.
This is about building rhythm, not reviewing history. Keeping the process light helps you avoid pressure or performance anxiety. This habit is for you, not your productivity app.
4. Reflect Every Few Days: Look Back and Compare
On the third or fourth day, pause and look at the first note you wrote.
How are you feeling now compared to then?
Has anything shifted in your mindset, your mood, or your focus?
Use these moments of reflection to check in, not check out. You’re not measuring success—you’re noticing progress. That alone builds self-trust.
5. Plan Your Next Step: Keep It Real
Once you feel grounded and clear, take 5-10 minutes to plan something meaningful. This could be a goal, a next step, or a decision you’ve been avoiding.
Let me share a quick story. I once wanted to start a text-based coaching program. It sounded great—until I realized managing hundreds of daily replies would drain my energy.
So I took a walk, cleared my mind, and reflected in the shower. I wrote down my thought process. And that clarity helped me pivot to a paid newsletter instead. Same goal—different path.
Planning becomes easier when your mind isn’t cluttered. That’s what habits do: they create space to think.
6. Keep It Going: Focus on Consistency, Not Perfection
One of the biggest myths about habits is that you need to be perfect. You don’t. You just need to be consistent enough.
You’ll miss a day. Life happens. That’s okay.
The trick is to avoid quitting just because you slipped. If you miss a day, get back to it the next. Walk. Shower. Write. Keep going.
Avoid distractions during your habit routine. Put your phone away. Let your brain remember how good it feels to start your day on your own terms.
Soon, you’ll notice something: you’re completing your tasks more calmly. You’re not checking the clock or chasing the next thing. You’re grounded.
7. Understand the Science: Why Walking and Showering Work
This isn’t just feel-good advice. There’s science behind it.
Walking boosts blood circulation, releases endorphins, and reduces cortisol (the stress hormone). It also improves focus and mood.
Showering, especially with warm water, relaxes your muscles and helps shift your mental state. It’s a signal to your body that you’re entering a new phase of the day.
Together, they create a simple but powerful reset ritual.
8. Make It Yours: Experiment and Adjust
What works for me may not work exactly the same for you—and that’s okay.
Maybe your version is journaling instead of walking. Or stretching instead of showering. The point isn’t to copy my habit. It’s to find your anchor.
Try different combinations. Morning or evening. Indoors or outdoors. Alone or with music.
Test what helps you feel calm, focused, and clear. Once you find it, repeat it.
9. The Real Challenge: Keeping the Habit Alive
You’ve probably heard that habits take 21 days to build. Or 66. Or maybe even just 5.
None of that really matters.
What matters is this: Can you keep going when motivation fades?
Habits are built in the quiet moments when no one is watching, and you feel like skipping. That’s where the magic happens.
So ask yourself:
- What could stop me from doing this tomorrow?
- How will I respond when I feel resistance?
- Who can I share my habit with for some encouragement?
You don’t need to be perfect. You just need to keep showing up.
10. Find Your “Why”: The Fuel Behind Every Habit
A habit without a reason is a task.
A habit with a purpose is a practice.
Ask yourself: Why do I want to build this habit?
Is it to feel better mentally? Gain clarity? Start the day with intention? Create more space in your mind?
Your “why” is what carries you when the novelty wears off. Make it strong. Make it personal.
Write it down. Put it somewhere visible. Let it remind you why this matters.
Habit Formation Journal Template
Date: _______________
1. Morning Routine: Get Moving
- Task: Go for a 5-minute walk
- How did I feel before the walk?
- How did I feel after the walk?
2. Post-Walk Routine: Reflect and Refresh
- Task: Shower and reflect on your goals
- What thoughts came to mind during the shower?
- Write down: “Today, I went for a walk and showered afterward.”
3. Consistency Check:
- Did I follow the routine today? Yes / No
- If no, what held me back?
- How can I improve tomorrow?
4. Progress Reflection:
- Read your note from two days ago
- How do my thoughts now compare to then?
- What’s changed in my thinking or focus?
- Does everything align with my goals?
5. Planning for Success:
- Task: Plan how to achieve your goal
- What are the pros and cons of my plan?
- What adjustments do I need to make?
6. Motivation Check:
- Why is this habit important to me?
- Does my “why” still feel strong?
Final Thoughts for the Day:
- What did I learn today about my habit-building process?
- What can I tweak or simplify tomorrow?
Quick Recap: How to Build a Habit That Lasts
- Start with a simple routine: Walk, shower, reflect
- Make it consistent: Repeat every day (or most days)
- Reflect often: Compare your thoughts every few days
- Plan your steps: Keep goals realistic and flexible
- Stay motivated: Know your personal “why”
Take Action: What Will You Start Today?
So, now it’s your turn.
What’s one simple habit you could start this week?
Don’t overthink it. Keep it light. Keep it doable.
Maybe it’s a short walk. Maybe it’s writing a sentence of reflection. Maybe it’s turning off your phone an hour before bed.
Whatever it is, start today.
And if you ever feel stuck go back to the basics.
Breathe. Move. Reflect.
Begin again.
I’m offering limited Clarity Sessions for your career or life. Feel free to reach me.