Creating Lasting Habits With Ease—One Small Step at a Time
It’s a brand new year, and each year, we make those resolutions again to do the things we know will help us be healthier, wealthier and happier. Usually by February, those resolutions have been abandoned, and we spend the rest of the year beating ourselves up, blaming ourselves for being weak and undisciplined, feeling shame that once again, we have been unable to “make ourselves” do the hard things. But what if it didn’t have to be that way? What if we are going about it the hard way, and it could be easier?
In natural wellness, we understand that the body and mind thrive through balance, patience, and gentle support—not force. The same is true for habit change. Sustainable wellness isn’t built through extreme routines or rigid rules, but through small, intentional shifts that honor your natural rhythms.
When we approach change with curiosity instead of pressure, transformation becomes not only possible—but lasting.
Why Gentle Change Works Better
Our nervous system responds best to safety and consistency. When we attempt drastic lifestyle changes, the body often perceives stress, triggering resistance and burnout. Gentle, incremental habits help regulate the nervous system and build trust with ourselves.
In natural wellness, we aim to work with the body—not against it.
Start Where You Are
True wellness begins with awareness, not judgment. Instead of focusing on what you “should” be doing, start with what feels accessible right now.
Ask yourself:
What feels nourishing, not draining?
What change would support my energy instead of depleting it?
What feels doable even on a low-energy day?
A habit that respects your current season of life is far more likely to take root.
Small Steps, Deep Roots
Just as plants grow strong roots before reaching upward, habits need a stable foundation. Small steps allow habits to grow organically.
Examples of natural habit shifts:
Adding a morning stretch before reaching for your phone
Taking a moment to consider what you would like your day to look like, to imagine best outcomes, and to enjoy a moment of gratitude for a new day before plugging in to email, social media, and all the noisy daily messaging we receive
Drinking warm water or herbal tea upon waking
Stepping outside for sunshine and fresh air once a day
Taking three slow breaths before meals
Making a habit of pausing before agreeing to any request, to give yourself space to decide whether it’s something that is worth your while
These gentle practices signal safety, grounding, and care to the body.
Build Habits That Feel Supportive, Not Punishing
Wellness habits should feel like acts of self-care, not obligations. When a habit feels forced, it often disconnects us from our intuition.
Instead of asking, “How disciplined can I be?” ask:
“How can I support myself today?”
This mindset shift creates habits rooted in compassion—and compassion is what sustains change.
Trust the Rhythm of Progress
Nature doesn’t rush, yet everything unfolds in its own time. Habit change is no different. Some days will feel aligned; others may feel off. Both are part of the process.
Progress is not linear. Consistency comes from returning gently, again and again. Building small, simple habits that feel supportive also actually improves our brain’s ability to tackle larger habits. Instead of approaching a new habit from a fear of failure, starting with these smaller habits builds confidence in the mind, increases dopamine, and gives us a better sense of safety in trying new things.
So, instead of getting on that treadmill of forcing yourself to do what you feel you “should” be doing, ask yourself what you want. What new habits could you look forward to each day? Which ones would bring you joy? When you begin from there, changes become celebrations, and you build consistency and momentum for a continual process of renewal, rather than a repetitive cycle of failure. Small hinges swing big doors, and even a slight change in direction can put you on a completely different path long-term!
Need more help in making small, incremental changes a reality? Click below to schedule a discovery call with Dr. Marta to see what steps we can take together!