Habits and Motivation–Slowly Reshaping Our Every Day Lives
- Leslee Preece
- 2 days ago
- 4 min read
Every morning I take my thyroid medication at least thirty minutes before breakfast. It lives on my bedside table, so I never forget. It's wired in to my brain.
Whenever I have anxious thoughts start to swirl around in my head, I ask myself:
“Does this really matter?”
If not, I let it go.
If it does but I can’t do anything about it, I let it go.
If it does and I can act, I make a plan.
After tons of practice, this process happens instinctively.
These two small habits, one physical and one mental, have served me well for years.
What are Habits, Really?
Habits are the millions of things we do automatically. Some come from our genes, others from our environment. Some help us thrive; others hold us back. The question is: how do we build better ones?
We can’t change our genetics, but we can change our surroundings and behaviors. But motivation, or lack thereof, often gets between us and positive change.
I didn’t get serious about strength training until a scan showed osteopenia and muscle loss. If I’d known earlier how vital muscle mass is, I’d have started much sooner. More knowledge and being around people who value prevention can make a huge difference for all of us and for how we work around habits and motivation.
Why Change Feels Hard–The Layers of Habits and Motivation.
Motivation is complex, so let’s be kind to ourselves when it wavers (every. damn. day.).
Some things that affect our will to change:
Emotional habits:
Positive feelings make it easier to do all the good things like exercise and eat nutritious foods. Negative emotions make everything much more difficult. Cranky=lay on the couch, eat two snickers bars, speak to no one.
Social Environment:
The quality of our relationships matters more than the quantity. If we surround ourselves with just a few people who have similar goals, we are much more likely to do the good stuff. When my exercise buddy cancels, I’m very tempted to stay in bed. When friends decide on a healthful meal, I’m not going to jump in like a weirdo and suggest something fried and greasy.
Healthcare Environment:
Our system focuses on treatment, not prevention. That’s why we must take charge of our health by learning all we can, asking questions, and taking action. Let’s be our own health advocates!
Physical Environment:
Walkable neighborhoods, green spaces, and access to healthy food make change easier. If we don’t have those, it takes a lot of determination to still achieve our goals. Solutions can be things like joining a community garden or exercising in a small space. I remember (fondly?) exercising in a tiny den to a VHS tape.
How to Build New Habits
Start small. Research tells us that tiny steps lead to lasting change. I need more muscle, but I get tired very quickly. So, I’m starting with just ten minutes of body weight exercises at a time– five squats, five calf raises, five arm curls, etc. When I see the neighborhood ladies walking super-fast past my house I put on my crown and celebrate myself for doing the best that I can.
Link habits to cues. Here are a couple of examples:
Alarm at 5 PM (cue) → text my boss my task completions (habit) → feel accomplished (reward).
Bright water bottle (cue)→ drink(habit) → feel hydrated (reward).
Design Great Cues. We do better when our cues are very specific and spur action.
Time specific: After my last bite of lunch, I’ll stand up and sit down five times.
Location: My morning exercise clothes are on the bathroom counter.
Habit Stacking: When my coffee is brewing, I’ll meditate for two minutes.
Emotion: When I feel stress I’ll breathe deeply.
Social Influence: I’ll join a walking or pickleball group that meets regularly.
Celebrate the Small Wins. Every little success counts. Dance, sing, shout to the wind! Joy fuels our momentum.
Make the New Habit part of our identity.
“I’m a person who nourishes my body with real food”
“I’m a regular walker”
Environment Tweaks That Reinforce Success
Make good habits easy and bad ones hard:
Keep water visible; hide less nutritious food. I might buy just one cookie when I want a treat or make a batch and give most away. (Experts tell us to never eat raw dough so I will vigorously deny it if someone accuses me of satisfying my sweet cravings with cookie dough. Never happens. Nope.)
Delete apps that tempt doomscrolling.
Swap soda for sparkling water or water with fruit in it.
Track progress visually. Big stickers are much more satisfying to my inner five-year-old than check marks.
In Conclusion
Adopting new and rejuvenating habits doesn’t require the gusto of an overzealous marathoner. Just the teensiest of steps forward will do. Each small win builds more strength, energy and confidence. Before long we’ll look back and realize we’ve become the vibrant, spectacular person we always knew we could be! (Note: We’re already spectacular. We’ll just be EXTRA spectacular).
Disclaimer: The information on this site is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before making changes to your health routine.
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