
Last week, we talked about the joy of walking and how it can open doors to new possibilities. But what comes next? Today, we’re diving into the art (and science) of building habits that stick—habits that fit seamlessly into your life, even if you’ve got a million things on your plate. Whether it’s starting a workout routine, eating better, or finally taking time for yourself, let’s focus on how to make it happen.
And let me be clear, this isn’t about adding more stress to your already packed schedule. It’s about building a foundation of small, consistent actions that create long-term change. Because let’s face it—if you’re over 40, have kids, a full-time job, and a home to manage, waiting for “the perfect time” isn’t just unrealistic; it’s a unicorn.
So, let’s get to it.
Why Habits Beat Motivation Every Time
Let’s start with the hard truth: motivation is unreliable. It’s like that flaky friend who promises to show up but cancels at the last minute. What you need instead is a system—a routine that makes it easier to take action, even on the hard days. This is where habits come in.
Think about it: a habit is something you do automatically, without overthinking it. Like brushing your teeth or grabbing your keys before leaving the house. As James Clear says in Atomic Habits: “You do not rise to the level of your goals. You fall to the level of your systems.”
If you can create systems and routines around your new habit, it becomes less about motivation and more about making it a natural part of your day.
Your Why Is Your North Star
Before we dive into the nitty-gritty of habit-building, let’s pause and ask the big question: Why are you doing this? What’s really driving you? And I’m not talking about surface-level stuff like “fitting into your jeans from 20 years ago” or “toning up.” I’m talking about the deeper stuff. Why do you want to get stronger, healthier, or calmer in the first place? These are the real reasons that will light a fire under you.
Is it to have more energy for your kids? To feel confident walking into a room? To keep up with life’s demands without feeling burnt out? Your why is your anchor. When you’re staring at the snooze button or debating if you really need to drink that glass of water, your why is what pulls you back on track. Think of it as the compass that keeps you heading in the right direction.
Take a moment and dig into your why. Why do you want to achieve your goals? Start with your initial reason and then dig deeper by asking "Why?" up to four more times. Here’s an example:
Why do I want to exercise? Because I feel tired all the time.
Why do I want more energy? Because I want to keep up with my kids.
Why is keeping up with my kids important? Because I want to make memories with them.
Why? Because family time makes me happy.
Why? Because happiness is what life’s about.
See how that changes the game? When your goal is tied to something meaningful—like being there for your family—it becomes less about ticking a box and more about creating a life you love. That’s the kind of motivation that keeps you going when life gets messy.
Ditch Perfection, Focus on Progress
Raise your hand if you’ve ever set a goal so big it crushed you before you even started. (Like that time you decided you’d run a marathon after getting winded walking up the stairs. Hi, we’ve all been there.) The truth is, perfection is a trap. What works is consistency. It’s better to show up twice a week for a workout than to burn out after a week of daily sessions.
James Clear, author of Atomic Habits, says it best: “Habits are the compound interest of self-improvement.” Small, consistent actions might not feel like much in the moment, but they add up to huge results over time. The key is to start small and realistic. Forget the “all or nothing” mindset - it’s the fastest way to go, well, nowhere.
Set Yourself Up for Success
Life doesn’t just hand you extra time to work on yourself. You have to create it. The good news? A little planning goes a long way. Here’s how to prime your environment for success by making your new habit as convenient as possible:
Schedule it. Treat your new habit like any other non-negotiable appointment. Put it in the diary and stick to it. Let your family or housemates know what you’re doing and why. If they’re on board with your goals, they can support (and not accidentally sabotage) your efforts.
Prep ahead. Lay out your gym gear, pack a snack, or even write out your to-do list the night before. Removing decision fatigue makes it so much easier to show up.
Make it visible. Want to walk more? Keep your trainers by the door. Trying to eat more vegetables? First, buy them! Then prep them in advance and put them front and center in your fridge.
Plan for slip-ups. Life happens. Missed a workout? Grab a quick walk instead, or just make sure you don’t miss two in a row. Ate more than planned? Move on and refocus at the next meal. Progress beats perfection every time.
Remember: the easier you make it to act, the harder it is to avoid. Don’t wait for motivation to strike—set the stage (and your environment) so action becomes automatic.
When You’re Not in the Mood? Do It Anyway
Here’s the reality check: motivation is overrated. If you’re waiting for the stars to align or for that magical “I feel like it” moment, you’ll be waiting a long time. Action is what creates motivation—not the other way around.
So, on the days when you’re not feeling it, focus on the smallest step. Just put on your trainers. Just unroll your yoga mat. Just take one deep breath. Or, if it’s a gym day, just get in the car and drive there—promise yourself you’ll sit in the car park if that’s all you can manage. Chances are, once you’re there, you’ll walk through the door and get it done. Starting is the hardest part, but once you’re moving, momentum kicks in—and it’s pure magic.
Still struggling? Visualize the end game. Picture yourself post-workout—energized, accomplished, proud, and ready to take on the world. Use that future feeling as your motivation to get started.
Break It Down Into Tiny Wins
Big goals can feel overwhelming, but tiny steps? Those are manageable. If your goal is to “exercise more,” start small. Commit to walking for 10 minutes twice a week—no more, no less. Once you’ve nailed that, add a little extra time, distance, or frequency. Small wins build confidence and momentum.
The key is to shift your focus from big, intimidating outcomes to smaller, controllable behavior goals—actions you can actually do. For example:
Instead of “eat healthier,” start with “add one vegetable to dinner each day.”
Instead of “run a 5K,” try “walk around the block twice this week.”
Instead of “get stronger,” aim to “show up for Deadlift Day and Squat Day this week at Freedom Fitness.”
Instead of “stick to every class,” make it “don’t miss two classes in a row.”
Every small win matters. It’s not about perfection—it’s about progress. And each tiny action you take builds the momentum to keep going. Before you know it, those little wins will add up to big results.
Build Momentum, Not Pressure
Habits thrive on momentum, not perfection. Once you’ve got one habit locked in, adding the next feels easier—it’s like a ripple effect. And when you inevitably miss a day (because, let’s be real, life happens), don’t let it spiral into defeat. Missing one day is a slip-up. Missing two starts to create a new habit. The key is to get back on track without beating yourself up.
Consistency doesn’t mean never missing a gym session or sticking rigidly to your plan. It means showing up for the next one after a missed session. Progress is about keeping the forward motion, even when things don’t go perfectly.
The goal isn’t perfection—it’s persistence.
The Power of a Support System
One of the most overlooked keys to building habits? The people around you. If your family or housemates aren’t aware of your goals, it’s all too easy for them to unintentionally derail your efforts. Share what you’re working towards and why it matters to you. Let them in on your why and ask for their support.
Maybe it’s your partner taking over bedtime so you can hit the gym, or a friend joining you for a walk to keep you accountable. A good support system can make all the difference—it’s like having a cheer squad that’s there to encourage you, not distract you. And the best part? When the people around you get involved, your success can inspire and uplift them too.
Final Thoughts
Life is messy, and habits don’t always stick right away. That’s perfectly normal. What matters is showing up more often than not. Two sessions a week? Brilliant. One day of mindful eating? That’s progress. Celebrate every win, no matter how small, and give yourself grace when things don’t go to plan.
Your future self is waiting. The one who’s stronger, happier, and more energized. The one who will thank you for taking that first step, no matter how small it seemed at the time. So don’t wait for the perfect moment (because, let’s be real, it doesn’t exist).
Just start.
What’s your next tiny win? Drop me a message or let me know in the comments. I’d love to hear how you’re taking the first step toward a habit that truly changes everything.

About Karen
Hi, I’m Karen, owner of Freedom Fitness and a firm believer in the power of small, consistent actions. Whether it’s showing up for a class, nailing your first deadlift, or just taking that first tiny step toward a new habit, I’ve seen firsthand how small wins add up to big transformations.
When I’m not coaching in the gym, I’m helping others discover that building habits isn’t about perfection—it’s about persistence. I love creating programs that fit into real, busy lives (because let’s face it, who has time for fluff?) and showing people that it’s never too late to create the life you want.
Got questions or want to chat about your goals? Drop a comment below, or get in touch - I'd love to hear from you.
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