Gentle Changes Lead to Real Results
Every January, we’re flooded with messages about fixing ourselves. Stricter routines, tougher rules, all-or-nothing goals. And while intention matters, I see something really important in my work every day: the changes that last are the ones we actually enjoy.
Not the ones we think we should do, or the ones that feel like punishment, but the ones that bring us a sense of ease, curiosity, or joy.
There’s a growing body of research on this. For example, a study published in Frontiers in Psychology found that when behaviors are rewarding and enjoyable, they become more strongly linked to habit formation, meaning people are much more likely to keep doing them over time. As the researchers explain, “intrinsic rewards such as enjoyment… increase the likelihood of performing the behavior again without conscious deliberation.” Frontiers
So this year, instead of harsh resolutions, what if we gently explored habits that feel nourishing, supportive, and fun?
Here are a few new habits I'm trying:
Taking a hip-hop class once a week — not to burn calories, but simply to move, laugh, and loosen up.
Starting the morning with a slow stretch routine three times a week, with calming, zen-style music creating a peaceful atmosphere.
Making creative protein smoothies like chocolate-coconut, mango-strawberry-ginger, or simple vanilla. Turning nourishment into a little moment of creativity.
These aren’t punishments. They aren’t rooted in guilt. They’re rooted in pleasure, curiosity, and kindness toward my body.
And when you choose habits that feel supportive rather than restrictive, a few beautiful things begin to happen:
You stop battling yourself.
You begin to trust your body more.
You feel proud of showing up rather than pressured.
And little by little, those gentle shifts turn into a lifestyle, not a resolution you have to force or give up on.
A Simple Reflection to Try
Ask yourself:
“What small change would genuinely feel good to me right now?”
Maybe it’s a daily walk while listening to your favorite playlist.
Maybe it’s stretching before bed.
Maybe it’s cooking one nourishing meal a week.
Let it be small. Let it be doable. Let it support the version of you who wants to feel better. Not the version who’s trying to live up to unrealistic pressure.
You don’t need to push harder.
You don’t need stricter rules.
You just need support and a little more kindness toward yourself.
Want support making gentle, life-giving changes?
I’d love to guide you through movement, strength, balance, and breath in a way that feels encouraging.
You can book a private session with me through my website.
Let’s create habits you actually enjoy, together!