Mastering your mindset and habits…
“Motivation is what gets you started. Habit is what keeps you going.” — Jim Ryun
Setting and sticking to daily habits is the foundation of achieving your biggest goals—whether it’s growing your business, improving your health, or creating more balance in your life. Small daily actions add up to big results. But what happens when life gets in the way and you fall off track? The more of a routine we have, the easier it is to get back on track.
Alignment can be defined as how quickly you return to self - to you, to what’s important to you - when life gets interrupted. Not only do our daily habits help, but out thoughts are the most important.
This was our topic at last night’s Ladies Living Out Loud Event…because we all need a little help and accountability with our healthy habits.
“What you think, you become.” — Ghandi
As much as we should set goals and the small daily habits that get us there - a huge part of our small daily habits needs to be mastering our mindset and somatic work. We have a mind + body connection and we need to address both.
For example:
Our Primitive Brain - Basic Life Support, Habits/Unconscious Behaviors, Protection and Survival. Ex: Fight or Flight
Our Modern Brain - Controls higher order thinking, monitors primitive brain, emotional maturity
The mind-body connection isn't a one-way street. Just as our mind can influence our body, our bodily state can affect our mental health.
Our gut is a second brain and is the largest producer of serotonin in the body. The vagus nerve connects the brain to the gut and they communicate on a loop. 80% of communication flows from the body to the brain. Mindset and Somatic work must work together - if you are just focusing on daily habits without incorporating mindset, you missing a critical piece. If you are working on mindset without incorporating somatic work - like walking, yoga, weight training, breathwork - you are missing an even more critical piece.
Let’s break down how to create sustainable habits and how to reset quickly when you need to.
1. Start Small & Build Momentum
One of the biggest mistakes people make when setting habits is trying to do too much at once. Instead of overhauling everything overnight, start small and build momentum. If your goal is to exercise six days a week, begin with just 10 minutes a day. If you want to drink 100 ounces of water daily, start by adding an extra glass each morning. Success comes from consistency, not intensity.
2. Tie New Habits to Existing Routines
The easiest way to form a habit is to attach it to something you already do. This is called habit stacking. For example:
After you brush your teeth in the morning, take five deep breaths for a quick mindset reset.
While you drink your morning coffee, review your top three priorities for the day.
Before you check emails, spend five minutes on lead generation or personal development.
3. Track Progress & Celebrate Wins
Keeping track of your habits helps reinforce consistency. Use a planner, an app, or even a simple checklist to mark off each habit daily. And don’t forget to celebrate small wins! Acknowledging progress keeps you motivated.
4. Plan for Roadblocks
Life happens—travel, busy schedules, and unexpected challenges can throw you off track. The key is to anticipate obstacles and have a plan. If you’re traveling, adjust your workouts to shorter sessions. If your day is packed, squeeze in 5 minutes of meditation instead of skipping it altogether. Imperfect action is always better than no action.
5. When You Get Off Track, Reset Quickly
We all fall off track sometimes. The most important thing is how quickly you get back on. Here’s what to do:
Don’t dwell on it. Missing a habit one day doesn’t mean you’ve failed. Avoid the all-or-nothing mindset.
Start fresh the next day. Just because you missed a workout or skipped your morning routine doesn’t mean the week is ruined.
Adjust if needed. If a habit isn’t sticking, tweak it. Maybe you need a different time of day or a new approach.
6. Stay Connected to Your "Why"
When motivation dips, reconnect with why you started. Visualize the future version of yourself who has achieved your goals. Remind yourself that the effort today is an investment in your future success.
7. Breathe, Reflect, and Realign
One of the most powerful tools for staying on track is intentional breathwork and self-reflection. Taking even just a few minutes to breathe deeply can help you reset your nervous system, clear your mind, and refocus. This is why I incorporate breathwork into my own routine and offer coaching sessions to help others build healthy, sustainable habits that align with their goals.
If you’re looking for extra guidance in staying accountable, creating habits that work for you, and learning how to reset when needed, I’d love to support you through breathwork and coaching sessions. Reach out to learn more about how we can work together to help you build consistency, resilience, and momentum in every area of your life.
What’s one habit you’re working on right now? Let’s make it stick!