Habits: The Challenge and Power Behind Our Daily Actions
Habits can be funny yet challenging. We’re aware of them, but most of us are blissfully unaware of all of ours because habits, by definition, are automatic and largely subconscious.
At the start of 2024, I decided to give up alcohol for the year. More recently, I cut out added sugar for a month and committed to avoiding my phone or laptop for the first 30 minutes of the morning. Additionally, I set a goal to hit 10,000 steps daily for the entire year. These choices weren’t tied to any specific diet, trend, or external goal—they stemmed from a simple desire to feel better. Alcohol left me sluggish, sugar fueled inflammation, and my phone disrupted my morning focus and productivity.
It was also about self-discipline: Could I see these commitments through? While I’m a functional medicine nutritionist and not a huge drinker or sugar addict, I’m still human. I enjoyed an occasional happy-hour cocktail, the gluten-free donut, a margarita with chips and guac, and pre-period banana bread cravings (ladies, you know what I mean).
The benefits of giving up these habits were significant: better sleep, less brain fog, increased productivity, and improved recovery. I felt amazing. I’ve since stayed alcohol-free, limited sugar, moved daily, and tried my best to keep my phone out of sight in the mornings.
Through this journey, I’ve gained valuable insights into the power of intentional choices. My morning routine, in particular, has become the cornerstone for setting a productive and purposeful tone for my day.
Rediscovering My Morning Routine
My morning ritual has always been significant to me. I often joke that after 5:30 p.m., I become the least productive person on the planet and fully embrace my “grandma mode”—early dinners, early bedtimes, and no staying up past 10 p.m. This makes the early hours of the day—5:30 to 9 a.m.—my sacred “me time.”
For a while, my mornings were structured and fulfilling: 15 minutes of reading, making coffee, journaling about the previous day, planning my workday, and taking a 30-minute walk or run with my fur child, Marlin. However, somewhere along the way, that structure unraveled. Mornings became chaotic—a blur of checking my phone, brewing endless cups of coffee, letting Marlin out, and diving straight into emails and social media distractions.
This shift was a wake-up call, reminding me how easily small habits can slip if I’m not intentional.
The October Challenge
In October, I committed to going without my phone or laptop for 30 minutes each morning to focus on mindfulness before my busy day began. I cut my two cups of coffee to one, adding only steamed unsweetened almond milk and a splash of stevia. I also woke up 15 minutes earlier to avoid rushing.
What’s the big deal, you ask? No phone, less caffeine, 15 extra minutes, and no sugar—how is this blog-worthy? Let me explain.
By the end of the 30 days, I noticed real change. Some mornings, I didn’t even crave coffee. The no-phone rule became second nature, and my sugar cravings were virtually gone. As I created space to sit in stillness, process my day ahead, and reflect, I realized I didn’t want to lose momentum. This wasn’t just a 30-day trial; it was the beginning of a lifestyle.
My mornings now include movement, reviewing my calendar, journaling, and being content with just one cup of coffee—all before distractions begin. By 9 a.m., I’ve accomplished so much, giving me energy for the rest of the day.
The Power of Habits
This experience made me reflect on my rituals and habits—both subconscious patterns and deliberate daily choices. One of my favorite quotes by Octavia Butler comes to mind:
"First forget inspiration. Habit is more dependable. Habit will sustain you whether you're inspired or not."
After reshaping my own habits, this quote took on new meaning. Everything we think, say, or do eventually shapes who we are and our destiny. Inspiration and motivation can only take us so far. Without sustainable habits, they’re fleeting.
Research by Charles Duhigg and Duke University suggests 40–45% of our daily actions are habits. Essentially, half our day is guided by subconscious patterns. Let that sink in. Without awareness, many of these habits may not align with our goals.
Forming new habits takes commitment. Contrary to the myth of “21 days,” research in the European Journal of Social Psychology shows it takes an average of 66 days to ingrain a habit—sometimes up to 254 days, depending on complexity.
Gratitude and Mindset
Habits don’t just influence actions; they shape our mindset. I’ve actively worked on practicing gratitude, especially after losing my dad unexpectedly at 31—a moment that challenged my optimism. Gratitude has since become a daily habit, grounding me in both good and difficult moments.
Even when life feels chaotic, those two simple words, “thank you,” have helped me find clarity and acceptance.
Takeaways
Research suggests we have between 12,000 and 60,000 thoughts daily, with 98% repeating from the day before. If our minds are on autopilot, what kind of thoughts are cycling through? Are they aligned with our goals?
Focusing on small, intentional changes can spark ripple effects, transforming multiple areas of life. Let’s define our habits before they define us. Start small, aim higher, and dream bigger.
One new habit I’m considering is picking up a completely new hobby—something outside my comfort zone. I’m excited to share more insights as I continue navigating this journey. After all, I need to practice what I preach!
Comments