Last week, I wrote that we went to our functional medicine doctor for a check-up and full blood work.
​
We left feeling very motivated, walking out thinking, “Okay… this time, we actually know what to do.”

And then, a few days later, I noticed something: my mom (and honestly, me too) kept postponing and skipping the simplest things, like drinking enough water or going for a 45-minute walk.

So we have all the information… the willpower… and then wait for the perfect moment to start.

I think a lot of this also comes from how we’ve learned to think about health.

You go to a doctor. You get a prescription. Done.

There’s a problem, and there’s a fix.

For many things, that works.

But this?

This is different.

Because this is about increasing our vitality for life through small, repeated choices. Not about fixing something once.

It’s a rhythm.

It’s finally doing the small things… long enough for them to stick.

I’ve tried many approaches over the years to build healthier habits for life…
​
And interestingly, they all work with how your brain naturally builds habits: through repetition, reward, and reducing friction, not through willpower alone.

Here are 5 proven methods that actually stick

1. The 30-day challenge method

Something I got inspired by from a Matt Cutts TED Talk, trying something for 30 days.

The hardest part is usually the daily negotiation.

“Should I do it today?” “Maybe tomorrow.” “I’m tired.”

So instead, remove the decision.

For 30 days, it’s happening.

No overthinking.

And somewhere along the way, your brain stops treating it like something new.

You’ve repeated it enough for it to feel normal.

I’ve done this with simple things like taking a one-second video every day, not complaining, or eliminating gluten and sugar.

Highly recommend trying it.

2. The Tiny Habits method

BJ Fogg’s work is based on something simple:

Most people fail because they start too big.

So make it almost impossible to fail.

One squat. One minute breathing. One glass of water.

It sounds small. It is small.

But every time you follow through, you build trust in yourself.

And your brain rewards completion with a small dopamine release that gives you an “I did it” feeling.

That’s what makes it easier to show up again.

That’s how momentum builds.

3. The Accountability method

You can be fully committed on your own… and still not show up.

But the moment someone else is involved?

Everything changes.

When you book a class with a friend or share your weekly goals with a health coach, you show up differently.

Even if you might let yourself down… you don’t want to let others down.

We’re wired for that.

And that social layer makes consistency much easier.

4. The Environment method

Most habits are shaped by your environment.

If your water bottle is in another room… you won’t drink. If your shoes are hidden… you won’t move.

But if it’s right in front of you?

You don’t think about it. You just do it.

Carry your water bottle. Set up visual cues. Make the good choice the easy one.

This is less about discipline and more about design.

5. The Identity method

At some point, habits stop being tasks.

They become part of who you are.

Not: “I’ll try to be healthy.”

More like:

“I’m someone who takes care of my body.” “I’m someone who can have fun without alcohol.” “I’m someone who prioritizes sleep.”

Consistency, not perfection, is what shapes identity.

Your Tiny Experiment

If you recognize yourself in this…

What have you been postponing?

And what would it look like to just start - with something simple - for the next 30 days?

Hit reply and tell me I’d love to hear what you’re committing to.
​
With energy,
Gözde

Let's stay connected!