Five Habits To Support Your Goals
Resolutions are great, but habits are the secret to success.
Each new year brings a sense of possibility—a chance to set fresh goals for our health and well-being. But if you're living with a chronic condition, you know that ambition often has to negotiate with the body's parameters.
The frustration is real when your physical reality doesn't match your aspirations. This is where the power of habits comes in.
Instead of focusing on sweeping changes that can lead to burnout, we can build small, sustainable practices that create lasting momentum. It’s not about overhauling your entire life overnight. It’s about making gentle, consistent choices that honor your body and support your long-term wellness.
This post will guide you through five tips that can help you thrive amidst challenges and make meaningful progress toward your goals, one step at a time.
Why Habits Matter More Than Resolutions
Think of a resolution as a destination and a habit as the path you walk every day to get there. While a goal gives you direction, your daily habits determine whether you'll actually reach it. This is especially true when managing chronic illness, where consistency is far more powerful than intensity.
The science of habit formation explains why this works. Our brains are wired to conserve energy. When we repeat an action consistently, the brain creates a shortcut—a neurological loop that makes the behavior automatic. This loop consists of a cue, a routine, and a reward.
By consciously designing this loop, we can turn effortful actions into second nature, freeing up mental and physical energy for other things. For those of us managing fluctuating symptoms and energy levels, this efficiency is invaluable. Small, automated habits build a foundation of well-being that supports us even on the toughest days.
5 Habits To Support Your Long-Term Goals
1. Start small - The power of one micro-habit
The idea of starting a new routine can feel overwhelming, especially when you're already managing so much. The key is to begin with a micro-habit—a tiny action that is so easy to do, you almost can't say no. By focusing on just one small change at a time, you build confidence and avoid the boom-and-bust cycle that often comes with trying to do too much at once.
Success comes from making a change feel manageable. Once that first micro-habit becomes a natural part of your day, you can then add another. This gentle, stacking approach creates a ripple effect, leading to significant changes over time without draining your precious energy reserves.
Examples of Micro-Habits:
Goal: Drink more water.
Micro-Habit: Place a glass of water on your nightstand every evening to drink first thing in the morning.
Goal: Gentle movement.
Micro-Habit: Do five minutes of gentle stretching while your coffee brews.
Goal: Practice mindfulness.
Micro-Habit: Take three deep, intentional breaths before you get out of bed.
Goal: Eat more nourishing food.
Micro-Habit: Add a handful of spinach to one meal each day.
2. use habit stacking to build your routine
Habit stacking is a brilliant technique for weaving new behaviors into your existing daily life. The concept, popularized by author James Clear, involves linking a new habit you want to build with an established one you already do automatically. The formula is simple: "After [current habit], I will [new habit]."
This method works because your existing routine acts as the cue for the new behavior, removing the need to rely on memory or motivation. It’s about finding the right moments in your day to insert a new, positive action seamlessly.
Examples of Habit Stacking:
After I brush my teeth in the morning, I will write down one thing I'm grateful for.
After I finish my lunch, I will take my afternoon supplements.
When I sit down on the couch for the evening, I will do my physical therapy exercises for ten minutes.
After I pour my morning cup of coffee, I will take three deep, mindful breaths.
3. track your progress for accountability
Tracking your habits is a powerful way to stay motivated and see how far you've come. When you live with a chronic condition, progress isn't always linear. There will be good days and difficult days. A tracker provides tangible evidence of your effort, which can be incredibly encouraging when you feel like you aren't making headway.
Seeing your consistency visually reinforces your commitment and helps you identify patterns. Did a certain activity lead to better energy? Did you sleep better after a week of consistent meditation? This data empowers you to make informed decisions about what truly supports your well-being.
Tools for Success:
Journals: A simple notebook or a dedicated planner can be a beautiful way to track your progress. My Chronically Well Tracking & Journaling Kit is designed specifically for this, helping you monitor symptoms, habits, and moments of gratitude all in one place.
Apps: Digital habit trackers on your phone can support you on staying accountable. I use an app with my coaching clients so they can track their habits and I can send them encouragement.
Health Coach: Working with a coach provides a layer of personalized support and accountability. A coach can help you set realistic goals, navigate challenges, and celebrate your wins along the way.
4. reward yourself for consistency
Remember the habit loop? The reward is a crucial part of solidifying a new behavior in your brain. A reward signals that the effort was worthwhile, making you more likely to repeat the action in the future. The key is to choose rewards that are genuinely enjoyable and align with your wellness goals.
The reward doesn’t have to be big. It can be a small moment of pleasure that you give yourself immediately after completing your new habit. This positive reinforcement makes the process feel less like a chore and more like an act of self-care.
Examples of Healthy Rewards:
After your gentle movement routine, enjoy a cup of your favorite herbal tea.
After a week of consistent journaling, set aside 30 minutes to read a book or listen to a podcast.
After sticking to your new water habit for a month, treat yourself to a new reusable water bottle you love.
5. embrace progress over perfection
This may be the most important habit of all. Living with a chronic illness requires immense self-compassion. There will be days when you have to cancel plans or when your body simply says "no." On those days, it's easy to feel like you've failed. But you haven't.
True resilience isn't about being perfect; it's about being kind to yourself when things don't go as planned. If you miss a day, don't let it derail you. Simply acknowledge it without judgment and begin again when you are feeling more up for it. Every single step, no matter how small, is progress. Celebrate your effort, honor your body’s needs, and remember that your journey is unique. Your strength defines you, not your setbacks.
Need Gentle Accountability?
The Chronically Well Tracking and Journaling Kit can be your companion to creating realistic and nurturing habits that support your Chronically Well life.
Your path to wellness is a marathon, not a sprint. By building small, supportive habits, you create a foundation of resilience that will carry you toward your goals.
Trust that every decision you make to nurture your well-being is an act of strength and self-compassion. Be kind to yourself on the days when it feels harder to move forward, and cherish the moments when you feel aligned with your goals.
You have the power to create a life filled with balance, hope, and purpose, no matter the challenges you face. Always remind yourself—progress is progress, and you are capable of amazing things.
Keep going! Your wellness journey is worth every effort.
What is one small goal you have set for yourself? Which of the above habits will support you the most in achieving that goal?
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