Stuck In A Habit Loop? How Small Shifts In Your Routine Can Change Everything

8 Apr

📌Pin this for later

We all have habits—daily actions we take without even thinking about them. Some serve us well, while others hold us back. If you're feeling stuck in a routine that isn't helping you reach your goals, whether it's in fitness, productivity, or self-care, it might be time to shift your approach.

Instead of just trying to "break bad habits," let’s talk about something more powerful: choosing different pathways and patterns.

The Power of Small Shifts

Most of our habits are like well-worn paths in the brain—we take the same route every day because it's familiar and easy. But just like hiking a trail, you can choose a new path at any time. The key is intentionally deciding to take a different route—even if it feels uncomfortable at first.

For example:

If your habit is skipping workouts because you're too tired at the end of the day, a different pathway might be doing five minutes of movement in the morning instead.
If you automatically grab your phone and scroll first thing in the morning, a different pathway could be placing a journal or book by your bed instead.
If stress makes you reach for snacks, a different pathway might be taking a deep breath and stepping outside for fresh air before making a choice.

These aren’t about restriction or self-control; they’re about giving yourself new options.

Changing Patterns for Long-Term Success

A habit is more than just a single action—it’s a pattern of behaviours that repeat over time.

If you want to create lasting change, look at the bigger picture of how your habits connect.

Pattern Awareness: Pay attention to when and why you engage in certain habits. Is it always after work? When you’re feeling overwhelmed?

Pattern Disruption: Change something small in the cycle. If your evening routine leads to skipping workouts, tweak one part—like setting out your workout clothes ahead of time.

Pattern Replacement: Swap out a habit that isn’t serving you for one that does. If you usually decompress with social media, try swapping it for a five-minute stretch or deep breathing exercise.

(And if you’re short on time, check out these bite-sized ways to move more every day).

Why This Works

When we try to overhaul everything at once, we often fail because our brain resists sudden change. But when we choose small, intentional shifts, we build momentum. The more we choose different pathways and patterns, the more natural they become—until one day, they’re just part of who we are.

Ready to Make a Change?

Start by noticing one habit in your day that isn’t helping you. Then ask:

1. What’s a different pathway I could take instead?

2. What’s one small change I could make to disrupt this pattern?

You don’t have to do it all at once—just start choosing differently, one small action at a time.

What’s one habit you want to shift? Let me know—I’d love to hear how you're choosing different pathways and patterns in your life.

Final Thoughts: Small Shifts, Big Changes

Changing your habits doesn’t have to mean overhauling your entire life overnight. It starts with small, intentional choices—choosing a different pathway, shifting a familiar pattern, and giving yourself permission to try something new.

These moments of awareness? They’re powerful. They’re how you start to build a life that feels more aligned, more energising, and more you.

So if you’re ready to feel stronger, more confident, and more connected to your body—start with just one shift today.

👉 Need support building new fitness habits that actually stick?
Let’s talk about one-to-one coaching. Together, we can create a plan that fits your life and helps you feel good in your body again.