The One Habit That Changes Everything

23 Jan

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Some days, I feel unstoppable—focused, productive, and clear-headed. Other days, I struggle to get through even the simplest tasks. And when I look back, those off-days almost always have one thing in common: I wasn’t prioritising my health.

When I’m moving my body regularly, eating nourishing foods, getting enough sleep, and taking care of my mental well-being, everything else in my life feels easier. My energy is there, my focus is sharp, and I’m able to show up for my work and my life.

Moving into this year, my health is going to be my number one priority. Now, that might sound obvious coming from a fitness coach. But the truth is, I’m just like you. There are days when I don’t prioritise my well-being. My habits slip. Life gets busy, and my focus shifts to other things.

But here’s the difference: I’ve learned to come back to my habits. Whether I’ve skipped a workout, missed a few nights of good sleep, or had a week where my nutrition wasn’t the best, I know it’s never too late to start again.

It doesn’t have to be Monday. It doesn’t have to be the first of the month. The perfect time to start is always right now.

The Power of the Domino Effect

James Clear, in his book Atomic Habits, talks about the domino effect—the idea that one small habit can create a ripple of positive changes across your life.

This is what I teach so often when it comes to habit creation and behavior change. The problem many of us face is that we try to do too much at once. We feel motivated and excited, and we set out to overhaul our entire routine in one go. But the truth is, that approach isn’t sustainable.

Instead, the key is to focus on one habit that can act as your domino.

For me, that’s prioritising my health habits.

Daily movement
Getting outside
Drinking enough water
Prioritising sleep
Connecting with the people who lift me up

When I focus on these things, my energy shifts, and I’m able to show up fully in every area of my life.

What about you? What’s the one habit you can focus on that will create a ripple effect in your life?

How to Find Your One Habit

If you’re not sure where to start, think about the areas of your life that feel stuck or challenging right now.

Are you waking up tired and unmotivated?
Are you struggling to focus on work or personal goals?
Do you feel like you’re just pushing through the day?

Now ask yourself: What’s one small, simple habit that could help?

Maybe it’s setting a consistent bedtime to improve your sleep. Or going for a 10-minute walk each morning to clear your mind and move your body. Maybe it’s drinking a glass of water first thing in the morning to start your day hydrated.

Action Step: Start Small and Stay Consistent

Once you’ve chosen your one habit, start small. Focus on doing it consistently rather than perfectly. Remember, habits don’t have to be big to make a difference.

For example:

If you’re struggling with energy, start with a short movement snack—like a few stretches or a quick walk around the block.
If you’re feeling overwhelmed, take five minutes each morning to sit quietly and breathe.
If you’re constantly tired, set a goal to go to bed 15 minutes earlier.

The most important part? Just start. Even if you miss a day, or a week, or longer—pick it back up. There’s no need to wait for a “perfect” time.

To stay on track and monitor your progress, I've created a Fitness Habit Tracker specifically for busy women like you.

This tracker will help you:

Build awareness around your habits
Identify patterns
Make adjustments as needed

It's available for download on my website lisadawnbeckwith.com/tracker

Use this tool to stay accountable, celebrate your wins, and prioritise your health and well-being.

Grab it TODAY

Let’s Make This Your Year

This year, I’m choosing to prioritise my health. I’m focusing on the habits that help me feel my best—because when I feel good, everything else falls into place.

What’s your one thing? The habit that can create a domino effect in your life?

Take a moment to think about it, and then commit to starting small, staying consistent, and showing yourself grace along the way.

Let’s make this year the year we prioritise you.

I’d love to hear what habit you’re focusing on—share it with me in the comments or send me a message. Let’s do this together.

Action Step: Identify the one habit you’ll focus on this week and write it down. Commit to doing it every day for the next seven days, no matter how small it feels. Track your progress and notice the changes it creates in your life.

Here’s to a year of health, focus, and unstoppable energy.