When it comes to improving health and fitness, we often think we need a massive overhaul -new diet, new gym, total life reset. But real change usually starts smaller and simpler. In The Power of Habit, Charles Duhigg explains that lasting transformation isn’t about willpower, it’s about understanding how habits work.
Duhigg breaks it down into the habit loop:
- Cue – the trigger that starts the habit
- Routine – the action you take
- Reward – the benefit your brain craves
Let’s say you want to start moving your body each morning. You could lay out your workout clothes the night before (cue), go for a 20-minute walk or do some yoga (routine), and follow it with a coffee or a warm shower (reward). Over time, your brain starts associating that cue with something positive, and the habit becomes easier to stick with.
Duhigg’s story of Lisa, who went from smoking and binge eating to becoming a runner, highlights how choosing one keystone habit can create a ripple effect. For her, quitting smoking was the anchor. For you, it might be something like committing to daily movement, prioritising sleep, or drinking more water. That one small commitment can shift your identity, how you see yourself, and make other healthy choices feel more natural.
Another key idea from the book: make the habit obvious, easy, and rewarding. Instead of signing up for a 60-minute HIIT class five times a week (and resenting it), start with 10 minutes of stretching or a walk around the block. Make it doable and enjoyable. Stack it onto something you already do, like movement before your morning coffee or stretching after brushing your teeth.
We don’t need perfection. We need consistency.
Final Thoughts
If there’s one thing I’ve learned working with people in the real world, it’s this: small wins lead to big changes. If your goal is better energy, strength, sleep, or general wellbeing, start with one habit that aligns with your values. Then build from there.
You’re not failing if you miss a day. You’re human. Keep showing up, adjust as you go, and trust that progress, slow and steady, beats any quick fix.