If you’ve ever tried to make sweeping changes in your life, only to find you can’t stick with them long-term, you’re not alone. Habits take time to form—and even more time to unlearn. When we try to change everything at once, it’s easy to get overwhelmed and slip back into familiar patterns, especially during challenging moments. The key isn’t about doing it all; it’s about starting small and building from there.

Habits: The Science of Sticking and Shifting

Let’s talk about habits—how they form, and more importantly, how to change them when they’re not serving you. Building or breaking a habit is as much about understanding your brain as it is about willpower.

Studies suggest it takes about 66 days, on average, to form a new habit. That’s a little over two months of consistent effort—not overnight, but not forever either! The exact timeline depends on the complexity of the habit and your own personality. For example, drinking a glass of water every morning is a lot easier to establish than a full-blown gym routine.

Here’s how it works: every time you repeat an action, your brain strengthens the neural pathways associated with it. Think of it like carving a path through a forest—each repetition clears the trail a little more, eventually making it automatic.

Breaking habits, on the other hand, involves disrupting those well-worn pathways. One effective strategy is to replace the habit with a new, positive action. For instance, if you’re trying to stop mindlessly scrolling on your phone before bed, you could replace that time with reading a book or journaling. Another approach is to create “friction” around the habit you want to break—like moving the phone out of your bedroom entirely to make it less accessible.

The good news? Both forming and breaking habits get easier over time. The more intentional you are about your actions, the quicker those new pathways form, and the weaker the old ones become. Patience and persistence are key—small changes, repeated often, can lead to big shifts.

Rather than aiming for an all-at-once overhaul, focus on small, consistent steps. These create a solid foundation for long-term success and are far less overwhelming. Below, I’m sharing five simple practices that have become part of my daily routine and have made a lasting difference in my life.

Note: These are my weekday practices—weekends tend to be more unpredictable. By keeping my weekdays more structured when possible, I’ve found it easier to go with the flow when weekend life gets hectic. Balance is key. Breaks from your routine, especially with things like exercise, are just as important as the routine itself. Rest days matter, not only for your physical health but for mental clarity too. When you allow yourself to pause, you’re far more likely to come back feeling recharged and motivated rather than burned out or resentful.

“Discipline is choosing between what you want now and what you want most.” — Abraham Lincoln

1. Wake Up 30 Minutes Earlier

I know, I know—when you’re already running on too little sleep, the last thing you want to hear is “wake up earlier.” But this 30 minutes of quiet time before the day kicks off has been a game-changer for me. Instead of diving straight into the chaos, I give myself space to ease into the day. I can reflect, set intentions, take a few deep breaths, and just be before the demands of motherhood, work, and life begin. Even on groggy mornings, that little slice of calm makes a huge difference in how I show up for the rest of the day.

2. Exercise—But Keep It Simple

Exercise has been a game-changer for both my body and mind, helping me manage chronic pain, panic attacks, and stress. More on exercise here. It’s not about grand gestures or marathon workouts—it’s about showing up consistently in small, sustainable ways. Even a 10–20 minute session can make a noticeable difference.

I’ll be honest: when I first started, 20 minutes felt like an eternity. Everything was hard, and I struggled to stay motivated. That’s why I found the BetterMe 28-day program so helpful. The exercises were short—just 30–45 seconds each—and focused on gradually building strength over time. My mantra during those sessions became “30 seconds to change your life,” and over time, those 30 seconds really did add up to life-changing results.

Now, I stick to 20–30 minutes a day—a manageable amount of time that fits into my busy schedule without feeling overwhelming. For me, this is the perfect balance. It’s long enough to see real progress in pain relief and strength, but short enough to stay realistic and avoid burnout.

The key isn’t how much you do, but how you do it. What matters most is moving with intention. Pay attention to your muscles and alignment as you move—it makes even short sessions more impactful than just going through the motions. Being present in your movements allows you to make the most of the time you’re giving yourself, no matter how many minutes you have to devote.

Remember, it’s not about perfection or pushing yourself to extremes. It’s about creating a habit that supports you, no matter where you’re starting from. Small, intentional steps are still progress—and they add up faster than you think

3. Read Something Beneficial Every Day

I make it a point to read (or listen to) something that nourishes my mind every day. Whether it’s a few pages from a mindfulness book, an insightful article, or even an audiobook when I don’t have time to sit down, this daily practice helps sharpen my focus and maintain a positive outlook. It’s a small investment of time with significant returns. By consistently exposing yourself to inspiring or thought-provoking content, you create a mental anchor, helping you stay grounded even when everything around you feels chaotic. See my favorites here.

4. Self Check-Ins Throughout the Day

A simple way to ease into regular practice is by setting random reminders throughout the day to pause and check in with yourself. What’s going on in your body and mind? Are you holding tension anywhere? Release it. Is your mind racing or feeling overwhelmed? Gently bring your focus back to the present. Are you stuck on how things should be instead of accepting them as they are? Adjust your perspective.

With time, these check-ins will become second nature, and you won’t need alarms to remind you to slow down.

I use Christian Conte’s compassion-building exercise as part of my check-in routine. It’s a simple set of phrases, each line serving as a reminder to realign and reset:

• May you be healthy: A gentle nudge to notice any signs of stress in your body and consciously release them.
• May you be peaceful: A prompt to let go of rigid expectations and embrace the moment, focusing only on what’s within your control.
• May your intentions be fulfilled: A cue to check in on your actions, ensuring they align with your values and intentions.

For me, this practice is about modeling a healthier way of living for my daughter and ending each day knowing I’ve done my best. These phrases help me ground myself during moments when anxieties and frustrations might otherwise take over. I sleep better at night when I keep up with these regular check-ins.

5. Music for Motivation and Mood Boosting

Music is my secret weapon for turning my day around. When I’m dragging and don’t feel like tackling chores or getting started on tasks, putting on some upbeat music shifts my whole attitude. Before I know it, I’m moving to the beat, singing along, and getting things done. What seemed overwhelming or boring becomes more bearable, sometimes even fun. Music is powerful. It can uplift you or sink you deeper into whatever mood you’re in. That’s why I stay away from sad or angry music when I’m already feeling low. Instead, I rely on instrumental tracks or playlists I’ve put together over the years that I know will lift me up. I don’t have a specific genre preference—I just pick what moves me, whether that’s in my heart or physically. A good go-to playlist can make all the difference. Here are mine.  Feel free to use them or get inspired to create your own.

These practices may seem simple, but they’ve had a profound effect on my overall well-being with regular practice. Whether you adopt one, two, or all of them, the key is to start small and be consistent. Over time, these tiny shifts can lead to big changes in how you feel, how you show up for others, and most importantly, how you show up for yourself.

“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life.”

-Eckhart Tolle

What daily practices help you feel your best? Share your tips in the comments below or reach out to me through the contact page—I’d love to hear how you stay grounded.

Eventually, I’ll be adding a section for shared stories from the MomBalm community—carefully selected and edited to highlight the ideas and experiences that have brought more meaning and balance to the lives of our community members. My goal is to create a space where we can learn from one another and share our collective wisdom to support and uplift each other. So, if you have a story, tip, or insight that you think could help another mom, I’d love for you to send it my way!