Building Habits

The intention of changing or forming new habits should stem from and support the goals you have set for yourself. Keep in mind, though. . . habits are not born overnight. Forming habits require setting routines, first for the day, then for the week, month, and so on. As your routines evolve to fit your lifestyle they will eventually become habits. Be patient, give it time, be real with yourself, and to start, focus on what you can achieve today.


Daily habits are arguably the most important habits to build. These are the things that you’re doing on a daily basis and these daily habits determine the outcome of your week, month, and year.

Do you have a morning routine?

Do you have a nightly routine?

Do you have a workout routine?

Do you prioritize personal development?

Daily routines allow you to create consistency in your actions, which then become habits. Many busy people find the morning is the one time of the day that can stay consistent and can be about them!! Morning walks, reading, journaling, podcast, and eating breakfast at home, are just some of the things that we like to help implement into our clients morning routine.

Nightly routines typically consist of that last hour before falling asleep. Are you someone that lays in bed with your phone scrolling through Facebook or watching Netflix? If so, you might want to reconsider your nightly routine. We recommend shutting off all technology about an hour before you plan to fall asleep. The hour prior to falling asleep should act as a cool-down period for your body and mind. It’s been a long day, your body and mind are tired. For this reason, things like going for a walk, listening to calming sounds or music, meditating, yoga, etc. can be helpful.


Weekly habits typically consist of things like grocery shopping, meal prepping, schedule blocking and planning these things out in your schedule is important to make them a priority.

Taking the time on Sunday to plan out the next week can be a powerful force to mentally prepare for the week’s events and to set yourself up for success.

Many people choose not to do this because they have created a story in their head that they don’t have time or maybe they think that planned grocery shopping / meal prep takes too much time. The truth is, you have time. It’s all about prioritizing what matters most to you and learning good time management skills.

Time blocking your week in advance can ensure that you schedule the time to wake up, go to bed, workout, go to work, and plan for a quality breakfast, lunch, and dinner. If you have never tried time blocking on google calendar, give it a try and watch your productivity sky rocket!


Monthly habits may consist of a check up with a chiropractor or physical therapist, getting a massage, or going out to try something new.

Maybe it’s setting monthly goals for yourself or creating some type of personal challenge like no alcohol.

Maybe once a month you try a new sport or activity?


Yearly habits maybe consist of things like doctor check-ups or blood work.

Yearly habits could also consist of vacations, time of reflection, and setting goals to crush for the next year!