Habits vs. Routines:
The Secret to a Healthy Lifestyle

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Do you ever feel like life is beating you down? After years of managing the stresses of work, family, and everything in between, your body might feel like it’s starting to betray you. Maybe you’re exhausted no matter how much you sleep. Maybe your doctor has started talking about blood pressure or cholesterol, or you’ve noticed that your weight isn’t as easy to manage as it once was. You might find yourself feeling more anxious, irritable, or even down for no clear reason.

These are the signs that something’s off—the symptoms of a life that’s become too overwhelming for your body and mind to keep up with. But what if these challenges could be improved? What if better energy, balanced moods, and a healthier body were within reach, starting with just a few small, intentional changes? It may sound simple, but it’s not easy. Change takes effort and commitment. Still, the good news is that it’s possible—one step at a time.

Louise Hay, founder of Hay House and author of the best-selling book You Can Heal Your Life, is a perfect example of what’s possible. Louise faced extraordinary challenges—physically, emotionally, and mentally. She overcame childhood abuse, navigated difficult relationships, and eventually faced a cancer diagnosis that forced her to reevaluate everything about her life. Her journey to healing wasn’t about one big, sweeping change. Instead, she took small, consistent steps to improve every aspect of her well-being.

Louise embraced the idea of holistic wellness, focusing not just on her physical health but also her emotional and mental state. She began with daily affirmations to shift her mindset and rebuild her self-worth. She made intentional choices about the foods she ate, choosing options that supported her body’s healing. She incorporated gentle movement and mindfulness practices to strengthen both her body and mind. Over time, those small steps became a way of life—a life that gave her the strength and resilience to not only overcome her challenges but thrive.

Incredibly, it was after this personal transformation that Louise went on to start Hay House, the publishing company that would inspire millions worldwide. She was in her 50s when she founded it—an age when many feel they’re too “stuck” to make big changes. Starting a business, especially one rooted in personal growth, was no small feat. Yet, the resilient lifestyle she created made her capable of handling the stress and pressure that came with it.

Louise’s story is a testament to the power of small, intentional changes. It shows us that no matter where you are in life, it’s never too late to start building habits and routines that support your well-being. Healing isn’t about perfection or overnight results—it’s about progress and creating a life that feels good, step by step.

Why Small Changes Make a Big Difference

Have you ever noticed how a cat or dog wakes up from a deep slumber? They don’t just leap up and start their day. No, they pause for a full-body stretch, easing their muscles into motion before taking the next step. Yet, as humans, we often skip this simple, instinctive act. We roll out of bed, shuffle to the bathroom or the coffee pot, and dive headfirst into the chaos of the day.

What if we started our mornings differently? A small, intentional action—like stretching for 30 seconds before leaving the bed—might not seem like much, but it’s a perfect example of how one small habit can set the tone for the rest of your day. Stretching awakens your body, energizes your mind, and creates a moment of mindfulness before the whirlwind begins.

This is the power of small changes. They’re not about overhauling your entire life all at once—they’re about setting a foundation, one small step at a time. And here’s the thing: small changes are easier to stick with. They don’t feel overwhelming or impossible. And as you repeat them, these small actions begin to solidify into habits, the building blocks of long-term transformation.

But where do routines come in? Think of routines as the scaffolding that supports your habits. A habit like stretching in the morning might take just a minute, but when it’s part of a morning routine—one that includes a mindful moment, perhaps some journaling or a short walk—it becomes part of a bigger system. Your routine becomes the structure that gives your habits consistency and purpose.

The magic happens when these small, consistent actions create a ripple effect. Consider this:

These small steps may seem unrelated, but they’re all connected. And over time, they build momentum—not just in one area of your life but across all aspects of your well-being.

The secret isn’t about doing it all at once. It’s about starting with one small thing. Maybe it’s a stretch in the morning or a 5-minute walk after dinner. Maybe it’s writing down one thing you’re grateful for before bed. Whatever it is, that single habit can become the spark for a new routine. And those routines, in turn, can reshape the way you live.

Small changes. Big results. That’s the promise of habits and routines working together.

By now, you might be wondering: What exactly is the difference between a habit and a routine? These terms often get used interchangeably, but they’re not the same. Understanding how they differ—and how they work together—is key to creating lasting change.

What Are Habits?

Habits are automatic behaviors triggered by specific cues. They happen without much thought because they’ve become ingrained in your brain’s neural pathways. For example:

These actions don’t require conscious effort, which makes habits powerful tools for conserving mental energy. According to a study by Duke University, 40% of our daily behaviors are driven by habits (source)—meaning nearly half of what you do each day happens on autopilot. 

What Are Routines? 

Routines, on the other hand, require deliberate thought and effort, at least in the beginning. They’re structured sequences of actions you intentionally create to bring order and purpose to your day.

Think about starting a new job. Maybe the commute is longer, or your shift starts earlier than your last one. At first, you have to adjust your morning schedule intentionally—setting the alarm earlier, planning breakfast ahead of time, or figuring out the fastest route. But after a few weeks, these actions become second nature. What once required deliberate effort is now automatic. That’s the beauty of routines—they eventually create habits.

Here’s another example:

Think of routines as the training ground for habits. When you intentionally repeat a routine, the actions within it begin to stick, forming habits over time. Habits, in turn, make routines sustainable by reducing the effort needed to complete them. Together, they create a powerful cycle of consistency and growth.

For instance:

The benefits of habits and routines are more than anecdotal—they’re backed by research. Here are some key findings that demonstrate their power:

Now that you understand the difference, how do you put it into practice? Here’s how to get started:

Habits and routines aren’t about perfection—they’re about progress. By understanding how they work together, you can create a system that feels natural, sustainable, and uniquely yours.

The beauty of habits and routines isn’t just in their simplicity—it’s in their ability to create a ripple effect. When you start with one small, intentional change, it often leads to improvements in other areas of your life. It’s like dropping a pebble into a pond: the ripples extend far beyond the initial splash.

For example, let’s say you decide to add a simple habit to your morning routine: a one-minute full-body stretch before getting out of bed. That stretch wakes up your muscles and gets your blood flowing. You feel more energized, so you’re motivated to drink water instead of reaching for coffee first. That hydration improves your focus, and by lunchtime, you’re making healthier food choices. One small action—a stretch—sets off a chain reaction of positive outcomes.

This isn’t just theoretical. Research supports the idea that small changes can create significant results over time:

After years of mounting stress, Sarah knew something had to change when her doctor started talking about medication to manage her blood pressure. Determined to take control of her health, she began small. She introduced a simple meditation practice—just five minutes of mindful breathing each evening. This calming ritual lowered her stress levels and helped her sleep better.

Encouraged by the improvement, Sarah added a 10-minute walk after dinner. The gentle movement not only became her favorite way to unwind but also boosted her energy during the day. She started experimenting with new recipes, focusing on meals rich in leafy greens and healthy fats. Over time, Sarah noticed she had more energy, her focus at work improved, and her blood pressure returned to a healthier range. What started as a small step rippled into her overall health, giving her a sense of empowerment she hadn’t felt in years.

The Data: Studies show that mindfulness and light physical activity can significantly reduce blood pressure, especially when combined with stress management techniques.

Mike had been struggling with mild depression for months—feeling sluggish, unmotivated, and disconnected. One day, he decided to talk to his doctor about it. Together, they discussed options, including lifestyle changes that might help improve his mood without medication. Following his doctor’s advice, Mike started small by keeping a gratitude journal on his nightstand. Each evening, he wrote down three things he was thankful for, and this practice helped him end the day on a positive note.

As he reflected on his environment, Mike learned about the connection between certain toxins in household products and mood disorders. He began replacing his cleaning products and personal care items with natural alternatives, which gave him peace of mind. He also adjusted his diet, swapping processed snacks for fresh fruits and vegetables, which improved his energy and focus.

Over time, these changes had a profound ripple effect. Mike found himself sleeping better, feeling more engaged at work, and even reconnecting with hobbies he’d set aside. The small steps he took helped him build a healthier, more balanced life—not just physically, but emotionally and mentally as well.

The Data: Research supports the link between mild depression, diet quality, and exposure to environmental toxins, emphasizing that both factors can influence mood and energy levels.

Emily had been through the cycle of strict diets and quick fixes more times than she could count, and she was tired of feeling like a failure every time she slipped up. This time, she decided to take a different approach. She started bringing her lunch to work and preparing healthy snacks to avoid the vending machine. She also added a 10-minute walk during her lunch break and replaced her usual soda pops with water.

These small changes had a huge impact—not just on her weight, but on her life. She noticed she was sleeping better, waking up with more energy, and feeling more confident. As Emily gradually shed the pounds, she realized something else was slimming down too: her budget! Preparing meals at home saved her money, which she could now spend on things that brought her joy. The changes she made to lose weight rippled into her finances, her relationships, and her self-worth.

The Data: Studies confirm that small, sustainable changes in diet and activity levels lead to better long-term weight management and overall health benefits, including improved sleep and energy.

Your mindset shapes the habits, choices, and beliefs that define your life. Whether it’s breaking free from procrastination, shifting from scarcity to abundance, or overcoming imposter syndrome, each step you take toward a healthier mindset brings you closer to the life you want. Remember, this journey is about progress, not perfection. Start small, stay consistent, and let each shift build on the last.

The ripple effect of small changes lies in their ability to grow. One action leads to another, and before you know it, you’ve created a lifestyle that feels balanced and sustainable. Here’s how to get started:

You don’t have to fix everything all at once. The key is to start small, stay consistent, and let the ripple effect work its magic.

Creating lasting change isn’t just about doing more—it’s about doing what matters. When you’re deciding which small changes to make, it’s important to pause and reflect on what truly resonates with you. What’s going to make the most difference in your life, not just today, but in the long run?

This is where your emotions and core values come into play. They’re more than just feelings or abstract ideas—they’re the compass that points you toward the actions that will have the most impact. When your actions align with your values, change doesn’t just feel possible—it feels meaningful.

Think about the changes you want to make. Are you hoping to feel energized, lighter, or more balanced? Do you long for peace, confidence, or joy? Tuning into the emotions you want to experience can help you identify the habits and routines that will bring you closer to that vision. 

For example:

Your desired emotions aren’t just goals—they’re clues that help you design a life that feels aligned and fulfilling.

Your core values are the foundation of who you are. They’re the principles that guide your decisions and give meaning to your actions. When you align your habits and routines with these values, you’re not just making changes—you’re creating a lifestyle that reflects your true self.

Start by asking yourself:

For example:

When your actions align with your values, they feel purposeful, not forced. This alignment makes it easier to stay consistent and committed.

Once you’ve identified the emotions you want to feel and the values you want to honor, the next step is to take action. But remember—change doesn’t have to be big to be meaningful. Here’s how to get started:

Your emotions and core values aren’t just tools—they’re your compass. They guide you to the habits and routines that will have the most meaningful impact. By starting small and aligning your actions with what truly matters, you’re not just creating change—you’re creating a life that feels authentically yours.

If you’re ready to dive deeper into how your emotions and values can guide your journey, check out my Kindle book, Break Bad Habits for Good. It’s filled with insights and strategies to help you align your actions with your purpose and create lasting transformation.

Creating a healthier, more balanced life doesn’t have to be overwhelming. By starting small, aligning your actions with your emotions and core values, and building habits that resonate with what truly matters, you’re setting yourself up for meaningful and lasting transformation.

Now, I’d love to hear from you.

What small change will you start with today?

How do you plan to align your habits with your values?

Share your thoughts in the comments below—your story might inspire someone else to take their first step!

If you found this article helpful, don’t keep it to yourself. Share it with a friend or on social media to spread the inspiration. Together, we can create a ripple effect of positive change.

And don’t forget—if you’re ready to dive deeper, my Kindle book, Break Bad Habits for Good, is here to guide you every step of the way. You’ll find practical tools, insights, and strategies to help you build habits and routines that align with your unique journey.

Here’s to creating a life that feels aligned, energized, and authentically yours!

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