The power of consistency: building healthy routines and habits for self-care.

Consistency can become an empowering mindset that paves our way to enduring success when we’re cultivating new habits and self-identity.

It depends on small, regular efforts and changes that build up over time and can lead to significant transformations in our lives while allowing for imperfection and variations in progress from day to day.

My Experiment with Consistency

At the end of last year, I noticed a recurring theme popping up in work and conversations with friends and family – the struggle to maintain simple changes and routines for self-improvement.

Many discussions revolved around the difficulty in sticking to positive habits such as drinking enough water, stretching, eating healthy food, or exercising, often opting instead for unhealthy distractions like scrolling on our phones or watching mindless TV, even when we are fully aware of the better choice.

Like many others, I found myself grappling with this challenge and wondered about its underlying causes. So, at the beginning of this year, I decided to start my own experiment in consistency, inspired by the Michael Mosley podcast 'Just One Thing'. He focuses on the idea that small, regular actions can lead to significant shifts in our lives and that sustainable change begins with manageable steps.

I chose a simple yet meaningful task: capturing a photograph of the view from my therapy room window and posting it to my Instagram story daily. This seemed like an easily achievable task and also a way of tracking nature and the seasonal changes, which I love—bring on Autumn!

So far, I’ve managed to remember to take the photograph 99% of the time, and if I’m not at home, I’ve taken a photo of where I have been instead. I’ve found it pleasantly grounding and an unexpected yet helpful practice in mindfulness, keeping me more focused on the present.

Feedback I've received indicates that the '#dailytherapyroomview' on Instagram is also providing a sense of comfort or anchoring for people who look out for it every day. I often receive reminders if it seems I’ve forgotten to post the picture, also fostering a sense of that all-important connection with others.

Discovering the Impact of Consistency and the Parallels with Therapy Sessions

I’ve come to realise that consistency is not about perfection but about commitment and persistence. It's about doing one or even a few little things, day in and day out, even when nothing seems to be changing or we just don’t feel like it, and still noticing the results that these simple daily efforts create in the long run.

By consistently taking a photograph of the same view each day, I learned the value of discipline and patience. There were days when the weather was gloomy, or I felt uninspired as nothing much had changed, but the more I persisted and noticed the subtle changes in the seasons, the more the sense of achievement grew.

I learnt there’s no point beating myself up or feeling that all is lost if I’ve forgotten to do it one day; there’s always the next day to pick up and start again or something else I can do instead to give me that same sense of achievement.

There is a parallel here with attending therapy sessions – it’s essential to attend consistently. Some weeks you may feel stagnant or stuck and uninspired, other weeks there may be an amazing change or revelation. But it’s the showing up week in, week out, and building the foundations needed for positive change that keeps things moving and helps you notice the bigger changes by sticking with it, if or when, it feels like not a lot is happening.

Applying Consistency to Self-Care and Remembering the End Goal

Consistency is like a muscle—it strengthens with practice.

Encouraged by the progress I was seeing in my daily photograph experiment, I began to apply the same principle to my self-care routines. I have become more disciplined in setting aside time each day for stretching, meditation, and physical exercise, regardless of how busy my schedule is.

Whenever I tell myself I can’t be bothered, I think about how I’d feel if I didn’t do it compared to if I did. I love the sense of achievement and building on something day by day to reach those bigger goals, which are important to notice and celebrate.

My daily photo becomes a monthly reel, and by the end of the year, I’ll be able to see 365ish days’ worth of the changing seasons. It’s keeping the bigger picture in mind that keeps me going.

Initially, it was challenging to carve out these pockets of time amidst other responsibilities and choose more constructive habits over less healthy ones, but I reminded myself, as I often remind others - that self-care is not selfish; it’s essential for sustaining well-being and resilience, and those are my aims to keep in mind.

As I’ve integrated these practices into my daily routine, I’ve noticed a shift in my overall sense of health and vitality. Running, cycling, and stretching help alleviate the physical tension accumulated throughout the day, while meditation and journaling provide a sanctuary for quiet reflection and inner peace.

At the beginning of the year, I also decided to write a blog at least once every month of this year – and have successfully achieved this so far. The more consistent I am with this one thing, the more it ripples out to other areas. I am even toying with the idea of writing a book – we’ll see!

Next steps are to be more consistent with posting on Instagram!

Conclusion

So why do we often opt for things we know aren’t going to serve us well in the long run, like cancelling that therapy session or choosing to scroll on your phone instead of exercising?

It’s often a subconscious fear of change that can hinder our progress and keep us stuck in familiar but uncomfortable situations. Even though we may not like where we are in life, it can be scarier to make positive changes and open ourselves up to new possibilities.

Sometimes it feels easier to stay stuck where we are even though we know it’s not doing us any favours. This is where being consistent with small achievable goals can help. Though seemingly mundane, consistency holds the transformative power to shape our lives in profound ways. By committing to regular actions, we lay the groundwork for lasting change and resilience.

Whether it's in our self-care routines, therapeutic practices, or personal growth journeys, consistency serves as a guiding principle that fosters resilience and promotes positive change.

As you reflect on your journey, consider the little steps you can take to integrate consistency into your life, knowing that even the smallest efforts can lead to meaningful results, rippling out in possibly unexpected directions.

Maybe if you’re struggling with anxiety you can commit to putting aside 5 minutes a day to focus on mindful breathing. If you’re struggling with depression and low mood, perhaps you can try to consistently notice at least one thing each day that felt positive.

Who knows where these small but consistent and empowering changes might take you.

If you’re interested in exploring how consistency can enhance your well-being and help you reframe your thoughts as you work towards your therapy goals, contact me and we can begin therapy sessions tailored to your needs.