How to Build a Running Habit That Lasts: My 7-Year Journey with Small Steps

My Struggle to Start Running Again

Seven years ago, I made a major life transition—I had just sold my company ownership to my other directors. With newfound time, I wanted to rebuild my cardiovascular fitness, and the simplest way I knew was to start jogging again. But there was a problem—my stamina was at rock bottom. I could barely run a kilometer before my body and mind begged me to stop.

I took a moment to reflect: Why was I procrastinating? It wasn’t just laziness or a lack of willpower—my body simply wasn’t ready for long distances. Instead of overwhelming myself with big goals, I decided to start with something incredibly small: just five minutes a day. No pressure, no expectations—just a commitment to move.

The Small Step That Changed Everything

The next day, without even changing into running gear, I threw on my jeans, a t-shirt, and a good pair of running shoes. I set my smartwatch timer for five minutes—no more, no less—and I started running. The pace didn’t matter. The distance didn’t matter. The only goal was to keep moving for those five minutes. And guess what? It worked!

My smartwatch tracked my run—recording speed, distance, and heart rate. Seeing the data motivated me. Day by day, I stuck to my five-minute commitment. At first, it seemed like nothing, but after a month, I saw progress. My distance was increasing, even though my time stayed the same. My body was naturally adapting.

The Power of Consistency

I maintained this five-minute routine for three months without missing a single day. The habit became ingrained because the commitment was so small that I had no excuse to skip it. This was my “Me Time,” and I protected it.

After three months, I gradually increased my time to 7.5 minutes—not 10, not 15. Why? I knew if I pushed too hard too soon, I might lose motivation. So I stayed disciplined and ran 7.5 minutes for another three months.

Then, I increased to 10 minutes, following the same approach. Eventually, I built up to 15 minutes, and by that time, I was covering 2 km per run at a steady pace. I realized something fascinating—after 15 minutes, I was sweating profusely and getting a great workout. That’s when I started running in the evenings, wearing proper running gear, and fully embracing the routine.

How Running Transformed My Life

After 15 months of daily running, I was consistently covering 3 km in about 30 minutes. Rain or shine, I stuck with it. If the weather wasn’t ideal, I adjusted my schedule to run before or after the rain. Skipping a run felt unnatural.

Eventually, I increased my distance to 6 km per run, which took about an hour. I maintained this for six years, and over time, I realized I could scale back to running four days a week while still reaping the benefits.

Key Lessons from My Running Habit

✅ Your subconscious mind becomes your greatest supporter. Even when I feel lazy, my mind nudges me to get out and run.

✅ Consistency silences inner resistance. When I stick to my habit, I never experience mental battles about whether or not I should run—it just happens.

✅ Better sleep and recovery. My smartwatch tracks my heart rate, and I’ve noticed a huge improvement in my rest and recovery.

✅ Progress is incredibly motivating. Seeing my running data—daily, monthly, and even yearly—gives me a deep sense of accomplishment. The visual proof of my consistency keeps me going.

The Takeaway: Start Sm

all and Stay Consistent

If there’s one thing I’ve learned, it’s this: Big results come from small, consistent actions. I didn’t start with an ambitious plan to run 6 km daily. I started with just five minutes—something so small that I couldn’t say no. And that’s how habits are built—not through willpower, but through consistency and patience.

If you’re struggling to start something new, remember: Begin small. Stay consistent. Trust the process.

What’s your five-minute habit going to be? Share your thoughts in the comments! 🚀

Sleep: The Non-Negotiable Habit That Fuels Success

Sleep isn’t a luxury—it’s a biological necessity. As Dr. Matthew Walker reveals in Why We Sleep, every living creature, from microscopic organisms to soaring birds, depends on sleep to survive. If rest were optional, evolution would have eliminated it long ago.

Yet here we are, bound by the same rule: without quality sleep, our health, cognitive abilities, and overall well-being suffer. Dolphins sleep with one hemisphere at a time; birds take micro-naps mid-flight. And humans? We often sacrifice sleep in pursuit of productivity—when in reality, skimping on rest destroys performance.

How Much Sleep Do You Really Need?

The science is crystal clear: 7–8 hours per night is non-negotiable. Sleep fuels everything from memory retention to emotional stability. Yet, how many of us truly prioritize it?

Here’s the truth: Mastery isn’t about knowing what’s right—it’s about practicing it deliberately. Think of sleep like fitness. You already know how to run, but a marathon demands training. Likewise, great sleep doesn’t happen by accident; it requires intention.

The Success Formula: Read. Move. Sleep.

Every achievement starts with an idea—but turning ideas into action requires skill and energy. Consider these fundamental truths:

• Want to get fit? Move daily and train consistently.

• Seeking knowledge? Read relentlessly.

• Craving more energy? Guard your sleep like your life depends on it (because it does).

• Aiming for career growth? Acquire the skills and prove them.

• Struggling in relationships? Develop empathy and practice it daily.

No matter your goal, success depends on three foundational habits: Read. Move. Sleep.

Why These Three Habits Matter

• Reading sharpens your mind and fuels lifelong learning.

• Movement builds strength, resilience, and longevity.

• Sleep restores your body, enhances cognition, and powers every other habit.

A ballerina’s split isn’t instinctive—it’s built through repetition. Your energy, focus, and health are the same. The habits you cultivate today determine your future success.

Your Action Plan for Transformation

As a habit discipline coach, I’ll leave you with this:

• Read with purpose—because a stagnant mind limits your potential.

• Move with consistency—because strength isn’t just physical, it’s foundational.

• Sleep with discipline—because without it, everything else crumbles.

Start Today. Repeat Tomorrow. Transform Forever.

Your choices compound over time. What you do today shapes who you become tomorrow. Prioritize the fundamentals, and you’ll unlock energy, clarity, and success beyond what you imagined.

The science is clear. The path is proven. The choice? Yours.

Are you ready to commit? Let’s start now.

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5 Minutes Today, a Habit Tomorrow—Small Steps, Giant Leaps!

5 Minutes Today, a Habit Tomorrow—Small Steps, Giant Leaps!

Have you ever wondered why so many exercise routines fizzle out before they truly take off? The answer lies in the subconscious mind. If a habit isn’t deeply ingrained, it’s easy to abandon. Let me share a personal insight that might change the way you build new habits.

The Struggle of Starting New Habits

When I decided to get back into running, I was motivated and eager to improve my health. But while my mind was ready, my body wasn’t:

• My stamina was weak.
• My leg muscles weren’t conditioned.
• My lungs struggled to keep up.
• My heart resisted the sudden stress.
• I lacked a structured routine and a long-term health goal.

Most importantly, running hadn’t yet become a subconscious habit. And that’s the key to lasting change.

The Science Behind Habit Formation

Dr. Caroline Leaf, a cognitive neuroscientist, has extensively studied neuroplasticity—the brain’s ability to rewire itself through repeated actions. She explains that it takes about 21 days to start forming a habit, but a true transformation may require 63 days (three cycles of 21 days). The secret? Consistent repetition over time to reinforce neural connections and make behaviors automatic.

Why Most People Struggle to Exercise Consistently

Here are the five most common excuses for skipping workouts:

1. "I don’t have time."
2. "I’m too tired."
3. "I lack motivation."
4. "Exercise is uncomfortable or intimidating."
5. "It’s too expensive or inconvenient."

Sound familiar? I’ve been there too. But the turning point came when I focused on three foundational habits that supported my long-term well-being.

My Three Non-Negotiable Habits

To stay committed, I created a simple acronym: NOW2DN—Now to the End! It reminds me that while time is uncertain, my habits today shape my future.

These three daily habits transformed my life:

1. Exercise regularly – Even short workouts keep me active.
2. Read every day – Continuous learning sharpens my mind.
3. Aim for 7.5 hours of sleep – Rest is essential for recovery and focus.

Since embracing these habits, I wake up energized, face challenges with a clear mind, and maintain a positive outlook.

Take the First Step Today

If you want to build lasting habits, start small. Five minutes today can lead to a lifelong transformation. Want to learn how I made running a habit? Check out my detailed post here:

How to Build a Running Habit That Lasts

Your future self will thank you. You’ve got this!

What Kind of Child Do Parents Wish For?

What Kind of Child Do Parents Wish For?

Every parent has unique hopes and dreams for their children, but certain qualities are universally cherished. Here are some of the key attributes parents often desire for their child:

1. Healthy
   Above all, parents wish for their child to be in good physical and mental health. A healthy child can experience life to the fullest and face challenges with resilience.

2. Happy
   Happiness is a fundamental desire for children. Parents want their children to find joy in their lives and have the ability to pursue what truly fulfills them.

3. Respectful
   Respectfulness towards others is a trait parents aim to instill. A respectful child considers others' feelings and values, leading to successful relationships.

4. Curious
   Curiosity drives learning and discovery. Parents hope their child will be eager to explore new ideas and develop a lifelong love for learning.

5. Kind
   Kindness fosters empathy and compassion. Parents wish for their child to be caring and willing to help others in need.

6. Responsible
   Responsibility is essential for success. Parents hope their child will understand the importance of accountability and making thoughtful decisions.

7. Independent
   Independence allows children to think for themselves and make informed choices. Parents want their children to grow into self-sufficient individuals.

8. Confident
   Confidence enables children to tackle challenges and pursue their goals. Parents desire for their child to trust in their abilities and approach life courageously.

These qualities, supported by unconditional love and guidance, help shape children into well-rounded individuals who lead fulfilling lives.

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How Children Develop These Virtues

Children cultivate virtues through a combination of environment, experiences, and guidance. Understanding how these traits develop allows parents and caregivers to nurture them effectively.

Parental and Caregiver Influence

Children learn by example. Parents and caregivers model virtues such as kindness, respect, and responsibility through daily interactions. By demonstrating these qualities, adults provide a strong foundation for children to emulate.

Educational Environment

Schools play a crucial role in shaping virtues. Teachers who encourage curiosity, critical thinking, and collaboration help instill a love for learning, empathy, and respect in children.

Social Interactions

Peer relationships are instrumental in a child's development. Through play and teamwork, children learn to navigate different perspectives and develop empathy and cooperation.

Encouragement and Positive Reinforcement

Positive reinforcement strengthens desirable traits. Acknowledging and praising acts of kindness, responsibility, and independence reinforces these behaviors and motivates children to continue practicing them.

Exposure to Diverse Experiences

Diverse experiences broaden a child's perspective. Travel, books, and engaging in various activities help children appreciate different cultures, ideas, and ways of thinking, fostering curiosity and empathy.

Opportunities for Responsibility

Giving children age-appropriate responsibilities fosters independence and accountability. Tasks such as household chores and managing personal schedules help them understand the impact of their actions.

Encouragement of Self-Expression

Allowing children to express themselves through art, music, and conversation builds confidence and helps them develop a strong sense of identity and self-worth.

By creating a nurturing environment, parents and caregivers can guide children toward developing virtues that support a fulfilling life.

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Encouraging Self-Development in Children

Empowering children to take an active role in their personal growth fosters independence and self-confidence. Here’s how to encourage self-development:

Encouraging Self-Reflection

Helping children reflect on their actions and decisions promotes self-awareness and growth. Journaling or discussing daily experiences encourages them to assess their strengths and areas for improvement.

Setting Personal Goals

Teaching children to set and work toward personal goals fosters responsibility and motivation. Achieving small milestones builds confidence and a sense of accomplishment.

Providing Access to Resources

Encouraging children to explore educational materials and online resources nurtures curiosity and independent learning, fostering a lifelong passion for knowledge.

Encouraging Problem-Solving

Allowing children to face challenges and find solutions independently builds resilience and critical thinking skills, reinforcing the importance of perseverance.

Encouraging Open Dialogue

Creating an environment where children feel comfortable expressing their thoughts and asking questions helps build confidence and effective communication skills.

Promoting Peer Learning

Group activities and collaborative projects enable children to learn from their peers, broadening their perspectives and strengthening traits like respect and empathy.

Supporting Exploration

Encouraging children to explore different interests and activities helps them discover their passions and talents, contributing to a well-rounded personal development.

By fostering self-directed learning and growth, children take ownership of their development, shaping the virtues that will guide them throughout life.

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The Role of a Habit Coach in Child Development

Building positive habits is fundamental in nurturing the virtues parents hope to see in their children. A habit coach plays a key role in guiding families through this process. Here’s how:

Understanding the Child’s Needs

A habit coach assesses a child's strengths, weaknesses, and interests to tailor strategies that effectively nurture beneficial habits.

Setting Realistic and Attainable Goals

Breaking down objectives into smaller, manageable steps allows children to experience success, boosting their confidence and motivation.

Creating a Structured Routine

A well-balanced routine helps children understand the importance of time management, consistency, and healthy habits.

Providing Guidance and Support

A habit coach offers strategies to overcome obstacles, teaching resilience and perseverance while ensuring children stay on track with their development goals.

Encouraging Positive Reinforcement

Recognizing and celebrating achievements reinforces good habits and strengthens self-esteem, making children more likely to continue practicing positive behaviors.

Teaching Self-Reflection

Guiding children in reflecting on their habits and choices helps them take responsibility and make informed decisions about their actions.

Promoting Flexibility and Adaptability

While structure is essential, a habit coach also teaches adaptability, helping children navigate change and unexpected challenges effectively.

Building a Supportive Environment

Creating a home environment that fosters creativity, learning, and independence allows children to thrive and develop essential life skills.

By working with a habit coach, parents can ensure their children cultivate the right habits, establishing a foundation for lifelong virtues. This collaboration not only supports the child's growth but also empowers parents with strategies to nurture their child's development effectively.

How to Build a Lifelong Reading Habit

How to Build a Lifelong Reading Habit: A Step-by-Step Guide

The Wisdom of Long-Term Habits

“If you are planning for a year, sow rice.
If you are planning for a decade, plant trees.
If you are planning for a lifetime, educate.”

This ancient Chinese proverb reminds us of the importance of long-term thinking and investing in habits that yield lasting benefits. One such habit is reading. Yet, in today’s fast-paced world, it’s rare to see people (excluding students) immersed in a book.

Why Reading is a Habit Worth Cultivating

Reading is both a skill and a habit that requires cultivation. To develop a daily reading habit, start small. Begin by reading for just 5 minutes a day. Set a timer and commit to stopping as soon as the alarm goes off, no matter how engrossing the material may be. The goal is consistency, not volume. Repeat this for 63 days.

The Science Behind the 63-Day Rule

Research suggests that it takes approximately 63 days to form a habit. By sticking to the 5-minute rule for 63 days, you’re wiring your brain to automate the behavior. The magic lies not just in the reading itself but in the discipline you’re building.

Important: Resist the urge to extend your reading time prematurely. Stick to the 5-minute rule for the full 63 days, preferably at the same time each day.

Gradually Expanding Your Reading Time

After the first 63 days, increase your reading time to 10 minutes for another 63 days. In the third stage, read for 15 minutes daily for 63 days. By this point, you’ll have spent six months nurturing the habit. Gradually increase your reading time by 5-minute increments every 63 days, eventually reaching 20 minutes or more.

Dos and Don’ts for Building a Reading Habit

✅ Do:

• Track your progress by marking a calendar every day you complete your reading session.
• Use a reminder app to stay consistent.
• Choose books or articles that genuinely interest you to maintain engagement.

❌ Don’t:

• Extend your reading time after the timer goes off—discipline is key.
• Forget to track your progress on the calendar. This simple act reinforces motivation and commitment.

The Long-Term Benefits of Reading Daily

By following this method, you’ll not only develop a lifelong reading habit but also strengthen your ability to build discipline in other areas of life. Over time, you may find yourself reading for 30 minutes a day—or even up to 2 hours daily.

The Transformative Power of Reading

The benefits of this habit are profound:

• 📖 Your vocabulary will expand.
• 🧠 Your knowledge will grow across different subjects.
• 🔍 Your curiosity will deepen, leading you to explore various genres.

Reading will become less of a task and more of a rewarding journey of discovery. Start today—what’s your first 5-minute read going to be? 📚