Emily K's Place

As the holiday season winds down and the glitter of New Year’s Eve fades, the world seems to leap into an annual tradition of setting bold resolutions. Social media fills up with big declarations: “This year, I’ll lose 50 pounds,” or “I’m going to write a book!” And while I admire the enthusiasm, I’ve learned that this approach doesn’t work for me.

For years, I felt the pressure to set those grand resolutions—only to abandon them by February. It left me feeling disappointed, like I’d somehow failed. But a few years ago, I decided to approach the New Year differently. Instead of aiming for sweeping changes, I focused on building small, intentional habits that align with my values and bring me closer to the life I want to live.

The Power of Small, Sustainable Habits

Why small steps? They’re approachable, achievable, and have a way of compounding over time. For example, one of my most rewarding habits this past year was establishing a consistent fitness routine.

Before 2024, I wasn’t exercising much at all. So I began with something very small: a few minutes of bodyweight exercises every morning. These brief sessions were manageable and built my confidence. Over time, I added more variety, like using an AI fitness app that tailored resistance training workouts to my progress. As I became more motivated, I incorporated indoor cycling into my routine, which I now enjoy multiple times a week.

This gradual approach transformed my relationship with fitness. What began as short morning movements grew into a 5-6 day per week routine that I genuinely look forward to. That’s the beauty of starting small—what feels like a tiny step today can lead to meaningful, lasting change.

Pushing Through the Discomfort of Change

Here’s the thing about new habits: they can feel uncomfortable at first. Whether it’s waking up earlier, exercising, or even committing to quiet time for reflection, there’s often resistance in the beginning. Studies show it takes an average of 66 days to form a new habit, though this can vary widely depending on the complexity of the habit and the individual.

During those first few weeks, it’s easy to feel like giving up. But here’s what I’ve learned: discipline becomes desire. The act of consistently showing up—especially when it’s hard—eventually transforms that discomfort into something you crave. For me, what once felt like a chore—working out, reading my Bible, and sticking to my routines—now feels like a part of who I am.

When I remind myself that the discomfort is temporary and part of the process, it becomes easier to push through and stay consistent. On the other side of that resistance is growth.

My Healthy Habit Hacks

Over time, I’ve learned a few strategies that help me stick to healthy habits, even on the busiest days. Here are some that have been most effective for me:

1. Adapt Habits for Weekends and Vacations: Life can be unpredictable, but I’ve found ways to keep my habits alive in some form even on weekends or while traveling. Whether it’s a shorter workout or a quick mindfulness practice, keeping the habit alive—even in a smaller way—helps me stay on track and maintain momentum.
2. Start Small and Let It Snowball: Small habits often lead to bigger changes. When I started with a few minutes of exercise each morning, I didn’t know it would grow into a full fitness routine. These manageable steps not only build confidence but also pave the way for additional habits to follow. It’s all about creating that first spark and letting it grow.
3. Use the Right Tools: The tools I use to support my habits have been game-changers. These tools make my routines smoother, help me track progress, and keep me motivated. It helps me when I can see the progress I’ve made over time through tracking. Here’s a snapshot of what’s helping me right now:
   • Fitness and Health: Lumen (device and app), Withings (watch, scale, and app), Sunnyfit (cycling app), FitnessAI, Sleep Cycle.
   • Bible Reading/Spiritual Growth: YouVersion Bible app, TheosU app, a reading plan spreadsheet I created (now available as a free template—see below!), Prayer Notebook app, DayOne Journaling app.
   • Productivity: Google Tasks (for frequent and one-off tasks), ClickUp (for less frequent recurring tasks).
   • Personal Development: Podcasts app, Libby app (library app for free audiobooks and Kindle books).
   • Money Management: YNAB app, a spreadsheet I made for tracking my cash flow.
4. Decide When to Do Routines: Determining specific times for routines has been a huge factor in making them stick. For example, I always pray and read my Bible first thing in the morning—it’s a non-negotiable part of my day. My fitness routine, on the other hand, is less predictable, but I make it a habit to decide the day before when I’ll work out. This simple act of planning ahead often determines whether the routine happens or not.

Here are a couple of examples of apps I’ve used to track my progress.

Free Template: My Reading Plan

One of the tools I use to keep myself consistent in my Bible reading and spiritual growth is a custom spreadsheet I designed. It includes:

• A tab with an example reading plan.
• A blank tab for you to fill out your own personalized plan.

I’m excited to share this tool with you—for free! Simply sign up for my email list here to receive your downloadable template and other resources to inspire your journey.

Reflection Before Resolution

Another shift I made was prioritizing reflection before setting intentions. I spend time looking back at the past year: What moments brought me joy? What challenges taught me resilience? This process grounds me, giving me clarity about what matters most and where I want to direct my energy.

This year, I’ve distilled my reflection practice into something I’m thrilled to share—a New Year Reflection Journal. Check it out here. It’s designed for anyone who, like me, wants to approach personal growth with grace and intention rather than hustle and overwhelm. The journal guides you through thought-provoking prompts to celebrate your wins, process your challenges, and uncover the habits that will truly serve you in the year ahead.

Gentle Growth for a Beautiful Year

If there’s one thing I’ve learned, it’s that lasting change happens when we treat ourselves with kindness. Life isn’t a race to perfection; it’s a journey of learning and evolving. By starting small and staying curious, we open ourselves to growth that feels authentic and aligned.

Join the Conversation!

What’s one small step you’ll take to establish a new habit in 2025? I’d love to hear about it! Post your step in the comments below, and consider tagging or telling a friend who can help hold you accountable. Let’s inspire and support one another as we take small steps toward big, meaningful change.

Here’s to a year of meaningful progress—one small step at a time.

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