The Secret to Making Habits Stick
Hello dear,
So here’s a little story...
About three and a half years ago, we hosted the parents of Felix, my eldest daughter’s partner, at our home. A lovely couple – super active, world travelers, and serious runners.
But today, I want to focus on Felix’s dad – because the story revolves around him.
He's what I like to call a young man... at 72. Yes, 72 – and he looks amazing. Sharp, bright, full of life. We had some really engaging conversations, and during one of them, he casually mentioned that he only started running at age 52.
Now, guess how old I was at that moment? Exactly – 52.
So let’s shift the spotlight for a moment... to me.
When I was younger – around 16 or 17 – I used to run long distances. I even made it up to a half marathon (21 km). But, as life would have it, I started suffering from knee pain and lower back issues, which eventually led me to stop running altogether.
And honestly? That was a very convenient excuse. I held onto this belief that I wasn’t really a “sporty type,” that my knees and back just weren’t built for it. Deep down, I’d convinced myself that there are two kinds of people: those who have sports running in their veins, and those who just watch it on TV.
But somewhere inside, I knew the truth – just like you probably do: If we want to live longer and live well, physical activity isn’t optional – it’s essential.
And then this man, who only started running at 52, shows up in my life – still going strong and enjoying it 20 years later. That got me thinking.
And sure enough, just a short while after that visit, during a walk around the lake near our house… I started to run again.
It was tough – I was gasping like never before – but deep inside, I knew: This is something I want to keep doing.
Fast forward three and a half years – and I can honestly say: I’ve made running a real habit. I run twice a week, I do stretching and strengthening exercises, and I feel better than ever.
🏃♂️ Weekly Tip: How to Build Habits (And Actually Stick With Them)
People often ask me: “How do you create a habit – and keep it going, even when you’re just not in the mood?”
So I thought I’d share my go-to recipe for building habits. Simple, fun, and easy to follow:
🥣 A Recipe for Building a New Habit (Like Running)
Ingredients:
1 cup of motivation (fresh is best, but frozen works too)
½ cup of self-compassion
3 tablespoons of planning ahead
1 teaspoon of realistic expectations
A pinch of humor
A handful of support from people around you
A daily or weekly dose of consistency
Optional toppings: good music, nice views, comfy running shoes
Instructions:
Mix motivation with planning Decide in advance: when, where, and for how long. Start small – even 10 minutes is great. If you're running in the morning, try laying out your clothes and shoes the night before – less excuses. 💡 Pro tip: Schedule your run like any other appointment. Don’t leave it to "if I have time." Choose a long-term, inspiring goal – like "I want to be able to run around with my grandkids at 80."
Add self-compassion and realistic expectations You’re not Carl Lewis (and neither am I). Habits take time to rise – like dough. Start slow and gradually increase speed or distance – whatever suits your body.
Sprinkle in some humor and lightness Not every run will be magical. Some days you’ll feel like a rocket. Others, like a sack of potatoes. It’s all part of the journey – smile through it.
Stir in some social support Share your progress with friends, family, or even join a running group. Personally, I share my run stats from the app with my family – it helps me feel seen, and quietly encourages them to get moving too.
Bake regularly in small, steady portions No need for big revolutions. 2–3 short runs a week is already a habit. I try to stick to the same days, and if something comes up, I reschedule immediately – before the next regular run.
Serve with a smile and a great playlist Every small success is worth celebrating – even just stepping out the door. I treat my runs like mini adventures. I pick routes I enjoy, listen to music or podcasts… it’s my personal time.
💌 Before We Say Goodbye…
If you’ve read this far – first of all, thank you. Truly. It means a lot.
I hope this newsletter gave you something small to take with you – an idea, a little inspiration, or just a smile.
And if you ever feel like sharing your thoughts, questions, or even just saying hello – I’d love to hear from you.
Wishing you a calm, easy week, with fewer aches and more good moments.
Warmly, Zohar