Sustaining Change

With all of the fad diets and wellness hacks constantly inundating our feeds, media, and beyond, it can be challenging to navigate, and even more so: find what truly works for our unique bodies and minds. Overcoming, in a sense, the mind, is an immense challenge when considered from a broader vantage point. However, when we dial in and break patterns down bit by bit, we start to understand and therefore reform how we think, ultimately shifting our daily habits and overtime, our lives. Paraphrasing the Buddha, “Right mind, right word, right action.” Behavior change begins in the mind, trickles into our words and actions, and alas into our bodies, making up our daily lives.

Sustaining change is often the most challenging part of behavior change. As a dietitian and yoga teacher, I often meet clients after the newest and usually multifaceted wellness routine has fallen apart… again… or for the tenth time. This isn’t a reflection of the individual or a lack of willpower as many seem to purport; this outcome is evidence that true wellness is not founded on perfection or extremes, but rather created overtime through small, intentional practices that support the body and mind, and honor their divine connection.

One of the most important strategies for creating sustainable wellness habits is shifting out of a black-and-white, “all-or-nothing” mindset. Many people believe they must eat perfectly, exercise intensely, or completely transform their lifestyle overnight. In reality, sustainable habits are built over time as small shifts in our day-to-day. For example, adding one more serving of fruits/vegetables each day, getting to bed incrementally earlier each night, parking farther away at the store, or pausing for a few mindful breaths in a tough situation, collectively create new neural pathways towards greater mindfulness. This bite-sized, baby-step approach, makes change sustainable without burnout and reinforces that consistency is more potent than brief bursts of urgency (to be expounded upon in another post).

Nutrition also plays a major role in emotional and physical stability. When meals are skipped or highly restrictive, energy levels and mood become unstable and therefore unpredictable. The body craves structure, so it’s imperative to adopt nutrient timing as a practical approach to adequately nourish the body. In addition, adhering to the ‘balanced plate’ method is another objective measure many dietitians recommend; balanced plate focuses on just that: balanced macronutrients (protein, carbohydrates, and fats), which support blood sugar regulation, hormone production, and improve mental focus and emotional resilience. Moreover, sustainable wellness comes from learning how to care for the body consistently rather than attempting to control it with rules. Once the aforementioned have become foundational and non-negotiable, we can cultivate wellness longevity: a deeper understanding and caring of our uniquely individual bodies.

Yoga offers another important perspective on change: first awareness, then action. In an attempt to “fix” their relationship with food and/or body, many end up further severing the mind-body connection rather than inviting both parties to the wellness conversation. Through pranayama (breathwork), mindful movement, and stillness, yoga teaches us how to notice patterns, particularly around emotional activation and physical tension. This awareness grows with the practice of intentional movement, be it yoga or other, and creates space for thoughtful responses rather than automatic reactions. Pauses grow, new responses are given space to be explored, and old patterns of reactivity are given less energy, eventually dissipating. Contrary to what many believe (and in my experience) wellness is often about doing less, not more. When we slow down long enough to hear what the body is truly asking for, we get to make a new choice.

Rest and recovery are also essential to sustaining wellness practices, but are unfortunately, frequently overlooked. Today’s wellness culture often promotes constant productivity and optimization, yet the nervous system cannot sustain the relentless pressure. Regular inclusion of rest days reduces our susceptibility to injury in our physical bodies and allows recovery to occur mentally and emotionally, as well. Active recovery can also include gentle movement like restorative yoga, a relaxed walk, adequate sleep, and moments of quiet. Rest and recovery are foundations of living wellness.

Another key factor in sustaining change is building routines that fit real life. This requires regular check-ins of ourselves, including short and long-term goals, work-life balance, relationships, and more. Wellness habits should complement our lifestyle, not compete with it. A 15-minute morning stretch is usually more sustainable than a two-hour gym session four times a week. Preparing a few simple meals each week is more practical than attempting a highly restrictive or complex meal plan. When wellness practices are supportive rather than punishing, they become easier to maintain in the long-term.

Community and connection are also paramount to sustaining wellness. Change is more sustainable when we feel supported rather than isolated. Whether through a group yoga or fitness class, supportive relationships, therapy, or other, loving relationships reinforce both our individual and collective growth. This leads us to perhaps the most profound, and instrumental component of our wellness practice: self-compassion. Self-compassion is the foundation of all connection in our lives and must be practiced regularly and with patience.

Remember, progress is not linear. There will be stressful weeks, setbacks, changes in motivation, and periods of uncertainty. However, these moments do not erase growth. Long-term wellness is built through the ability to return to supportive habits again and again (thus is a form of meditation). The most balanced, sustainable wellness routines are not the ones demanding more; they are the ones whispering quietly, inviting us to build steady, flexible, and nourishing practices that amplify the peace within us each day.

Citations:

1. Mu X, Xu K, Wang X, Sun Y, Wen D and Dong D (2026) The effects of yoga exercise on stress relief capacity and emotional changes: a systematic review and meta-analysis. Front. Psychol. 17:1707131. doi: 10.3389/fpsyg.2026.1707131

2. Sprengel ML, Mansoor R, Latsou N, Allen S, Lubarsky O, Mark K, Gizzi L and Vieten C (2026) Anti-inflammatory diets and mental health: a scoping review of randomized controlled trials and systematic evidence syntheses. Front. Nutr. 13:1795350. doi: 10.3389/ fnut.2026.1795350

3. Wang F, Szabo A. Effects of Yoga on Stress Among Healthy Adults: A Systematic Review. Altern Ther Health Med. 2020 Jul;26(4):AT6214. PMID: 32088671.