THE SOFT START

Read the full piece: why soft starts aren’t failures — they’re strategy, science, and self-compassion

Before we dive in, a small note.

If January has felt heavier than you expected — slower, foggier, less “new year, new me” and more “please let me ease into this” — you’re not alone. I’ve been feeling it too. This piece is a gentle reminder that soft starts aren’t failures. They’re wisdom. And they work.

THE SOFT START

January has this strange way of demanding a version of us we don’t actually have access to yet. New routines. New habits. New energy. New everything.

But the truth is: most of us start the year in a fog.

Not a dramatic fog — just that low‑level heaviness that comes from December’s emotional load, disrupted routines, too many expectations, and not enough actual rest. It’s the kind of fog that makes even simple things feel heavier than they should.

And there’s a reason for that. A real, biological one.

The January Fog Is Real

Winter messes with our internal systems more than we realise. Reduced sunlight disrupts our circadian rhythm, lowers serotonin, and throws off melatonin — the trio that regulates mood, energy, and sleep. No wonder we feel sluggish, unfocused, or like we’re wading through treacle.

It’s not a character flaw.

It’s chemistry.

So when January arrives with its “new year, new me” energy, our brains are still in low‑power mode. We’re trying to restart routines while our biology is whispering, “Can we not?”

Why Motivation Is Unreliable

Motivation is a feeling — not a strategy. And feelings are inconsistent at the best of times.

Science breaks motivation into two systems:

• approach motivation (moving toward reward)

• avoidance motivation (moving away from discomfort)

In winter, avoidance tends to win. Not because we’re lazy — but because our brain is trying to conserve resources.

Add in dopamine — the neurotransmitter that fuels focus, drive, and reward — and things get even more interesting. Dopamine spikes when we start, not when we think about starting. Which is why the idea of going for a run does nothing… but the first step out the door changes everything.

Motivation doesn’t get you moving.

Movement creates motivation.

My Own Lesson in “More Is Better”

For a long time, I thought the answer was intensity. Run every day. Run longer. Don’t stop. Push harder. No warm‑up, no fuel, no rest — just go.

And for a while, I did.

Until my knees hurt.

Until I dreaded the runs I used to enjoy.

Until the exhaustion outweighed the reward.

Until life got busy and everything collapsed anyway.

I wasn’t lazy.

I was burnt out.

Later — through people who actually understood training, through community, through learning — I realised I had to unlearn everything. Start again. Start softer. Start smarter.

Do I know it all now? Absolutely not. But I have tools. I have awareness. And I have a way of catching myself when I slip into old patterns.

Why Soft Starts Work

Habit formation research is beautifully simple: habits follow a cycle — cue → routine → reward.

The reward is what teaches your brain, “Do that again.”  

But here’s the part most people miss:

You don’t need a big routine to get a big reward.  

You just need a small, achievable action.

Science is clear:

• Start small

• Build gradually

• Make the first step easy

• Remove friction

• Stay consistent, not perfect

This is why soft starts matter. They’re not weakness — they’re strategy.

Behavioural Activation: The Science of Doing

There’s a whole therapeutic approach built on this idea: Behavioural Activation.

It’s based on a simple truth:

mood follows action — not the other way around.

When we’re low, foggy, overwhelmed, or stuck, our instinct is to wait until we “feel like it.” But waiting is the trap.

Behavioural Activation teaches us to:

• notice our patterns

• monitor our mood and activities

• understand what lifts us and what drags us down

• reduce avoidance

• schedule small, meaningful actions

• reconnect with our values

• take one tiny step at a time

• reward ourselves for progress

• accept what we can’t control

• build skills where we need them

• stay mindful and present

It’s not glamorous.

It’s not dramatic.

It’s not Instagram‑worthy.

But it works.

And it works because it meets you where you are — not where you think you “should” be.

Values, Pleasure, Mastery

One of my favourite parts of BA is the reminder that life isn’t built on discipline alone. It’s built on:

• what matters to us (values)

• what feels good (pleasure)

• what makes us feel capable (mastery)

When we choose actions that touch even one of these, our mood shifts.

When we choose actions that touch all three, our life shifts.

Soft Starts Are BA in Real Life

A soft start is:

• a 10‑minute walk instead of a 5k

• tidying one corner instead of the whole house

• one healthy meal instead of a full diet overhaul

• texting one friend instead of “being more social”

• doing the first step instead of the whole thing

Soft starts work because they’re realistic.

They’re human.

They’re sustainable.

And they’re enough.

The Soft Start Is Still a Start

If January has been more “loading…” than “let’s go,” you’re not alone. Soft starts are still starts — and honestly, they’re the ones that actually stick. Here’s to tiny pushes and feeling human again.

How to Make New Year’s Resolutions That Actually Stick

Tiny habits, gentle returns, and routines that feel achievable — this guide is for anyone tired of all‑or‑nothing resolutions.

Every January, people set resolutions with the best intentions — to feel better, move more, eat differently, sleep earlier, or finally build the habits they’ve been meaning to start. But most resolutions don’t last. Not because people lack discipline, but because the goals are often too big, too vague, or too demanding to sustain.

Research shows that nearly half of what we do each day happens on autopilot, driven by habits rather than conscious decision-making. That means the key to lasting change isn’t motivation — it’s designing habits that fit into the life you already live.

And that’s where most resolutions go wrong.

✨ Why Big Resolutions Fail

When resolutions are steep — “I’ll work out every day,” “I’ll stop eating sugar,” “I’ll meditate for 30 minutes daily” — they rely heavily on motivation. But motivation is unstable. It dips when life gets busy, when you’re tired, when you’re stressed, or when routines get disrupted.

The psychology of resolutions also shows that people often fall into the “all‑or‑nothing” trap: one missed workout, one unplanned meal, one off day… and suddenly it feels like the whole resolution is ruined. This mindset is one of the biggest reasons people abandon their goals.

But a slip isn’t a failure. It’s part of being human.

🌱 Tiny Habits Work Better

Small habits require less effort, less motivation, and less emotional energy — which makes them easier to repeat. And repetition is what turns a behaviour into a habit.

Psychologists describe habits as mental links between a cue and an action — for example, waking up (cue) → reaching for your phone (action). When you attach a new behaviour to an existing cue, it becomes far more likely to stick.

This is why tiny habits are so powerful:

• 2 minutes of stretching

• 1 glass of water before coffee

• 5 deep breaths before opening your laptop

• A 30‑second mobility snack while the kettle boils

Small is sustainable.
Small becomes automatic.
Small becomes identity.

🔗 Habit Stacking: A Simple Way to Build Consistency

One of the simplest, most evidence‑based ways to build a new habit is to pair it with something you already do every day.

This is called habit stacking.

Examples:

• After brushing your teeth → do 10 slow breaths

• After brewing your coffee → drink a full glass of water

• After opening your laptop → stretch your neck and shoulders

• After your evening skincare → write one sentence in a journal

Because the cue already exists, the new habit has a place to live.
This reduces friction — and friction is the enemy of consistency.

🌸 Make Your Habits Enjoyable

We repeat what feels good.
We avoid what feels punishing.

Research on behaviour change consistently shows that enjoyable habits are more likely to become long‑term routines. When a habit feels rewarding — physically, emotionally, or mentally — the brain reinforces it.

So instead of forcing yourself into habits you dread, choose ones that feel supportive, grounding, or calming.

🧘‍♀️ Mindfulness Helps You Stay on Track

Mindfulness practices help people stay present, reduce guilt, and return to habits without self‑punishment. This is especially important when building new routines, because guilt often leads to giving up entirely.

Mindfulness-based approaches to behaviour change have been shown to improve long‑term adherence by helping people respond to setbacks with curiosity rather than criticism.

A missed day isn’t a failure.
It’s just a moment.
You can return gently.

💛 When Life Happens

Travel, holidays, stress, busy weeks, low‑energy days — they’re all part of being human. A tiny break doesn’t erase progress. What matters is the return.

Consistency isn’t about perfection.
It’s about coming back.

✨ A Gentler Approach to Resolutions This Year

Instead of big resolutions, try:

• tiny habits

• habit stacking

• enjoyable routines

• mindful returns

• identity-based goals (“I’m becoming someone who…”)

These are the habits that actually last — not because you force them, but because they fit your life.

🌿 A Final Thought

You don’t need a new you this year.
You just need habits that support the version of you that already exists.

Start small.
Stay kind.
Return gently.

You don’t need a new you this year — just habits that support the one you already are. Read more.

Mobility - The Movements That Carry Us

Movement that supports you — and shows them how.

Micro‑movements — the stretches, breaths, and little resets — keep us grounded through the day. But mobility, those bigger intentional ways we move, is what helps us feel stronger, clearer, and more resilient over time. A walk, a yoga flow, a swim, or even dancing in your kitchen — it’s not about “exercise,” it’s about giving your body freedom to move with ease. The small and the big together create a rhythm that supports us daily.

Why Mobility Matters

Mobility touches so many parts of our health:

• It keeps blood flowing and energy steady.

• It supports muscles and joints, so everyday tasks feel easier.

• It clears the mind, reduces stress, and sharpens focus.

• It builds resilience so we can adapt to life’s demands.

• And it lifts mood — those endorphins remind you that you’ve done something good for yourself, leaving you lighter and more positive.

Mobility Can Be Simple

It doesn’t need to be complicated or time‑consuming. Start small and build it into your routine:

• Lay out a foam roller or mat the night before so it’s ready.

• Begin with 5 minutes in the morning. If it feels good, grow to 10, 15, or 20.

• Roll tight muscles or stretch gently to release tension.

• Rotate focus: upper body one day, lower the next, then whole‑body stretches.

• Warm up stiff muscles with simple moves — reaching for your toes while seated, keeping your core engaged, or light mobility stretches.

• Try adding little moves around daily habits: 5 sit‑ups after brushing your teeth. Twice a day makes 10 without effort. By keeping the count small, it feels achievable, and you’re less likely to miss a day. That consistency makes it sustainable, guilt‑free, and gradually builds into a habit that can grow when you’re ready.

• Do them with intention. Focus on each movement and see it as your me time — a way to show care for yourself.

• And remember, these little movements can also serve as an example for our kids. When they see us stretching or rolling on the mat, it shows them that looking after their bodies can be simple, fun, and part of everyday life.

Examples of Gentle Mobility

Mobility can be as simple as:

• Rotating your head slowly to release neck tension.

• Opening your hips with gentle stretches.

• Stretching your back to ease stiffness.

• Gentle strengthening for pelvic floor and lower back — bridges, bird‑dogs, or supported extensions that build stability while easing tightness.

These light movements don’t need equipment, and they remind your body what freedom of movement feels like.

Examples of Broader Mobility Practices

Mobility can look different for everyone:

• A brisk walk that clears your head.

• Yoga flows that open tight hips and shoulders.

• Swimming or cycling for endurance.

• Strength training for stability and confidence.

• Dancing for joy and release.

Barriers & Gentle Reframes

We often hold back because of time, motivation, or perfectionism. But mobility doesn’t have to be long or intense.

• Five minutes count.

• Consistency matters more than performance.

• Choose what feels good, not what you “should” do.

Mobility isn’t about doing it perfectly. It’s about weaving movement into your life in ways that feel good, both small and big. When we combine micro‑movements with bigger mobility practices, we create a rhythm that supports health, energy, and presence — and leaves us with that endorphin glow that reminds us we’ve done something good for ourselves.

💬 What kind of mobility feels good for you right now?

I share more gentle wellness content over on Substack — join me there → Read here

🎄 Festive Eating Without Fear

One joyful meal won’t undo your progress - here’s how to celebrate with calm and confidence.

The holidays arrive with sparkle and warmth - tables full, laughter rising, traditions unfolding. Yet for many of us, there’s also that quiet worry: will one joyful meal undo all the progress I’ve made?

You step on the scale after Christmas dinner and see the numbers climb. Fear whispers: “I’ve ruined it.” But here’s the truth - what you’re seeing is mostly water, not fat. Extra carbs, salty festive dishes, and celebratory drinks simply shift fluid in the body. It’s temporary.

Real fat gain takes sustained overeating - around 7,000 extra calories beyond your needs to add just 1 kg of fat. That’s several days of eating double your usual intake. One meal cannot erase your hard work.

🌟 Choose Presence, Not Guilt

Start the day with a nourishing breakfast - maybe eggs and greens, or yoghurt with fruit - something that steadies your energy so you arrive at the table calm, not ravenous.

Keep lunch simple and balanced - soup with wholegrain bread, or a bean‑filled salad - to keep blood sugar steady and appetite in check. Skipping meals to “save calories” only backfires: hunger builds, cravings intensify, and overeating becomes more likely.

🎶 Imagine This

The table is cleared, laughter still echoing from the meal. You sip some water, feeling lighter, clearer, more at ease. Instead of rushing to “burn off” what you’ve eaten, the evening unfolds into joy.

A short walk outside, crisp air on your face, chatting with family. Back inside, music plays, and suddenly you’re dancing in the living room, shoes kicked off, everyone smiling. Later, a silly game begins - cards, charades, or something made up on the spot - and the room fills with laughter again.

These moments aren’t about calories or control. They’re about connection. Hydration, light activity, and shared fun become part of the celebration itself - not punishment, but presence.

🌱 Gentle Takeaways

• Don’t panic at the scale jump - it’s usually water and food volume, not fat.

• Drink plenty of water - it helps your body settle after festive foods and keeps energy steady.

• Keep your normal meals - breakfast and lunch calm your appetite and prevent overeating later.

• Build a balanced plate - half veggies, a quarter protein, a quarter carbs, plus a little healthy fat.

• Move with joy - walking, dancing, or family games aid digestion and lift mood.

• Eat slowly and savour - give yourself time to taste, chat, and notice fullness.

• Balance festive flavours - enjoy the rich dishes you love, but pair them with lighter sides to feel good afterwards.

• Return to rhythm - after the feast, resume your usual meals and habits. Your body naturally resets.

• Keep the focus on what truly matters - family, relationships, happiness, and cherishing the moment.

Restriction steals joy. Guilt drains it. Celebration restores it.

Festive eating isn’t about undoing progress - it’s about weaving joy into the habits we’ve already built. Balance doesn’t mean restriction; it means making space for both nourishment and celebration.

This season, may we permit ourselves to enjoy the table, the company, and the moment 🌸

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Beginning This Journal

This journal isn’t about perfection - it’s a space to notice, reflect, and explore.

Hello, I’m Laura. I’m a nutrition student and someone curious about how everyday choices shape our wellbeing. Over time, I’ve found myself drawn to writing as a way to notice patterns, reflect on lessons, and share what I learn along the way.

This journal is not about perfection or prescriptive advice. It’s a space for exploration - from food relationships to energy balance, blood glucose, PMS, digestion, and the patterns that connect body and mind. Some posts may be personal reflections, others may be insights from study or practice. I hope that each entry feels approachable and sparks thought, whether you’re here for curiosity, support, or simply companionship in the journey.

I’ll be sharing reflections at an easy pace, sharing what I learn and notice as I go. If this resonates, you’re warmly welcome to follow along, reflect, and explore with me.

This reflection also appears on my Substack - join me there if you’d like to receive posts by email.

Finding Balance Beyond “Less is Better”

It’s not about less - it’s about enough.

For a while, I thought I was making the right choices - smaller portions, lower‑calorie foods, skipping carbs here and there. Some I avoided because I never really enjoyed them, but others I cut out almost unconsciously, maybe as a way of control.

Looking back, I can see the patterns: reaching for a cookie to quiet hunger, or a handful of sweets to get me through the afternoon. I believed those choices were lighter, but in reality, they carried more calories than I realised, with little to no nutrients. They gave me a quick sugar high, followed by a heavy slump later in the day. Meanwhile, a quick wholegrain sandwich, grabbed on the run, with protein and fats to carry me through, could have offered similar calories, but with fibre and steady energy that truly nourished me.

Over time, the signs became harder to ignore: constant tiredness, frequent colds, skin looking dull, and energy that never seemed to last. What I thought was discipline was really my body’s way of signalling that something wasn’t right.

Through study and reflection, I began to see the difference: restriction wasn’t helping me feel healthier; it was holding me back. Balance is what truly sustains wellbeing. Each nutrient has a role, each choice a purpose. It’s not about less - it’s about enough.

Learning to eat with intention instead of reduction has been one of my biggest lessons. Balance isn’t about cutting out, it’s about tuning in - and choosing nourishment over control is a shift that continues to unfold.

✨ What I’ve come to realise is that the smallest choices - the ones that feel ordinary or rushed- often can make the biggest difference to how we feel. Nourishment isn’t about grand gestures; it’s about the quiet, everyday balance that carries us through.

Thanks for reading - I’d love to know what balance looks like for you right now. 🌱

This reflection also appears on my Substack — join me there if you’d like to receive posts by email.