Hi ,

I hope this message finds you well.

Today, I would like to talk about something I often notice in my patients (and in myself, too): the challenge of sticking with healthy habits over the long run. When people first consult me, they are highly motivated to make changes, whether it is in their food, sleep, movement, or medications and supplements. But as the weeks and months go by, that initial enthusiasm can fade, and the new habits don't last.

Why does this happen? In my experience, it comes down to three main reasons:

1. The habit hasn’t become automatic yet. Taking supplements or prescription meds falls in this category. Relying solely on memory (or even on phone reminders) often doesn’t work. Instead, try anchoring the new habit to something you already do—like, “After I fill my water bottle for the night, I’ll take my BP medication.” Linking an action to an existing routine is one of the most powerful ways to make it stick.
2. People feel the benefits and start to think, “I’m fine now—maybe I don’t need to keep this up.” It is easy to fall into a pattern of occasional exceptions (“just a little won’t hurt,” or “I’ll skip my supplements while traveling”). But over time, those exceptions can add up, and symptoms—brain fog, pain, discomfort—return.
3. Environment changes: Life throws in disruptions—travel, stress, schedule changes. Routines break down, and it’s tempting to let healthy habits slide. I’ve had patients ask if they can pause their regimen while travelling, simply because it feels inconvenient.

So how can you avoid this drift?

The key is noticing early when your habits start to slip, so you can reset quickly. Aim to catch the drift sooner and course-correct, rather than expecting perfection.

Here are a few strategies that can help:

1. Regular Habit Check-Ins

Build a habit of reviewing your routines, especially after big life changes, stressful times, or when you’re just not feeling your best. Take a moment to reflect on:

• Sleep
• Food choices
• Movement/activity
• Prescription medications
• Supplements
• Stress resilience practices

2. Track Your Progress

Sometimes, seeing real data—like improved blood tests or better energy—can motivate people to stick with changes. For example, seeing lower triglycerides after starting on low-carbohydrate food and omega-3 supplements or noticing how a higher-protein breakfast improves your daily energy. These personal insights build belief in the value of your habits.

3. Plan Ahead for Disruptions

Travel or social events are common stumbling blocks. Prepare in advance: use a pill organizer, scan menus ahead to see what options fit your needs, or eat at home before going to gatherings where your preferred food is not available. Prior planning can keep you on track.

Most importantly, remember: drifting is normal. The real skill is recognizing it and resetting early and without guilt.

I’d love to hear your experiences with rebooting your healthy habits when life gets busy or your routines change.

My previous emails:

If you are new to my community, feel free to explore some of my previous emails: See past emails.

Wishing you all the best as you reset and recommit to your health!

Best regards,

Shabnam

Dr. Shabnam Das Kar, MD

Functional Medicine Doctor

Tiny Habits Coach

Email: [email protected]