Hey there, {{first_name|change-maker}}!

Sending love from Breathe and Flow HQ! As we settle into the rhythm of life as a family of four, we’re reminded every day of the power of habits. Whether it’s prioritizing self-care, nurturing our children, or maintaining consistent practices, the habits we create shape the way we live and experience the world.

As the New Year begins, it’s natural to reflect on what we’d like to let go of and what we’d like to invite into our lives. This is a time when many of us assess the habits that no longer serve us and set intentions for the ones that can bring us closer to the person we want to be. Habits, when built with intention, can bridge the gap between who we are and who we aspire to become. It’s not the big goals that matter most; it’s the systems and daily habits that help us achieve them.

This week, we’re diving deep into the fascinating science of habits: how to make them, break them, and ultimately shape them to align with the life we want to live. 🌱

Habits are the invisible force guiding much of what we do.

It’s not the goal of meditating for an hour every day, running a marathon, or eating healthy that makes a difference. It’s the small, consistent steps we take each day (our habits) that ultimately bring those goals to life.

Whether it’s taking a 5-minute walk, journaling every morning, or carving out time to connect with loved ones, the small actions we repeat compound over time, building the bigger picture of our lives.

Every time you repeat this loop, the neural pathways in your brain strengthen, making the habit more automatic and creating an upward spiral. Over time, this becomes second nature. Consistent, sustained actions in this direction result in moving toward your goals, whereas negative consistent actions will take you further from them.

To begin the habit spiral, certain internal and external forces come into play. External forces may include earning more money, receiving praise from peers, having more freedom of your time, or gaining opportunities at work, for example. However, these external factors alone cannot drive lasting change. Knowing the reason why you want the life change (your goal) is key, as it will motivate you to not stay where you are. The discomfort of staying put must be greater than the discomfort of doing the habits in order to keep momentum and move forward.

This pull to change will be stronger when the habits are linked directly to a core value you hold. For example, wanting to be healthier so that you can play with your children at the park.

The reward part of this loop can sometimes seem confusing. We are not talking about giving yourself a sticker (although you totally could!) but instead the internal reward you get from getting closer to the person you want to be, where your actions align with your values, and you are integrating them into everything you do, think, and say.

Other external rewards, of course, may come too, but if they are the only thing you gain from this habit, you’re less likely to stay the course. Your intention is truly the cornerstone of meaningful habits.

Let’s look at the best ways to make, break and shape your habits for the life you want to live.

Consistency is the foundation of all lasting habits. It’s not about being perfect; it’s about showing up, even when it’s hard.

Here are some actionable tips to build habits that last:

1. Start Small: Begin with a manageable action, and as you build a strong foundation, you can gradually increase the complexity of your habits. Make habits stick by layering them into your existing daily routine. So, stacking them onto an already established daily action like brushing your teeth or making your first coffee makes them harder to forget. Want to start a yoga practice? Commit to 5-10 minutes a day at first. Then once it becomes natural, you can gradually increase.

2. Focus on the Process, Not the Result: Celebrate showing up, not the outcome. For example, if you journal daily, focus on the act of writing rather than aiming for the perfect entry. 

3. Optimize Your Environment for Success: Design your space to make your habits easier. If you want to meditate, set up a dedicated, clutter-free corner. Want to eat healthier? Stock your kitchen with nutritious snacks and remove the ultra-processed unhealthy stuff.

Habits are powerful tools, but they can also become barriers when they stop serving us. Sometimes, the routines we cling to may hold us back from growth. Reflection and adjustment are essential.

As we strive to live healthier, more intentional lives, it’s easy to fall into the trap of mindlessly sticking to routines because they’ve always been part of our day. However, this can lead us to a critical point where our habits no longer serve us or align with our changing needs. The key to growth isn’t in simply following the same habits mindlessly; it’s in the process of reflection and adjustment.

1. Lack of Engagement: If a habit feels boring or unchallenging, you’ll lose motivation. The brain craves novelty, so add variety or challenge!

2. Unclear Purpose: Without a clear “why,” it’s easy to lose interest. Revisit your reason for starting the habit, does it still align with your goals?

3. Life Changes: As life evolves, your habits need to adapt. A routine that worked before having kids or starting a new job might need to be updated to accommodate new responsibilities or schedules.

Whether it’s negative self-talk, snacking while at the laptop, or scrolling Instagram reels… we all have habits we’d like to fall off a cliff, right?

1. Identify the Trigger: Understand what prompts the unwanted behavior (boredom, anxiety, procrastination, etc.) to intercept the habit loop.

2. Replace the Routine: Swap a bad habit with a healthier one. For instance, replace evening screen time with yoga or reading, or opt for healthier snacks instead of sugary treats.

3. Track Your Wins: Celebrate small victories to reinforce positive changes. Focus on the act of doing rather than the outcome, building momentum one step at a time. We’ve created an editable habit tracker to help you reflect on your routines and track your progress. Get yours when you join our Wolfpack community as a member.

Yoga and habits are deeply interconnected, particularly through the 8 Limbs of Yoga outlined in the Yoga Sutras. The second limb, Niyama (personal observance) includes Tapas (discipline), Svadhyaya (self-study), and Ishvarapranidhana (surrender), all of which are essential for forming meaningful habits. Tapas, often translated as “discipline,” doesn’t mean relentless pushing or a “no pain, no gain” mindset. Instead, it refers to the process of burning away old patterns that no longer serve us, creating space for the life we want to build now and in the future.

On and off the mat, yoga guides us to approach discipline with mindfulness and presence. It teaches us to be present in each pose, breathe through discomfort without forcing, and honor our limits while staying consistent. These lessons translate into daily life, helping us cultivate habits that align with our values and intentions. The Yoga Sutras remind us that true discipline is about steady, mindful effort toward growth, rooted in self-awareness and compassion, not perfection.

So you’ve crafted a killer morning routine…You’ve got it all planned out: movement, meditation, journaling, breathwork, vitamins, grounding in nature, looking at the sun, learning French, guitar practice.… the works. But, wait. The routine now stretches to 3 hours, and you can’t seem to find the time to do it anymore!  Building good habits isn’t about cramming more into your day, it’s about finding what truly serves you and letting go of what doesn’t. Slowing down and focusing on mindful, intentional actions can bring clarity, joy, and balance to your life. Stick with what’s most important and create a weekly schedule so you can still find time to prioritize everything you want to do without making it all in one day.

We hope these insights inspire you to build or break habits that truly align with your goals in 2025. It’s not about achieving perfection, it’s about making consistent progress. Together, let’s create the best version of ourselves, one habit at a time.

For those kicking off our new 30-day yoga calendars this week, we’re so excited to see your practice unfold. Join us on the mat, share your practice by dropping a story in your IG, tag @breatheandflow, and we’ll all practice together as a family. We’ll repost in our stories throughout the month! At BNF HQ, life with two little ones is bringing new challenges and joys (and adjustments to our own habits and routines!), and we’re thrilled to share this habit-building journey with you - both on and off the mat.

With love and strength,

P.S. Ready to Build Healthy Habits That Last?

Explore our 30-Day Yoga Calendars on the Wolfpack platform! From beginner to advanced, they’re crafted to keep you consistent and intentional. Start your FREE trial today and make this your year of growth!

🖥️ 5 Minute Watch: How to Break Habits from The Power of Habit from Charles Duhigg - Watch here.

🎧 Building Atomic Habits with James Clear | ReThinking with Adam Grant – A practical discussion on creating lasting habits that stick. Listen here.

🎧 How To Change with Prof. Katy Milkman– A deep dive into how change happens when you understand what’s standing between you and success. Listen here.

📖 Atomic Habits by James Clear – The ultimate guide to transforming your habits through tiny, consistent changes. Get it here.

📖 The Power of Habit by Charles Duhigg – Understand the science behind habits and how to use it to your advantage. Get it here.

📖 Good Habits, Bad Habits by Wendy Wood – Explore the research-backed secrets to building positive habits that stick. Get it here.

Other cool stuff we use, buy and recommend can all be found here in the Breathe and Flow Kit here! From books and to reading and watch lists, business tools, to travel items and yoga props - we’ve got you covered!

Check out 30 One-Sentence Stories From People Who Have Built Better Habits. This fun article shares real-life examples of people transforming their lives through small, consistent changes, offering practical inspiration for building better habits.

✨Hey you, just a little reminder that you’re doing amazing and know we’re cheering you on every step of the way. Progress over perfection.✨

The app Forbes said helps "users achieve high-quality sleep by creating and maintaining effective sleep routines” is back with new sounds and features!

Now featuring over 300 unique sounds to fall asleep to, a personalized sleep tracker and more. It’s no wonder over 65 million people have downloaded this app for better sleep.

Try it tonight 👇

Get BetterSleep!