E007 Let’s Talk Habits: Why You Can’t Hustle Your Way to Wellness

If you have ever tried to build new habits by pushing harder, being stricter or promising yourself you will “finally get it together,” this episode will feel grounding.

If you keep thinking ‘why does this feel so hard right now?’ you might just be in a different season. That’s completely normal. This $7 Season Mapping Quiz will help you work out where you are and what to focus on next. 

Let’s Talk Habits: Why You Can’t Hustle Your Way to Wellness

Wellness culture often sells habits as hustle, but real change comes from repetition your body can actually support. In this episode we explore what habits look like in real life, why awareness matters more than willpower and how your brain rewires through gentle, consistent practice.

You will hear the story behind my early podcast “audio oops” moment, why imperfect beginnings matter and how habits become natural over time through neuroplasticity. We unpack why the 21-day rule is a myth, how to make new habits easier to slip into your day and why slowing down into awareness is the first step in every Nervous System Reset.

This episode is a soft invitation to stop forcing habits into your life and start weaving them into your season.

📋 What we covered:

• Why hustle and perfection make habits harder to sustain.
• The “progress over polish” lesson from my early recording moment.
• Why tiny, messy beginnings often spark the biggest changes.
•  What a habit actually is and how your brain rewires through repetition.
•  The truth about the 21-day myth and why 66 days is more realistic.
•  A simple picture of neuroplasticity using my hybrid car story.
•  How awareness is a nervous-system-friendly starting point
•  A preview of next week’s conversation on seasons.

 🧰 Habits That Feel Supportive
Your journal prompts for Episode 007.
👉 https://gawellness.myflodesk.com/habits

🌟 Key takeaways:

• Habits form through repetition, not pressure.
• The 21-day rule is a myth; new pathways take time.
• Habit stacking and reducing friction make change easier.
• You cannot shift a habit you are not noticing.
• Habits that honour your season last longer than rigid routines. 

🎧 Episodes referenced in this episode

E006 The HNSF Life Balance: Bringing It Together

This episode brings everything together and invites you to notice what feels clunky, what feels possible and what one small repeat could support your week. 

📱 Let’s Connect 

• All links, resources and ways to connect are here https://linktr.ee/GAWellness

🔔 If this episode spoke to you, lovely, please:

• Follow the podcast.
• Leave a quick review (it truly helps!)
• Share with a bestie who’s ready to reclaim wellness on her own terms.

 © 2026 GA Wellness with Georgia Ann™. All content is for educational purposes only and is not medical or psychological advice. 

Transcript

E007 Let’s Talk Habits: Why You Can’t Hustle Your Way to Wellness
Georgia Ann:

Opening

What if changing your life wasn't about willpower, grit, or trying to be good every single day? What if the habits that actually stick aren't built on hustle, but on awareness, kindness and tuning into what your body's really asking for?

I mean, here's the truth. Most of us have been taught that if we just push harder, plan more and never miss a day, we'll finally become that wellness version of ourselves but after years of chasing perfect routines, all I kind of felt or found was exhaustion.

What if there's another way? Today, let's talk about habits that don't just look good on paper, but feel good in real life.

Podcast Intro

Welcome to the GA Wellness podcast, Small Steps, Lasting Change. I'm your host, Georgia Ann, health coach, solo mum and a woman who's lived through the chaos, the curveballs and the craving for something steadier. After 20 years in the fitness industry and my own journey through grief, motherhood and starting over, I've learned that real wellness isn't about doing more. It's about doing what matters. Each week, we cut through the noise and get real with simple, doable tools to help you feel stronger, calmer and more like you. This isn't about perfection. It's about steady soul led progress because you deserve wellness that fits into your full life, not just one version of it. Let's dive in.

Welcome Back and Setting the Tone

Welcome back, my beautiful, busy Bella. I'm Georgia Ann.

All right, let's settle in. So picture us messy buns, mugs of coffee or tea in hand for me to be a chai, having an honest, gentle chat about the real stuff that makes life feel good.

Today we're diving into a topic that is honestly the backbone of wellness, but also the source of so much frustration. Habits.

Let me be clear, we're not just talking about changing your whole life by Monday, tackling a hundred things or just hustling harder. We're going deep onto the kind of habits that fit into real life. Habits that are gentle, supportive and actually sustainable because you absolutely cannot hustle your way into wellness no matter what social media says. Trust me, I've tried.

The only thing I got by doing this was just burnout and the reminder to slow down and not listen to everything I see on social media.

Recap of Episode 006

I just want to take a gentle breath and really look back at where we've come from because I mean, last week was really a big episode. It was our integration episode.

In episode six, we tied together the four pillars of the HNSF method, hydration, nutrition, self-care and fitness.

I talked about how and when you show up for yourself, that each pillar, even in the smallest ways, you're building your nervous system that feels steady, calm and resilient.

We explored what it really means to live in alignment, how when you tend to your internal world, your energy, mood and consequently your nervous system starts to have a bit of an influence and that the outside world also starts to shift.

It's not about perfection, it's about integration, which is what we spoke about letting wellness become part of your rhythm, your relationships, your work and your purpose.

If you listened last week, I hope you took a moment to just notice how even the smallest rituals, like a glass of water, a nourishing breakfast, three deep breaths before you answer a message can become powerful acts of self-care.

That episode is honestly the foundation of everything we talk about on the show. So, if you missed it or you're new here, please pop back after this one because it really is a game changer.

Behind the Scenes and Perfectionism

Okay, so I want to start today with a quick behind the scenes moment because I promised you that this space was going to be real and unfiltered.

If you listened to the beginning, you might have noticed that the audio for the first six episodes was a bit, let's call it, DIY chic. Turns out I had the wrong mic settings switched on. I know, a total rookie move.

You know, rather than hit pause and spiral into perfectionism, I decided to keep going because it is progress over perfection and the information was a lot more important than trying to spiral into that space. I mean, that's what it's all about here in GA Wellness, about keeping that going. That lesson actually ties perfectly into what we're about to explore.

Before we dive in, I want to ask you, where in your life have you been holding back, waiting  for things to be perfect before you start?

What would happen if you gave yourself permission to begin, even in a messy imperfect way, but you just move forward anyway.

Just take a moment to reflect on that, maybe even jot it down somewhere if you're in a quiet space because so often it's those tiny, imperfect beginnings that lead to the biggest shifts.

We often get so caught up in the trap of all or nothing. Like if we can't do it perfectly from the start, we might as well just not bother at all, but real, sustainable change, it never happens overnight. It's about showing up, even when it's messy and letting small actions build into something meaningful over time.

That's how we build real progress not by waiting by the perfect moment, but by moving forward, little by little, right where we are at the present moment.

So, I hope this episode gives you permission to let go of perfection, embrace the small steps and discover how habits can work in your real life.

What Is a Habit?

Which brings us to a really important question. What actually is a habit? Now, let's get curious about this for a second.

A habit is simply a behaviour that becomes automatic.

It's those little things you do almost without thinking, like brushing your teeth, picking up your phone when you're bored, which, I mean, let's be honest, that's probably the biggest habit that we all have at the moment. Or making that first cup of coffee before you're even fully awake.

Our brains love habits. Once something becomes a habit, your brain quickly tucks it away in the background so you can save energy for other things, like remembering where you parked your car. Guilty. I need a lot of brain power to try to remember where I park my car most times. Or mentally, meal planning when you're in the shower.

Habits free up space in your mind, making life a bit easier and less overwhelming and that's why they matter so much to our wellness journey because the small, automatic things we do every day end up shifting how we feel, think and show up for ourselves.

When we find ways to gently rewire our brains, wellness starts to feel less like a chore and more like fun and just like life. t I want to be real with you habits do take time to build.

Yes, it's absolutely possible to override old patterns and create new ones, but it's not always quick and it does take some intention and practice and, you know and also patience as well.

Busting the 21 Day Myth

Let's bust a myth right here.

Have you ever signed up for a gym challenge that promised you could build a new habit in 21 days? Maybe you've heard that number tossed around a million times. 21 days to change your life. Right.

The truth is, that's a bit of a fallacy. Research shows it takes about 66 days not 21 to really lock down into a new habit and letting go of old ones, sometimes that takes a little bit longer because those grooves in your brain are already worn out and repetition is the key, regardless of how many days it takes you.

So if you've ever felt frustrated that a new routine didn't magically stick after a few weeks, you're not alone and you haven't failed. You're just human and your brain is doing exactly what it's designed to do.

Neuroplasticity

Okay, so we're going to get a little sciency now, because as you know, I love to nerd out a little bit about this.

Every time you repeat a new behaviour, you're actually rewiring your brain. That is something called neuroplasticity. It's your brain's natural ability to change, adapt and create new pathways, no matter your age or stage in life. Every time you practise a new action, thought or habit, you're literally carving out a new habit highway in your mind and the more you travel that road, the stronger and smoother it gets, until eventually it becomes your default setting. Just what you do, almost without thinking.

Here's the really encouraging part, you don't have to be perfect or do everything at once. Change happens through gentle repetition and a bit of curiosity. It's about choosing what feels right for you, coming back to it again and trusting that every small step, every try, is helping your brain build that new pathway. 

Really, that's the magic of neuroplasticity. Your brain is designed to change and that means real, lasting habit change is always possible. So don't underestimate the power of tiny, repeated actions. Every time you show up for yourself, even in the smallest way, you're helping your brain create a new supportive pattern, one gentle step at a time.

Real Life Example: The Hybrid Car

Honestly, let me share my real life moment here, because habits aren't just about the healthy stuff, they show up anywhere. So, I recently bought a hybrid car and let me tell you, it was a whole new world for me. 

For months, I kept reaching for a handbrake that wasn't there because the car's fully automatic. Now I have to put my foot on the brake and press the start button to get going and I mean, half the time I'd leave my keys in my bag and end up scrambling, keys in hand and my bag in another one, trying to open my roller door. My whole getting into the car routine had to be completely rewired. At first, it felt so awkward and I honestly thought, am I ever going to get used to this? I noticed, bit by bit, just by repeating those actions, it started to click. Now I don't even have to think about it. I get in, press the button, key still in my bag and off I go.

That's neuroplasticity in action again. My brain has built a new habit highway for my car routine. It's such a good reminder that change always feels clunky at first, but if we stick with it becomes second nature The same goes for any wellness habit you're working on .No matter how awkward or unfamiliar it feels right now, with repetition, your brain will catch up and soon it will feel part of your normal life.

I'd love to invite you to reflect for a moment, is there a new habit or routine in your life right now that still feels clunky or awkward? Like with me with my new hybrid? What's the one small step you can keep repeating even if feels strange? Trusting that your brain is quietly doing the work behind the scenes? Maybe jot it down. Or if you've got a diary or a journal, put that down somewhere. Or keep it in the back of your mind as we keep chatting because sometimes the best changes start with a single imperfect try.

Quirky Habit: Sleeping in Gym Clothes

While we're on the topic of building new routines and letting things feel a little clunky at first, I'm going to share one of my quirkiest but honestly, most game changing wellness habits. Are you ready? I sleep in my gym clothes. Yep, you heard that right and here's why.

Back before motherhood, I was all about the evening workout and I mean, you've heard my stories about teaching group fitness and what my fitness life was like. When my daughter arrived, evenings became a whirlwind of dinner, bath, bedtime, stories and by the end, I was totally cooked. The idea of working out? Not a chance. So, I had to get honest with myself about what was actually going to work for me. 

Turns out I'm a morning person, but as every parent knows, mornings can be wild and unpredictable. The one thing that actually helped me show up for myself, sleeping in my activewear. When my alarm goes off, I'm already dressed. I don't have to think about it or find another excuse to skip. I just roll out of bed and just keep moving. It's such a tiny shift, but it's made the biggest difference to my consistency and my energy for the whole day. 

Just to keep it real, I don't even go to the gym anymore. I used to love it, but it just doesn't fit with my life as a single mum right now and that's okay. These days, movement happens at home. Sometimes in the lounge, sometimes outside and sometimes while Ellie's hanging off of me like a little koala, you know?  I still like to sneak in a sauna session where I can, but my routine is all about what works well right now and honestly, that's enough.

Wellness isn't about copying someone else's plan. It's about finding what works for you in this season. Speaking of seasons, that's actually what we'll dive into next week. How to honour the season you're instead of fighting against it.

I'd love to know, do you have any quirky little habits or routines that just work for you, even if they seem odd to everyone else? Maybe it's setting out your water bottle at night before listening to your favourite song first thing in the morning, or doing stretches while you wait for the kettle to boil. What's the one small thing you've done that makes taking care for yourself just a little bit easier?

Take a second to think about it or even better, share it with me. In our community, you might just inspire someone else to try a gentle shift that makes all the difference and they might not have even thought about before.

Habit Stacking

Speaking of making things easier, let's talk about one of my favourite tricks of building habits that actually stick. Habit stacking. Habit stacking is all about linking a new habit into something else you already do every day. It's like giving your brain a little shortcut.

For example, if you always make a cup of coffee in the morning, you could use that moment to drink a glass of water or to do a quick stretch while the kettle boils.

For me, sleeping in my gym clothes is a habit stack into my morning routine. So, it removes friction and sets me up for the win before I even get a chance to think about it myself or talk myself out of it. 

It's such a simple, gentle way to make new habits feel less overwhelming and more doable because you're not starting from scratch, you're actually building on routines that you already have.

So here's a little micro challenge for you. Can you pick one existing routine in your day and gently stack a nourishing habit on top of that for this week? So, maybe it's doing squats after brushing your teeth, taking three deep breaths before you open your emails. Or maybe it's after you dropped your kids off to school, going for a bit of a walk just around the premises. Start tiny, notice how it feels. And remember it doesn't need to be perfect to make a difference.

Gentle Awareness and Noticing Patterns

So next we're going to slow it right down. This week, I don't want you to make any big changes. Instead, I'm inviting you into gentle awareness. This truly is where everything changed for me.

Before I made a single habit change or started a new routine, I had to get really honest with myself. What did my body actually feel like underneath all the busyness, what did I need? What was I ignoring? 

For years I was powering through, stuck on autopilot. The more I ignored the signals my body was sending me, those tiny hints of fatigue, irritation, even the sense of overwhelm, the more disconnected I felt from myself and my wellbeing.

It wasn't until I started slowing down, noticing my patterns and getting genuinely curious about what was happening in my body that things started to shift. Sometimes I just sit for a few minutes and ask, so how am I feeling right now? It was simple, but it really did change the way that I looked at myself and that awareness, it's really important.

Nervous System Reset Programme and Weekly Activity

Honestly, this gentle, curious awareness really is the heart of my nervous system reset program.

It's not about adding a million new things to your life or striving for perfection. Instead, it's a guided space where we practise tuning in, noticing what feels nourishing and what doesn't and introducing small, sustainable rituals that actually work in your life.

We use nervous system friendly tools to help you get back to sync with your body, so then you can create new habits that feel natural, not forced and habit stacking is part of that. So if you ever feel stuck, overwhelmed or like you're living on autopilot, this is exactly the work that we do together.

Your activity this week is simple, notice your daily routine, what's happening automatically on autopilot? What habits feel good in your body? Which ones feel heavy or draining? Are there tiny tweaks like habit stacking or new morning rituals that could support you feeling more aligned with the HNSF method?

No pressure to change it all right now, just be curious, observe and I mean, because really we can't change what we're not aware of. If you like a little more support and structure around this, if you want to really reset your nervous system in a way that feels gentle, safe and supported, definitely check out my nervous system reset program.

I'll have all the details in the show notes and my DMs are always open if you want to chat about if this is the right fit.

Freebie: Brain Rewire Habit Tracker

For a little extra support, I've created a simple, totally free brain rewire habit tracker for you. It's designed to help you gently notice your habits and celebrate the tiny wins along the way. No pressure, no perfection. As you know, I'm not about perfection, just gentle tracking to help you see what's working and where you might want to try something new. The download link is in the show notes and on the website as my gift to you.

Recap and What’s Next

Okay, so let's wrap up what we explored today. We talked about why progress really does matter more than perfection and how tiny repeated actions from those small habits are what truly help us move forward.

We busted the 21-day myth and got real about how long it does take for a habit to actually stick.

We dived into the science of neuroplasticity and why your brain is built to change, no matter how clunky things feel at first.

I shared some of my own quirky routines, like sleeping in my gym clothes and how it’s the tiny shifts, not the big ones, that make wellness sustainable.

You learnt about habit stacking, the power of gentle awareness and why getting curious about your current habits is the real starting point for lasting change.

If you need a bit of support on this journey, you've got two beautiful options. You can download the Brain Rewire Habit Tracker to gently notice and celebrate your habits. Or if you want deeper support, check out the Nervous System Reset program. All details are in the show notes.

Let me give you a bit of a sneak peek into next week's conversation. Okay, we're going to talk about balance and why trying to keep everything in perfect harmony can leave us feeling exhausted.

Instead, I'll be introducing you to the concept of seasons. How to tune into your own natural rhythms, honour the phase you're in and let that guide your wellness so you can finally let go of the ‘shoulds’ and embrace what truly supports you right now.

If you're tired of chasing imperfect balance and ready for a more compassionate approach, you won't want to miss it.

Thank you for sharing this space lovely, for being gentle with yourself and for letting yourself be a work in progress. Keep doing what you're doing and I'm so glad you're here.

Outro

Thanks for being here. Lovely. If today's episode gave you a light bulb moment, helped you feel seen or sparked a small step, I'd love to hear about it.

Tag me over on Instagram @gawellness and share you in so I can cheer you on.

If there's a woman in your world that needs this kind of support, send this to her because wellness feels better when we do it together.

Make sure you hit subscribe so you never miss an episode and check the description for all the resources mentioned today plus the link to join my email list, which is where I share exclusive content, early access to offer some freebies and little love notes that I only sent to my community.

If you loved this episode, it would mean the world to me if you left a review.

Until next time, take a deep breath and take care of you.

With love,
Georgia Ann

© 2025 GA Wellness with Georgia Ann™.

All content is for educational purposes only and is not medical or psychological advice.