Over the past couple of months, I’ve been feeling quietly pleased with myself — I’ve finally established a helpful new habit: a consistent evening stretching and mobility routine.
Building positive habits is a genuine superpower when it comes to improving your health. So I thought I’d share what helped me establish this one — in case it helps you build a habit of your own.
🔁 Trigger
I do my mobility routine at the same time every night — 10pm, right after my evening reading session. Pairing it with another consistent activity helps it become automatic. It’s as routine now as brushing my teeth.
⏱️ Set the Timer
I set a 20-minute timer. Having a clear end point makes it far easier to get started — it turns the task into a short commitment instead of an open-ended chore.
🧠 Have a Plan
By 10pm, my brainpower is in short supply — so I don’t want to think about what to do next. I know exactly what I want to do and I can move through my routine on autopilot. No decisions, no friction.
🧰 Optimise Your Environment
Next to my sofa, I keep everything I need: a foam roller, a lacrosse ball, and a resistance band. No excuses. It’s all within arm’s reach, making it easy to stick to the routine.
🎯 Keep the Bigger Picture in Mind
There are nights when I don’t feel like doing it — of course. But I remind myself why I’m doing it: to stay mobile and strong enough to keep doing the things I love for years to come. That long-term vision keeps me going.
I’ve been doing this routine consistently for about two months now, and I can already feel the benefits — more mobility, less tension. That progress becomes its own motivation. If I miss a night (which happens), I just pick it up again the next day.
💡 Final Thought
Motivation comes and goes — but habits stick. Build the right ones, and they’ll quietly keep you at your mental and physical best.