The Power of Association: A Mindset Shift for Lasting Health & Wellness
- 4 days ago
- 3 min read
When it comes to health and wellness, motivation can feel fleeting. Some days we’re all in. Other days… not so much. But what if the secret to consistency isn’t about willpower at all? What if it comes down to the associations we build?
Pay Attention to How You Feel
Here’s a simple but powerful practice: become aware of how something makes you feel in the short term—physically, mentally, and emotionally. This awareness becomes your internal compass. It quietly, but powerfully, steers your daily choices.
Whether your goal is to have more energy, lose body fat, build muscle, improve your health—or all of the above—those results are byproducts of the small, daily actions that make up your lifestyle. And those actions are often fueled by your associations.
Rewiring the Way You Think About Movement
Let’s take walking, for example. I’ve built a strong, positive association with going for walks—even when I’m tired, overwhelmed, or tempted to stay glued to my screen.
Why? Because I know how it makes me feel. Walking clears my head, boosts my concentration, lifts my energy, and helps me get more done—even if it’s raining or inconvenient. It’s not something I “have” to do; it’s something I want to do, because the benefits far outweigh the temporary effort.
Exercise is the same way. Sure, the hardest part is often just getting started. But once I do, I tap into that familiar feeling of strength and accomplishment. I don’t always look forward to the workout—but I always look forward to how I’ll feel after.
I don’t have to move—I get to move. And that shift changes everything.
Food Choices Rooted in Self-Awareness
This mindset extends to nutrition too.
Yes, I still eat foods I love that might not check every “healthy” box. But I’ve learned to pay attention to how different foods make me feel. Some leave me energized and satisfied. Others leave me hungrier, sluggish, or foggy.
Because I’ve built stronger associations with nutrient-dense foods—the ones that fuel my workouts and keep my mood and energy stable—I naturally gravitate toward them. Not from guilt. Not from rules. But from a place of self-awareness and a desire to feel good in my body.
It’s not restriction. It’s intention.
Consistency Comes from Feeling Better, Not Doing More
When your daily actions leave you feeling better—physically, emotionally, mentally—they become easier to stick with. You won’t always feel motivated to work out, prep meals, or go to bed early. But when you’ve built strong associations between those actions and positive outcomes, that’s what keeps you going.
Don’t Sleep on the Basics (Literally)
In a world flooded with noise—fitness fads, diet hacks, and productivity extremes—it’s easy to forget that the fundamentals still matter most.
Take sleep, for example. It’s one of the most overlooked yet critical pillars of health. Without it, our energy tanks, our mood suffers, and we lose the ability to be intentional in our actions. No trendy supplement or intense workout can make up for lack of rest.
The Compound Effect of Small Choices
Here’s the truth: when you carry out certain actions day after day, they compound. They form the structure of your habits and shape your lifestyle. Over time, they influence how you see yourself—your confidence, your resilience, your self-belief.
So start small. Start with awareness. Build associations that serve you. And let those daily wins become the foundation of a lifestyle you’re proud of.
You've got this.
—Julie
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