Building Habits That Stick

Building Habits That Stick

New Year’s resolutions and habit formation are often framed as an opportunity to invest in yourself at the start of the year. With high ambitions of taking control of your well-being, building habits can be a powerful way to create meaningful change.

Yet, research consistently shows a steep drop-off. About 23% of people abandon new habits and resolutions by January 9th, with roughly 64% falling off by the end of the month. If this sounds familiar, you are not alone—and it raises an important question: what actually contributes to this breakdown in goal setting?

WHY DO SO MANY HABITS FAIL EARLY?

In many cases, it is not a lack of motivation.

When it comes to habits and goals, we tend to aim high. That ambition is not a problem—it is often a strength. But ambition without a plan can quickly become overwhelming. As a coach, I have observed many driven individuals fall short of their goals for two consistent reasons:

• An inability to make time

• An inability to take action

These are the two pillars of habit formation. When either one is missing, even well-intentioned goals can stall.

HABITS REQUIRE STRUCTURE, NOT JUST INTENT

Deciding on a new habit is usually the easy part. Planning how it will fit into your life is where most people struggle.

Making time matters because it signals priority. Declaring a specific slot in your day is a way of saying that your health and well-being matter. It also allows you to look ahead, anticipate obstacles, and honestly assess your current capacity.

Taking action does not need to be complicated. In many cases, it can be as simple as dedicating five minutes to the habit you are trying to build. Action is evidence. It creates momentum, breaks procrastination, and reinforces the identity you are trying to develop—even when motivation is low.

A MORE SUSTAINABLE WAY FORWARD

Creating lasting habits is not about perfection or constant motivation. It is about clarity, structure, and self-awareness.

Instead of trying to overhaul everything at once, focus on small, consistent actions that align with what you can realistically sustain. When habits match your lifestyle, schedule, and energy, they are far easier to maintain.

As you move into the new year, consider shifting the goal from “doing it perfectly” to simply staying engaged. Progress is built through consistency over time—and the habits that last are usually the ones that respect where you are right now.

January & Quitter’s Day

January 9th has earned the now-popular title “Quitter’s Day.” Research suggests that by the second Friday of the new year, many people have already stepped away from new routines—especially those that require daily commitment or significant lifestyle changes.

Changing a routine is hard. Whether you’re trying to add something new or let go of an old habit, these goals are almost always well-intended and often rooted in a desire for better health, performance, or well-being.

If Quitter’s Day feels uncomfortably accurate for your timeline—or if you sense your motivation fading as January progresses—you are far from alone.

What Does Quitter’s Day Have to Do With Our Office?

Two important things.

1. We see this pattern year-round — not just in January.

Many patients come to us in pain or with a specific health or performance goal. They are motivated enough to book an appointment, show up, and invest in their care. That matters.

But for many understandable reasons, people often struggle to follow through with consistent, evidence-based recommendations over time. And that’s where progress usually lives.

Meaningful change is cumulative. It’s built through repetition, small adjustments, and patience—not quick fixes. The desire for immediate results is human, but long-term improvement rarely works on an accelerated timeline.

At our office, we prioritize meeting people where they are. We aim to support—not overwhelm—and to recommend care plans that are realistic, sustainable, and respectful of your life. Having grace for yourself and asking, “What can I realistically commit to long term?” is often the most productive place to start.

2. Our role is to help simplify the path forward.

We are here to support your health goals, habits, and functional changes—not just in January, but year-round.

Often, success comes from breaking goals down into manageable components:

• What you’re doing

• How often you’re doing it

• For how long

For example:

“This year, I’m going to work out every day for 90 days.”

Might become:

“For the first 90 days, I’m going to work out two days per week.”

You can make goals even more sustainable by adding specifics:

• With a friend

• Outdoors

• At a new gym

• While listening to music or watching a favorite show

Our chiropractors and training staff are trained in goal-setting, coaching, and support models designed to reduce confusion and improve consistency. If your goals feel stalled by uncertainty or inconsistency, let us know. We want our recommendations to feel clear, accessible, and meaningful.

Whether your focus is healthspan, performance, or pain relief, we’re here to support you—not just at the start, but for the long game.

The Gym

Introducing: The Gym at Nashville Chiropractic + Sports Therapy

Welcome to the new state-of-the-art gym space at Nashville Chiropractic + Sports Therapy, where fitness and wellness come together with a clinical focus to help you pursue your goals! We’re excited to offer a versatile environment that’s tailored to support everyone, whether you're new to working out or experienced and ready to expand your fitness journey.

Our new gym is thoughtfully designed to provide three key ways to engage:

1. Personal Training: With one-on-one guidance from our experienced trainers, each session is personalized to fit your unique needs and goals. Our trainers design programs informed by clinical research and tailored to your fitness level, whether your focus is on strength, flexibility, or functional movement. You'll have access to top-notch equipment, plus the expertise needed to maximize your time and effort in the gym.

2. Small Group Fitness Classes: Experience the energy of a supportive group environment with our small group classes. Designed with a clinical perspective, these sessions focus on targeted exercises that support overall health and rehabilitation. With a maximum of 6-8 participants, each class allows for personalized attention and a motivating atmosphere to help you stay consistent and connected to your goals.

3. Open Gym: For those who prefer a more independent workout, our open gym option provides flexibility and access to all the equipment you need to complete rehab exercises or pursue your fitness plan. Our welcoming space offers a range of equipment that allows you to train at your own pace and make the most of every visit.

With a focus on clinically informed training, each program and piece of equipment is selected to support real-life health and fitness outcomes. We understand that everyone’s goals are different, so our mission is to create an inviting space where you can come as you are, learn at your pace, and find value in what matters most to you. Whether you're working on recovery, strength, or mobility, we’re here to support you every step of the way.

CURRENT PRICING for 2024:

Single sessions = $20/session

10-session pack = $190 (Current discount online)

1 month unlimited = $200

6 month unlimited commitment = $180/month

Visit, call, or email to set up your sessions!

What is Postural Restoration Institute and Who is it for?

There are so many different frameworks and associations that have been formed to provide the highest level of care to patients. Functional Movement Screen (FMS), Dynamic Neuromuscular Stabilization (DNS), Functional Range Systems (FRS) and so many more. Lately in our clinic, Ronnie, our Performance Coach and LMT, has been diving into the world of Postural Restoration Institute (PRI).

““Postural Restoration Institute® (PRI) was established in 2000 to explore and explain the science of postural adaptations, asymmetrical patterns and the influence of polyarticular chains of muscles.””

— Postural Restoration Institute

Did you know our bodies are naturally asymmetrical? The neurological, respiratory, circulatory, muscular and visual systems are not the same on your left and right side of your body. They have different responsibilities, function, position and demands on them.  

Ask yourself these questions and have a friend double check for you. 

• -Does your right shoulder sit lower than your left? 

• -When you lay down, do your ribs stick out and does your left protrude further than your right?

• - When you stand, do you find yourself more stacked over your right hip and leg especially when you “relax” while waiting in line? 

If you answered yes to any of those, there is a good chance you have oriented yourself into a pattern! 

This is not inherently bad, so no fear mongering here. It is a sign that you could benefit from a session with a PRI provider as they are trained to account for the natural asymmetries of the body and help re-establish neutrality. 

This system asymmetry is a good thing and an amazing design. The human body is balanced through the integration of system imbalances. The torso, for example, is balanced with a liver on the right and a heart on the left. Extremity dominance is balanced through reciprocal function; i.e. left arm moves with right leg and vice versa.

When these normal imbalances are not regulated by reciprocal function during walking, breathing or turning, a strong pattern can emerge creating structural weaknesses, instabilities, and musculo-skeletal pain syndromes. 

Curious if PRI would benefit you? PRI is for anyone ranging from professional athlete to chronic pain patients. If you’ve noticed any of the above listed patterns, want to squeeze every ounce of performance out of yourself, or have what feels like an unsolvable case of pain and movement issues you are an excellent candidate for PRI techniques! If you want to experience PRI assessment and applications for yourself, contact our office and we’ll take care of the rest!

Magnesium Supplementation: Why Try it?

Looking to start a new supplement to further your physical health? Try magnesium!

Magnesium is a very important mineral for the body to function properly because it is involved in more than 600 of the body’s enzymatic reactions. An enzymatic reaction controls the timing and release of drugs throughout the body. So, by taking a magnesium supplement, the timing and release of important drugs throughout your body could be more accurate and effective.

Magnesium is essential for healthy muscles, nerves, bones and blood sugar levels. According to World Health Organization statistics, as many as 75% of U.S. adults do not meet the U.S. Food and Drug Administration's Recommended Daily Intake of 420 mg of magnesium per day. By not reaching the recommended daily intake, you could start to experience a handful of different magnesium deficiencies. Magnesium deficiency can show up in many ways, such as inefficient blood sugar metabolism, muscle cramps or soreness, eyelid twitching, fatigue, and poor sleep.

Here at Nashville Chiropractic, we have a partnership with Thorne supplements, and we offer Magnesium Bisglycinate in the office! We offer only a select amount of Thorne products in office, but can also utilize a 20% discount through their website with a code.

This is part one of a three part blog series about magnesium and its benefits for the body. If you are interested, stay tuned for next weeks continuation!