🎙 Podcast Script: When Habits Slip Away
Hey friend, welcome back to Running to Myself. I’m Trisha Stanton—life coach, wife, mom, grandma—and someone who’s still learning every day how much small choices matter.
Today we’re diving into the power of daily habits: why they’re essential, how they sometimes slip away without us noticing, and what to do when we realize we’ve drifted. I’ll share my own story of losing—and then reclaiming—a habit that has anchored me for years. And of course, I’ll leave you with some practical ways you can examine your own rhythms and gently realign them when life gets busy.
Spending time outside each day has always been deeply tied to my well-being. For me, it’s not just about fresh air—it’s about connection. The sky above me, the sounds of birds, the warmth of the sun, even the bite of cold air in winter—they all remind me that I’m part of something bigger. I feel grounded, less caught in my head, and more alive when I’m outdoors.
I discovered this about myself years ago when we had a little hobby farm with a few horses. Twice a day, rain or shine, I was out there feeding, watering, mucking stalls, and caring for them. Something remarkable happened that first year of having my horses at home. For the first time in my adult life, I didn’t experience the winter blues. Even in the dead of a Midwest winter—when the cold feels like it cuts right through your bones—the simple act of being outside, moving my body, and soaking in even a little bit of sunlight had a profound effect.
That continued for about 12 years. By the time we moved to San Antonio, I knew daily outdoor time wasn’t optional—it was essential. Thankfully, marathon training kept me outside no matter the weather. But then life shifted again.
When I returned to teaching in the classroom, the rhythm I had established and held for so long slipped away. I’d leave for school before sunrise, and by the time I got home in the winter, it was dark again. My body and soul felt the absence. I had to work at intentionally creating outside time whenever I could.
When I left the classroom and started coaching full-time, I was excited about having so much flexibility in my schedule to increase my daily outside time. My mornings outside with coffee became a sacred rhythm. I’d listen to the birds, breathe in the quiet, and remember how grateful I was not to be in a windowless classroom anymore.
But here’s the truth: even habits we love can slip. This past year, little by little, that morning ritual faded. It wasn’t one big decision—it was a slow drift. Coaching calls took priority, the Texas heat felt unbearable, and without even realizing it, my outdoor rhythm dwindled to almost nothing.
Eventually I noticed something: I didn’t feel like myself. My mood felt off, heavy, a little sad. I couldn’t put my finger on it until I remembered: I wasn’t outside anymore.
This experience reminded me of two powerful truths:
1. Habits don’t disappear overnight—they fade.
2. When they fade, so do we.
Daily habits are powerful because they contribute to shaping our identity. They’re not just things we do—they’re ways we become.
Think about it: if you brush your teeth every day, you don’t think, I’m disciplined for brushing my teeth. You just think, I’m a person who takes care of my teeth.
The same is true for exercise, journaling, prayer, or stepping outside.
Habits are how we practice who we want to be.
When we keep them, they quietly shape us for the better.
When we lose them, sometimes the shift is so gradual we don’t notice until we feel off-balance.
And here’s the sneaky part—often, the habits we drift away from are the ones that support our mental health the most. Why? Because they feel optional in the moment. Skipping them one day doesn’t seem to matter. But one day turns into a week. A week turns into a month. And before long, the steady support they provided has slipped away.
Think about this for yourself:
* What daily habit makes you feel more alive, more grounded, or more clear-headed?
* Is it still present in your life?
* Or has it quietly faded away, replaced by busyness or convenience?
Let’s get down to some Practical Strategies:
When you notice a habit slipping—or already gone—here’s how to bring it back:
1. Name It.
Write down the habit you’ve lost. Awareness is the first step to reclaiming it.
2. Connect It to Your Why.
Remind yourself why it matters. For me, time outside directly affects my mood. That’s powerful motivation.
3. Shrink It Down.
Don’t start with the “perfect” version of the habit. If you used to walk 30 minutes, begin with 5. If you journaled a full page, start with one sentence. The goal is momentum, not perfection.
4. Tie It to Something You Already Do.
Habit science calls this “stacking.” For example: After I pour my coffee, I step outside.
5. Plan for Obstacles.
Life will try to get in the way. Decide in advance what you’ll do when it’s too hot, too cold, or too busy. (For me, sometimes it’s a shady chair on the porch instead of a walk. Other times it means getting out earlier, before the sun is blazing or waiting until after it begins to fade and the temperature comes down.)
6. Celebrate the Immediate Shift.
Don’t wait for weeks of consistency to feel good. Notice how you feel after one day, and let that motivate you to keep going.
Here’s something I coach my clients on often: when a habit slips, the worst thing we can do is shame ourselves. I should’ve known better. I’m so inconsistent. I always quit. Those thoughts keep us stuck.
Instead, treat yourself with curiosity. Ask: What changed? What got in the way? What do I need now?
Curiosity opens the door to action. Shame closes it.
And sometimes, the answer isn’t going back to the old habit exactly as it was. Life changes. Maybe you don’t have an hour for journaling anymore, but you can spend three minutes with a gratitude list. Maybe daily runs aren’t possible right now, but a ten-minute walk is. The point is to reconnect with the rhythm that supports your well-being in this season.
Friend, our habits are like the quiet soundtrack of our lives. When the music fades, we feel the absence. But here’s the good news: you can always start the song again.
So ask yourself today: Which habit has quietly slipped away? And what’s one small way I can bring it back tomorrow morning?
Don’t wait for the “perfect” season, or the right weather, or more time. Begin with the smallest step—and let that be enough.
Because it’s not the grand gestures that shape us. It’s the daily choices. And those choices—stacked one on top of another—create the life you long for.
Thanks for joining me today. If this episode spoke to you, I’d love for you to share it with someone who might need the reminder. And if you’d like to connect with me for coaching, you can find me at trishastanton.com.
Until next time, keep running to yourself—one small, steady habit at a time.
