Consistency Isn’t About Motivation; It's a Skill

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Why small daily moves (and Pathways) make it easier to stick with movement

Motivation is always the buzzword I hear when it comes to working out and having consistency.

“I wish I were that motivated”, “I just lack the motivation to be consistent”, “I know I could do it more if I were motivated”.

It’s never been about motivation, though. Building consistency is a skill, and one anyone can master. Daily micro-movements will build stronger habits (and strong, more flexible bodies) than the occasional big effort. To quote Chinese philosopher Lao Tzu, “A journey of a thousand miles begins with a single step”, so let’s make that first step together.

The 3 Phases of Habit-Building and Creating Consistency

Studies have shown that repetition, not intensity, creates habits by literally rewiring the neurons in our brains.

This neurological pattern that creates these habits is called the habit-forming loop, and it consists of three parts: cue, routine, and reward. The cue could be a timer, seeing a sticky note on your fridge, the environment you’re in, or an emotion like boredom or stress. Once the cue happens, the routine is executed. which can be physical, like brushing your teeth, or mental, like procrastination. Finally, the reward is the dopamine hit that provides a sense of satisfaction or something similar. Over time, the cue is linked to the routine and reward, and becomes a habit.

Once that habit is locked into the region of the brain called the basal ganglia. The prefrontal cortex is needed in the learning phase of this habit-forming loop, but once those pathways are built, the cortex can just turn off, and the habit can continue on its own flawlessly through the basal ganglia. And it should be noted that motivation mostly comes from the cortex, the basal ganglia can carry on without any conscious effort.

Why Small Steps Are More Powerful Than Big Bursts

So if we’re looking to build a new daily habit (or maybe break an old one), the good news is our brain’s plasticity means it’s not too difficult to do it. What is important to remember to create that loop is to do said activity in small steps, every day. Change is most effective when done gradually.

One minute of intentional movement can do more for long-term change than working out for two hours once a week. So, not only are we breaking down resistance, but we’re building momentum by doing just a little bit at a time. Slower progress often lasts longer because the habit has time to really become ingrained in us.

Pathways is Here to Make Consistency Simpler

When we’re left to do our own thing but still building our habits, we can get overwhelmed and face decision fatigue because we just don’t know what to do next. And that is exactly why I created Pathways inside The Garden. I wanted to create a program that led you forward step-by-step every day with short flexibility stretches and sessions.

Each Pathway is designed around the principle of small movements, repeated daily to lead to lasting change. Our three main Pathways are 12 weeks long, as they are designed to gradually have you learn new movements, how to modify them, and extra classes you can add on when you’re feeling good. This is not only about going at a pace that works for you, but also knowing where you’re headed.

Top Tips to Stay Consistent and Skip Common Mistakes

Let’s use the example of wanting to do a forearm plank every day, which I know, you’re groaning at, but it’s an example! You can do this with whatever you want to be consistent in

Progress over perfection, celebrate all the tiny wins.
What is a realistic goal for you? Now cut it in half (or even quarters!), the smaller, the better, the more sustainable. Yes, that can mean just a 10-second plank.
Pair it with a habit you already have. This is called habit stacking and creating a cue! Let’s say the first glass of water you have in the morning is paired with following up with that plank.
Make sure your environment supports the routine. Maybe you have your mat rolled out already, it’s always in the morning, or you have a reminder on your phone.
Remember to practice self-compassion on days when you forget a day or don’t feel like the progress of the habit is sticking.
Don’t wait for motivation to strike; systems and structure matter much more.

Your Next Steps

You don’t need motivation to be consistent. Every small step you take is laying down the pathway towards the results you want. And if you’re done starting over again and again, then join an actual Pathway in The Garden, designed to make daily movement simple, accessible, and sustainable.