Breaking Hard Habits: How the Psychology of Change Can Help You Succeed

Author: Dr. Rochel Marie Lawson

Now that we well into the new year, the New Year’s resolutions have fallen to the wayside. Those resolutions that were so full of enthusiasm, you declared and those goals you set for yourself such as—eating healthier, saving money, reducing stress, or spending more time with family. But as the weeks passed, reality sets in, and those resolutions began to crumble under the weight of old habits.

Sound familiar?

If you’ve struggled to break bad habits and stick to your goals, don’t worry—you’re not alone. The problem isn’t you. It’s how you approach change. Understanding the psychology of change can help you overcome the mental roadblocks that prevent you from making lasting transformations.

Here’s how to stop the cycle of frustration and finally replace bad habits with positive, empowering ones.

Obstacle #1: You Aim Too High and Set Yourself Up for Failure

One of the biggest reasons people fail at changing their habits is because they set massive, unrealistic goals right out of the gate.

Let’s say you decide:
🔥 “I’m going to work out six days a week for an hour each time, starting tomorrow!”
🔥 “I’m going to save $10,000 in six months even though I’ve never saved before.”
🔥 “I’m going to completely cut out sugar, alcohol, and processed foods overnight.”

While these goals sound great in theory, they’re not sustainable if they require a drastic shift all at once.

How to Overcome It: Take Positive Action

✅ Start Small and Build Momentum
Instead of overhauling your entire routine overnight, choose one small change and work on it until it becomes second nature.

For example:

If you want to exercise more, start with a 15-minute walk three times a week, then increase gradually.
If you want to save money, begin with $5 a day, then build up.
If you want to eat healthier, swap one unhealthy meal a day rather than revamping your entire diet all at once.

✅ Adjust as Needed
If you realize your initial goal is too ambitious, modify it—that’s not failure, that’s being smart about change!

The key is to replace old habits with new, positive ones—one step at a time. Once you master one change, move on to the next.

Obstacle #2: You Make Excuses That Keep You Stuck

Let’s be honest—excuses feel comfortable.

“I don’t have time.”
“I’ll start next week.”
“It’s too hard.”

But here’s the thing: Excuses are just stories we tell ourselves to justify staying in our comfort zone.

Most of the time, when we make excuses, what we’re really saying is:
💡 “I didn’t plan ahead.”
💡 “I’m not fully committed.”

And when you repeat these mental narratives, they become your reality—keeping you trapped in old habits.

How to Overcome It: Think Positive & Take Ownership

✅ Catch Yourself in the Act
The next time you feel yourself about to make an excuse, pause and ask:

Is this truly valid? Or am I just avoiding discomfort?
What small action can I take right now instead of making an excuse?

✅ Reframe the Thought
Replace excuses with affirmations of commitment:

Instead of “I don’t have time,” say “I prioritize my health and will find 10 minutes for it today.”
Instead of “I’m too tired,” say “This habit will give me more energy, and I deserve that.”

✅ Plan Ahead to Set Yourself Up for Success

If your excuse is “I don’t have time to work out,” schedule workouts like appointments.
If your excuse is “Healthy eating is too hard,” meal prep in advance so healthy choices are easier.
If your excuse is “I can’t save money,” automate your savings so you don’t have to think about it.

By being mindful of your thoughts and planning ahead, you’ll retrain yourself to ditch excuses and take action instead.

Obstacle #3: You Give Up Too Quickly When Progress Feels Slow

Let’s be real change takes time.

But in today’s instant gratification culture, people expect quick results. When they don’t see immediate progress, they get discouraged and quit.

You work out for a week but don’t see a change in the mirror.
You save money for a month but don’t feel much different financially.
You start meditating but still feel stressed.

So, you assume “It’s not working,” and you give up.

How to Overcome It: Focus on Positive Feelings and Small Wins

✅ Remind Yourself WHY You Started
Before you give up, reconnect with the feeling you had when you set your goal.

💡 What motivated you in the first place?
💡 How did you feel when you first committed to making this change?

That initial excitement is still within you—tap into it!

✅ Track Your Progress & Celebrate Small Wins
Even if you’re not seeing drastic results yet, recognize the small victories:

Maybe you’re waking up feeling more energized.
Maybe you’ve saved more money this month than ever before.
Maybe you’re handling stress better than before.

Progress is progress—no matter how small!

✅ Set Mini Milestones
Instead of only focusing on the big goal, break it down into smaller, more achievable steps.

For example, if your goal is to lose 20 pounds:

Celebrate every 5 pounds lost instead of waiting for the final number.

If your goal is to write a book:

Celebrate finishing one chapter instead of waiting for the entire book to be done.

This keeps your momentum going, and before you know it—you’ve achieved the big goal!

Final Thoughts: The Psychology of Change is Your Secret Weapon

Breaking hard habits isn’t about willpower—it’s about understanding how your mind works and using it to your advantage.

By implementing these three key strategies:
✔ Take Positive Action by starting small and adjusting as needed.
✔ Think Positive & Ditch Excuses by replacing negative self-talk with commitment.
✔ Focus on Positive Feelings to stay motivated through setbacks.

You’ll find yourself making changes that actually last.

Your Next Step: Are You Ready to Transform?

If you’re tired of setting goals only to fall back into old patterns, it’s time to break free from the cycle and create lasting change.

Are you ready to take control of your habits, your mindset, and your future?

Book an Ayurvedic Strategic Transformation (AST) session with me today! Let’s develop a personalized plan that aligns your goals, strengthens your mindset, and ensures success.

Your transformation starts NOW. Click here to get started! Book an AST session with me.

Book an AST session with me

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Seeking Life Balance: How to Align Your Priorities and Reclaim Your Time

Author: Dr. Rochel Marie Lawson

Does your daily life truly reflect what matters most to you? If you’re like most professionals and entrepreneurs, the answer is probably “not really.”

You say family is important. You say you want more personal time. You say you need to slow down. But when you look at how you actually spend your time, the reality often tells a different story.

Long hours at work. Constant emails. Never-ending obligations. The lines between work and personal life blur, and before you know it, your career takes center stage while everything else—family, self-care, relaxation—gets pushed to the background.

And here’s the kicker: this imbalance doesn’t just affect your schedule; it affects your health, your happiness, and your relationships.

The good news? You can change this. Creating a work-life balance isn’t about choosing one over the other—it’s about aligning your actions with your values and making intentional adjustments that allow you to thrive in all areas of life.

So if you’re tired of feeling stretched too thin and are ready to take control of your time, let’s dive into some powerful strategies to restore balance and reclaim your sense of peace.

The Silent Struggle: Why Work-Life Balance Feels Impossible

For entrepreneurs and career-driven individuals, the struggle to balance work and home life is real.

You start the day intending to finish early, but last-minute tasks keep piling up.
Family time gets interrupted by “just one more email.”
Business obligations creep into weekends, leaving little room for relaxation.
Even when you are home, your mind is still at work, making it hard to be fully present.

And what happens when work consistently takes over?

👉 Increased stress and overwhelm.
👉 Strained relationships with loved ones.
👉 Feelings of guilt for missing important moments.
👉 Health issues like fatigue, anxiety, and stress-related illnesses.

Sound familiar? If so, it’s time for a reset.

The first step? Recognizing the imbalance without letting it consume you.

Step 1: Acknowledge the Disparity Without Letting It Drain You

The first key to change is awareness. Before you can fix anything, you need to take a step back and evaluate where the imbalance exists in your life.

Try This: Work-Life Balance Audit

Take out a notebook (or open a note on your phone) and reflect on these questions:

✔ What areas of my life feel neglected right now?
✔ Where do I feel the most tension between work and personal life?
✔ What specific behaviors contribute to this imbalance?

For example, you might realize:

“I stay late at the office every night, missing family dinner.”
“I answer work emails at 10 PM, even though I want to unplug.”
“My weekends are spent catching up on work instead of enjoying time off.”

Recognizing the gap between your priorities and your actions is powerful. But don’t stop there—it’s time to take corrective action.

Step 2: Create a Specific Plan for Change

Awareness is great, but action is what creates transformation.

Once you identify the imbalance, write down one specific step you will take to correct it.

Example: Making Small Shifts That Matter

If your goal is to spend more time with family, your action step might be:

✅ “I will leave the office 30 minutes earlier each night to have dinner with my family.”

If your goal is to unplug from work, your action step could be:

✅ “I will turn off my phone every night at 6 PM and not turn it back on until morning.”

The key here is specificity—vague intentions don’t lead to real change.

Step 3: Set Boundaries & Stick to Them

If you struggle with work-life balance, chances are your boundaries are too loose.

Your work will always take as much space as you give it—so it’s up to YOU to set the limits.

Here’s how to establish firm yet flexible boundaries:

🛑 Define Clear Work Hours: Set a time when work stops (and stick to it).
📵 Create Tech-Free Zones: No phones, emails, or calls during family time.
📅 Schedule Personal Time: Block out non-negotiable time for yourself and loved ones.
🙅‍♀️ Say “No” More Often: Not every opportunity or request needs your immediate attention.

Example: If weekends are for personal time, communicate that clearly—“I don’t check emails on Saturdays and Sundays.” If evenings are for family, let colleagues know you won’t be available past a certain time.

The magic happens when you honor your own boundaries consistently.

Step 4: Commit to a Timeline & Reevaluate Regularly

Change doesn’t happen overnight. It requires commitment, consistency, and course correction.

Once you set your action steps, give yourself a realistic timeline to implement them.

For example:

🗓 Goal: Leave work 30 minutes earlier.
✅ Action: Start this for 2 weeks and track how it impacts your home life.

After a few weeks, reevaluate and adjust as needed. If something isn’t working, tweak it! Work-life balance is an ongoing process, not a one-time fix.

Step 5: Recognize That Balance Leads to Greater Success

Here’s the beautiful truth: When you create balance, everything else in life improves.

You become:

💡 More focused and productive at work (instead of drained and distracted).
😊 More present and joyful with family (instead of feeling guilty and rushed).
💖 More in tune with your own well-being (instead of ignoring self-care).

Balance isn’t about taking away from your career or success—it’s about making sure you have the energy, health, and happiness to sustain that success long-term.

A well-balanced person operates with more clarity, creativity, and peace—and that’s when they truly thrive.

Final Thoughts: Your Life, Your Balance, Your Choice

At the end of the day, work-life balance isn’t something that just happens—it’s a choice you make, every single day.

✔ Will you continue letting work take over your personal life?
✔ Or will you take the necessary steps to prioritize what truly matters?

The power is in your hands.

When you align your actions with your values, you create a life filled with less stress, more joy, and true fulfillment.

So take the first step today—because balance isn’t just a dream, it’s a decision.

Wishing you health, happiness, and harmony! Need guidance on creating a life that aligns with your highest well-being? Let’s connect and create a plan that works for YOU.

Book an AST session with me

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Laughter Meditation: A Fun and Powerful Way to Relieve Stress

Have you ever noticed how a good, hearty laugh can instantly shift your mood? One moment, you might feel tense, frustrated, or exhausted, and the next, you’re laughing so hard that tears roll down your cheeks. Suddenly, your body feels lighter, your breath deepens, and your worries don’t seem quite as overwhelming.

Laughter isn’t just a reaction to something funny—it’s a powerful tool for healing and stress relief. Scientists are continuing to explore its precise health benefits, but to many, the effects are obvious and immediate. Laughter opens up your lungs, encourages deeper breathing, and floods your system with fresh oxygen. This increased oxygenation improves blood circulation and boosts the amount of oxygen traveling to your brain and throughout your body.

Now, imagine combining laughter with meditation—a practice designed to cultivate inner peace, presence, and mindfulness. That’s exactly what laughter meditation does. It merges the spontaneous joy of laughter with the calming power of meditation, creating an uplifting experience that nourishes the mind, body, and spirit.

Let’s explore the benefits of laughter meditation, how it works, and simple techniques you can use to bring more joy into your daily life.

What is Laughter Meditation?

The term laughter meditation has been around for quite a few years, and it has gained popularity as a fun yet effective way to relieve stress, break negative thought patterns, and promote emotional well-being.

This practice involves intentional laughter combined with mindfulness and breathwork. Unlike traditional meditation, which focuses on stillness and quieting the mind, laughter meditation invites playfulness while still anchoring you in the present moment.

There are different styles of laughter meditation, some of which incorporate specific laughing exercises to help maintain focus. Think of it as a dynamic form of breathwork, similar to pranayama in yoga. The deep inhalations and exhalations that occur while laughing energize the body, reduce stress hormones, and stimulate a natural sense of happiness.

The Science Behind Laughter and Stress Relief

Laughter is a biological reset button for your nervous system. When you laugh, your brain releases a cocktail of feel-good chemicals, including:

Endorphins: These are the body’s natural painkillers, creating a sense of euphoria and reducing stress.
Dopamine: Known as the “reward chemical,” dopamine helps improve motivation and mood.
Serotonin: This neurotransmitter helps regulate mood, promoting calmness and well-being.
Oxytocin: Sometimes called the “love hormone,” oxytocin fosters a sense of connection and trust.

Additionally, laughter helps lower levels of cortisol, the hormone associated with stress and anxiety. This physiological shift immediately relieves tension, slows the heart rate, and creates a sense of relaxation and clarity.

But the benefits don’t stop there. Laughter also:

Strengthens the immune system, making you more resistant to illness.
Enhances cardiovascular health by improving blood flow.
Supports mental clarity and creativity by reducing mental fog.
Promotes better relationships by fostering playfulness and connection.

When incorporated into meditation, laughter overrides negative mental scripts, helping you break free from repetitive, stressful thoughts. Simply put, you can’t be anxious, angry, or upset while genuinely laughing. It’s like giving your mind a refreshing reboot.

How to Practice Laughter Meditation

You don’t need to wait for something funny to happen to start laughing. Laughter meditation is intentional—you create the experience rather than waiting for it to occur naturally.

Here’s how you can get started:

Step 1: Find a Comfortable Space

Find a quiet place where you won’t feel self-conscious about laughing out loud. This could be your bedroom, your backyard, or even your car. You can practice alone or with a group—group laughter can be incredibly contagious!

Step 2: Start with Deep Breathing

Before diving into laughter, take a few deep breaths:

Inhale deeply through your nose, filling your lungs.
Hold for a moment.
Exhale slowly through your mouth.
Repeat 3-5 times to relax your body.

Step 3: Begin Laughing Intentionally

At first, it might feel a little silly, but fake laughter often turns into real laughter. Try the following approaches:

Start with a chuckle. Even if it feels forced, let out a soft, playful laugh.
Allow the laughter to build. Let it expand into deeper, more natural laughter.
Use movement. Shake your shoulders, place your hands on your belly, or gently rock back and forth as you laugh.

Step 4: Let Laughter Flow Naturally

Once the laughter takes hold, allow yourself to fully experience it. Let go of any self-consciousness. If you start crying from laughing too hard, embrace it! It’s all part of the emotional release.

Laugh for at least 5-10 minutes. The longer you engage, the more profound the effects.

Step 5: Transition into Silence

After your laughter naturally subsides, sit in stillness for a few minutes.

Close your eyes and observe the sensations in your body.
Notice how your breath feels deeper and more relaxed.
Bask in the calmness and joy that laughter has left behind.

This moment of silent awareness allows you to integrate the benefits of the practice, deepening your relaxation and presence.

How to Incorporate Laughter Meditation into Your Daily Life

Laughter meditation is incredibly flexible—you can practice it anytime, anywhere. Here are some ways to bring more laughter into your day:

Morning Boost: Start your day with 2-3 minutes of laughter meditation instead of scrolling your phone.
Break the Stress Cycle: If you’re feeling overwhelmed at work, take a quick laugh break! Step away, take a few deep breaths, and let out a hearty chuckle.
Share Laughter with Others: Laughing with friends, family, or even colleagues creates deeper connections and lightens the mood.
Combine It with Other Activities: Try laughing while doing yoga, walking, or even cleaning. It makes daily tasks more joyful.

If you ever find yourself caught up in stress, choose laughter as your medicine. It’s free, it’s powerful, and it’s available anytime you need it.

Final Thoughts: Laughter is the Best Meditation

Meditation doesn’t always have to be serious, still, or silent. Laughter meditation allows you to cultivate presence, joy, and stress relief in the most natural and playful way possible.

By incorporating laughter into your mindfulness practice, you’re not only improving your physical health but also retraining your brain to find joy even in the most chaotic moments.

So, the next time you feel stressed or overwhelmed, take a deep breath, let out a laugh, and watch how quickly your body and mind shift into a state of ease.

After all, life is too short to be taken too seriously—why not laugh your way to inner peace?

Looking for more ways to reduce stress and invite more joy into your life? Contact us today to learn more about laughter meditation and other mindfulness techniques.

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Tag Archives: mental-health

Breaking Hard Habits: How the Psychology of Change Can Help You Succeed

Seeking Life Balance: How to Align Your Priorities and Reclaim Your Time

Laughter Meditation: A Fun and Powerful Way to Relieve Stress