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.

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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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Develop Your Intuition: Unlocking Your Inner Wisdom

Have you ever had a gut feeling about something and later realized it was spot on? Maybe you felt an urge to take a different route home, only to find out there was a major traffic accident on your usual path. Or perhaps you met someone new and instantly felt a connection—or a warning sign—even before they spoke a word.

That’s your intuition at work.

Intuition isn’t some mystical voice from the heavens, nor is it reserved for psychics, sages, or spiritual gurus. It’s a natural ability—a quiet, internal guidance system that we all possess. The problem? Most people don’t trust it. They overanalyze, dismiss their gut instincts, or allow doubt to creep in. And when intuition is ignored, it weakens—like an underused muscle that slowly loses its strength.

But here’s the truth: Your intuition is one of your most powerful tools for navigating life, making aligned decisions, and unlocking success. All you have to do is learn to recognize it, nurture it, and trust it.

In this post, we’re diving deep into how to develop and strengthen your intuition—so you can stop second-guessing yourself and start making decisions with confidence, clarity, and ease.

What is Intuition?

Intuition isn’t some supernatural gift—it’s your subconscious mind communicating with you in ways your logical brain can’t always explain. It manifests as:

A feeling in your gut or chest.
A random thought that seems to appear out of nowhere.
A mental picture or vision that flashes briefly.
A strong inner knowing without logical reasoning.

Think of intuition as your inner GPS—a built-in navigation system that subtly nudges you in the right direction. Unlike fear (which screams and overwhelms), intuition is quiet, persistent, and unwavering. The key is learning to tune in and listen.

Why Most People Ignore Their Intuition

Despite its incredible power, many people ignore or suppress their intuition—often without realizing it. Here’s why:

Over-Reliance on Logic

We’ve been conditioned to believe that logic is superior to instinct. Society values facts, data, and step-by-step analysis, which leads us to distrust anything that can’t be explained rationally.

But here’s the thing: Intuition isn’t meant to replace logic—it complements it. It provides insights that your rational mind may not have access to yet.

Fear of Being Wrong

Many people doubt their gut feelings because they fear making the wrong decision. But intuition is rarely wrong—it’s just that we often misinterpret it due to overthinking.

Disconnection from the Self

If you’re constantly busy, stressed, or distracted, your intuition will be drowned out by the noise. Intuition requires stillness, presence, and self-awareness to be heard.

Past Experiences of Dismissing It

Ever had a moment where you ignored your gut feeling—only to later wish you had listened? When this happens repeatedly, it becomes a habit to second-guess yourself. The more you ignore intuition, the weaker it gets.

How to Develop and Strengthen Your Intuition

The good news? Intuition is like a muscle—the more you use it, the stronger it becomes. Here’s how to start honing your intuitive skills today:

Start Paying Attention to Your Gut Feelings

Your intuition is already speaking to you—you just need to start listening.

The next time you feel an inner nudge or an unexplainable sensation, pause.
Ask yourself: What is my intuition trying to tell me?
Notice how it feels in your body. Does it feel light, expansive, and certain? Or does it feel tight, restrictive, and uneasy?

Learning to recognize the physical sensations of intuition is key to trusting it.

Keep an Intuition Journal

One of the best ways to strengthen your intuitive awareness is by keeping track of your gut feelings and the outcomes they lead to.

Each time you experience an intuitive hit, write it down—even if you don’t act on it.
Record what the feeling was, what decision you made, and what happened afterward.
Over time, you’ll start seeing patterns—proof that your intuition was guiding you all along.

This practice will build trust in your instincts and help you discern between intuition and fear.

Create Quiet Space in Your Day

Intuition thrives in stillness. When your mind is constantly cluttered with distractions, it’s hard to hear your inner wisdom.

Try incorporating moments of quiet and mindfulness into your day:

Meditate for just 5-10 minutes
Go for a walk without listening to music or podcasts—just be present.
Spend a few minutes breathing deeply and checking in with yourself before making important decisions.

The more space you create for self-awareness, the clearer your intuitive signals will become.

Ask Your Intuition for Guidance

Your intuition is always available—you just need to invite it into the conversation.

Try this simple exercise:

Close your eyes and take a few deep breaths.
Ask yourself: “What does my intuition want me to know right now?”
Stay open to whatever thoughts, images, or feelings arise.

You might not get an instant, clear answer—but trust that your subconscious mind is processing the question and will provide insight when the time is right.

Make Small Intuitive Decisions Daily

Strengthening your intuition doesn’t have to start with life-altering choices. Begin with small, everyday decisions:

Which route should I take to work today?
What’s my body telling me it needs to eat right now?
Should I reach out to this person today?

The more you practice following your gut on low-risk decisions, the easier it becomes to trust it in bigger life choices.

Learn to Trust Yourself

At the core of intuition is self-trust. When you hesitate, doubt, or look for external validation, you weaken your ability to hear your own inner wisdom.

The next time your intuition speaks, honor it. Take the leap. Follow the nudge. Trust that you already have the answers within you.

Because you do.

Final Thoughts: Your Intuition Will Never Steer You Wrong

Developing your intuition is like reconnecting with an old friend—one who has always been there, whispering guidance and encouragement.

The more you listen, the louder and clearer it becomes.

Your intuition is a gift—a compass designed to guide you toward your highest potential. And when you learn to trust it? That’s when life truly begins to flow with ease, alignment, and purpose.

So today, make the choice to listen, trust, and follow the wisdom within you. Your intuition is waiting.

Need help tapping into your intuition and aligning with your highest self? Book an Ayurvedic Strategic Transformation (AST) session with me today, and let’s unlock your full potential together.

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Tag Archives: personal-growth

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

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

Develop Your Intuition: Unlocking Your Inner Wisdom