We all know that habits shape our lives, yet changing them can feel dreadfully hard. The reason lies deep in our biology. Every habit produces multiple outcomes across time, and those outcomes are rarely aligned. In plain English please: bad habits tend to feel good right now but cost us later. Good habits often feel uncomfortable in the moment but reward us generously over time.
Our brains evolved in a world very different from the one we live in today. For thousands of generations, humans survived in an environment where immediate action mattered most. Finding food, avoiding danger, seeking shelter were the priority. Planning for retirement, long-term health, or summer holidays months in advance simply wasn’t relevant. As a result, our brains became wired to prioritise instant gratification over distant rewards.
That wiring still drives our behaviour. We overeat because food is pleasurable now, even if it harms us later. We smoke because it reduces stress immediately, despite long-term risks. We drink alcohol because……well, you get the picture!
The same mechanism explains why so many people struggle to move their bodies, even though they know exercise improves health, mood, and longevity.
Going for a walk is a perfect example. In the moment, it can feel easier to stay on the sofa, scroll a screen, or tell ourselves we’ll go tomorrow. The immediate reward of rest or distraction often wins. But walking offers something far more powerful: benefits that quietly accumulate over time. Better physical health, improved mental clarity, reduced stress, stronger connection to nature, and a sense of groundedness that no quick fix can replicate.
Habit change isn’t about willpower alone. Willpower is a limited resource. We need to understand our human nature. When we recognize that our resistance is biological, not moral failure, we can meet ourselves with compassion. Each walk, no matter how short, is a small vote for the future version of you. Over time, exercising regularly can change everything.
I work as a habit-change wellness coach (I do what is says on the tin!) and I’d love to support you in becoming the best version of yourself. If you’re curious, we can start with a relaxed chemistry call to see if we are a good fit. You’re also very welcome to join my Walk Your Way Well community, where we focus as a group on connection with ourselves, connection with each other, and connection with nature, one step at a time.
If this resonates, feel free to message me, Niamh O’Sheehan, on WhatsApp: +34 676 507 791.