The Struggle to Maintain the Joyful Habits That Renew Us

“In every walk with nature, one receives far more than he seeks.” — John Muir.

The late afternoon sun was starting to set when I decided to step outside after a long day of work. It had been a while since I’d gone on one of my walks—too long, really. I’d gotten busy, or at least, that’s what I’d been telling myself. Deep down, I knew it wasn’t just about time; it was that I hadn’t been intentional about it. Somehow, the days kept slipping by.

I threw on my shoes, chose a familiar route, and hit play on this March episode of the Huberman Lab podcast. This one featured Dr. Cal Newport, talking about focus and productivity—topics that felt both timely and ironic as I tried to find my own focus just by getting outside.

At first, it felt like I was simply going through the motions, but something changed as I settled into the rhythm of my steps. Gradually, my mind started to clear, the background noise of daily life faded, and I could feel a sort of mental reset taking place. As the podcast played, my thoughts wandered, my mood lightened, and, eventually, I reached that familiar feeling I’d almost forgotten—how good it feels to be out here, just walking.

Over 5 km later, and close to an hour and a half into my walk, I returned home feeling a little more alive, wondering why I’d let myself drift away from this routine. Walking like this has always brought me a kind of clarity and creativity that few things do. Yet, despite how much it gives me, I can’t seem to keep it up. Why, when these walks leave me feeling better mentally, physically, and emotionally, do I struggle to make them consistent?

The Hurdle Before the Habit

The hardest part of any habit, even the ones we enjoy, is just getting started. There’s this strange resistance we feel, even to the things that bring us peace or inspiration. Research shows that part of this resistance comes from the brain’s tendency to prioritize immediate comfort or ease over long-term rewards—a phenomenon behavioral scientists call “present bias.” Present bias can lead us to favor passive leisure over more rewarding activities, like exercise, that require initial effort but result in lasting well-being in fact, psychologist BJ Fogg, who created the “Tiny Habits” framework, suggests that when starting a habit feels overwhelming, it’s often best to start with micro-goals—such as a five-minute walk instead of aiming for a full hour . Over time, these small steps can build a routine without triggering mental resistance. For me, setting the goal to just “step outside” could be enough to bypass the hurdle and move into the enjoyment phase more easily.

Why We Drift Away from What We Love

One reason, I think, is that we tend to categorize things like walking or creative work as “extras”—as if they’re luxuries we can only afford when everything else is done. When life gets busy, they’re often the first to go. We forget that these habits aren’t just little bonuses; they’re the things that keep us grounded and fulfilled.

Research on self-care behavior suggests that many people struggle with a form of cognitive dissonance, where they feel conflicted about engaging in activities that don’t directly produce tangible outcomes. Studies by Kahneman and Tversky on the “planning fallacy”, some of which were highlighted in Kahneman’s book titled “Thinking Fast and Slow”, reveal that people frequently underestimate the time or mental energy required to complete a task. This bias can make activities that feel “extra,” like a long walk, seem too difficult to fit in, even if we know they’ll make us feel better. Aligning walking or other renewing activities with a sense of productivity—recognizing their true value in our overall well-being—could help overcome this internal resistance.

Letting Go of Perfection, Embracing Intentionality

One of the things I’m learning is that consistency doesn’t mean perfection. It’s about intention. I know that there will be days when I won’t be able to get out for a walk, and that’s okay. But when I’m intentional about making it a priority, I’m more likely to keep coming back to it. Each time I get out there, I’m reminded of why it’s worth it, and that makes it easier to show up the next time.

“The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself.” — Anna Quindlen.

Instead of aiming for a perfect record, I’m trying to focus on simply showing up when I can. Knowing that every time I step outside, I’m making an investment in my well-being—even if it’s just for that day.

Reclaiming the Habits That Renew Us

As the sky darkened, and I finished my walk, I felt a renewed commitment to myself. I’d been reminded of how much these simple habits matter and of how much they give back. I know that life will keep getting busier, but the walks don’t have to stop. It’s about finding a way to keep them in my life, no matter what.

Life does get hectic, and we often let the things that matter to us fall by the wayside. But when we take the time to nurture these joyful, beneficial habits, they return to us tenfold. Whether it’s an evening walk, an hour of creative writing, or simply time spent in quiet reflection, these moments allow us to tap into a deeper part of ourselves.

These walks, like so many other routines we drift from, are more than just ways to pass time. They’re a source of energy, creativity, and peace. So here’s to making time for what renews us—not because we “should” but because they add something invaluable to our lives. Because in the end, the hardest step is always the first one—but it’s also the one that keeps us coming back.

Podcast Resource: How to Enhance Focus and Improve Productivity.

I couldn’t have selected a better podcast episode to listen to while taking this walk. This conversation is filled with sooo many insights. If you’re a lover of long-form content, especially conversations, you will love this. Even better if you are fascinated by or interested in the science of the human body in relation to productivity. Below is the video version of the podcast. You can also listen on Apple Podcasts or Spotify.