If Nothing Changes, Nothing Changes: 5 Strategies to Create Healthy Habits That Actually Stick

Written By Dr. Carrie Lamb, PT, DPT, OCS, NCPT

Ever feel like you’re stuck in a cycle—wanting to be stronger, more mobile, or pain-free, but never quite making the progress you hoped for? You’re not alone. Many people want change, but they keep doing the same things, expecting different results. The hard truth?

 If nothing changes, nothing changes.

I am in training for a bike race in June that is longer than I’ve ever raced - by a lot.  As I’ve been spending time on the indoor bike taking classes I was reminded of this magical phrase by one of the instructors.  As my mind and legs were protesting her requests to up my cadence on the bike she appropriately pointed out that “if nothing changes, nothing changes” and I’ve been thinking about it ever since.  This simple phrase is a reminder that if we keep moving through life without adjusting our habits, routines, or mindset, we’ll keep getting the same outcomes.

So, how do you actually create meaningful change when it comes to your health, fitness, and longevity? 

1. Get Clear on Your Goal (and Why It Matters)

Most of us think we know what we want—"I want to be more flexible," "I need to strengthen my core," or "I just want to move without pain." But the key to lasting change is understanding why that goal matters.

Do you have an upcoming event you are training for?

Do you want to stay active so you can hike with your family well into your 60s?
Are you looking to recover from an injury so you can get back to skiing or mountain biking?
Do you want to build strength so your body can keep up with your busy lifestyle?

Having a deeply personal reason for your goal makes it easier to stay committed, even when life gets busy.  Even better, have a visual reminder of your why so that when you aren’t feeling super motivated to get out of bed and go for that run, or get down on the floor and spend some time stretching you can see your reminder of why that time is important. 

2. Identify What Needs to Change

If you’re not seeing the progress you want, ask yourself:

  • Are you consistently doing the right type of movement? (Or are you just doing the same old workout and hoping it magically improves things?)

  • Are you prioritizing recovery and mobility as much as strength?

  • Are you getting expert guidance, or are you just guessing?

  • What are the obstacles getting in your way and what can you do to address them?

A lot of people assume they just need to “work harder,” but often the real change comes from working smarter—choosing movement that actually supports your body’s needs and choosing the right first goal to reach for. 

3. Start Small, But Be Consistent

Real change doesn’t happen overnight. It’s built through small, repeated actions.

  •  If you’ve been meaning to add Pilates to your routine but don’t know where to start, try one session per week instead of aiming for five.

  • If you want better mobility, commit to 5 minutes of stretching every morning before jumping into your day.

  • If you know you need guidance, book that first appointment instead of waiting for the “perfect time” to start.

Consistency beats intensity when it comes to building habits. Small changes, done regularly, lead to big results.

4. Surround Yourself with Support

Trying to build new habits on your own is tough.  That’s why it’s so important to put yourself in environments that support your growth.

  • Work with a coach or therapist who understands your goals.

  • Join a class or community that encourages progress.

  • Replace the “quick-fix” mindset with a long-term commitment to your health.

When you surround yourself with people who prioritize wellness, making healthy choices becomes easier.

5. Take the First Step—Today

The longer you wait to make a change, the longer you’ll stay exactly where you are. Progress starts with a single decision. What’s one small thing you can do today to move toward your goal?

💡 Book a session.
💡 Set a reminder to move.
💡 Commit to a small change and stick with it.

Remember—if nothing changes, nothing changes. But the moment you take action, everything starts shifting in the right direction.

If you’re ready to make real progress, we’re here to help. Whether you’re looking to build strength, recover from an injury, or create a sustainable movement routine, we’re here to support you every step of the way.


Dr. Carrie Lamb, PT, DPT, OCS, NCPT

I am a mover – plain and simple. I fidget, I stretch, I sit on the floor, I make things. I cook, I teach, and I play outside as much as I can. I’m grateful every day that 20 years ago I was accepted into Physical Therapy school.

I found my calling early and have spent my entire career as a curious observer of how we move. Functional, dysfunctional, different, interesting, and outright unbelievable movement patterns spark my curiosity and my creativity. I continue to be inspired and fascinated with the ability of the human body and mind to adapt and change (for better or worse) to meet the demands being placed on it.

I’ve spent many years learning manual techniques to align, lengthen, release, and stretch different areas of the body. What I’ve learned is that they are all useful as long as they help restore MOVEMENT. We are mobile beings and interact with each other and our world through our ability to move. I am passionate about empowering people to optimize their movement and fully engage with the world around them. This passion has given me amazing opportunities to teach locally, nationally and internationally to spread my love of movement. I hope to share that with you too!
Education:
University of Colorado, Masters of Physical Therapy 2000
Regis University, Doctor of Physical Therapy 2012
 Certifications
 Board Certified in Orthopedics
 CoreAlign® Master Instructor
 Nationally Certified Pilates Trainer, PMA®

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