Baby Steps to Big Change: Building a Walking Practice That Sticks
We've all been there. It's January 1st (or Monday, or the first of the month) and we declare: "This is it. I'm going to walk every single day this year. I'm going to get in shape. I'm going to finally make movement a priority."
We mean it. We really do. We feel motivated, energized, ready.
And then... life happens. We miss a day. Then two. Then a week. And suddenly that big, ambitious goal feels like just another thing we failed at. Another resolution abandoned. Another reminder that we can't stick with anything.
But here's the truth: it's not you that failed. It's the approach.
Goals Without Systems Are Just Wishes
Having a goal is important. Wanting to walk more, move your body, prioritize your health. These are all beautiful aspirations. But without a system to support that goal, without a realistic plan for how you'll actually make it happen in your real, busy, complicated life, that goal doesn't stand a chance.
The problem isn't lack of willpower or motivation. The problem is that we set big goals without building the small, sustainable systems that make those goals achievable.
So let's talk about how to actually do this. How to start (or return to) a walking practice in a way that works. In a way that sticks.
Start Where You Are, Not Where You Think You Should Be
The first step is an honest assessment. No judgment just look at your life right now:
How much free time do you actually have?
What's your energy level like?
What are your responsibilities?
What's realistic for this season of your life?
Maybe you have young kids at home. Maybe you're working full-time and exhausted. Maybe you're dealing with health issues or chronic pain. Maybe you haven't moved your body intentionally in years and the thought of exercise feels overwhelming.
That's okay. Start there. Start with what's true, not with what you think you should be doing.
Break It Down into Manageable Chunks
Instead of: "I will walk every day for the next month"
Try: "I will walk 3 days this coming week"
See the difference? One feels massive and intimidating. The other feels doable.
Here's the secret: small, consistent actions compound over time. Walking three days this week might not sound like much, but if you keep doing it week after week, that's 150+ walks in a year. That's sustainable change.
Build the System That Makes It Work
Okay, so you've set a realistic goal: walk three times this week. Now let's build the system that makes that actually happen.
Get specific:
How long will each walk be? Start small. Even 10 minutes counts. You can always walk longer if you feel good, but 10 minutes is achievable even on the hardest days.
Where will you walk? Around your neighborhood? A local park? A cemetery with clear paths?
When will you walk? First thing in the morning before the day gets away from you? During lunch? After dinner? Or break it up into smaller walking moments. Pick times that work with your actual schedule.
What Do You Need to Be Successful?
Now think practically. What do you need to have in place to make this work?
The Basics:
Good walking shoes - You don't need expensive running shoes, but you do need comfortable, supportive footwear
Weather-appropriate clothing - Layers for cold weather, breathable fabrics for warmth, a rain jacket just in case
Time - Do you need to ask your partner to watch the kids? Set your alarm 15 minutes earlier? Block time on your calendar?
A way to track time - Your phone works perfectly, or a simple watch
Make It Easier on Yourself:
The easier you make it, the more likely you are to follow through. Here are some ways to set yourself up for success:
Pair Your Walk with Something You Love:
Walk with a friend and catch up while you move
Listen to your favorite podcast or audiobook
Create a "walking only" playlist of songs that energize you
Use walking time to call your mom, your sister, your best friend
Make it "thinking time" where you work through problems or let your mind wander
Remove Obstacles:
Lay out your walking clothes the night before
Keep your shoes by the door
Set a reminder on your phone
Tell someone you're doing this because accountability helps
Have a backup plan for bad weather (walk at the mall, do a YouTube walking workout at home, or simply reschedule)
Track Your Progress (But Gently):
Check off each walk on a calendar. Seeing those checkmarks adds up
Notice how you feel after walking (energized, calmer, proud?)
Track distance or time if that motivates you, but don't let numbers be the only measure of success
Celebrate your wins because three walks this week IS a big deal
Small, Thoughtful Choices Make All the Difference
Success in building a movement practice isn't about willpower or discipline. It's about thoughtful planning and realistic expectations. It's about:
Starting small enough that you can't fail
Building systems that support your goal
Removing obstacles before they trip you up
Making it enjoyable so you actually want to do it
Being flexible and kind with yourself when life gets in the way
The beautiful thing about baby steps? They still move you forward. They still count. They still change you.
Three walks this week might not sound impressive to some. But three walks a week for a month? That's 12 walks. Three walks a week for three months? That's 36 walks. That's a habit. That's a practice and lifestyle. That's real, sustainable change.
Your Turn
So here's your invitation: don't commit to walking every day for a year. Commit to walking three times this week for 10 minutes at time.
Then ask yourself:
When will I walk?
Where will I walk?
What do I need to make it happen?
How can I make it enjoyable?
What obstacles might get in my way, and how can I plan for them?
Write it down. Put it on your calendar. Gather what you need. And then just start.
Because here's what I know: you don't need a perfect plan. You need a realistic one. You need to start small, build your system, and trust that baby steps will carry you farther than you think.
One walk at a time. One week at a time. That's how it's done.
Now lace up those shoes. Your walk is waiting.
