6 Quick Tips to Build Better Habits
Solo Episode
Happy Healthy Hustle Podcast by Dr. Christiane Schroeter
Episode 64 | 06/06/2025
TL;DR
This episode is packed with six simple strategies I personally use (and coach on) to make habit-building feel sustainable and real, especially when life already feels full.
Listen now:
How to Build Better Habits That Actually Stick – No Guilt, No Hustle
Episode Highlights
- [00:01:25] My go-to end-of-day habit to celebrate small wins
- [00:02:38] How I start my morning with just 3 priorities
- [00:03:56] What I mean by “productivity without pressure”
- [00:04:43] A 30-second mindfulness trick that actually works
- [00:05:58] My favorite no-phone boundary that resets everything
- [00:07:51] The one-minute question I use to build better relationships
- [00:08:59] What I’ve learned about how long habits really take
What This Episode Is Really About
If you’ve ever felt overwhelmed trying to “optimize” your life, I hear you. I don’t believe in hustle culture or rigid routines. I believe in real-life habits that support who you are. That’s exactly what I share in this episode.
"The best habit is the one you’ll actually repeat, because it fits your life, not because it looks impressive.”
Christiane Schroeter
Quick Habit Wins That Work for Me
1. Celebrate Three Small Wins at Night
At the end of my day, I ask myself:
“What actually worked today?”
Maybe I took a walk, sent a long-overdue email, or didn’t snooze my alarm. Noticing those moments helps me build resilience and confidence—even on hard days.
2. Morning Rule of Three
Each morning, I pick three clear priorities. That’s it. Not 15. Not everything I’ve ever procrastinated on. Just 3.
“What actually matters today?”
This helps me move with intention, not urgency.
Start your day with three clear priorities, not 15. Simplicity builds momentum.
3. Productivity Without the Hype
Here’s what I’ve learned: The task that brings the most return is rarely the loudest one. So I block off 25 minutes for deep work. No inbox. No multitasking. Just focus.
4. 30 Seconds of Real-Life Mindfulness
Mindfulness doesn’t have to be a retreat. I just take one breath before I dive into work. That moment grounds me and sets a better tone for my whole day.
You don’t need a full routine to feel better. You just need a pause.
5. Try No-Phone Meals
Instead of a full digital detox, I set one small boundary: no phones at meals. This one shift changed my digestion, my energy, and my connections more than I expected.
6. Connect with One Simple Question
Every day, I ask someone (or myself):
“What was the best part of your day?”
It’s a powerful way to build connection—no long convos required.
BONUS: How Long Do Habits Take to Stick?
Research says about 66 days. But what really matters is whether the habit fits your life. I use habit stacking:
- 1) I write down my top 3 priorities while my tea brews
- 2) I stretch while brushing my teeth
- 3) I post reminder notes on my laptop
These small shifts make habits feel doable and repeatable.
Final Thought: Small Wins > Big Overhauls
Habit change doesn’t mean you need to overhaul your life. It starts with one meaningful change that feels natural. From there, everything else gets easier.
If you loved this episode, make sure to subscribe, share it with someone you care about, or come connect with me on Instagram @doctor.christiane. I would love to hear what brings you joy in your daily hustle.
Want to start your own habits?
Take the FREE Discover Your Superpower Quiz. It’s a great way to reset your week and reconnect with what matters.
Podcast Fan of the Week
Please leave a review on Apple Podcast
If this episode helped you, I’d love for you to leave a review on Apple Podcasts and share it with a friend who’s ready to feel a little less overwhelmed.
Written and recorded by:
Dr. Christiane Schroeter – Business & Wellness Coach, Professor, and Creator of the Petite Practice Method
Learn more at: doctorchristiane.com
Episode Keywords
Habit building tips
How to build quick habits
Sustainable habits
Daily routines
Mindful living
Petite Practice
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Episode Full Transcript
Dr. Christiane Schroeter [00:00:00]:
Welcome back to the Happy Healthy Hustle. I’m your host, Dr. Christiane Schroeter—business and wellness coach, professor, and creator of the Petite Practice Method. If you’re new here, welcome! This show is all about helping you build success that actually feels sustainable—no burnout, no constant pressure, and no pretending you’re some kind of productivity robot.
Today, we’re diving into something we all say we want more of: building better habits.
And no, I’m not talking about the kind of habit you download from a trendy app and ditch in three days. I mean small, practical, daily habits that actually fit into your life. Whether you’re running a business, raising a family, working full-time, or juggling all the things, these habits are designed to last—not to impress.
Let’s get started.
Dr. Christiane Schroeter [00:01:25]:
Habit #1: Celebrate three small wins at the end of each day.
Most of us fall asleep thinking about what we forgot, what we didn’t do right, or what could have gone better. I get it. But here’s the truth: when you train your brain to notice what worked, you build resilience and confidence over time.
So before your head hits the pillow, ask yourself: What are three things I did today that moved me forward? Maybe you didn’t snooze your alarm. Maybe you went for a walk. Maybe you finally sent that one important email. All of that counts. Your brain needs to see that progress—especially when you’re building momentum.
Dr. Christiane Schroeter [00:02:38]:
Habit #2: Start your morning with three clear priorities.
Yes, three. Not fifteen. Not everything you’ve ever procrastinated on. Just three.
Why three? Because it forces clarity. You can actually remember three things at a time. It helps you cut through the noise and say: what really matters today?
And here’s the magic: when you give yourself a small win early in the day, you don’t spend the rest of the day playing catch-up. You move with purpose—not panic.
Dr. Christiane Schroeter [00:03:56]:
Habit #3: Productivity without the hype.
If your day feels busy but nothing’s moving forward, here’s one shift you can try: start with the task that has the highest return—not the highest urgency.
Most of us wake up and tackle the loudest task. But the important one? That’s the quiet, focused one we put off. Try this: block off 25 minutes. One meaningful task. No inbox, no multitasking. Just 25 minutes of deep work. You’ll get more done with less decision fatigue.
Dr. Christiane Schroeter [00:04:43]:
Habit #4: Real-life mindfulness.
Mindfulness doesn’t have to be a 30-minute guided meditation on a beach. Let’s be real. Instead, take a 30-second pause before starting your day. Sit. Breathe. Check in.
You don’t need candles or a dark room or ocean music. Just notice what you’re bringing into the day. That shift alone helps you respond instead of react—and that’s where calm begins.
Dr. Christiane Schroeter [00:05:58]:
Habit #5: Digital boundaries that actually work.
Digital wellness isn’t about deleting all your apps and going off-grid. It’s about setting one clear boundary. Just one.
Maybe it’s no phones at meals. That’s it.
You’d be amazed what shifts when your brain gets a break from constant input. So will your digestion, your mood, and your relationships. And that one boundary can open the door to bigger ones—like tech-free mornings or app timers. But you don’t have to start there. Start small.
Dr. Christiane Schroeter [00:06:59]:
Habit #6: The relationship habit anyone can do.
If you want to improve a relationship in under one minute, ask: “What was the best part of your day?”
Ask your partner, your kids, your team—or yourself.
This one simple question builds connection without needing a big heart-to-heart. It shifts focus from what’s hard to what’s meaningful. And the more you do it, the more it trains your mind to notice the good.
Dr. Christiane Schroeter [00:07:51]:
Habit #7: Make habits that last.
How long does it take to build a habit? The research says around 66 days on average. But after 20 years of habit coaching, I can tell you: it’s not about speed—it’s about realism.
The best habit is the one you’ll actually repeat. Not because you’re forcing it, but because it fits your life.
Use habit stacking. Plan your top 3 while your coffee brews. Stretch while brushing your teeth. Put a Post-it on your laptop to pause before diving into work.
Make it obvious. Make it simple. Make it friction-free.
That’s what I teach inside the Petite Practice Method—it’s not about doing more. It’s about doing what matters.
Dr. Christiane Schroeter [00:09:51]:
If this episode helped you, I’d love for you to share it with someone who’s feeling overwhelmed or stretched thin.
And if you’re ready to start your own petite practice, grab my free worksheet at drchristiane.com and take the Discover Your Superpower quiz. It’s the perfect way to reset your week and get clear on what really drives you.
Thanks for listening. Please leave a review, and I’ll see you back here soon on the Happy Healthy Hustle.
