Supporting your Wellbeing starts by being Smart with your Habits

Let’s be honest—I’ve just reached the age where invites to retirement homes and funeral plans are coming thick and fast through my letterbox. This coincides with seeking a new professional challenge. Both have come together to deepen my interest in understanding how physiological data can support and improve wellbeing and resilience. One of the most effective ways that I’ve found to get insight is measuring Heart Rate Variability, which is an excellent indicator of stress and recovery. The data I’m gathering is guiding behaviour changes to keep these two in balance.
Over the coming months, I’ll share I’ll share reflections, discoveries, and actionable science here on the blog.
Before diving into HRV and its insights (next post!), I want to start with the foundations: What sets us up for success when we want to make a lasting change to an aspect of our lives?
Start Small and Sustainable
Big goals? Sure. One long term goal is doing the ‘Frog Graham’ swim-run challenge in the UK’s Lake District where I live, and the other is tied to my corporate wellbeing work. But I’ve learned that focusing on small, concrete steps, rather than the big outcomes, is far more effective.
A 2022 study analysing 27 high-quality studies found that focussing on small, achievable process goals was 15 times more effective than focussing on outcome goals. For me, these small steps involved starting with improving daily habits that support my sleep. HRV data revealed my sleep needed help, so I have adjusted some small habits to help me move forwards:
- Setting a regular bedtime
- Winding down by reading in front of the log burner
- Tweaks to evening exercise and eating habits
These small adjustments are starting to pay off. I’m getting higher quality sleep more regularly according to the HRV measures. Better sleep has boosted recovery, giving me more energy for exercise, which in turn supports sleep, creating a positive feedback loop. It’s a reminder that small changes can drive significant results – something Tina Hoffman from Firstbeat Technologies is keen to emphasize as encouragement not to write off what might seem like insignificant habit changes.
Consistency is also key. Dr. Peter Tierney reminds us we tend to overestimate short-term gains, looking for quick wins, and underestimate the long-term power of sustained habits.
Attitude is Key
If you’re like me, the “go big or go home” mindset might feel familiar. But I’ve realized progress beats perfection. It’s more about achievable steps and self-kindness when things don’t go perfectly. BJ Fogg aptly calls habit failures design errors, not character flaws. Think of habits as recipes—tweak them until they work for you.
Self-kindness matters too. Kristen Neff’s reminder to “treat yourself like a good friend” resonates deeply. It’s invaluable when we slip from our intended behaviours and habits, enabling us to regather and move forwards again. But remember, real self- kindness isn’t binge-watching TV with a tub of ice cream; it’s setting yourself up for success with small, achievable process goals and longer term habits that will support wellbeing.
Dr. Torkil Faero, in The Pulse Cure, frames wellbeing exploration using HRV devices as an expedition—a voyage of discovery. Curiosity transforms data into actionable insights and keeps the process enjoyable. James Clear captures this perfectly:
“Your goal becomes your compass, not your buried treasure. The goal is your direction, not your destination. The commitment to walking the path is what matters.”
This perspective—that the journey itself holds value—is one I’m embracing as I step into 2025 and continue my wellbeing journey. I’m looking forward to sharing more reflections, science, and discoveries in the months ahead. Here’s to starting small, staying curious, and treating ourselves with kindness along the way.
Martin Summerfield owns and runs Anchor Point Resilience: Building Resilience, Supporting Wellbeing and Enhancing Performance since 2015
A few useful references:
Dr James Hewitt: Excellent evidence-based newsletter and LinkedIn posts around supporting wellbeing and performance.
The work of Firstbeat Life: I’ve used their HRV devices previously but have taken time to take a much deeper dive this time around. Thanks for all the excellent content in your training and seminars.
Dr. Torkil Faero, in The Pulse Cure: Really captures this sense of testing out and discovery with HRV devices. I personally would like more of empirical evidence base within the book, but it is an engaging read and a great call to action.
Dr. Peter Tierney: A health and performance researcher and consultant with great LinkedIn posts.
Images:
Footprint; Image by Simon Infanger on Unsplash
Compass; Image by Aron Visuals on Unsplash