The Second Hurdle: How Somatics Supports Lasting Habit Change

Introduction: The Challenge of Continuing
Starting a new habit often feels like climbing a steep hill. The first day—whether it’s going to the gym, meditating, or choosing a nourishing meal—can be daunting but also exhilarating. Yet, it’s often the second day, or continuing that behavior, where the real challenge arises. That’s when old patterns beckon, and doubts about maintaining change creep in.

This is where somatics can be a game-changer. By tuning into your body’s wisdom, you can anchor new habits and gently shift away from behaviors that no longer serve your health. This article explores how somatic awareness supports habit formation, with encouragement for overcoming the second hurdle and beyond.

Why the Second Day Feels Harder

1. The Body Craves Familiarity

The body loves patterns. Habits—whether supportive or harmful—create neural and physical grooves that feel familiar and comfortable. When you introduce a new behavior, your body might resist because it disrupts those well-worn pathways.

Example: If your typical routine involves staying up late, choosing to sleep earlier may feel uncomfortable at first, even if it’s beneficial.

2. Change Requires Energy

Behavior change uses both mental and physical energy. On the second day, you may feel depleted, questioning whether the effort is worth it. If you’re needing to shift or nourish your energy, try one of the activities.

Somatic Practices to Support Habit Change

1. Start Small and Tune In

Big changes can feel overwhelming, so start small and check in with your body’s signals as you go.

Somatic Practice:

• Before engaging in your new habit, pause and take three deep breaths.

• Ask yourself: What does my body need right now to feel supported?

• Notice any areas of tension or resistance, and soften into them.

This practice helps you approach change with curiosity rather than force.

2. Ground Yourself in the Present Moment

The second-day challenge often arises from future-focused doubts: Can I really sustain this? Grounding in the present can help quiet these anxieties.

Somatic Practice:

• Stand or sit with your feet flat on the ground.

• Feel the connection between your feet and the earth.

• Take a moment to notice: I’m here now, doing the best I can today.

3. Use Movement to Shift Stagnation

When resistance shows up, gentle movement can help release stuck energy and restore flow.

Somatic Practice:

• Shake out your hands, arms, and legs for 30 seconds.

• Move intuitively—sway, stretch, or dance—without judgment or agenda.

• Let your body lead, creating space for new energy to emerge.

Here are some important things to remember:

1. Change is a Spiral, Not a Straight Line

Progress isn’t linear. There will be days when your new habit feels easy and days when it feels impossible. Both are part of the process.

Reframe: Instead of thinking, I failed because today was hard, try: Every step, even a small one, is progress.

2. Celebrate Micro-Wins

Each time you practice your new habit, even imperfectly, you’re building a foundation for lasting change.

Example: If your goal is to meditate daily but you only managed three deep breaths today, that’s still a step forward. Acknowledge the effort: I showed up for myself today.

3. Be Kind to Yourself

Old patterns may resurface, and that’s okay. Beating yourself up only reinforces shame, making it harder to sustain change.

Somatic Reminder: Place a hand on your heart or another comforting spot and say, I’m learning, and I’m here for myself.

Shifting Away from Old Patterns

Somatic practices don’t just support new habits; they also help dissolve old ones. Negative patterns—whether it’s stress eating, procrastination, or self-criticism—are often rooted in the body’s protective responses. Somatic awareness allows you to meet these patterns with compassion, making space for healthier choices.

1. Notice Without Judgment

When an old habit surfaces, pause and notice what your body feels.

• Is my jaw tight? My shoulders tense?

• Breathe into those sensations, allowing them to soften without trying to fix them.

This practice interrupts the automatic loop, creating an opportunity for choice.

2. Replace Criticism with Curiosity

Instead of criticizing yourself for slipping back into an old behavior, get curious about its purpose.

• Ask: What is this pattern trying to protect me from?

• Recognize it as an attempt to meet a need, even if the method is no longer helpful.

Integrating New Habits Somatically

1. Anchor Habits with Ritual

Ritual adds a layer of meaning to new habits, making them feel purposeful and sacred.

Example: If you’re cultivating a morning stretching practice, light a candle or set an intention before you begin. This somatic cue signals your body that this is a moment of care and renewal.

2. Reflect on How You Feel

After practicing your new habit, take a moment to reflect on its impact.

• Does my body feel more open, grounded, or energized?

• Savor any positive sensations, reinforcing your body’s connection to the habit.

FAQ: Common Questions About Habit Formation

1. How long does it actually take to form a new habit?

The time it takes to form a new habit varies from person to person and depends on the complexity of the habit. Research from the University College London suggests that it can take anywhere from 18 to 254 days, with an average of 66 days for a behavior to become automatic. The key is consistency, even if progress feels slow at first.

2. What is the 21-90 rule?

The 21-90 rule is a popular approach to habit formation. It suggests:

• 21 days to build a new habit.

• 90 days to turn that habit into a lifestyle.
  While this rule offers a simple framework, remember that lasting change depends on individual factors, including your emotional and physical readiness for the shift.

3. How can I start a new habit?

Starting a new habit involves preparation, intention, and action:

• Identify your “why”: Clarify the deeper reason behind the habit to stay motivated.

• Start small: Break the habit into manageable steps. For instance, if you want to exercise, start with 5 minutes a day.

• Create a cue: Link your habit to an existing routine, such as meditating after brushing your teeth.

• Celebrate small wins: Acknowledge and reward your progress, no matter how small.

Somatic practices like breathwork or grounding can also help you stay present and connected to the process, fostering a sense of ease as you move toward lasting change.

Conclusion: Trust the Process, Trust Your Body

Changing habits and breaking old patterns is a courageous act of self-care. While the second day and beyond may feel challenging, somatic practices can help you stay grounded, resilient, and compassionate along the way.

Remember, your body holds wisdom. By listening to its signals and honoring its needs, you create a foundation for lasting transformation—one small, meaningful step at a time.

Ready to transform your habits with somatic wisdom?
Let’s explore the journey together.

Note: This article is for informational purposes only and does not substitute professional medical advice. Consult a qualified healthcare provider for personalized recommendations.