Create Resilience Through Intentional Habits

As someone who works with people during challenging times, one of the key pieces of advice I give to people is to build healthy habits when life is going well. This is the ideal time to create routines that will support you later, because it’s much harder to develop new habits during stress or crisis. Under pressure, we naturally fall back on established routines, making change more difficult. Habits form strong neural pathways in the brain, becoming automatic and resistant to disruption; they offer us stability and predictability, qualities we cling to in hard times. If we already have healthy habits, this can be a superpower for us during life’s challenges. 

Consistency is the key to creating new habits and being diligent about taking care of ourselves and doing what is right for us will be a strong foundation for our lives no matter what life throws at us. Habits shape who we are and having habits that support our health and well-being serve us no matter what life throws at us. Here are some habits to considering forming now that will serve you:

Setting Boundaries

Boundaries protect our energy whether it’s our time, money, physical space, or emotional well-being. When life is going smoothly, we often have energy to spare and may not notice when others are taking too much but when stressful situations arise, it quickly becomes clear what's draining us. At that point, it often takes significant effort to make changes and redefine our relationship with those drains. Instead, by paying attention to your energy when things are good, you can spot energy drains early so when life gets hard, you’re not forced to make drastic changes all at once.

Setting boundaries when life is going well is a powerful act of self-care and one that can prevent deeper challenges down the road. Often, people don’t realize the need for boundaries until they’re already facing burnout, strained relationships, or health issues. By that point, the damage has begun, and recovery takes much longer. But when you set clear boundaries early, you protect your time, energy, and well-being before you're depleted. Stop waiting for someone else’s permission to do what’s right for you whether it’s a boss, colleague, or family member. In doing so, you show up as your best self in every area of life at work, in relationships, and with yourself. Healthy boundaries can even help you avoid certain life crises altogether, simply because you’ve consistently chosen to honor and take care of your needs.

Protecting your Physical Health
Taking care of your body during the good times lays the foundation for resilience when life gets tough. Prioritizing healthy eating, regular exercise, and quality sleep helps build physical and mental strength. When you're well rested, nourished, and active, you’re better equipped to handle stress, illness, and emotional challenges. Establishing these habits now means you won’t have to start from scratch when your energy is low, you’ll already have a strong routine to support you.

Too often, we wait until we’re burned out or unwell to pay attention to our physical needs but building consistent care into your daily life, even in small ways, creates a sense of stability and control. It also sends a powerful message to yourself that your body matters, and you’re worth the effort. Over time, these routines become second nature, acting as a protective buffer when life gets unpredictable. Investing in your physical well-being during the easy seasons is one of the most practical and compassionate things you can do for your future self.

Often, I work with people who do take care of their health that feel frustrated or upset when they get really sick, especially an illness that takes a long time to heal. The thing to keep in mind in these situations is that healthy habits give us better outcomes when we get sick and we recover more quickly if we have already taken care of our health beforehand. Though this foundation of taking care of ourselves won’t necessarily prevent every type of illness, it can provide us a foundation of better health when illness does arise.

Supporting your Mental and Emotional Health

Taking care of your mental and emotional health during good times is essential for building resilience. When life feels stable, it’s the perfect opportunity to develop healthy routines like journaling, practicing mindfulness, connecting with supportive people, or seeing a therapist. These habits strengthen your emotional foundation, making it easier to navigate stress, uncertainty, or loss when they inevitably arise. By investing in your inner well-being now, you create a sense of stability and self-awareness that will carry you through life’s challenges with greater clarity and strength.

Just like physical fitness, emotional resilience is built through consistent, intentional practice. The more familiar you are with your own emotions, thought patterns, and triggers, the less likely you are to be overwhelmed when things get hard. You’ll know how to self-soothe, where to turn for support, and how to stay grounded in the midst of chaos. Mental and emotional self-care isn’t a luxury, it's a skill set that helps you stay steady, compassionate, and present, both for yourself and for others, no matter what life brings.

Creating Space

Creating space in your life when times are good is one of the most powerful ways to prepare for hard times. In today’s busy world, especially with the demands of family and career, it can feel almost impossible to carve out time for yourself but even a few minutes a day to pause, to reflect, or to simply breathe can make a meaningful difference. This space becomes your anchor when life feels overwhelming. It’s the calm you’ve practiced that helps you stay grounded in the storm. Prioritizing moments of stillness now ensures you have the capacity to cope when you need it most.

This intentional space also gives you room to reconnect with yourself, your needs, values, and priorities, before they get buried under stress. It helps you make thoughtful decisions rather than reactive ones, and prevents burnout by allowing regular moments of restoration. The more you normalize quiet, spacious moments, the more accessible that inner stillness becomes when life is anything but easy. Creating space isn’t about having extra time, it's about claiming your right to exist beyond constant productivity, so you can show up fully present, even in life’s hardest seasons.

Taking care of yourself during the good times whether through clear boundaries, physical health, emotional well-being, or creating personal space builds a strong foundation for resilience. By prioritizing healthy habits like nutritious eating, regular exercise, quality sleep, mindfulness, and meaningful connections, you prepare your mind and your body to better handle stress and uncertainty. Setting boundaries early protects your energy and relationships before burnout arises. Carving out moments of stillness helps you stay grounded and connected to your true self, even amidst life’s busiest moments. Together, these practices create a support system within yourself, so when challenges inevitably come, you have the strength, the clarity, and the balance needed to navigate them with greater ease and confidence. You can start today by taking one simple step toward building a habit that will support you for years to come. Small, consistent actions compound over time, setting you up for lasting well-being and resilience, especially when life challenges you.

If you’re already in a challenging situation and haven’t been able to implement some of the steps mentioned above, don’t worry, change is always possible. In fact, difficult moments can often be the catalyst for building better habits. Sometimes, it’s during the hardest chapters that the foundation for lasting personal growth is laid. As a coach, I support people in taking new, effective actions, and having guidance during a transition can make all the difference in helping you move forward with clarity and confidence.