Tough Habits, Real Results

Let’s be honest. Cold showers feel like punishment. Waking up before sunrise seems like self-torture. And meditation? It’s often portrayed as some peaceful mental retreat, but if you’re like most people, it’s more like sitting still while your brain throws a tantrum.

So why on earth do people keep doing them? Because they work.

And not in a mawkish, feel-good-for-five-minutes kind of way — but in a deep, "this-altersthat-I-am" kind of way. I should know. Once having wrestled with all three myself, I can now wholeheartedly say that they're now part of my wellness routine. I didn't start them because I adored them — I started them because I needed them. And now, I'll never look back.

Trying to build a daily routine that actually works? Start with this simple Routine Template to map out your mornings, afternoons, and evenings

Here’s why these uncomfortable habits are worth embracing — even if you hate them:

1. Cold Showers: The Wake-Up Call You Didn’t Know You Needed

The first time I tried a cold shower, I gasped so loudly that my cat fled in terror. It was winter. I thought I was going to die. But something amazing happened when I came out of that icy waterfall: I felt alive.

Cold exposure activates your fight-or-flight response. It causes increased circulation, ramps up alertness, and releases norepinephrine — a mood, concentration, and resilience-associated neurotransmitter. Some researchers even suggest that regular cold exposure can reduce inflammation and strengthen immune response.

But other than the science, cold showers are mental conditioning. You’re deliberately opting for discomfort. That choice reprograms your brain to no longer shy from the difficult things. If you can willfully step into a cold shower, what else can you bear?

Pro tip: Start slow. Alternate between warm and cold for 30 seconds at the end of your regular shower. Your mind will rebel — but your energy will soar.

2. Early Mornings: The Silent Superpower

I am not naturally a morning person. I love cozy nights huddled with books and tea. But I found my objectives being suffocated under distractions, chaos, and endless lists.

Early morning saved the day.

When you wake up before the world, time is pliable. There are no emails to respond to, no scrolling swipes, no obligations — just you and your tasks. If it’s writing, or planning, or walking, or simply breathing, those early hours are sacred.

You don’t have to wake up at 4:30 a.m. like a Navy SEAL. Even carving out 30 minutes before your usual wake-up time can shift your entire day. You’ll feel more grounded, more accomplished, and — ironically — less rushed.

Morning magic tip: Spend the first 10 minutes of waking doing one thing of substance: writing down a thought, stating an intention, or stretching in stillness. Allow the rest of your day to play catch-up with your clarity.

3. Meditation: The Mind’s Reset Button

We picture meditation as this peaceful haven in which thoughts vanish and peace prevails. Reality? Most sessions are akin to wrestling a band of unruly monkeys. But here’s the thing: that’s what it’s all about.

Meditation is not about halting thoughts. It’s about watching them without judgment. It’s about being present — again and again — even when your mind is talky, distracted, or resistant. This practice of coming back (again and again) is where the magic happens.

Studies repeatedly demonstrate that daily meditation lowers cortisol, enhances emotional regulation, and boosts attention. But the greatest present? Awareness. You begin to notice your triggers, see your patterns, and build space before reacting.

Simple start: Do a 5-minute breathing meditation. Inhale for 4 counts, exhale for 6. Pay attention to the breath. When your mind wanders (and it will), gently nudge it back. That’s the muscle that’s being built.

Consistency is key with habits like cold showers or meditation. This Routine Template helps you build a balanced flow throughout your day

Why These Three Work Together

These are powerful individually — but combined, they become revolutionary.

• Cold showers habituate the body to handle stress.
• Early mornings reclaim your time and focus.
• Meditation makes you more conscious and emotionally capable.

Combined, they gain momentum. They make you learn to sit with discomfort, take charge of your day, and tune into your inner self — all before breakfast.

And if you’re thinking, “But Velma, I hate all of these,” that’s okay. I did too. You don’t need to love them. You just need to commit. Start small. Stay consistent. Let the results speak for themselves.

Because the truth is, the things we resist most often hold the greatest keys to our growth.

You’re stronger than your excuses. And your best life might just be hiding behind that next cold shower, an early alarm, or quiet breath.

You don’t need to love every habit — just make them part of a routine that supports you. Use this Routine Template to design your ideal day