The Surprising Starting Point for Lasting Health: What Feels Good

Rochna Poddar
May 11
4 min read

Updated: May 31

We only follow through on actions that make us feel good. The surprising starting point for lasting health is not about forcing discipline, but about identifying what truly feels good to you.

This simple truth is often overlooked when we try to change our habits, especially around health. We think discipline alone will carry us. That sheer willpower will get us to the 5 a.m. workout or the salad instead of the samosa. But here’s what science and human behavior tell us—what we enjoy, we repeat. What feels like a chore, we abandon. So if you’re a working professional juggling deadlines, decisions, and daily demands, it’s time to start somewhere radically different.

Start with this question: “What do I actually like?”

working professional smiling while enjoying tea by a sunny window, representing calm, feel-good habits for sustainable health and wellness. — Small joys matter—start with what feels good

The Psychology: Why We’re Wired for Pleasure

The concept of reward-based behavior is central to how humans form habits. According to neuroscientist Dr. Judson Brewer, habits are formed through a simple loop: trigger → behavior → reward. The stronger and more immediate the reward, the more likely the habit is to stick.

What does this mean for you? If drinking warm water in the morning makes you feel soothed, you’re more likely to repeat it. If stretching after a long Zoom call brings a feeling of relief, that sensation becomes the reward—not just the health benefit.

In contrast, forcing yourself to run when you hate running? That’s not a habit loop—that’s resistance training. And not the good kind.

Research from the University of Southern California found that people who were successful in maintaining healthy habits long-term weren’t relying on discipline. Instead, they’d found ways to associate the habit with pleasure, identity, or emotional payoff.

How to Do the Exercise: Make a List of What You Like

This exercise is simple but surprisingly revealing. Set aside 15-20 minutes—preferably during a quiet part of your day (early morning, late evening, or a relaxed weekend hour).

Grab a notebook or a blank note on your phone. And just write: “Things That Make Me Feel Good”

You can divide this into sections if you like:

• Food & Drink • Movement • Rest & Relaxation • People & Social Moments • Sensory Pleasures (music, smells, textures) • Places or Environments • Small Wins or Micro-Moments

Don’t overthink or filter. This isn’t a list of “healthy” things. It’s a list of things that bring you genuine comfort, joy, or a sense of satisfaction.

What to Avoid While Doing This Exercise

• Judgment: Don’t shame yourself for writing “scrolling Instagram” or “a glass of wine.” This list is raw data—not a prescription. • Over-analysis: If you’re wondering, “Does this count?” — it counts. If it makes you feel even 10% better, write it down. • Noise or multitasking: Your brain needs some quiet to connect to real feelings. Doing this while watching TV or between meetings won’t work.

The Pros: Why This Works

• It shifts the conversation: Instead of “What should I do?” the question becomes “What do I enjoy enough to keep doing?” • It makes habit formation easier: You can start layering your healthy habits onto things you already like—what BJ Fogg, Stanford behavior scientist, calls “anchor habits.” • It creates momentum: One good feeling often leads to another. A short walk you enjoy might lead to better sleep. That sleep improves your patience. That patience improves your leadership.

Template: Surprising Starting Point for Lasting Health

Here’s a simple template to get you going:

feel-good routine examples for professionals — The point here isn’t just the list—it’s the emotional fingerprint you’re creating. You’re understanding what your nervous system sees as rewarding.

How This Builds Self-Awareness

You’ll start noticing patterns. For example, you may realize:

• You thrive on light, fun movement but hate competitive sports. • You love crunch and texture in food, which is why you crave chips—but roasted nuts or apples might give you the same satisfaction. • You’re soothed by quiet mornings but stressed by evening workouts—so switching your routine might create more consistency.

This is data for design—you’re learning how to design your health habits around your natural preferences.

Real-Life Example: From Chaos to Calm

Take Ramesh (name changed for confidentiality), a senior sales head who thought he had no time for wellness. After this exercise, he realized he genuinely loved old Bollywood songs and long drives. He started doing 10-minute walks every evening with music in his ears. That walk reduced his evening snacking. Over a few weeks, he slept better. And slowly, he built a 3-step evening wind-down ritual.

It started with a list of things he liked.

Try It and Share With Me

If this idea resonates, take 15 minutes this weekend and create your list. Then: Email me your top 5 “feel-good” items—and I’ll personally help you explore how to use them to design your health journey.

You’d be surprised what tiny insights can unlock. One client of mine started a game-changing breathwork habit just because she loved the smell of eucalyptus.