Happy New Year everyone!

What a year it’s been.

One of the things I genuinely love about my profession is the people I get to meet and the front-row seat I have to human resilience.

I’ve seen the full spectrum:

• the highs (PRs in the gym, returning to sport, confidence coming back),

• the hard days (setbacks, flare-ups, uncertainty),

• and the moments that sit somewhere in between where progress is quiet, slow, and incredibly brave.

To my patients who are currently dealing with illness or heavy news:

I’m thinking of you. Keep fighting. Keep showing up in the ways you can.

And to the ones who’ve already overcome more than most people will ever understand:

don’t stop now — keep going.

This year I’ve watched people:

One story that really stayed with me: a patient who received the incredibly unfortunate diagnosis of a brain tumour (had surgery) — and decided to train to swim the English Channel. That’s not just “fitness.” That’s a mindset.

I’ve also seen patients battling through the unfair timing of injury:

someone rehabbing a concussion, finally making progress… then suffering a torn Achilles mid-rehab. And still — they didn’t fold. They adjusted, rebuilt, and kept going.

And maybe that’s the point I want to share as we enter a new year:

The people who move forward aren’t the ones with perfect circumstances.

They’re the ones who keep finding a way to take the next small step.

Sometimes that step is a gym session.

Sometimes it’s a physio exercise.

Sometimes it’s walking for 10 minutes.

Sometimes it’s choosing sleep, hydration, and nutrition when life feels chaotic.

Which brings me to what I want to talk about in this issue:

Habits.

Not the flashy kind, the quiet ones that carry you when motivation isn’t there.

Because whether you’re recovering from injury, navigating illness, or simply trying to feel better in your day-to-day…

small changes, done consistently, can change everything.

Change is small. Consistency is the name of the game.

Working in professional sport has made this even clearer for me. This year with the Vancouver Bandits, I worked with two players who went on to sign NBA contracts — Tyrese Samuel and Kyle Magnus.

Different styles. Different strengths. Same theme:

They never missed a beat with the basics:

• consistent sleep schedule

• locked-in pre-workout routines

• steady nutrition habits

• the “boring stuff”… done daily

Sometimes the difference isn’t talent. It’s habits.

What do we mean by a “habit”?

Habits are often automatic responses to cues that deliver a reward — which is why willpower alone usually doesn’t hold up long term. 

Think: Cue → Routine → Reward

• Cue: time, place, mood, people, or what you did right before

• Routine: the behavior (scrolling, snacking, skipping rehab, etc.)

• Reward: relief, comfort, stimulation, escape, “switching off”

The goal isn’t just to “stop.”

The best-supported approach is usually to change the cues and replace the routine with something that competes with the old pattern. 

The 3-step “break a habit” plan

1) Spot your pattern (2 minutes)

Pick ONE habit and get specific:

Not: “I scroll too much.”

Yes: “I scroll in bed late at night.”

Now map it:

• Time:

• Place:

• Mood:

• Reward I’m chasing: (relief? stimulation? comfort?)

2) Change the cue (environment beats willpower)

This is the “quiet superpower”: if you change the context, you reduce the automatic pull.

Examples:

• move the charger out of the bedroom

• log out of the app

• put the snacks out of sight

• create a small “speed bump” that interrupts autopilot

3) Replace the routine + write an If–Then plan

“If–Then” plans (implementation intentions) are a simple way to make the new response more automatic in the exact moment you usually slip. 

Example template:

• If I’m in (X situation) and feel (Y), then I will do (Z) for 2 minutes.

My habit goal for 2026 (I’ll go first)

My goal: no scrolling before bed.

My “danger zone” is always the same:

• it’s late (time),

• I’m already in bed (place),

• and I’m tired but not sleepy (mood)… which is basically prime time for “just 5 minutes” that turns into 45.

So instead of relying on willpower, I’m changing the setup:

• a small clip-on light (big light is a no for me)

• an easy-to-read book (nothing complicated)

• and it stays next to my nightstand so it’s the first thing I see

I’ll be honest — it’s going to be hard.

But my rule is simple:

Even one page is a win.

One page = a rep.

Practical takeaways

• Don’t fight the habit. Change the setup. 

• Replace the routine with something that gives a similar reward. 

• Write one If–Then plan for your highest-risk moment. 

• Track the tiniest version of success (a “rep”), not perfection.

Wishing you a strong, steady start to 2026.

Until next month. Have a physically active month.

Kosta Ikonomou