In this final video, we reveal that successful habit formation starts with how you see yourself. If you say, “I’m trying to walk more,” your brain hears that it’s optional. But when you say, “I’m a walker—this is what I do,” you begin to shift your identity.
Small actions create big changes. When you celebrate micro-wins—like putting on your sneakers or walking a single loop around your block—you get a dopamine boost that reinforces the habit.
Behavioral science backs this up:
Research from Dr. Wendy Wood shows that repeating actions in the same environment shifts control from your decision-making brain to your habit-forming brain (the basal ganglia).
Studies on implementation intentions reveal that habit stacking (pairing a new habit with an existing one) greatly improves consistency. Try walking right after your morning journal or after your last work email.
According to Dr. BJ Fogg, repetition and frequency are what make behaviors automatic. Aim for short, daily walks to build long-term momentum.
Track your wins visually with a calendar, app, or the free tracker in my Power of Starting guide. Each entry says: “I showed up for myself today.”
Ready to Start Walking for Real?
The Walking Works program is built around these exact principles. It doesn’t ask you to overhaul your life overnight. Instead, it gives you the tools to build a walking habit that lasts a lifetime—one step, one breath, one win at a time.
Start today with The Power of Starting. It’s a free guide that includes:
Whether you want to reduce anxiety, lose weight, or simply feel more alive in your body, this loop is the place to begin.
Click here to download The Power of Starting and take your first step today.
Walk on,Frank S. RingAuthor: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, Walking Logbook Journal , and Walking Works Blueprint
