RAK ON: Why Your New Routine Will Fail (And How to Finally Fix It)
Your Future You Will Thank You
💡 In Today’s Edition:
Roots Reflection: Why Lasting Change Remains Elusive
Awareness Action: Understanding Your Mindset
Kindness Opportunity: Nurturing Inner Growth for Outer Transformation
Roots Reflection: Why Lasting Change Remains Elusive
You’ve started a new self-care routine—whether it’s eating healthier, exercising regularly, or taking time to meditate daily. At first, everything feels on track. But then life happens, and slowly, the progress unravels. You’re back where you started, frustrated that the changes didn’t last.
Sound familiar?
The reason many of us struggle to sustain change isn’t because we lack willpower. In fact, as I’ve written about before, it’s often more effective to think in terms of skillpower—the set of habits, tools, and strategies that help us stay consistent. But even skillpower can fall short if we neglect what’s happening inside. True, lasting transformation comes from aligning our emotional and mental well-being with our physical goals.
That’s something Tim Kaufman, the most recent guest on my podcast The Health Feast, knows firsthand. Once weighing over 400 pounds, Tim has battled addictions to fast food, painkillers, and alcohol. But through years of gradual internal work, he completely turned his life around—now having lost over 200 pounds and reclaiming his health with a Whole Food Plant Based (WFPB) diet. Most recently, at the age of 51, he completed his first Ironman triathlon, a testament to how far he’s come.
Listen to Tim’s full story and the strategies that helped him create lasting change in our latest episode of The Health Feast
The real key to Tim’s success went far beyond diet and exercise. It was the internal shift that truly changed everything. By focusing on his mindset and practicing self-compassion, Tim built the foundation for his lasting physical transformation.
This internal work is where true, sustainable change happens—and it begins with understanding your mindset.
Awareness Action: Understanding Your Mindset
When it comes to sustaining change, your mindset—what you focus on and the story you tell yourself—makes all the difference. My friend and former Health Feast guest, Charles Inniss, DPT, PCC, NBC-HWC, defines mindset this way, and I love this definition because it shows how the way we think creates our reality.
Your focus is what you choose to give your energy and attention to. Are you concentrating on what’s going wrong, or are you noticing what’s going right? What you focus on grows. If you can shift your attention toward progress—even small wins—you can create the momentum you need to keep going.
The story you tell yourself is equally important. It’s the internal narrative that defines how you see your journey. Are you telling a story of failure, past mistakes, and unworthiness? Or are you actively rewriting it to reflect possibility, growth, and resilience? This story shapes how you respond to challenges and determines whether you see obstacles as dead-ends or stepping stones.
To begin shifting your own mindset, ask yourself these questions:
What am I focusing on when challenges arise? Are you dwelling on what’s going wrong, or are you recognizing your progress, no matter how small?
What story am I telling myself? Are you stuck in a narrative of past failures, or are you actively writing a story of growth and possibility?
How does this mindset shape my daily actions? When obstacles come up, do you respond with self-compassion or self-criticism? The story you tell yourself directly impacts how you handle challenges.
For Tim, recognizing his mindset was the turning point. By acknowledging the story he was telling himself and shifting his focus, he began to see what was truly possible. This awareness is the foundation for ultimately changing our mindset, and creating lasting change.
Kindness Opportunity: Nurturing Inner Growth for Outer Transformation
In our conversation, Tim shared how his transformation began with a powerful shift in mindset: he started practicing gratitude. In the midst of overwhelming struggles—facing chronic pain and multiple addictions—he asked himself a simple but profound question: What’s good in my life right now?
And so, despite everything, Tim found reasons to be thankful—whether it was being able to stand and walk, the love of his wife, or simply having another day to try again. These small moments of gratitude reframed his story from hopelessness to hope and shifted his mindset from scarcity to abundance. This internal change allowed him to take the small steps that eventually led to his larger transformation.
In your own journey, small acts of kindness toward yourself can create a mindset that will serve as a foundation for lasting success. Here are a few practical ways to start:
Begin each day with gratitude. Before your feet even touch the floor, ask yourself, What am I grateful for today? Whether it’s the people you love, a moment that made you laugh, or simply the knowing that you woke up today and can take a breath, this practice helps shift your focus from what’s lacking to what’s plentiful. For Tim, this began with a simple gratitude journal. Every day, he wrote down what he was thankful for, focusing on small blessings like being able to walk again after years of immobility.
Reframe your setbacks. When challenges arise, pause and ask, What is this teaching me? Instead of viewing setbacks as failures, approach them as opportunities to learn and grow. This shift in perspective allows you to build resilience, turning roadblocks into stepping stones. Tim faced countless obstacles on his path, but he used each one as a moment of learning and self-reflection. You can do the same by practicing self-compassion in difficult moments and recognizing that setbacks are part of the journey.
Celebrate the small victories. Every step forward, no matter how small, is progress. Even staying afloat and treading water is progress sometimes. Recognize and celebrate these moments of growth—they fuel long-term success. Whether it’s completing a workout, sticking to a new habit, or simply showing up for yourself on a tough day, acknowledging your wins builds momentum. For Tim, these small victories eventually led to his biggest one—completing his first Ironman triathlon at the age of 51. No matter where you are on your journey, each step counts toward your larger goals.
Kindness is the thread that weaves these practices together. It helps you shift from fear and doubt toward growth and abundance. When you meet yourself with compassion, you create the mental space needed for sustainable transformation.
The journey of change isn’t about getting everything right—it’s about being patient with yourself as you grow. Each day offers an opportunity to shift your mindset and see the abundance in your life, no matter how small. When you approach change with kindness and self-compassion, the steps you take—however small—will build toward lasting success.
Live well and RAK ON,
Dr. Rak
P.S. Ready to take control of your health and start living life to the fullest? Whether you’re looking to prevent or reverse chronic diseases with personalized care or find support and accountability in a health Tribe, I’m here to help. Discover more on my website or book a free, no-obligation discovery call with me, Dr. Rak, today!