How to Fix Posture By Building Good Habits

Kyle Carroll, PT, DPT
3 days ago
3 min read

If you’re a desk worker and you’re ready to start taking better care of your body without sacrificing your professional life, then this post is for you. Whether you’re trying to get more healthy or fit, trying to work harder towards specific career goals, or improve your posture and neck pain… those results aren’t going to happen overnight.

They are absolutely attainable, but the finish line for these goals require us to build a few different daily habits to increase our chances of success. This is going to happen over some period of time.

Consistency is the #1 driver of building habits. But to talk about it and to actually do it are two completely separate things.

A great motivational speech by Jim Rohn I came across while on a jog recently resonated with me and I wanted to share it with you. This post is tailored toward the people I like to work with, but the key points he talks about can be applied to any type of goal or habit. I’ve summarized his key points below, but I think if you’re truly looking to start a new health/fitness/lifestyle journey, then you should take 16 minutes out of your day to check it out for the full effect.

Three Key Principles for Building Consistency

1. Get Clear on Your Why

Develop a deep, compelling purpose that resonates with your core values and long-term vision. This foundation will serve as your north star during challenging times.

Whether it's reducing neck pain, improving your appearance in video calls, or having more energy to play with your kids after work… connect daily actions to these goals by understanding how each small step contributes to your overall success. Creating this mental link helps maintain motivation and purpose in your daily routine.

Use this purpose as motivation during challenges by reminding yourself why you started and what you're working towards. Having a strong "why" can help you push through obstacles that might otherwise derail your progress.

2. Build Accountability

Find a small trusted circle of supporters who understand your goals and can provide genuine encouragement. These relationships are crucial for maintaining momentum when your internal motivation wavers.

Mentors, coaches, or like-minded peers can offer valuable guidance based on their experience and expertise. Their insights can help you avoid common pitfalls and accelerate your progress.

People who will hold you to your commitments can provide the external motivation needed to stay on track. Regular check-ins and progress updates with these accountability partners significantly increase your chances of success.

3. Take Consistent Action

Develop a reliable system and routine that eliminates decision fatigue and makes consistency automatic. Having a structured approach removes the guesswork and makes it easier to stay on track.

Start small - implement 1-2 habits at a time to avoid overwhelming yourself and ensure sustainable progress. This approach allows you to build a strong foundation before adding more complexity. If you sit at a desk all day, try the 60-second Posture Reboot Flow a few times per day.

Make it easy - remove obstacles and barriers by preparing your environment for success. The fewer friction points you have, the more likely you are to maintain your new habits. Try setting up your workspace ergonomically and keeping any exercise equipment readily accessible.

Stack habits - attach new behaviors to existing routines to leverage the power of established patterns. This technique makes it easier to remember and implement new habits by piggybacking on actions you already do automatically. For example, doing posture checks during regular video calls or stretching during coffee breaks

Key Takeaways

Consistency is a learnable skill, not an innate quality that some people naturally possess. With practice and dedication, anyone can develop strong consistency habits.

Expect and embrace discomfort as part of growth, understanding that challenges are opportunities for development. The most significant progress often comes during periods of difficulty.

Success comes from showing up daily, even when motivation is low or circumstances are challenging. These moments of persistence often lead to the most meaningful breakthroughs.

The rewards of consistency compound over time, creating exponential results that far exceed initial expectations. Small actions, when repeated consistently, can lead to remarkable transformations.

Ready to Build Better Habits?

If you’re a desk/WFH/remote worker, and you need some helping keeping motivated enough to pursue a goal like better posture, fitness, and confidence then check out my Posture Reboot Program.

There is a lot more that goes into addressing every aspect of desk work related posture problems, but small steps like this are the foundation to build off.

I’ve designed my program for people just like you to help you build and stay consistent with important habits for doing so.