How to Break the Chain of Bad Habits
We’ve all been there: you’re crushing your routine, showing up for rides, getting in the gym, and then suddenly, poof, it all unravels. You’re skipping workouts, feeling off on rides, or finding yourself burned out and under-fueled.
When that happens, it’s easy to focus on the last thing that went wrong. “I didn’t make it to the gym.” “I bonked on my ride.” “I keep forgetting to pack snacks.”
But here’s the thing: those moments are usually the end of the story, not the beginning.
The Chain of Events
Think of your habits like a chain. By the time you’re standing in your kitchen wondering why you have nothing to eat before a ride, there were probably five (or more) steps that led you there.
Maybe it started with saying “yes” to too many commitments. That left you rushing. You skipped meal prep. You forgot to lay out your gear. You showed up stressed and hungry. And then, surprise, you bonked on the trail.
The problem isn’t just forgetting to eat before a ride. The problem started way earlier, with overbooking your schedule.
Becoming the Detecive
This is where your inner Nancy Drew comes in. Breaking bad habits isn’t about willpower, it’s about becoming a detective in your own life.
Ask yourself:
What really happens before I fall off track?
Can I trace it back five steps earlier?
Where is the weak link in my chain?
When you spot the pattern, you can start to change it.
Practical Ways to Break the Chain
Protect Your Calendar
Don’t just hope you’ll make it to the ride or the gym, put it on the calendar like a meeting you can’t miss. That includes prep time: grocery runs, meal prep, gear checks.Automate What You Can
Too many steps? You’ll bail. Make it simple: keep snacks in your hip pack, stash spare gear in your car, order your staple groceries on repeat.Plan for “If-Then” Moments
Life happens. Miss meal prep? Know your backup healthy takeout order. Can’t make a ride? Have an at-home workout ready. That flexibility keeps you moving forward instead of spiraling.Say No Without Guilt
The first link in the chain is often overcommitment. Protect your energy. Saying “no” to what drains you creates space to say “yes” to what fuels you, rides, training, recovery, and fun.
Breaking bad habits isn’t about doing more, it’s about noticing the patterns that trip you up and cutting the chain earlier.
So the next time you find yourself thinking, “Why do I always end up here?” take a step back. Put on your detective hat. Find the first link in the chain, not just the last one.
Because small shifts, like prepping snacks, protecting your calendar, or saying no, can keep you rolling strong, fueled, and stoked for the trails.
Ready for more coaching tips like this? Did you know our founder, Erica Davis, is a certified women’s health and wellness coach? She helps women just like you every day with becoming the BEST version of themselves, on and off the bike. Contact us to learn more about her 1:1 coaching offerings.
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