Habit 5/12 - Fitness—How Moving My Body Changed My Life

When I was young, sports weren’t part of my life. I was exempt from physical activity from the age of seven due to a health condition, so I spent most of my childhood sitting on the sidelines while other kids played games or took part in gym class. For years, that was just my normal.

Everything changed when I moved to Italy at 19. For the first time, I had real freedom. I was living on my own, exploring a new country, and figuring out who I was. It was during this time that I made a decision that would change my life: I signed up for my first gym membership at my local Virgin Active. I still remember the feeling of walking through those doors, completely unsure of what I was getting into.

That simple decision—to start moving my body—became the foundation for a habit that has stayed with me ever since. Over the years, I’ve tried everything from running and HIIT to cycling, boxing, Pilates, barre, and yoga. Exercise became more than just a way to stay fit—it became my space to reconnect with myself, to feel strong, both mentally and physically.

For those who know me, you know how much this habit has stuck. It’s probably where I first learned what real discipline looks like. For the longest time, I thought I wasn’t a disciplined person. But one day, a friend pointed out, “That’s not true! Look at how diligently you’ve kept up your workout routine for all these years.” And she was right.

Making Fitness Stick: It’s All About Identity

One of the reasons exercise has stayed such a constant in my life is because it became part of my identity. I stopped seeing myself as someone who had to work out and started seeing myself as someone who chooses to take care of her body and mind through regular movement. It wasn’t something I did out of obligation; it was simply who I was.

This mindset shift made it so much easier to stay consistent. I wasn’t forcing myself to work out—it was just a part of my day, like brushing my teeth or making my morning coffee. And the best part? I didn’t have to rely on motivation. It became automatic.

Another key has been the positive associations I’ve built around exercise. I don’t see it as something to dread or a punishment for what I ate. I see it as something that’s good for me. Not only does it strengthen my body, but it sharpens my mind. That’s what’s kept me coming back to it year after year: the double win of a stronger body and a clearer mind.

I’ve also learned to focus not on the momentary discomfort but on the feeling I’ll have afterward. That post-workout high, the energy boost, the sense of accomplishment—that’s what keeps me going, even on days when I’d rather stay in bed.

The Science Behind Why We Need to Move

Exercise doesn’t just feel good—it actually rewires your brain. When we move, our bodies release endorphins, those feel-good chemicals that help boost your mood and reduce stress. It’s the reason why even after a tough day, a workout can make everything seem just a little bit brighter.

But the benefits don’t stop there. Exercise also helps regulate neurotransmitters like dopamine and serotonin, which play a huge role in our mental health. This is especially important for people dealing with anxiety, depression, or ADHD. For me, I’ve found that on days when I feel scattered or mentally overwhelmed, a good workout can bring me back to center. It’s like pressing a reset button for my brain.

One fascinating aspect of running or walking is the lateral eye movement that naturally happens. It mimics what happens during REM sleep and helps the brain process emotions and reduce stress. It’s amazing how something as simple as a run can not only improve your physical health but also bring clarity to your mind.

Consistency Is Key: Don’t Overcomplicate It

One of the biggest myths I believed when I first started working out was that fitness had to be an intense, hour-long session every time to count. If I couldn’t give it my all, why bother? But over the years, I’ve learned that it’s not about going hard every single time—it’s about consistency.

It’s better to do something small every day than to push yourself to the brink once a week. Even a 20-minute walk or some light stretching can have a huge impact when done regularly. I focus on movement every day, whether that’s a weightlifting session, yoga, or just a brisk walk outside. The key is showing up, day in and day out.

Fitness for Focus (Especially for ADHD)

Exercise has been a game-changer for my mental clarity, especially when it comes to focus. If you have ADHD tendencies or just feel easily overwhelmed by a busy brain, movement can be like hitting a reset button. When I’m feeling scattered or unable to focus, I know that a quick workout will bring me back into balance. It’s not just physical—it’s mental, too.

For those with ADHD, exercise helps boost dopamine levels, which in turn improves attention and focus. Even just getting your body moving can make a big difference in how well your brain functions.

The Power of Moving Your Body

Exercise isn’t just about building muscles or achieving fitness goals—it’s about taking care of yourself, both physically and mentally. It’s about showing up for yourself, pushing past discomfort, and trusting the process. It’s a reminder that you can be disciplined, that you are capable, and that every time you move, you’re making an investment in your future self.

If fitness feels like a struggle, I encourage you to start small and find something you enjoy. Make it part of your identity, focus on how good you’ll feel afterward, and don’t forget the mental benefits. The journey to a healthier, stronger, and more focused you starts with one step—literally.

This is Habit 5/12 from my “ 12 Life Changing Habits series” . Check out the rest and let me know which helped you the most!

Your Favourite Mindset Coach,

Dana Grinberga