January 20, 2025 4 Min Read
Small Changes, Big Impact: Tips for Sustainable Health and Self-Care
“Small consistent changes over time are the best way to build habits that truly support your health.”
In this TaskHuman Talks Podcast feature, TaskHuman Coach Jamie Carroll speaks with fellow wellness coaches Roanna Medina and Lila Bergroth. Lila is a mindfulness and meditation coach who helps clients intuitively decompress tension and stress. Roanna helps clients feel empowered and confident through digestion, immunity support, and stress management. Their key takeaways? Acknowledge where you are now and implement small changes that have a big impact.
Watch the videos below with these amazing coaches for top tips to create lasting, sustainable change on your health and well-being coaching journey!
Building Foundational Habits
For Immune Health
Every person’s body is unique, affirms Coach Roanna. With TaskHuman users living all over the globe, different climates and environments impact our bodies uniquely. Roanna encourages approaching dietary changes with curiosity and flexibility, and by enlisting the support of a coach based in your region.
For Neck & Back Pain
For Coach Lila, regulating the nervous system through neuro-fascial health is an important place to start when addressing physical pain in your body. She shares a basic exercise for this foundational tool below.
Identifying & Overcoming Obstacles
Related To Healthy Eating
Cravings are about much more than food. They’re often a result of triggers tied to your emotions, stress, and even dehydration. Coach Roanna shares the need for a holistic perspective to navigating cravings and the ways a coach can support this process.
Related To Fitness & Recovery
When facing obstacles (regardless of the topic), Coach Lila encourages focusing on what lights you up, what excites you, and what keeps you going. Seemingly simple goals and small changes (like doing a daily movement or activity pain-free) can have a big impact on your joy.
Reframing The Role Of Self-Care
For Coach Roanna, self-care is “not a state, but a practice.” It’s something we do consistently to take care of all aspects of our health. Whether physical, mental, emotional, social, or spiritual, it’s less important where you begin since each element contributes to your overall well-being.
Roanna recommends tapping into support from coaches and your wider community to help gain perspective: “You can’t see the picture when you’re in the frame.”
Self-regulation is a non-negotiable form of self-care, according to Coach Lila. “Self-care is not a fad, it’s a required course for everything else.” Lila recommends finding opportunities for grounding and incorporating small meditative movements throughout the day that don’t add to your to-do list.
Coach Tips For Lasting Behavior Change In 2025
From Coach Lila
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Notice what you already do and acknowledge it. This can be a simple practice like having a glass of water and thinking of one thing you’re grateful for as you swallow (connecting gratitude with something sensory). Lila is all about small changes with a big impact that don’t add to your to-do list!
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Assess and reassess: check in with yourself regularly for greater body awareness. Is there currently a movement or action that is difficult for you that you could improve upon? Walking up and down the stairs, doing a lunge, getting into your car, etc.
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Acknowledge and accept who you are. “We always talk about change. I don’t think people need to change. I just think we need to take some of the load off that we put on ourselves.”
From Coach Roanna
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Start with self-awareness. Try to carve out time — ideally at the start of the year — to assess and identify where you are in the different areas of your life. What is your minimum standard in each of these areas?
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Focus on things you want to incorporate into your eating routine, like including more vegetables. This might mean eating a new vegetable each week or trying to cook one in a different way.
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Focus on hydration! This could mean being mindful of when you drink water — such as before and after a meal rather than during a meal — to aid digestion and help break down food.
To learn more about sustaining movement, improving body awareness, and hands-off energy work, engage with Coach Lila’s full podcast recording below and book a session with Lila today!
To learn more about boosting your immunity, understanding the gut-brain connection, and for more tips in creating lasting change, engage with Coach Roanna’s full podcast recording below and book a session with Roanna today!
