Why You Keep Scrolling, Snacking, or Skipping That Walk—and How to Stop Without Shame

OK, so I was making my breakfast. (Wow Becky, what an insight—thank you for sharing that with us!) Bear with me.

One thing I love is sugar-free hazelnut syrup in my coffee. I put it in the milk frother with my milk for a delicious morning treat. But this morning I had a genius thought: my eggs are always too hot when I eat them, so I burn my mouth because I rush. So I thought—make the eggs first, let them cool while I feed the boys. Great idea!

I got the milk out, added a splash to my microwave dish for the eggs, then put the milk for coffee in the frother. Grabbed the eggs, cracked them, put them away (because I'm a tidy girl), and then… I reached for the syrup. Yep. Straight into the eggs. Face palm.

I didn’t do it because I’m an idiot. I did it because my brain is patterned. The frother is right behind the microwave dish. My brain was following the well-worn track.

That made me think about the habits we have.

Have you ever walked into a supermarket and they’ve moved everything? You wander aimlessly, annoyed, spending double the usual because you’ve seen things you didn’t even know you needed? That’s marketing. And that’s our brains too.

If you're struggling to motivate yourself, it's not because you're weak—it’s because your brain and body are wired for what they usually do. And unless that pattern is interrupted, they’ll just keep doing it.

The tricky part is that we don’t see the pattern because our internal marketing team—those stealthy cast members—come out like Disney staff flipping Halloween into Christmas overnight. It’s seamless. Invisible. But the world looks completely different afterward.

So how do we change?

Interrupt yourself.

Want to stop scrolling your phone? Imagine it’s covered in green slime. Hold it. Feel that imaginary gloop. Put it down. Try to pick it back up—sticky, slimy, nope. Still want to scroll? Maybe not.

Want to go for a walk instead of sinking into the sofa? Hold your remote and imagine it’s a helium balloon, pulling you back to your feet. Now have fun with it: turn it into a wand. A sword. A lightsaber. Cast a spell on your partner. Duel the dog. Slay the sofa monster.

Big silly movements. Play. Fun. Then just… put your shoes on. That’s it.

After a few of these little play sessions, your brain will start associating movement and walks with joy, not just “exercise.” And you might want to keep the play part in too (which I am 100% here for).

James Clear says to put obstacles in your way—like hiding the biscuits in the shed. I want to yes, and that.

Block the habit, yes—but also bring your body into it. Feel the shift.

🟢 If it’s something you don’t want—create a feeling of disgust (picture Disgust from Inside Out).

🟡 If it’s something you do want—invite in Joy (yes, Joy from Inside Out).

We’re not just hacking habits—we’re re-enchanting them.

With awareness, a little imagination, and a spark of play, you can rewire your whole life. Disney stealth mode? We see you now.

And Queen? You’ve got the wand.