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Focusing on small, consistent actions, Heather shares how these can lead to significant physical, mental, and emotional improvements. She discusses concepts from yoga philosophy, such as Saucha (cleanliness) and Pancha Koshas (layers of being), and how they can be integrated into daily routines to create lasting change. Heather also highlights the importance of mindful leadership, breaking free from all-or-nothing thinking, and setting realistic, sustainable goals. Listeners are encouraged to adopt small, intentional habits and rituals that build trust and lead to greater overall well-being.
00:00 Introduction: Overcoming Overwhelm
00:33 The Power of Small Moves
02:52 Yogic Wisdom for Daily Life
07:16 Mindful Leadership Strategies
11:10 Breaking Free from All-or-Nothing Thinking
16:32 Conclusion and Resources
Have you ever felt like you’re constantly starting over?
Like you’re juggling a thousand things and just need a full day to reset your life, but can barely find 10 minutes for yourself?
You’re not alone. And more importantly, you’re not stuck.
What if I told you that the path to feeling energized, focused, and aligned isn’t through massive overhauls or all-or-nothing thinking, but through small, consistent, intentional moves?
This is where real transformation begins. Not in a 30-day blitz or a weekend reset, but in the small things you do daily that anchor you to the version of yourself you’re becoming.
Momentum Lives in the Micro-Movements
The myth of overnight transformation is everywhere:
“Drop 20 pounds in 30 days.”
“Write your book in one weekend.”
“Reset your entire life in one magical morning.”
Sounds powerful, right? But here’s the truth:
Sustainable success doesn’t come from massive action. It comes from daily consistency.
In both yoga and leadership, this is echoed in ancient wisdom and modern science alike.
Yogic Wisdom: Clear the Clutter with Saucha
In yoga, we embrace the principle of Saucha, purity and cleanliness. But it’s not just about physical hygiene. It’s about clearing away what doesn’t serve us, mentally, emotionally, and energetically—so our energy can flow freely.
Think of your life like a river. When your days are cluttered with to-dos, digital noise, and mental fog, that current gets blocked. You get stuck. Stagnant.
Small acts of Saucha can restore that flow:
- Wiping down your yoga mat
- Drinking water before your coffee
- Cleaning one drawer in the kitchen
- Putting your phone away during meals
- Taking 3 deep breaths before you dive into your day
These tiny rituals are powerful.
Start with the Body: The Annamaya Kosha
According to yoga philosophy, our first layer of being is the Annamaya Kosha, our physical body. It’s the foundation. If your body isn’t nourished, hydrated, rested, and moved, everything else in your life struggles to function.
And yet, taking care of your body doesn’t have to mean a 90-minute workout or a gourmet meal prep marathon.
It’s:
- A 10-minute stretch between meetings
- A walk around the block after dinner
- Choosing a nourishing meal over fast food
- Going to bed 30 minutes earlier
These are small moves with big results.
Mindful Leadership Starts With You
You don’t have to manage a team to be a leader.
You are the leader of your own life. Your energy, your mindset, your habits.
This is what I call mindful leadership:
Leading yourself with consistency, clarity, and intention so you can lead others (and your own goals) from a grounded place.
It’s about building trust with yourself. Every time you show up for yourself, even in a small way, you prove to your brain: “I can do hard things. I can follow through.”
That’s how confidence is built. One small move at a time.
Ditch the All-or-Nothing Thinking
If I can’t work out for 30 minutes, I might as well skip it.
If I ate one “off-plan” meal, I’ve blown the whole day.
If I can’t do it all, I won’t do anything.
Sound familiar?
That’s the trap. That’s the mindset that keeps you stuck.
Instead, what if you reframed it as:
“I have 10 minutes. What’s one thing I can do for myself right now?”
That shift alone will unlock the consistency you’ve been chasing.
Tapas + Ahimsa: The Inner Fire of Progress
In yogic philosophy, two more principles guide this approach:
- Tapas (self-discipline): Show up with consistent, devoted effort—not for perfection, but for progress.
- Ahimsa (non-harming): Be kind to yourself. Don’t set yourself up with impossible standards or beat yourself up for not doing “enough.”
Small steps, consistently. That’s where transformation lives.
Try This Today:
Here are three ways to build momentum right now:
- Morning Mindset Check-In
Before the day takes over, take 3 deep breaths. Ask:
What’s the most important move I can make today? - Schedule a Micro Ritual
Block 10–15 minutes on your calendar for a daily ritual: a walk, a stretch, a quiet moment. Protect it like it’s a board meeting. - Celebrate One Win
At the end of your day, write down one small win.
Did you hydrate? Did you pause before reacting? Did you say no to something that drained you? That’s a win.
These rituals aren’t your backup plan.
They are the plan.
💫 Want to Get Started?
Download my free Yoga Kickstart Guide for simple moves you can do anytime, anywhere:
👉 yogakickstart.sorellawellness.co
Or if you’re part of a team or organization looking to explore mindful leadership through wellness, check out my Corporate Wellness Offerings:
👉 heathermonthie.com/corporatewellness
Remember:
Small moves create big momentum.
Start where you are. Stay consistent. Trust yourself.
You’ve got this.
Q&A: Small Moves, Big Results
Q1: How do I know which small moves actually matter for my goals?
A: The most effective small moves are the ones you can repeat consistently and that move you even 1% closer to how you want to feel. Start by asking: What drains me? What energizes me? Then choose one small daily action that clears clutter (mental, physical, or emotional) or supports your energy. It might be as simple as drinking water before coffee, putting your phone down during meals, or taking a 10-minute walk. Momentum builds from there.
Q2: I always fall into all-or-nothing thinking. How do I break the cycle?
A: Start by catching the thought: “If I can’t do it all, I won’t do it at all.” Then ask, “What CAN I do today?” Ten minutes of movement is better than none. One clean drawer is better than a messy house. One strong choice creates a ripple. Instead of perfection, aim for presence. Over time, this reframes your identity from “someone who starts and stops” to “someone who shows up consistently.”
Q3: How do I stay consistent when life keeps getting in the way?
A: Life will get in the way. That’s why your habits must be flexible, not fragile. Build tiny, stackable rituals into your day, like stretching while the coffee brews or journaling one win before bed. These habits take less time than scrolling your phone but have a far greater impact. Don’t aim to be perfect. Aim to return to your routine quickly when things get messy.
Q4: What does Saucha have to do with my wellness routine?
A: Saucha, one of the yoga niyamas, is about cleanliness, not just of your space, but of your thoughts, energy, and intentions. When your environment is cluttered or your mind is overloaded, energy stagnates. Practicing Saucha helps you clear space, physically and emotionally, so your energy can move freely again. It’s less about scrubbing your counters and more about asking: What needs clearing so I can show up fully today?
Q5: I want to lead myself better.What does mindful leadership really look like?
A: Mindful leadership begins with self-alignment. It’s not about controlling others. It’s about managing your own energy, reactions, and focus. When you lead yourself with intentional habits, self-trust, and grace, others feel your steadiness. Start with daily breathwork, reflection, or movement. Then extend that presence into your communication, your work, and your relationships. Leading yourself is leadership.
Q6: What should I do when I feel like I’ve already failed?
A: Reframe it. You didn’t fail. You paused. One “off” day (or week) doesn’t erase your progress. Your next small move is what matters. Try this: write down one small win you did have (even if it’s just drinking your water or choosing rest). Small wins reset your nervous system, restore momentum, and rebuild belief in yourself. You’re never starting from scratch. You’re starting from experience.
