You’ve built habits that help your pain stay quieter and your days feel easier. The next step is keeping them going, even when life gets busy or pain isn’t on your mind as much. A simple, realistic routine is the best way to hold on to your progress.

Why keeping going matters

Research suggests the benefits of regular activity for long-term pain tend to fade when people stop. Keeping some of your routine going, even a lighter version, helps protect the good days you’ve built.

Your core routine

You don’t need to keep everything up. Many people find it helps to choose a few core habits, such as:

• Your daily VIDA video, or a 30-second video on busier days.
• Regular movement, like walking or an activity you enjoy.
• A good sleep routine.
• One small moment of calm each day.

Fitting it into your life

Linking your habits to things you already do, like a walk after lunch or your VIDA video before your evening meal, helps them last. If one habit stops working for you, it’s fine to swap it for something else that does the same job.

Checking in

Your VIDA pain check-ins and weekly check-ins can help you notice if things start to shift, so you can adjust early.

Enjoying it

The routines that last are usually the ones people enjoy. If an activity feels like a chore, it might be worth trying something different, like a class, a walking group or a new hobby.

Something to try this week

Choose three core habits you’d like to keep for the long term, and link each one to something you already do.

What to take away

• The benefits of regular activity tend to fade when people stop.
• Choose a few core habits to keep, rather than everything.
• Link habits to things you already do, and swap them if needed.
• Routines you enjoy are the ones most likely to last.

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