Crowding Out the Negative: Incorporating Habits That Nourish Your Life
Have you ever tried to make a big life change and felt like you were fighting a battle of willpower? Maybe you vowed to cut out sugar, caffeine, or takeout—only to feel deprived, frustrated, and eventually, right back where you started. The problem with this all-or-nothing approach is that it often feels like punishment—a rigid set of rules about what you can’t have.
That’s why I love the crowding out method, a concept I learned through my training at the Institute for Integrative Nutrition (IIN). Instead of focusing on restriction or completely overhauling your habits overnight, this method takes a gentle, intentional approach. You don’t have to obsess over eliminating habits or foods that no longer serve you. Instead, you start adding in healthier, more aligned choices—and over time, they naturally take up more space, making the less supportive habits fade away on their own.
This shift in mindset completely changed my relationship with caffeine. I used to start my mornings with coffee simply out of habit. It wasn’t something I thought much about—it was just part of my routine. But when I got curious about how I actually wanted to feel in the morning (grounded, clear-headed, and calm), I realized my daily caffeine rush didn’t always align with that intention.
Rather than forcing myself to “quit coffee” cold turkey, I took a different approach. As I ran out of my usual beans, I experimented—swapping in a mushroom latte or a warm, frothy decaf London fog. It felt like an upgrade instead of a loss. I still had my comforting morning ritual, but now it was something that truly supported my energy levels. No deprivation, no guilt—just a small, mindful shift that worked with my body rather than against it.
And that’s the beauty of the crowding out method: it’s not about restriction—it’s about addition. Whether it’s adding more whole foods to your plate, moving your body in ways that feel joyful, or carving out space for mindfulness, the focus is always on what you gain, not what you lose.
Why the Crowding Out Method Works
Traditional diet culture and self-improvement plans often focus on what you shouldn’t do—cutting out sugar, eliminating carbs, quitting social media, or forcing yourself into an intense workout routine. But these approaches can leave you feeling deprived and disconnected from what actually works for you.
The crowding out method flips this script by focusing on abundance rather than deprivation. When you start adding in healthier, nourishing choices, you’re not just making surface-level changes—you’re shifting your habits in a way that feels natural and sustainable. Over time, the things that no longer serve you naturally take a back seat.
The key to success? Patience and consistency. This isn’t about quick fixes or overnight transformations—it’s about building small, meaningful habits that last.
How to Implement the Crowding Out Method
If the idea of “adding more” instead of “taking away” resonates with you, here’s how to start making gentle, lasting changes—without the stress of restriction or perfection.
1. Get Curious About Your Current Habits
Before making any changes, start with awareness. So often, our daily habits are on autopilot—we go through the motions without really thinking about why we do what we do. The first step in the crowding out method is simply noticing your routines without judgment, just curiosity.
Take a few days to observe:
- What are the habits you engage in without thinking?
- Which ones make you feel energized, grounded, and aligned?
- Which ones leave you feeling drained, stressed, or out of sync?
Rather than labeling your habits as “good” or “bad,” think of them as either supporting or depleting your well-being. The goal isn’t to criticize yourself—it’s to build awareness so you can make intentional shifts.
Try This: Habit Awareness Exercise
For 2–3 days, keep a small journal (or use your phone’s notes app) to track your habits and how they make you feel. No pressure—just quick notes like:
Morning: Drank coffee → felt jittery mid-morning
Afternoon: Scrolled Instagram for 30 minutes → felt unfocused afterward
Evening: Made a nourishing dinner → felt grounded and satisfied
Once you have some insight into your patterns, ask yourself:
- Which habits energize you? Maybe it’s a morning walk, a nourishing meal, or a deep breath before starting work.
- Which habits drain you? Maybe it’s skipping meals, late-night scrolling, or reaching for caffeine out of habit rather than need.
Example: If you notice that starting your day with social media makes you feel anxious or scattered, try “crowding out” that habit by introducing a new morning ritual. Instead of reaching for your phone first thing, you could:
- Make a cup of herbal tea and sip it slowly before checking notifications.
- Spend five minutes journaling to set an intention for the day.
- Do a quick stretch or breathwork exercise to wake up your body mindfully.
The key here isn’t to force yourself into a rigid routine—it’s to replace habits that drain you with ones that uplift you. By making small, intentional swaps, you’re allowing positive habits to take up space naturally, without feeling like you’re depriving yourself.
2. Start Small—One Step at a Time
The magic of this method is that it doesn’t require an extreme overhaul. Focus on one small, intentional shift at a time.
Here are a few easy ways to start:
- Nutrition: Instead of eliminating processed snacks, add one serving of colorful vegetables to your meals each day—toss spinach into your smoothie or roast sweet potatoes for dinner.
- Movement: If you want to be more active, start with 10 minutes of movement that feels good—like stretching, a short walk, or dancing to your favorite song.
- Mindfulness: Want to reduce stress? Introduce a simple practice, like three deep breaths before transitioning between tasks or writing down one thing you’re grateful for before bed.
Example: If your goal is to drink less soda, start by drinking a glass of water before reaching for a can. Over time, your body may naturally crave water more, without you forcing yourself to “quit” soda.
3. Focus on Addition, Not Subtraction
Instead of fixating on what you can’t have, shift your mindset to what you’re bringing in.
This works beautifully with food:
- Add more whole foods like fruits, veggies, and healthy fats, and over time, processed foods naturally become less appealing.
- Introduce a mindfulness practice, and you may find yourself needing fewer distractions like stress-scrolling or emotional eating.
- Add more connection with loved ones, and you may notice a natural decrease in isolating habits.
Example: Instead of cutting out dessert, crowd it out by adding a bowl of fresh fruit alongside your usual treat. Eventually, your cravings may shift to healthier, naturally sweet options.
Celebrate Small Wins (and Make It a Game!)
One of the most overlooked parts of building sustainable habits is taking the time to celebrate your progress—no matter how small it may seem. Lasting change isn’t about massive overnight transformations; it’s about small, consistent shifts that add up over time.
When you acknowledge your wins—big or small—you reinforce positive behaviors, making it easier to stick with them. Plus, celebrating your efforts reminds you that this journey isn’t about perfection, but about showing up for yourself, one step at a time.
Gamify Your Growth: The 2025 BINGO Style
This is the perfect time to introduce a fun and motivating system I recently heard about from one of my daughters—her 2025 BINGO Challenge.
Here’s how it works:
✅ She created a BINGO-style card for the year, filling each square with a mix of small daily habits, personal growth goals, and fun experiences she wants to achieve in 2025.
✅ As she completes each goal—whether it’s drinking more water for a week, starting a creative project, or taking a fun trip—she checks off a square.
✅ Once she completes a full row, column, or diagonal BINGO, she treats herself guilt-free from a pre-selected list of rewards she’s been excited about. It’s a fun way to stay motivated while celebrating progress, big or small!
Make Your Own 2025 BINGO Board
You can fill your BINGO card with anything that excites and inspires you—wellness habits, self-care rituals, creative goals, or new experiences. Here are some ideas to get you started:
Wellness & Self-Care BINGO
- Drink 8 glasses of water daily for a week
- Take a tech-free evening once a week
- Try a new herbal tea blend
- Get outside for fresh air and movement
- Stretch for 5 minutes every morning for 30 days
Personal Growth BINGO
- Read a book that expands your mindset
- Start a gratitude journal
- Meditate for 10 days in a row
- Try something outside your comfort zone
- Set (and honor) a boundary that protects your energy
Joy & Fun BINGO
- Plan a day trip to somewhere new
- Try a new recipe or restaurant
- Have a solo self-care day
- Listen to an album start to finish with no distractions
- Send a handwritten letter to a loved one
The beauty of this approach? It turns self-improvement into a game, rather than a rigid to-do list. Instead of thinking, I have to do all these things to be better, you shift into a playful, goal-oriented mindset where each habit you build is another step toward something exciting.
Example: If one of your BINGO squares is “Take 10 Daily Walks,” you might reward yourself with a cozy new hoodie for your walks or a new playlist to keep things fresh once you check it off.
By turning progress into a game, you remove the pressure and make personal growth something you genuinely look forward to.
Celebrate Progress and Make the Method Your Own
The beauty of the crowding out method is that it’s flexible—you get to create small, sustainable shifts that feel good to you. There’s no need to rush or aim for perfection. Instead, you can experiment, explore, and trust the process as you introduce habits that nourish your body and mind. Along the way, celebrating your progress is essential to keeping the momentum going and making the journey feel rewarding.
Simple Ways to Celebrate Progress
Celebrating doesn’t have to be elaborate; small acknowledgments can go a long way in reinforcing positive change. Here are a few ways to make it fun and meaningful:
Tune into how you feel – After making a nourishing choice, pause and notice how your body and mind respond. Do you feel lighter, more energized, or calmer? Acknowledge that shift and remind yourself, This is why I’m making these changes.
Reflect in a journal – Keep a “wins” list where you jot down small victories, like:
- “I swapped my afternoon soda for herbal tea.”
- “I moved my body today, even if it was just stretching.”
- “I set a boundary that honored my well-being.”
Use the 2025 BINGO System – Turn your progress into a game by filling a BINGO-style card with small daily habits, personal growth goals, and experiences that excite you. Each time you complete a task—whether it’s drinking more water, going for a walk, or planning a self-care day—check off a square. When you hit a full row, column, or diagonal, treat yourself to a guilt-free reward!
Acknowledge that showing up is enough – Progress is progress, no matter how small. Even if you only managed 10 minutes of movement today instead of 30, that’s still 10 minutes more than yesterday. Small wins build momentum, and momentum leads to lasting change.
Example: If you’ve started adding daily walks to your routine, take a moment to appreciate:
- How your body feels stronger with each step.
- How your mind feels clearer after time outside.
- How your mood feels brighter from the fresh air and movement.
Making It Fun and Personalized
Think of this journey as a self-care adventure, where each step you take brings you closer to the life you want to create. Whether you use the BINGO challenge, a journal, or simply reflect on your wins each day, remember that every small action contributes to something bigger.
You’re not just changing behaviors—you’re building a life that aligns with your values, supports your well-being, and feels good to live in. And that’s something worth celebrating every step of the way.
Your Turn
Have you tried the crowding out method in your own life? Maybe you’ve started adding more nourishing meals, moving your body in ways that feel good, or making space for mindfulness. However it’s showing up for you, I’d love to hear about it!
Drop a comment below and let’s inspire each other to create space for what truly serves us.
Thanks for being here and sharing this journey with me—one mindful choice at a time. Take what resonates, leave what doesn’t, and remember, small shifts lead to big transformations.
Quick note: This content is for inspiration, not medical advice. Always listen to your body, trust your intuition, and check in with a healthcare professional when making decisions about your wellness. You know yourself best, and these tools are here to support your unique path.
Until next time, stay grounded, stay well, and stay elevated!
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