How to Fit Rehab into a Busy Life: The Power of Small Habits

Life is busy. Between work, family, social commitments, and just trying to find time to rest, fitting in a rehab program can feel overwhelming. You know you need to do it—you want to feel better, move better, and live without pain—but where do you find the time?

The good news is that you don’t need hours of free time to make real progress. By applying principles from James Clear’s Atomic Habits, you can make rehab a seamless part of your daily routine. Here’s how to integrate small but powerful habits that will get you back to your best without adding stress to your already packed schedule.

1. Make It Easy: Reduce the Friction

One of the key principles of Atomic Habits is that small changes add up to big results over time. Clear emphasizes the idea of reducing friction—making good habits easier and bad habits harder.

Apply This to Rehab:

• Keep your rehab equipment visible – If you need a foam roller, resistance bands, or a mobility ball, don’t hide them in a drawer. Leave them somewhere you’ll see them so they serve as a reminder.

• Pair your rehab with an existing habit – If you always have a coffee in the morning, do your first exercise while the kettle boils. If you watch TV in the evening, stretch or do mobility work while watching.

• Start ridiculously small – If your rehab routine feels like too much, commit to just one exercise per day. It’s easier to build momentum from something small than to try and sustain a massive change all at once.

2. Make It Obvious: Habit Stacking

Clear introduces the concept of habit stacking—linking a new habit to an existing one so that it naturally fits into your routine.

Apply This to Rehab:

• Attach rehab exercises to daily activities:

  • After brushing your teeth → Do 10 reps of a mobility drill.

  • Before your lunch break → Perform a core activation exercise.

  • After putting your kids to bed → Spend five minutes on flexibility work.

The more natural the connection, the easier it becomes to follow through. Instead of feeling like you need to “find time” for rehab, it simply becomes part of your day.

3. Make It Attractive: Reward Yourself

We are more likely to stick with habits that feel good. Clear explains that our brains are wired to seek pleasure and avoid discomfort, so linking a habit to a reward makes it more likely to stick.

Apply This to Rehab:

• Stack your rehab with something enjoyable – If you love listening to podcasts, make it a rule that you only listen to your favorite one while doing your rehab. This way, your brain starts associating the rehab session with enjoyment.

• Use mini-rewards – Give yourself a small win after a rehab session. This could be something as simple as marking it off in a habit tracker (which feels satisfying) or allowing yourself a short break.

• Remind yourself of the long-term benefits – Every session is a step closer to moving pain-free, being able to do what you love, and feeling stronger and healthier. Keeping this in mind helps reframe rehab as an investment rather than a chore.

4. Make It Satisfying: Track Your Progress

Clear highlights the importance of making progress visible. The more we see ourselves improving, the more motivated we become to continue.

Apply This to Rehab:

• Use a simple tracker – Whether it’s a notebook, an app, or a habit-tracking calendar, checking off each rehab session gives you a sense of accomplishment.

• Celebrate small wins – Even a 2% improvement is progress. If you can move better today than you could last week, acknowledge that. Progress, no matter how small, fuels motivation.

• Reflect on why you’re doing it – Keep a reminder of your goal somewhere visible. Whether it’s getting back to running, lifting your kids without pain, or just feeling stronger day to day, keeping the bigger picture in mind keeps you motivated.

5. Make It Fit Your Life: The Two-Minute Rule

One of the biggest hurdles to rehab is the idea that it takes too long. Clear’s Two-Minute Rule states that if a new habit feels overwhelming, scale it down to something that takes two minutes or less.

Apply This to Rehab:

• Break it down – Instead of thinking about doing a full 20-minute session, just commit to one stretch or exercise. Once you’ve started, you’re likely to do more.

• Have a minimum viable routine – On busy days, commit to just one or two movements. Something is always better than nothing.

• Be flexible, not perfect – Life happens. Some days you’ll do a full rehab session; other days, you might only do one exercise. That’s okay. Consistency over time matters more than perfection.

The Takeaway: Small Steps, Big Change

Rehab doesn’t have to feel like another overwhelming task on your to-do list. By applying Atomic Habits principles—making it easy, obvious, attractive, and satisfying—you can seamlessly fit rehab into your life without stress.

Start small. Stay consistent. Over time, these small habits will compound into big improvements, helping you get back to doing what you love, pain-free.

Ready to Take Action?

Choose one strategy from this list and apply it today. Whether it’s leaving your rehab tools out, stacking it with another habit, or committing to just one movement, the key is to start. Your future self will thank you!