Why You Should Make Walking Your Anchor Habit

The habit of stick-to-itiveness isn’t something anyone is born with. It’s a skill—a superpower—you build one small, consistent step at a time.

One of the biggest drivers behind my work is this: I want to arm you with tools and strategies you can actually use. Not just to change one habit or behavior, but to keep growing, so that eventually, you don’t need me at all. (Seriously, the less you need me, the better.)

Enter: anchor habits. These little power moves are at the heart of what I teach because, in the game of consistency, they’re no-brainers—no willpower required (well, not much anyway).

So what are anchor habits?

They’re those simple, daily practices you treat as non-negotiable—like brushing your teeth or putting on deodorant. Think of them as the rock-solid foundation for bigger, more ambitious habits. Anchor habits aren’t flashy or complicated and are designed to be ridiculously sustainable.

Every time you follow through on an anchor habit, you’re not just doing the thing—you’re proving to yourself that you can. You’re wiring your brain to believe: “I’m someone who shows up.” And that belief? It’s one of the secrets to tackling bigger, more life-changing goals.

Anchor habits are built on the idea of “small wins” or the 1% rule and are achievable even on your hardest days. Which is a key reason I recommend them to almost everyone. That and the fact that they’re loaded with benefits for your mind, body, and soul.

With that explanation to go on, let’s break down why walking is the perfect anchor habit for so many people. Rain or shine, at home or on the road, in good times or tough moments—walking is doable!

1. Walking Builds Motivation

According to psychologist and motivation researcher Dr. B.J. Fogg, consistent actions, no matter how small, build lasting habits. It took me years after reading his work—and a deep dive into neuroscience—to fully understand why: small, consistent actions create a sense of accomplishment by releasing dopamine in the brain. That dopamine hit isn’t just feel-good fluff; it’s your brain’s way of saying, “Hey, let’s do that again!”

Think of a good anchor habit, like walking, as a daily supplement for your whole self. It strengthens you physically, sharpens you mentally, uplifts you emotionally, and nourishes you spiritually—especially when you walk in nature or during the calm of the evening. It can even take your overall sense of life satisfaction up a notch!

2. Walking Builds Mental Strength

Just the act of choosing to go for a walk (rain or shine!) is a huge mindset shift. Dr. Kelly McGonigal, a health psychologist, says that each time we follow through on a commitment to ourselves, we strengthen what’s called “willpower resilience.”

Every time you get out there, you’re flexing that resilience muscle—growing your mental strength by sharpening your self-discipline, dialing in your focus, and proving to yourself that you can stick with things.

3. Walking Builds Exercise Consistency

Want to get fit but struggling to stick to a routine? Walking is the best exercise to center your physical fitness plan around and is one of the easiest exercises to get started. You don’t need special equipment, a gym membership, or much time. You just lace up your sneakers and go.

Neuroscientist Wendy Suzuki explains that even moderate exercise like walking creates immediate changes in the brain, like increased levels of BDNF (brain-derived neurotrophic factor), which supports neuron growth and brain health. After walking for a while, you may find yourself showing up for that daily walk because your brain actually craves it.

4. Walking Helps You Problem-Solve and Process Stuff

Ever feel like your thoughts are spinning in circles, and you just can’t seem to break free? Walking can help you with that! It’s not just exercise—it’s therapy in motion.

When you walk, your body’s natural rhythm has a calming effect on your mind. The movement helps quiet overthinking and creates the mental space to process what’s bothering you. It’s like giving your brain a chance to breathe, sift through the noise, and sort things out.

For those who struggle with mental health challenges, walking can feel like a lifeline. It grounds you in the present, helps release pent-up tension, and offers clarity when emotions feel overwhelming.

The next time you’re caught in a mental loop or grappling with a tough decision, try using “walking as therapy.”

5. Walking Helps Creativity

Calling all overthinking creatives (that may be an oxymoron, but oh well)! Walking is great for you and should be your anchor habit, especially if creativity is how you make a living. Seriously, as a daily habit, walking can help you shine in your career.

A study from Stanford University found that walking boosts creative output by an average of 60%. Walking engages both sides of the brain, thanks to the movement’s rhythmic nature, which enhances what's called "divergent thinking." This type of thinking is essential for brainstorming, problem-solving, and finding creative solutions. Even the greats—like Steve Jobs—were known for their walking meetings.

If you’re ever stuck on a project, a walk can literally jog your brain into action; and as a regular habit, it’s a way to carve out a pocket of “me time” for uninterrupted thinking which can sharpen your overall creativity.

6. Walking Melts Away Daily Stress

We can’t talk about walking without touching on its stress-busting benefits. Physical activity naturally reduces cortisol levels (your stress hormone), and just 20 minutes of walking can lead to mood-boosting endorphins.

Dr. John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain, points out that exercise, even low-intensity movement like walking, rewires the brain to be less reactive to stress. When you walk regularly, you’re essentially training your brain to chill out, making you more resilient in the face of daily stressors.

Walking doesn’t just help you cope with stress—it equips you to handle it better overall.

7. Walking Builds Discipline and Self-Control

Here’s a bonus benefit of a daily walk: it helps you develop self-control. By simply making yourself get up and walk, you’re setting a small but powerful boundary with yourself: you’re telling yourself that this is important. Over time, this helps build discipline. Psychologist Angela Duckworth, known for her work on grit, emphasizes that consistent, repeated actions are essential for building self-discipline. The beauty of walking is that you don’t have to be “in the mood” or have a huge burst of energy to do it—you just put one foot in front of the other. And that simplicity is exactly what makes it so effective for building grit.

8. Walking Helps You Develop Food Discipline

Let’s be real—most of us have reached for snacks when we’re bored, stressed, or just stuck in the “I need something” mindset. That’s where walking can swoop in as your secret weapon for food discipline.

When you take a walk instead of heading to the fridge, you’re doing two important things. First, you’re creating space between the impulse to snack and the action. It gives you time to ask yourself, “Am I really hungry, or am I just trying to distract myself?”

Second, walking helps regulate your mood and stress levels, which are two major drivers of emotional eating. Feeling overwhelmed? A quick stroll can calm your nervous system and help you feel more in control—without that sugar crash later.

Walking has some serious dietary perks too! A short walk can curb cravings for sugary snacks and support digestion, especially if you deal with bloating, constipation, acid reflux, or IBS. Walking after meals helps food move smoothly through your system, easing discomforts like gas and abdominal pain.

9. Walking Helps You Sleep Better

Sleep is a powerhouse habit for building stick-to-itiveness, and anything that improves our sleep naturally boosts our ability to stay consistent. Walking can be so beneficial to your sleep.

Research published in Sleep Health found that walking positively impacted participants' sleep quality, especially among women, with noticeable benefits almost immediately. The study, which included 59 participants (72% female), showed that regular walking improved sleep length and quality, which in turn helps you wake up refreshed, focus better, and stay on track with other habits.

Better sleep equals better consistency.

10. Walking Can Be a Social Habit

Another bonus? Walking is something you can easily rope others into doing with you—whether it’s a friend, a family member, roommate, or even a co-worker. In fact, many workplaces now have walking clubs, where co-workers gather for a quick walk to break up the day or use as seasonal fitness challenges.

When others are involved, they help you stay consistent, because we don’t like looking bad to others. The accountability and shared commitment make it easier to stick to the habit, and the camaraderie makes it more enjoyable.

As a social habit, it’s such a great way to bond. Some relationship experts, even recommend a daily walk to help couples stay together and build better communication skills.