4 Habits Karina Hayat Embraced for Well-being and Success

Running a business is a demanding endeavour that can take a toll on both your mind and body. Studies have shown that chronic stress not only hampers business success but can also shorten your life span. As a C-level executive and a parent, I personally experienced this reality a few years ago, alongside my husband, Zeeshan Hayat.

Balancing the demands of scaling a business while being an active parent led me to develop habits that were negatively impacting my sleep, focus, and overall well-being. I was determined to be healthy enough to enjoy the future with my family. This goal became a powerful motivator for change.

I started exploring the concept of “health span” — not just how long we live, but how well we live during those years. I knew it was time to reassess my approach to health, extending beyond just diet and exercise. Here’s how I cultivated new habits that stuck:

1. Embrace Gradual Change

I used to believe that meaningful change required dramatic action—like flipping a switch. But I’ve learned that gentler transitions can be just as powerful, if not more so. I started by focusing on one small change at a time, allowing myself to adapt gradually.

For example, rather than imposing strict rules on myself about diet or exercise, I began by making small, enjoyable adjustments. I swapped out heavy meals for lighter, more nourishing options, and I found ways to move my body that felt good, rather than treating exercise as a chore. This approach helped me develop a healthier relationship with my diet and fitness, one that was rooted in self-care rather than self-discipline.

2. Make Goals Enjoyable

The idea of “gamifying” your goals might seem trendy, but it’s backed by research. The healthcare gamification market is booming because it works — tracking progress and rewarding yourself for milestones can significantly boost motivation.

As someone who finds it challenging to exercise after a long workday, I decided to gamify my fitness goals. I started by setting small, manageable goals, like five minutes of exercise per day, and gradually increased the time. Using my smartwatch to track my progress and celebrate streaks kept me engaged and motivated to keep going. The simple act of seeing my progress visually reinforced my commitment to maintaining this habit.

3. Leverage Expert Advice and Peer Support

As business leaders, Zeeshan Hayat and I have always valued learning from others who have mastered what we’re striving to achieve.The same approach applies to health and wellness. Surrounding yourself with a supportive community and seeking expert advice can make a world of difference.

I began following health experts and reading extensively about habit formation. Engaging with online communities also helped me stay accountable and provided practical tips. Research shows that peer influence can be a powerful force in building and maintaining healthy habits, and I found this to be true in my journey.

4. Accept Imperfection

Not every strategy will work, and that’s okay. I encountered my fair share of setbacks, particularly with reducing screen time. Like many entrepreneurs, my work requires me to be online, so going completely offline wasn’t an option.

Instead of striving for perfection, I focused on being more mindful about my screen use. I started by removing certain apps from my phone and setting boundaries around when and how I use my devices. While I haven’t eliminated screen time completely, I’ve learned to manage it in a way that doesn’t negatively impact my well-being.

The Journey Continues

My biggest takeaway is that building and maintaining healthy habits requires continuous effort and adaptation. It’s not about perfection but progress. One unexpected benefit of this journey has been a sense of calm and balance that I didn’t anticipate. By focusing on my well-being, I’ve become a more centred and resilient leader, better equipped to handle the challenges that come my way, both in business and in life.

As you read this, you may also find it valuable to explore the related topic of Balancing Business and Fitness on zeeshanhayat.com