How Your Environment Sabotages Your Goals – and How to Fix It

The year was 2017, and I had just committed to a life of health and wellness and never considered my environment. I thought everything was good- except for one glaring issue: I disliked cooking. Not just a little—I despised it. I’d been saying it for years, like some sort of mantra: “I don’t like to cook.” The thought of spending hours chopping vegetables felt like my own personal nightmare.

One weekend that February, my parents came over, and my mom caught me mid-struggle,
valiantly attempting to chop tomatoes. And when I say “attempting,” I mean it in the loosest sense. She stood there, silently observing, until finally, she couldn’t take it anymore. “Athena,
prepping would be a lot easier if you had a sharp knife,” she said, grabbing the sorry excuse for
a blade out of my hand. With the precision of a ninja, she demonstrated that my knife wasn’t
even sharp enough to cut her finger. Then she turned to me with that universal mom look and
said, “Why are you trying to make this harder than it should be?”

I just stood there, absolutely dumbfounded. A sharp knife? Suddenly, everything made sense.
No wonder I didn’t like cooking. I was unintentionally making it harder on myself. I can laugh
about it now because I love cooking. But back then, that moment sparked a complete overhaul
of my kitchen tools—and my mindset. If I was going to stick with my goals, I needed the right
tools to make it easier (and less likely to make me want to cry over tomatoes).

Addressing your environment is such an underrated strategy in any health transformation. Just
like a sharp knife can transform your cooking experience, the tools and spaces around you can
either set you up for success or sabotage your efforts. Nutrition and movement are key to any
transformation journey, but what about your environment? It’s everything. Set up your surroundings to work with you, and suddenly consistency feels easier, stress levels can drop, and—dare I say it—the process can become enjoyable.

3 Ways to Optimize Your Physical Environment

Declutter

Take a look around—does your space feel calm and organized, or like a bomb just went off?
Clutter isn’t just about messy aesthetics; it sneaks into your mental and physical health. It
bombards your senses, signaling unfinished tasks and stirring guilt or anxiety. It overloads your
brain, like constant background noise, impacting focus and productivity. Worse, it fosters
negative self-talk: “I can’t even get organized… I’m a failure.”
Disorganized spaces nudge you toward impulsive, unhealthy choices, like snacking or skipping
workouts. Clutter creates barriers—mentally, physically, and emotionally—blocking your progress. Decluttering isn’t just tidying up; it’s self-care so let’s clear a path.

Turn the next month into “Mission & Declutter 2025”; Dedicate 45 minutes daily to clearing out the chaos. By the end of February, you will feel different in the best possible way. Not sure where to start? Borrow my list, edit it to make it your own, and chip away one task at a time. It’s
a fresh start without the overwhelm, and you might even find that thing you’ve been “meaning to
look for.”

Organize

Make your pantry, fridge, and freezer your friends! If your pantry or fridge is a chaotic mess, it’s
no surprise if you slam the door and order takeout. The goal here is to create awareness and
make intentional choices. If a tool or ingredient isn’t being used—like that dusty juicer or expired
lentils—it’s time to let it go and replace it with foods you actually enjoy and will eat. Start by
evicting expired items and those sneaky things that don’t support your goals. You decide
whatever those are. In your fridge, give prime real estate to all the fresh fruits, veggies, and
meal-prep goodies.

And your freezer? That’s where you can put the “Nope, not today” dinners. These are the pre-prepped meals for those moments when cooking feels impossible.

What if everyone in your house doesn’t eat the same way? Trust me, I understand. When my
grown nephew moved in for two years, he brought an army of temptation: six packs of
donuts and chips that I swore I wouldn’t touch (I lied). It turned my world upside down. If you’re
in the same boat, I get it. The key is learning to navigate these things, and while it might not be
perfect, it’s a start. That’s where designation comes in.

Designate

Out of Sight, Out of Mind Zone: Assign a cabinet or shelf for foods that don’t align with your
goals. Keep them tucked away so they’re not staring you down whenever you open the pantry.

Eating Zone: Claim a spot for meals—your dining table, kitchen counter, wherever. It doesn’t
have to be fancy, just functional. This keeps meals intentional and helps you avoid the black
hole of Netflix snacking.

Movement Zone: Create a small space for movement. A 5×5 patch in your living room is all you
need to get in some squats or get your heart rate up.

Meal Prep & Cooking Zone: Stock your kitchen with tools that can help make cooking
enjoyable and meal prep more efficient. Sharp knives, herbs and spices, storage containers,
and a trusty cutting board go a long way.
Relaxation Zone: Design a cozy corner to unwind. Whether it’s a comfy chair or a pile of
blankets, make it your go-to spot for decompression.

Rewards Fund: Set aside designated funds to treat yourself when you hit mini goals. Maybe it’s
that shiny new knife set, a Ninja blender, or the air fryer you’ve been eyeing. Reward your
progress with tools that make this journey more enjoyable—and keep you motivated!
. . . .
Your environment can either support your goals or quietly sabotage them with obstacles. But
take a deep breath—there’s no need for an overnight overhaul. It’s about small, intentional
changes that reduce stress, boost joy, and make showing up just a little easier every day.
Look around this week and ask yourself: what’s one small tweak you can make to create an
environment that works for you? Your future self will thank you.