The Power of Daily Habits: Carrie Speed Of Joyful Rising On How Small Health Changes Can Lead to Big Results
An interview with Dr. Bharat Sangani
Hydration-Drinking enough water might seem simple, but it’s a game-changer for your health. Staying hydrated boosts your energy levels, supports digestion, and keeps your body functioning at its best. One of the easiest ways to get started is to make hydration part of your morning routine. Start your day with a glass of water before your coffee or tea, and carry a reusable water bottle with you to stay consistent throughout the day.
When it comes to health and wellness, small, consistent changes often have the most profound impact. Daily habits, whether in nutrition, exercise, mindfulness, or sleep, can accumulate to create lasting transformations. In this series, we aim to explore the power of small, intentional actions and how they can lead to big health results over time. As a part of this series, we had the pleasure of interviewing Carrie Speed.
Carrie is the founder of Joyful Rising, a wellness and coaching initiative focused on helping individuals and families embrace peace, joy, and personal growth. A certified happiness and mindfulness coach, and yoga teacher, Carrie blends positive psychology, mindfulness, and yoga practices to empower her clients to thrive. With over a decade of experience in social services and a deep passion for supporting foster and adoptive parents, she specializes in working with individuals in the child welfare system to promote emotional resilience and trauma healing. Carrie holds a bachelor’s degree in psychology, is currently pursuing a degree in social work, and is training in yoga therapy. Known for her compassion and approachable teaching style, Carrie is committed to creating transformative experiences that help people reclaim their joy and live with purpose.
Thank you so much for your time! I know that you are a very busy person. Our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’ and how you got started?
I’d love to! I’ve always had a passion for helping others. With a background in psychology and over a decade of experience in social services, I’ve spent much of my career advocating for children and families, especially those navigating the challenges of the child welfare system. But my journey to creating Joyful Rising wasn’t without its own challenges.
For a long time, I struggled with self-doubt and feelings of not being “good enough.” Those experiences shaped my understanding of resilience and sparked a deep desire to create spaces where people feel empowered, not judged.
In my work, I’ve seen firsthand how trauma and stress can take a toll on families and individuals. At the same time, I’ve also seen the power of healing and growth when people are given the right tools to regulate their emotions and find peace.
For me, yoga and mindfulness became those tools. They helped me manage stress, let go of perfectionism, and work through limiting beliefs. Yoga and meditation became more than just a practice — it was a way for me to connect with myself, embrace joy, and find balance.
In 2020, I decided to take this passion further by becoming a certified yoga instructor, and later a happiness and mindfulness coach. I launched Joyful Rising to share what I’ve learned and help others transform their lives. Through Joyful Rising, I’ve been able to blend my personal experience with my professional background to create tools and programs that make a difference. Whether it’s a gentle yoga class, a mindfulness workshop, a holiday peace planner, or happiness coaching, my work is designed to meet people where they are — especially busy moms, foster and adoptive parents, child welfare professionals, and anyone feeling overwhelmed.
My mission is simple, to help others find the joy they deserve by cultivating mindfulness, building emotional resilience, and fostering connection. I truly believe that with the right tools and support, we can all rise above our challenges and embrace the life we’re meant to live.
None of us can achieve success without some help along the way. Is there a particular person that you are grateful for, who helped get you to where you are? Can you share a story?
Being a mother is really my driving force. I want my children to look back one day and know that no matter how hard things got, I chose love, kindness, and joy. I want them to feel proud of the work I do — not because it’s perfect, but because it’s rooted in a genuine desire to help others. I want them to see that it’s possible to rise above life’s challenges and build something beautiful, not just for ourselves but for those around us.
In many ways, my children are my inspiration for Joyful Rising. They remind me daily of the importance of mindfulness, of being present, and of choosing joy even in the small, ordinary moments. Everything I do is with the hope that they’ll carry forward this legacy of love and kindness and, in turn, create their own ripple effect of positivity in the world.
They are my “why,” and I’m so grateful for the way they keep me grounded, inspired, and striving to be the best version of myself. I’m also very thankful for my husband, John, who is my biggest cheerleader.
You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?
Compassion, Resilience, and Authenticity.
Compassion has always been at the heart of everything I do. I’ve been told many times that I have a way of treating people with respect and kindness, no matter their circumstances. One story that stands out is years ago, I had a woman that I only knew as the parent of my daughter’s friend write a letter to me that I had been the only person that was kind to her when they moved to a new town, and she appreciated how I had always made her feel welcome and she was grateful for that. At Joyful Rising, we say, “be kind, choose joy, transform the world”. In my work, I’ve often had to have difficult conversations, but I always make sure they come from a place of love. Compassion doesn’t solve everything, but it creates the foundation for connection.
Resilience has been a key trait that’s carried me through tough times. I was diagnosed with cancer in the fall of 2019, and while it was a very difficult time, I had a lot of love and support. Around Thanksgiving, I hung a piece of wall decor that says “In All Things Give Thanks.” While it was normally autumn decor and normally would have been taken down at Christmas, I decided to keep it up, and it still hangs permanently on my wall. Putting these tools, such as gratitude, into practice in my own life has shown me that resilience doesn’t mean avoiding challenges; it’s about finding the strength to keep going even when the path is difficult. I’m grateful to say that January 2025 will be five years of finishing cancer treatment, and I am healthy and doing well.
I believe authenticity is what allows me to connect deeply with others. People can sense when you’re being genuine, and it fosters trust. A powerful example of this was during one of my yoga classes. A student shared that she had been feeling very disconnected and lonely. I openly shared my own journey, including the struggles I’ve faced with physical limitations and self-doubt. Being vulnerable helped her feel safe and supported, and it created a space where she could embrace the practice on her own terms. She later told me that I have a gift, and she could tell that I was following my purpose. That meant the world to me. Authenticity has been a guiding principle in my work and relationships, and it’s what helps me build meaningful connections with the people I serve.
These traits — compassion, resilience, and authenticity have shaped how I approach my work, my relationships, and my life. Each story is a reminder of why I do what I do and the impact these qualities can have on others.
Can you share a small health habit you adopted that had an unexpectedly large impact on your physical or mental well-being? What inspired you to make that change?
One small health habit I adopted that had an unexpectedly large impact on my well-being is daily meditation. It started as just a few minutes a day — something I decided to try because I was feeling overwhelmed and disconnected during a particularly stressful time in my life.
I was inspired to make this change after reading about how meditation could help calm the mind and regulate emotions. At first, I doubted that such a simple practice could make much of a difference. But I decided to give it a try, sitting quietly for five minutes each morning, focusing on my breath.
What surprised me was how quickly those five minutes began to ripple through the rest of my day. I found myself feeling less reactive in stressful situations, more present with my family, and even more creative in my work. Over time, meditation became more than just a tool to manage stress — it became a way to ground myself and reconnect with what truly matters.
The biggest impact has been on my mindset. Meditation taught me how to observe my thoughts without judgment, giving me the clarity and space to approach challenges with greater compassion and perspective. It’s a habit that started small but has completely transformed how I show up in my personal and professional life.
Now, meditation is a cornerstone of my self-care routine, and it’s something I encourage others to explore. It’s proof that even the smallest changes can lead to profound growth and well-being.
What advice would you give to someone who struggles with consistency? How can they build daily habits without becoming overwhelmed?
If you struggle with consistency, my advice is to start small and focus on habits that truly fit into your life. Often, we get overwhelmed because we think big changes require big time commitments — but the truth is, even a few moments a day can make a huge difference.
First, choose habits that feel manageable and meaningful. For example, if you want to start meditating, commit to just two or three minutes instead of aiming for 20 right away. Or if you’re trying to move more, start with a quick stretch in the morning rather than a full workout.
Next, fit your habit into your day where it makes the most sense for you. Maybe you add it to your morning routine, during a lunch break, or before bed. You can also stack it with something that you’re already doing. For instance, pair meditation or stretching with your shower or when you’re brushing your teeth. What matters is that it aligns with your existing flow rather than feeling like an extra chore.
Finally, treat your habit like an appointment. Schedule it on your calendar or set a reminder on your phone. When you approach it with the same commitment you would give to a meeting or a doctor’s visit, you’re much more likely to show up for yourself. If you miss a day or two, or even a week or two, it’s perfectly fine. Just honor that you needed the break and pick up the practice again.
Consistency isn’t about perfection — it’s about showing up, even in the smallest ways. Over time, these small, intentional moments add up to big changes. Give yourself grace, and remember that it’s okay to adjust as you go. What matters most is that you’re making space for habits that support your well-being.
How do you identify which habits are worth focusing on, and which might not provide meaningful results? Do you use any specific frameworks or tracking methods?
Identifying which habits are worth focusing on starts with understanding your goals and values. Ask yourself: What do I truly want to feel or achieve in my life? If you want more energy, greater focus, or a sense of calm, your habits should align with these deeper desires. I believe that people should really know what their values are and align their routines with those values.
One way I decide which habits to focus on is by considering their potential effect on other areas of my life. A great habit doesn’t just impact one area of your life — it spills over into others. For example, practicing gratitude daily might help you feel more positive, strengthen your relationships, and even improve your resilience in tough times.
I also rely on the Joyful Rising Roadmap I’ve created, which is a framework that highlights habits proven to support our well-being. It combines practices like mindfulness, gratitude, movement, and connection — things we know make a meaningful difference. By using this guide, it’s easier to focus on habits that aren’t just trendy but truly transformative.
As for tracking methods, I’ve found a few approaches that work well, depending on your personality and lifestyle:
Habit Trackers: Use a simple checklist or app to mark off each day you complete your habit. This builds momentum and gives a visual reminder of your progress.
Reflection Journals: At the end of the week, jot down how your habits made you feel. Did they bring you closer to your goals? Did they feel natural or forced? This reflection can help you refine your focus.
Start Small and Scale: Begin with one habit at a time. Track how it impacts your life for a month before adding another. It’s easier to build consistency when you’re not juggling too much at once.
Accountability Partners: Share your habit goals with a friend or join a group. Knowing someone else is rooting for you can boost your motivation.
Ultimately, the most important thing is choosing habits that resonate with you and feel achievable. When you follow a science-based approach, like the Joyful Rising Roadmap, you’re not just guessing — you’re building habits designed to bring meaningful, lasting results.
Can you explain how compounding benefits work when it comes to daily health habits? Have you experienced any surprising long-term transformations from seemingly small changes?
The concept of compounding benefits is simple but powerful: small, consistent actions can lead to significant, long-term transformations. Just like financial investments grow through compound interest, daily health habits build upon each other over time, creating a ripple effect that impacts multiple areas of your life.
For example, let’s say you commit to just five minutes of stretching every morning. At first, it might feel like a minor change, but over time, those stretches improve your flexibility, reduce stiffness, and make you more likely to engage in other forms of movement throughout the day. That small habit doesn’t just improve your physical health — it also boosts your mood, energy levels, and even your productivity.
One surprising transformation I’ve experienced came from incorporating mindful breathing into my daily routine. It started as a simple practice to calm my nerves during medical treatments. Over time, I noticed that this small habit had compounded benefits. When I use this practice in my daily life, I feel calmer, more grounded, and can react better in difficult situations.
What makes compounding benefits so impactful is that the effects aren’t isolated. One small habit often leads to other positive changes without you even realizing it. Drinking more water might lead to more energy, which helps you feel motivated to exercise. That exercise might improve your sleep, which makes you more productive and happier the next day.
The key is consistency. You don’t need to overhaul your life overnight — just start with one or two small, manageable habits. Over time, those small changes stack up, creating momentum that leads to bigger transformations than you ever thought possible. It’s a beautiful reminder that even the smallest steps forward can take you somewhere extraordinary.
What are “5 Health Habits That Lead to Great Results ”?
The first three habits are for physical health, because taking care of our bodies is so important and can set the stage for everything else. I’ve learned what a blessing physical health is, and even if someone has their own health challenges, it’s important to do everything we can to nurture our bodies.
- Hydration-Drinking enough water might seem simple, but it’s a game-changer for your health. Staying hydrated boosts your energy levels, supports digestion, and keeps your body functioning at its best. One of the easiest ways to get started is to make hydration part of your morning routine. Start your day with a glass of water before your coffee or tea, and carry a reusable water bottle with you to stay consistent throughout the day.
- Movement-Incorporating movement into your daily routine doesn’t require a gym membership or hours of exercise. Even a short walk, a few minutes of stretching, or a gentle yoga flow can boost circulation, elevate your mood, and energize your day. Start with just 5–10 minutes of movement whenever it fits into your schedule — these small efforts add up over time and can lead to larger, more consistent habits. My personal favorite is yoga and sometimes I only practice 5–10 minutes, but I always show up for myself in this way. There are studies that show the physical and mental health benefits of yoga.
- Sleep-Quality sleep is essential for overall well-being, yet it’s often overlooked. Establishing a sleep-friendly routine can make all the difference in how you feel each day. Start by creating a calming wind-down ritual, such as limiting screen time before bed, reading, or listening to soothing music. Going to bed at the same time each night helps regulate your body’s natural rhythm, making it easier to get the rest you need to thrive.
- Mindful Breathing- Mindful breathing is a quick and powerful way to calm your mind and reset your nervous system. Just a few minutes of focused breathing each day can reduce stress, improve focus, and help you feel more grounded. One effective technique is box breathing: inhale for four counts, hold for four counts, exhale for four counts, and hold for another four counts. Whether it’s during a break or before bed, this small habit can make a big difference. I recently shared this technique with a friend, and she told me that it helped her get through a health scare. Breathing is one of the easiest, most accessible ways we have to regulate ourselves.
- Gratitude-Practicing gratitude is a simple but effective way to shift your mindset and build emotional resilience. Taking a moment each day to focus on what you’re thankful for — no matter how small — and it will transform your outlook on life. To get started, jot down three things you’re grateful for in a journal or reflect on them during a quiet moment. You can even start a group text with what you’re grateful for today. This is an easy way to have accountability, and your family or friends will love to hear about your day and also share what they are grateful for. It’s an easy habit that brings long-lasting positivity.
What role does mindset play in forming new habits? How do you maintain motivation when the results aren’t immediately visible?
Mindset is everything when it comes to forming new habits. It shapes how we approach challenges, setbacks, and even our own expectations. A growth mindset — the belief that we can improve through effort — makes us more likely to stick with habits, even when they feel hard or when progress is slow. If you view each small step as part of a larger journey, it’s easier to stay committed, because you’re focusing on the process rather than demanding immediate results.
When results aren’t immediately visible, I remind myself why I started. Connecting a habit to a deeper purpose or a long-term goal helps me stay motivated. For example, I might not notice immediate changes from practicing mindfulness or exercising, but I trust that these small actions are contributing to my overall well-being because there is science telling us that there are long-term benefits to these practices.
I also focus on celebrating small wins. Each time I show up for myself — whether it’s drinking more water, meditating, or sticking to my bedtime — I take a moment to acknowledge the effort. Don’t wait for a huge accomplishment to celebrate. Celebrating along the way builds a sense of accomplishment and can keep you motivated.
Lastly, I lean into patience and trust in the power of consistency. I know that lasting change takes time, and even if the benefits aren’t visible right away, they’re accumulating in the background. Mindset helps me see habits not as a quick fix, but as an investment in my future self. That perspective makes it easier to stay the course, even when progress feels slow.
How can our readers further follow your work?
I would love to connect! If readers are interested in following my work, they can check in with me in the following ways:
Visit Joyful Rising’s website at www.joyfulrising.net to learn about mindfulness workshops, yoga sessions, and happiness coaching programs.
Follow me on Instagram (joyfulrisingcommunity) and Facebook (joyfulrisingyoga) for daily inspiration, practical tips, and updates on upcoming classes, challenges, and events.
Subscribe to my email list to receive regular insights, free resources, and exclusive content like my holiday peace planner or happiness tips.
Join one of my online or in-person workshops, or reach out for a free consultation to see if my happiness coaching program is a good fit or to discuss offering a workshop to their group or business.
Thank you so much for sharing these important insights. We wish you continued success and good health!
About The Interviewer: Dr. Bharat Sangani is a cardiologist and entrepreneur with over 35 years of experience, practicing in Gulfport, Mississippi, and Dallas, Texas. Board-certified in Internal Medicine and Cardiology, he specializes in diagnosing, treating, and preventing cardiovascular diseases, including heart disease and hypertension. In 1999, Dr. Sangani founded Encore Enterprises, a national real estate investment firm. Under his leadership, the company has executed transactions exceeding $2 billion, with a portfolio spanning residential, retail, hotel, and office developments. Known for his emphasis on integrity and fairness, Dr. Sangani has built Encore into a major player in the commercial real estate sector. Blending his medical and business expertise, Dr. Sangani created the Life is a Business mentorship program. The initiative offers guidance on achieving balance in health, wealth, and relationships, helping participants align personal and professional goals. Now based in Dallas, Texas, Dr. Sangani continues to practice cardiology while leading Encore Enterprises and mentoring others. His career reflects a unique blend of medical expertise, entrepreneurial spirit, and dedication to helping others thrive.
The Power of Daily Habits: Carrie Speed Of Joyful Rising On How Small Health Changes Can Lead to… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.