HomeSocial Impact HeroesThe Power of Daily Habits: Kara Fasone Of The Chicago School On...

The Power of Daily Habits: Kara Fasone Of The Chicago School On How Small Health Changes Can Lead…

The Power of Daily Habits: Kara Fasone Of The Chicago School On How Small Health Changes Can Lead to Big Results

An interview with Dr. Bharat Sangani

Daily Movement: Committing to 30 minutes of exercise every day has been a foundational habit for me. Whether it’s a jog, yoga, or a weight training circuit, it doesn’t matter as long as I move my body consistently. This commitment boosts my mood, helps me manage stress, and enhances my energy levels throughout the day. In periods of stress or burnout, exercise has become my anchor, providing both physical and mental clarity. Like consistent deposits into an investment, the benefits of exercise have compounded, making me stronger and more resilient over time (yay for progressive overload!).

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 Kara Fasone, PhD, SHRM-SCP.

Kara is an adjunct professor at The Chicago School of Professional Psychology and a talent management leader with 10+ years of experience helping organizations leverage data, feedback, and behavioral principles to best grow and support their talent. She has a PhD in Industrial Organizational Psychology and a passion for pushing others to reach their fullest potentials. She practices a human-centered and data-driven approach to exploring workplace behavior and building incredible employee experiences.

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?

For as long as I can remember, I hoped to find a career that would allow me to directly help others. I initially considered medical school… until I encountered my college nightmare — also known as Inorganic Chemistry. Soon after, I realized the sight of blood was a foolproof way to make me queasy.

While becoming a medical doctor was out of the picture, I didn’t give up on finding my perfect role. I discovered my career “sweet spot” by aligning my personal mission — helping others to live happier, healthier, and more productive lives — with my professional strengths. This led me to study human behavior in the workplace and use that knowledge to help organizations maximize the performance, productivity, and overall engagement of their most important asset: their people.

My passion for overall wellbeing also inspired me to focus on workplace wellness during my doctoral studies. Since then, I’ve been an advocate of finding balance and fulfillment, both professionally and personally. This has been the foundation of my work, and since completing my PhD in Industrial-Organizational (I/O) Psychology, I’ve built my career by partnering with organizations to inspire people-focused and data-driven policies, programs, and cultures. Over the past 10+ years, I’ve created, managed, and iterated HR programs in areas ranging from employee engagement to workplace wellness to diversity & inclusion (and everything in between!).

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?

I’m incredibly grateful for my former manager (and current mentor and lifelong friend), Jessica, from my first full-time job. When I started my career, I was juggling a full-time job, full-time graduate studies, an intense marathon training regimen, and, frankly, a very negative relationship with myself and with food. It was a period where I was pushing myself to the limit, trying to maintain control and perfection in all aspects of my life. But eventually, I reached a breaking point — burnout.

As a self-proclaimed perfectionist, I didn’t want to admit that I couldn’t handle it all, but Jessica challenged me in a kind, yet direct way. She empathized with my struggles and helped me realize something crucial: without my health, I couldn’t be successful, no matter how hard I pushed myself. Her understanding and support were invaluable. She helped me navigate the process of taking a leave of absence from work, which allowed me the space to rest, reprioritize, and focus on my well-being.

That time away from work gave me a new perspective on life and work-life balance. When I returned, I felt more centered, with a deeper understanding of what it meant to maintain my health in order to thrive professionally. Jessica’s leadership and empathy during that challenging time shaped not only my approach to work but also how I approach life. I’ll always be grateful for her guidance and care during that critical moment.

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?

The three traits that have helped me be successful are resilience, empathy, and a commitment to continuous learning. These traits not only shaped my professional journey but also align closely with the principles of Health-Oriented Leadership (HoL), a concept I’ve become familiar with through the doctoral research of my graduate student and close colleague, Dr. Kimiko Davis. HoL emphasizes promoting well-being for leaders and employees alike. Here’s how each trait has played a role in my success:

  1. Resilience: Resilience has been key in navigating both personal and professional challenges. For example, as I alluded to earlier, during my first full-time job, I was balancing demanding responsibilities at work while pursuing graduate studies and tackling an intense marathon training plan. At one point, I faced a serious burnout, as I was overcommitted and neglecting my health. But it was through resilience — pushing through obstacles and learning to bounce back — that I realized I needed to take a step back to preserve my long-term well-being. This was also when I experienced the power of Health-Oriented Leadership. My manager, Jessica, showed me how resilience isn’t about pushing harder when you’re depleted; it’s about recognizing when you need to recharge and come back stronger. I took a leave of absence, which allowed me to return with a new sense of balance and focus, not only professionally but personally. This shift helped me realize that health and performance go hand in hand, and fostering resilience isn’t just about overcoming challenges but also about knowing when to pause and recover.
  2. Empathy: Empathy has been instrumental in building meaningful connections and navigating complex workplace dynamics. I’ve learned that understanding and acknowledging the feelings and needs of others fosters trust, collaboration, and a supportive work environment. In my career, I’ve used empathy to build strong relationships with colleagues, helping me lead initiatives that prioritize employee well-being and engagement.
  3. Commitment to Continuous Learning: Finally, my commitment to continuous learning has been fundamental to my success, especially in the rapidly evolving fields of psychology and business. Whether through formal education or informal experiences, I always seek ways to improve my knowledge and skills. For example, my decision to pursue a PhD in Industrial-Organizational Psychology was driven by my desire to understand human behavior in the workplace and how organizations can create environments that maximize both performance and well-being.

My continuous learning allows me to stay at the forefront of research on employee well-being and organizational performance. When Dr. Davis had introduced me to the concept of Health-Oriented Leadership (HoL), the idea that leadership should actively promote health and well-being, not just productivity, deeply resonated with me. It reinforced my belief that leadership must continuously evolve to incorporate the latest insights on how to create healthy, engaged, and resilient teams.

Ok, fantastic. Let’s now turn to the crux of our interview. 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?

2024 has been one of the most challenging, yet productive years of my life. Like many people, it took an extreme event to pave the way for change for me. A tough breakup and the resulting heartbreak pushed me to leave my comfort zone and reflect deeply on what truly matters to me. This period of self-reflection allowed me to create goals that I care deeply about — goals that gave me the motivation and purpose to keep pushing forward, even when things felt overwhelming.

In order to align my actions with these goals, I identified smaller, daily habits that would make each of them feel more achievable and sustainable. Here are the key goals and habits I adopted:

  1. Sit with and directly address my emotions to heal my relationship with myself and increase my self-worth: To help me achieve this, I committed to biweekly therapy sessions and nightly gratitude journaling. Therapy gave me a structured space to process my emotions, while gratitude journaling helped me focus on the positive aspects of my life, especially on days when I felt low. Together, these practices created a powerful way for me to heal emotionally and build a stronger connection with myself.
  2. Overcome the discomfort of “feeling stupid” and finally take steps to learn to speak Spanish: This was a significant personal challenge, as I’ve always been self-conscious about making mistakes. However, I knew it was important to push through that discomfort. To make this goal attainable, I committed to listening to a 60-minute podcast in Spanish every evening while cooking dinner. I also dedicated 30 minutes each night to speaking Spanish with a native speaker before bed. These habits were incredibly helpful, but I also took a big leap by moving to Mexico for a 3-month summer trip, which fully immersed me in the language and forced me to step outside my comfort zone even further.
  3. Prioritize important relationships in my life and make more time to connect with friends and family: In the midst of everything, I realized I needed to intentionally nurture my relationships. To make this goal tangible, I committed to reaching out to an old friend each week to reconnect, even if just for a virtual chat. This small act of prioritizing meaningful connections has helped me feel more supported and grounded, and it’s brought a sense of joy and connection.
  4. Proactively engage in behaviors that enhance my overall physical health: This goal focused on taking care of my body, which in turn supported my mental and emotional health. I found at least 30 minutes each day to exercise, whether it was jogging, yoga, or a weight circuit. I also made it a priority to increase my water intake, a simple habit that had a surprisingly large impact on my energy levels and overall sense of well-being. Both of these daily habits helped me feel stronger physically and gave me a sense of control, even during tough times.

None of these habits were extreme or overwhelming. Instead, they were small, consistent actions that I could incorporate into my daily routine. Over time, I noticed that each of these simple habits began to add up, improving both my mental and physical health in ways I hadn’t expected. The key was consistency and commitment to my own well-being, and it’s been truly transformative.

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, I’d recommend thinking about it like investing for future wealth (or in this case, health!). At first, the returns might not seem significant, and the process might feel slow. But the key to success, both with investments and habits, is consistent, small contributions over time.

Just like how putting a little money into an index fund every month allows the power of compounding interest to work its magic, committing to small daily actions builds over time to produce substantial results. For example, if you were to study a new language for eight hours, but only once a month, the progress would be minimal compared to breaking that eight hours into 15 minutes of practice every day. The daily practice, no matter how small, compounds, and before you know it, you’re much further along.

The same principle applies to habits. Occasional bursts of effort may feel satisfying in the moment, but they often don’t lead to lasting results. It’s the consistent, incremental actions that truly pay off in the long run. Small actions, when repeated daily, create momentum and consistency, which, much like compound interest, lead to exponential growth over time. The key is not to be overwhelmed by the magnitude of a goal but to break it down into manageable, daily actions.

So, if you’re trying to build a habit, don’t focus on the end result. Focus on making that small, daily deposit. Over time, you’ll be amazed at how much you can accomplish without feeling overwhelmed.

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?

When identifying which habits are worth focusing on, I first prioritize alignment with my broader goals and purpose. I ask myself: “Will this habit contribute to the larger vision I have for my life, both personally and professionally?” The habits I choose to invest time and energy into should support my core values and long-term objectives. This ensures that the effort I put into cultivating these habits has meaning and moves me closer to the person I want to be and the life I want to create.

One framework I often use to dig deeper into whether a habit is truly worth my attention is the 5 Whys technique. This method involves asking “why” five times to get to the root cause of why a particular habit is important. The idea is to push beyond surface-level reasons and uncover the deeper motivation behind the habit. For example:

1. Why do I want to start exercising daily?

– To improve my physical health.

2. Why do I want to improve my physical health?

– So I feel more energized and less stressed.

3. Why do I want to feel more energized and less stressed?

– So I can be more productive at work and more present with my family.

4. Why do I want to be more productive at work and more present with my family?

– Because I value being successful in my career while maintaining meaningful relationships.

5. Why do I value success in my career and meaningful relationships?

– Because these are key parts of my purpose in life, and they matter more in the long run than how big my salary is.

By the time I’ve asked “why” five times, I have a clear understanding of how the habit fits into my broader purpose. This helps me recognize whether a habit is truly aligned with my values or if it’s something that might seem useful in the moment but doesn’t contribute meaningfully in the long run.

Additionally, I apply the 80/20 rule (Pareto Principle) to evaluate which habits are likely to yield the most significant results. This principle suggests that 80% of results come from 20% of efforts. I focus on the habits that will have the greatest impact on my personal and professional goals, ensuring that I’m not spreading myself too thin with less impactful activities. For example, while I can’t quite bring myself to break my Duolingo streak (1,075 days and going strong!), I’ve recognized that most of my progress in learning Spanish has come from speaking with others. Thus, I’ve shifted my focus from Duolingo (lo siento, Duo!) to using other applications that allow me to engage in casual conversations (like HelloTalk) or — even better — reaching out to practice with my Spanish-speaking friends (Andy, Mara, Oriana, Manny, and everyone else: ¡Muchas gracias por su ayuda y sobre todo su amistad!).

Lastly, time blocking (or focus time) is a practical tool I use to ensure that my selected habits are manageable. I commit to certain habits at specific times during the day, which reduces the likelihood of them being neglected. This structure helps me make sure I’m carving out time for the most important habits without feeling overwhelmed by trying to do everything at once.

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?

As I described earlier, I firmly believe that compounding benefits from daily health habits are very much like the power of compound interest in investing. At first, the impact of a small habit may not feel significant, but over time, the cumulative effect grows exponentially, leading to surprising transformations. It’s all about consistency — the more you invest in your well-being, no matter how small the action, the more powerful the results become as they compound.

One of the most transformative habits I’ve experienced with this concept is gratitude journaling. Specifically, I practice the 3–2–1 journaling approach — writing down three things I’m grateful for, two things that went well during the day, and one thing I wonder. It seemed like a small, simple practice — just three minutes before bed. But over time, the benefits began to compound in ways I hadn’t expected.

At first, I noticed a reduction in my anxiety. Reflecting on what went well each day helped shift my mindset from focusing on what I lacked or what went wrong to recognizing the positives in my life. The act of acknowledging what I was grateful for not only helped ease my worries but also allowed me to recognize my own strengths and the good around me, which boosted my self-confidence.

As I continued this practice, it did more than just help with my mental health — it also reignited connections with old friends and mentors. I found myself more inclined to reach out to people from my past, feeling encouraged by the realization that I had a strong support system. What started as a simple, quiet reflection each night ended up fostering a greater sense of community and connection in my life.

Perhaps the most surprising transformation was how this small habit made me more daring and willing to step outside my comfort zone. As I recognized the strength of my support system and my own personal growth, I started to take more risks — whether in my career, pursuing new learning experiences, or trying new things. The consistent practice of gratitude helped me build the self-confidence to take bold steps, knowing I had the emotional resilience to handle challenges.

All of this came from just three minutes a day. It wasn’t an intense, overwhelming change — it was a small, sustainable habit that, over time, compounded into significant shifts in my mental health, relationships, and self-confidence.

What are “5 Health Habits That Lead to Great Results ”?

I am speaking from my personal experience here, but I’m confident these habits will resonate with many readers! I’ve outlined below the top five health habits (across multiple wellness dimensions — physical, emotional, intellectual, and social) that have led me to great results, both personally and professionally:

  1. Daily Movement: Committing to 30 minutes of exercise every day has been a foundational habit for me. Whether it’s a jog, yoga, or a weight training circuit, it doesn’t matter as long as I move my body consistently. This commitment boosts my mood, helps me manage stress, and enhances my energy levels throughout the day. In periods of stress or burnout, exercise has become my anchor, providing both physical and mental clarity. Like consistent deposits into an investment, the benefits of exercise have compounded, making me stronger and more resilient over time (yay for progressive overload!).
  2. Gratitude Journaling: A small habit that has had a surprisingly large impact on my mental health is gratitude journaling. This simple, three-minute exercise has been transformative. It has eased my anxiety, helped me recognize my strengths, and shifted my focus from what’s going wrong to what’s going right. Over time, this practice not only improved my mental state but also led to reigniting old relationships with friends and mentors, as I became more confident and willing to reach out. As my self-confidence grew, I felt more comfortable stepping outside my comfort zone, which has led to further personal and professional growth.
  3. Learning (or Practicing) Something New Every Day: Keeping my mind engaged by learning something new has been crucial for staying intellectually stimulated and fulfilled. Whether it’s learning a new language, taking up a hobby, or diving deeper into a topic of interest, dedicating time each day to learning has expanded my horizons and kept me curious.
  4. Embracing Therapy and Understanding Your Thoughts and Emotions: I started therapy admittedly later than I should have in life — better late than never, right?! While I initially engaged in therapy to specifically reflect on whether I wanted to have children in the future (yes, but ONLY if I find the right partner in life), I’ve continued therapy to ensure I am addressing other challenges. Regular therapy sessions have allowed me to identify patterns in my thinking, uncover underlying fears, and challenge beliefs that were holding me back. It’s been transformative in helping me build emotional resilience, improve my self-worth, and navigate life’s challenges with greater clarity.
  5. Prioritizing Relationships and Setting Boundaries: Building and nurturing relationships while setting clear boundaries has been a crucial habit for my emotional well-being. It’s easy to get caught up in the demands of work and personal life, but making time to connect with friends, family, and mentors has provided me with a strong support system. I committed to reaching out to someone important in my life every week, even if just for a quick check-in. This practice has strengthened my relationships and has helped me feel grounded during challenging times. Setting boundaries, especially around work, has ensured that I prioritize my personal well-being, allowing me to engage with others meaningfully without feeling overwhelmed.

What role does mindset play in forming new habits? How do you maintain motivation when the results aren’t immediately visible?

Mindset plays a crucial role in forming new habits, and a growth mindset is key. It’s the belief that abilities and habits improve over time through effort and learning. When we adopt this mindset, we see challenges as opportunities for growth (rather than insurmountable barriers), helping us stay committed even when results aren’t immediate.

Putting on my Industrial & Organizational (I/O) Psychology hat for a moment … I feel that the concept of growth mindset also aligns with Vroom’s Expectancy Theory, which states that individual motivation is driven by three factors:

  • Expectancy — the belief that effort will lead to performance. With a growth mindset, we trust that our consistent efforts will eventually yield results, even if we don’t see them right away.
  • Instrumentality — the belief that performance will lead to rewards. A growth mindset helps us understand that small actions, like practicing a new skill daily, will eventually pay off. It will be instrumental to our success.
  • Valence — the value of the rewards. With a growth mindset, the value isn’t just in the end result but in the learning and personal growth along the way.

For example, when building a habit like gratitude journaling, the immediate benefits may not be clear, but with a growth mindset, you trust that consistency will lead to positive changes. Similarly, learning a new language or skill may feel slow at first, but by practicing daily, the compound effect eventually leads to noticeable improvement.

When results aren’t visible right away, a growth mindset helps us focus on the process and trust the journey. By understanding that small, consistent efforts compound over time, we stay motivated and committed, knowing that the benefits will come.

How can our readers further follow your work?

Please feel free to connect with me via LinkedIn! I’m always happy to connect & collaborate with like-minded professionals and organizations.

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: Kara Fasone Of The Chicago School On How Small Health Changes Can Lead… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.