How to Build Better Bowel Habits

Imagine waking up to a calm morning. You stretch, take a deep breath, and head to the kitchen to make a nourishing breakfast. You sip your warm cup of tea, water, or coffee. Then, bam! That gentle urge hits. Your bowels are calling your name. You head to the bathroom, sit down, and within a few minutes, the deed is done. You feel light, relieved, and ready to take on the day.

What a great morning, right? Maybe that’s already your norm but let’s be honest, for many of us, it’s not. Sometimes we’re lucky just to have a bowel movement before heading out the door. Other times, we find ourselves rushing, tense, or even anxious about whether things will “happen” at all. And if you’re someone who deals with constipation, pelvic floor dysfunction, or stress-related gut changes, this might sound like a dream scenario.

The truth is, there’s so much more to our bowel movements than just drinking a cup of coffee or adding more fiber. Our digestive health is influenced by a whole combination of factors: hydration, movement, nervous system regulation, diet, pelvic floor function, and even timing. It’s multifactorial and deeply connected to how we live day to day.

As a pelvic health physical therapist and health coach, I see this all the time. My role often involves teaching patients about proper toileting habits, mechanics, and pelvic floor muscle coordination. Those things matter a lot, but there’s also so much more at play. That’s where a multidisciplinary approach becomes powerful involving gastroenterologists, functional medicine doctors, nutritionists, therapists, and health coaches. When we address the whole picture, the body can finally find its rhythm.

Now, I could give you endless practical tips: stay hydrated, increase daily movement, add fiber-rich foods, pelvic floor muscle relaxation exercises, or use mindfulness and nervous system regulation tools throughout the day. But here’s the thing, most people already know some of this. Sometimes the challenge isn’t having the information; it’s implementing it consistently enough for it to make a difference.

That’s the real gap I started noticing in my work. I’d share resources, guides, and advice only to find my patients feeling overwhelmed, unsure where to start, or guilty for “falling off” after a few days. Maybe you’ve experienced that too. You leave your doctor’s office or pelvic therapy session with a list of things to try: drink more water, stretch daily, use a squatty potty, eat more veggies… and then life happens. A busy schedule, family responsibilities, or low motivation take over, and before you know it, those well-intentioned changes have faded into the background.

But here’s why that happens – behavior change is hard. Research shows that only about 8–10% of people successfully stick to new habits long term. That’s not because people lack willpower; it’s because our brains are wired for efficiency and comfort. There’s more to making change.

So instead of trying to do everything at once, let’s talk about how to actually make small, meaningful changes that stick, especially when it comes to supporting your gut and pelvic health.

Poop Tips to Actually Implement Healthy Bowel Habits

1. Start simple and small

If you’re given four new things to do, start with just one. Choose the one that feels most achievable right now. Maybe that’s drinking a full glass of water when you wake up or taking three slow breaths multiple times throughout the day. When we make habits too big, they become stressful instead of supportive. The simpler it is, the more likely you are to follow through and build momentum from there

2. Create a specific action plan

Vague goals like “move more” or “relax my nervous system” aren’t helpful. Instead, be specific. For example: “I’ll go for a 10-minute walk right after breakfast on Mondays and Fridays.” That gives yourself a clear cue and context. Tie new habits to something you already do–this can anchor the routine and make it automatic over time.

3. Build in accountability and reminders

Accountability doesn’t have to be formal. It can be as simple as texting a friend a checkmark emoji after your walk, putting a sticky note by your bathroom mirror, or keeping your water bottle on your desk as a visual reminder. Having someone or something to nudge you helps keep your intentions front of mind, especially on busy days.

4. Celebrate your wins and practice self-compassion

Every win counts. Celebrate when you stick to your habit, even if it’s been just two days or a week. Treat yourself to your favorite coffee, schedule a self-care day, or simply pause to recognize your progress. And when things don’t go perfectly? That’s okay. There’s no failure here, only feedback. If something didn’t work, adjust it without judgment. Growth comes from consistency, not perfection.

Working with a pelvic health physical therapist or health coach can also help you feel supported and accountable as you explore what works best for your body. With guidance, structure, and compassion, you can create sustainable habits that empower you to take control of your health and your path toward happier poops.

My hope is that these tips give you practical tools and a sense of ease as you build more sustainable habits for your gut health. May your mornings (and your bowels) flow with a little more ease and a little less stress. 

Jillian Giannini, PT, DPT is the owner of LIA Pelvic Health and is a pelvic health physical therapist in Los Angeles, CA. She works with all genders who are experiencing bladder, bowel and sexual dysfunction. She treats the whole person and takes on a holistic approach with her patients. Her passion lies in educating and spreading the word about pelvic health physical therapy so people can find the help they need.