Creating a cold therapy routine is a journey that can bring a range of benefits. From improved recovery to enhanced mental clarity, spending a few minutes in cold water has become popular among health enthusiasts. 

While sticking to a new routine can be challenging, using some effective tactics can help you be consistent and get the most out of your cold therapy practice. 

Create a schedule

Consistency is key when it comes to forming habits. 

Pick a standard time and day that you’ll commit to getting cold and don’t delay or compromise while you’re getting started. 

Some people like to get their cold plunge in first thing in the morning. Others like to do it toward the end of the day. Find a time that works for your routine and be as consistent as you can be. Put it on your calendar or set reminders to help you stay on track. 

Set a goal

Choose a certain number of days or ice baths that you can commit to. Research shows it takes, on average, 66 days to form a habit. 

Maybe you want to get cold 3 times a week, so you set a goal to maintain that pace for two months. 

Or maybe you can go big with 30 ice baths in 30 days. 

Set a goal, be disciplined until you reach it and by the end, you might find that your new routine is easier than you thought. 

Try habit-stacking

A common tactic for building healthy habits is combining something that’s good for you with something that you enjoy doing. 

Try integrating your cold plunges into your existing routine, like following up your ice bath with your morning coffee. Or jumping in right after you finish work as you transition into your personal time. 

Find an accountability partner

Having someone hold you accountable is an excellent way to form a new habit. 

Invite a partner to join you on your journey and you can hold each other accountable. This can be someone who joins you in person to plunge, or someone miles away who you connect with online. 

Still looking for your cold therapy community? Join the Ice Barrel app or follow us on Instagram.  

Focus on the benefits

Keep a lot of how you feel as you build your cold therapy practice. How’s your mood, energy, soreness or pain, and sleep? 

Write these things down. You can use a notebook or journal, or an app on your phone. You can even make short videos or voice notes to look back on. 

After a few weeks, you might notice differences that make you more motivated to keep going.

Remember, forming new habits takes time, so be patient with yourself. Celebrate your successes, learn from setbacks and stay committed to your health and well-being.