BY MICHELLE TALSMA EVERSON

Each new year, many of us try to reshape our routines. We set intentions, buy planners, join gyms, and hope this time our new habits will stick. But change often comes from smaller, more mindful shifts. According to Scottsdale-based clinical aromatherapist Jessica Wiehle, one of those shifts can be as simple as pausing for a steady, intentional breath of a natural scent. “Our sense of smell has direct access to the emotional centers of the brain,” she said. “When you inhale an essential oil, the aroma reaches the limbic system, which plays a role in memory, emotion, and habit formation.”

It is this same part of the brain that reacts when a familiar scent brings a rush of comfort or nostalgia. Aromatherapy taps into that built-in responsiveness. Wiehle, founder of AromaWell, has spent more than a decade teaching people how scent can support routines, mindset, and daily well-being. What she finds intriguing is how pairing specific aromas with new habits can help create cues the brain begins to associate with motivation, focus, or calm.

HABIT-BUILDING THROUGH SCENT
“Pairing a specific scent with a behavior creates a type of mental association,” Wiehle explained. “Your brain starts to link the aroma with the action, which can make it easier to get into the right headspace.” She compares it to classical conditioning, but centered on mindful breathing and the natural complexity of plant aromas.

For someone wanting to make exercise feel more approachable, she often recommends choosing a consistent scent to use right before a workout. Rosemary, for example, is traditionally linked with clarity and alertness. “After a few sessions, many people say the aroma becomes their signal that it’s time to move,” she said.

THE POWER OF PLANT AROMAS
Essential oils are more than simple fragrances. Pure plant oils contain naturally occurring aromatic compounds that give each plant its scent profile. A single oil may contain dozens or even hundreds of these compounds, which helps explain why certain aromas feel uplifting, grounding, or soothing. “Think of essential oils as nature’s little messengers,” Wiehle said. “Your body isn’t responding to one note. It’s responding to an entire aromatic blend.” She recalls a client who began using peppermint during focused work sessions. What started as a refreshing scent later became a concentration cue, simply because her mind began linking the aroma with productivity.

SMELL AND THE BRAIN
Smell is closely tied to emotion and memory. When someone inhales an essential oil, their olfactory system sends information to areas of the brain connected to emotional response and attention. This can help people feel more settled, uplifted, or mentally engaged, depending on the aroma they choose. “Different scents can help people shift their mindset or create a certain atmosphere,” Wiehle said. “Aromatherapy isn’t about treating anything. It’s simply a supportive part of a daily routine.”

CREATING SIMPLE RITUALS
Aromatherapy often works best when used in small, consistent rituals. Morning routines may include placing a drop or two of oil on a cotton ball and taking slow breaths while setting an intention for the day. Citrus oils are often used for an energizing start, while woods and resins can help create a grounded tone. During the day, a small inhaler tucked into a bag or desk can offer a quick aromatic pause before meetings or during busy stretches.

Evenings can be shaped by diffusing peaceful aromas 15 to 20 minutes before bedtime to help create a more calming environment. Many people find that repeating the same scent nightly makes their evening routine feel more settled and intentional. “Your body starts to recognize these cues,” Wiehle said. “People often describe feeling more centered and prepared for whatever comes next.”

USING OILS WISELY
Choosing high-quality oils is important. The most common mistake beginners make is using synthetic or artificially scented products, which may smell pleasant but do not offer the same complexity as pure plant oils. True essential oils should clearly list plant origins and ingredients. Using too much can also be overwhelming. One or two drops are often enough. Oils applied to the skin must be diluted, and diffusion should be done intermittently.

Wiehle encourages learning from reputable sources rather than relying solely on internet searches. “There is a lot of contradictory information online,” she said. “Good resources help you understand how to use oils safely.”

REAL-LIFE SHIFTS
Many of the stories Wiehle shares are about atmosphere, comfort, and emotional ease. In one memory care community, staff introduced a calming aromatic routine in the late afternoons, which often felt busy and difficult. After adding a consistent scent during transitions, caregivers said the energy of the space felt smoother and residents appeared more at ease. “Sometimes a small sensory cue can shape the tone of a moment,” Wiehle said. “It was meaningful for the staff to see that difference.”

A SIMPLE WAY TO SLOW DOWN
In a world filled with noise and urgency, aromatherapy offers a reminder to come back to the breath. It invites people to pause, even for a few seconds. “Aromatherapy is simple and deeply human,” Wiehle said. “With the right scents and small rituals, many people find they can support their mindset and daily habits in a gentle, natural way.”