Change Habits to Feel Better - With Small Steps

Almost all of my clients mention that they want to try something to feel better. Most common ones are to do more exercise and eat better. Everybody knows that it is easier to be said than done. When they say it, I tell them to choose the easiest one and do it much less than what you are supposed to do. If you are supposed to do an exercise 10 times, I would say starting with 3-4 times even if it's not hard. If everyday, try 1-2 times a week in the beginning. Think realistically and start with a small step. I know when you are excited to try something new, you likely overdo it, which makes your condition worse later. You will get soreness and even pain, which is counterproductive and discouraging, and end up quitting.

I came across a book called "Tiny Habits" by BJ Fogg. He is talking exactly what I advocate and presents the method very systematically. He talks about creating new habits and replacing with old habits. First, you have to break down your behavior to very specific habits. If you want to eat better, your goal is not to just stop eating junk food, which is not specific enough. You have to be more specific such as "stop eating a candy bar for breakfast," "not drinking soda everyday at lunch" etc. and will tackle each habit in a realistic way. I highly recommend you read this book to change your lifestyle.