Small changes can make a big difference Each of us - doctors included - can do something to improve our physical health. It might be increasing our fitness level with more exercise or maintaining a healthy weight by being more mindful of what we eat.
Yet change can be intimidating. It's hard for many to adapt to the constant change in our world. It's harder still to initiate positive changes in our own behaviour.
One reason is the comfort of inertia. Even if we're not totally happy with the way things are, it consumes more energy to make an effort.
Another is the seemingly overwhelming chasm between where we are and where we'd like to be. It's difficult to see yourself in the future with washboard abs when looking down now you can't even see your toes.
Becoming a non-smoker may seem impossible if you're smoking two packs per day. Going to the gym five days a week is an incredible leap when walking to and from the car is a 20 second workout.
So even when we see the value of making positive changes in our lives, we hesitate and hold back.
To reduce the intimidation - and your own procrastination - of a significant goal, break it down into more doable mini-goals. It will be like eating mini-doughnuts; before you know it, you've consumed more calories than those of a full-sized doughnut even if that wasn't your goal.
So take that first little step - or bite - towards the place you'd like to be. Visualize the person you want to be. Try out a small change this week, see how you feel and then decide where you'll step next.
A little bite won't hurt - if we're not talking about junk food, poison apples, rabies, malaria or other infectious diseases.
If your goal is to eat a healthier diet, think about a small change that you could carry out every day for the next week. If you haven't been eating enough fruit, pack three fresh fruits - maybe an apple, a banana or a halfcup of grapes - in your bag for school or work.
If you've been buying fast food for lunch each day, plan your meals for the week and make the next day's lunch each evening. Make your whole wheat sandwiches with lean white meat or fish, tomatoes, lettuce, low-fat cheese or whatever will make it tasty and interesting for you. You could also mix a fresh salad each morning.
If you've been drinking too much juice or pop, try a week of fresh clean water, skim milk or green tea. If snacking is the Achilles heel of your diet, for one week, stock up on celery and carrot sticks with a low-fat dip or a variety of fresh fruit.
The increasing feelings of well-being, self-control and empowerment will motivate you to take further steps towards a healthier you. Positive change always begins with the first small steps.
Dr. Davidicus Wong is a physician and writer. His Healthwise column appears regularly in this paper. You can find his posts at davidicuswong.wordpress.com and listen to his Positive Potential Medicine podcasts at wgrnradio.com.
