The secret turned out to be simple, you don’t need to set global goals right away. Want to run? The first week, just put on your sneakers and stand in them for 5 minutes. Funny? But this way the brain doesn’t get scared. After a week, add 2 minutes of walking in place. After another week, go outside.
Another life hack: tie a new habit to an existing one. For example, brush your teeth and immediately drink a glass of water. In a month, you will do it automatically, without reminders.
The main thing is not to scold yourself for breakdowns. Ate a cake instead of fruit? No big deal. It’s not the perfect execution that’s important, but the consistency. I kept a diary where I marked the days when I did the new habit. I saw that I could do it 5 days out of 7, which was already a great result!
Now I have several useful habits that have become part of my life: a glass of water in the morning, 10-minute exercises, reading before bed. And you know what? It doesn't require titanic efforts, just small steps every day.