How to Build a Habit by Starting Ridiculously Small

The useful part

In my 40s, I mostly just made spectacular plans every January and September: I'd find exciting destination races to train for, join a gym and a yoga studio, sign up for running challenges, and pick out elaborate training plans. I've told the longer version of this story on a TED stage, so I won't repeat it here, but suffice it to say that I did it by doing very, very little running. I sustained this exercise habit for six years, through breast cancer and many other difficult life events.

How it works

• So I embraced working out on my own and getting back to running outside with my dogs.
• I set up a training schedule on my Garmin watch, and when I didn't stick to it, I used Nike Run Club.
• I spent an inordinate amount of time choosing a destination race, enlisting my adult children to join me.
• I just need to get dressed to run first thing in the morning, put my dogs on their double leash, put on my playlist, and walk out the door, down the driveway, and to the mailbox.

Details worth keeping

In 75 minutes a week, I can reap the benefits of listening to uplifting music, getting out in nature, and getting morning outdoor light, all while exercising my dogs and getting enough cardio to measurably improve my health, happiness, and longevity. At times in my life, I have been a real runner. I ran a marathon in my 20s and a couple of half-marathons in my 30s.