Getting healthier is easier than you think🌱

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Hi friends,

I hope you’re having an amazing week.

Over the last few days, I was thinking about what my next newsletter should be about. I had plenty of ideas, but I kept coming back to something very simple and extremely powerful:

small steps.
Or, as I like to call it: action.

This idea comes from one of my favorite books, Atomic Habits by James Clear, which I believe is one of the best books ever written about behavior change.

You’ve probably heard the phrase: 

Inaction is a slow death.

Many of us know this but if that’s true, why does making a healthy choice feel so painful?

The answer is simple: evolution.

Let’s rewind about 200,000 years.

Imagine two cavemen cooking meat by a fire. One of them says,
“Oh shoot, I haven’t run 10 kilometers yet. I’ll be back.”

He goes running.

Later, a saber-tooth tiger shows up.

Who survives? You can guess.

Not the runner.

From an evolutionary point of view, avoiding unnecessary effort kept us alive. 

Conserving energy was smart. Choosing the easiest option was survival.

That’s why today:

we crave high-calorie foods🍔

we avoid discomfort❌

we postpone effort🔜

None of this means you’re lazy.
It means you’re human.

And this is where Atomic Habits really shines.

The book doesn’t tell us to rely on motivation. Instead, it teaches us to design our environment so the healthy choice becomes the easy choice.

Not discipline.
Not willpower.
Design.

And if you bring something with you from this letter, please be this one:

Getting healthier is closer than you think.

Most people don’t start because the goal feels too far away. “What’s the point if I can’t do it perfectly?”

But here’s the key idea:

You don’t need to live healthy right away. You just need to be 1% better than yesterday.

That might look like:

adding some legumes to your lunch🫘

taking a 10-minute walk after eating🚶

going to bed 15 minutes earlier😴

hugging your partner and telling them how much they matter to you🫂

Small actions, repeated every day, over a long period of time. That's how you become healthier.

The 2 minute rule

One of my favorite ideas from Atomic Habits is the 2-minute Rule:
when something feels hard to start, scale it down until it feels almost too easy.

Let me share something personal.

Sometimes writing newsletters is hard for me, even though I love doing it. Starting is the painful part.

So I don’t tell myself, “Write a great newsletter.” I tell myself, “Write for two minutes.” Just 2–3 sentences. Nothing more. If I can do this, I already win.

And here is the best part: Most of the time, once I start, I keep going.

That’s how habits are built not by intensity, but by consistency.

Every small step counts.
They don’t just add up, they compound over the years.

Maybe you could ask: what happens if I skip a habit once? Nothing.
James Clear says you should focus on not missing twice. If you cannot do one time, that's okay, just try to do it next time.

A small gift for you 

Because habits are easier when you have a simple structure, I put together a short, practical guide to help you start building healthy habits without overwhelm.

It’s completely free, and you can use it right away.

You can print this and put it on your fridge, or ahead of your desk, or wherever you want. I hope you find this helpful.

One last thing

If this newsletter helps you, even a little, I just want you to know that it truly means a lot to me.🙏
I’m also thinking about adding a simple way for those who want to support my work financially, mainly because these emails take a lot of time, care, and energy to create. No pressure at all as this space will always be about helping first. 

So I’ll leave you with this question:

What is your next small step today?

Not a perfect one.
Just simply the next one.

If you found this helpful, please share this with one of your friends! And also, if you have any idea what my next newsletter should be about or just any feedback about what should I improve on, don't hesitate to email me.

Thanks for being here,

See you in the next one.

Cheers,
Bazil