The hardest part of any new habit or activity is starting it. Do you need special equipment? How do you know if you’re doing it right? What are the basics, and how do you take your practice to the next level?
In the series How to start, we ask experts to break down how to start, well, anything – including running, dating, cooking and lucid dreaming.
How to start a reading routine
Why start reading for fun? Among its numerous benefits, studies have found that reading fiction specifically can make people more empathetic, less stressed and protect cognitive function in later life.
Three tips to get started:
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Figure out what you enjoy by checking out a variety of books from the library, but don’t force it. If you’re not enjoying a volume, put it down and move on to the next.
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Start with short books and whichever medium – physical books, ebooks or audiobooks – works best for you.
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Make reading fun and sociable by sharing books with friends, or joining a book club.
Next up: Once you’ve found your favorite genres and reading method, carve out a little bit of time for it each day.
How to start lucid dreaming
What is lucid dreaming? “Lucid dreaming is a phenomenon where we become aware that we are dreaming while we experience a dream,” says Dr Michael Varnum, a professor of psychology at Arizona State University who recently co-authored a paper about lucid dreaming.
Three tips to get started: So far, no one has discovered a technique that reliably induces lucid dreaming at will, says Dr Martin Dresler, head of the Sleep & Memory Lab at the Donders Institute for Brain, Cognition and Behavior in the Netherlands. But you can:
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Think about your dreams more – way more. Start by keeping a dream journal and recording your dreams every day.
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Cultivate the intention to lucid dream. While you’re awake, think: “The next time I have a dream, I’m going to figure out it’s a dream,” says Dr Ken Paller, professor of psychology at Northwestern University.
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The Wake-Back-to-Bed (WBTB) and Mnemonic Induction of Lucid Dreams (Mild) techniques can be effective ways to try to lucid dream – but don’t try it more than two to three times a week as they can be tiring.
How to train your dog
What to know about training your dog: Whether you’re bringing home a puppy or an adult dog, experts agree it is important to give them plenty of time to acclimate. Once they’re comfortable, you can begin to understand how you want to focus your training.
Three tips to get started:
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You don’t need to teach a dog as many commands – some trainers call them cues – as they might think. Two cues – “sit” and “come” – are essential for minimizing behavioral issues and recall.
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Besides basic safety commands, think about training functionally.
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There’s no need to spend hours on training. Sessa says she usually suggests her clients work with their dogs for no more than 10 to 15 minutes a day.
Next up: At-home training can be beneficial, but in some situations, it is best to get help from a trainer. If your dog engages in dangerous behavior, like biting, call in a professional.
How to start doing a proper push-up
Why start doing push-ups? “In my opinion, push-ups are one of the most underrated movements in fitness,” says Dr Andrew Jagim, director of sports medicine research at the Mayo Clinic Health System.
Two tips to get started:
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Begin in a plank position, with your hands and toes on the ground and feet set wide or narrow. Lower yourself until your body is almost touching the ground, keeping your elbows at a 45-degree angle. Then push yourself back up.
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Make sure to maintain correct form, with a line from head to heels, and don’t rush through reps.
Next up: As you build strength, you can make push-ups more challenging, says Jagim. Try decline push-ups or tricep push-ups.
How to starting doing a proper push-up
How to start cooking
Why start cooking? There are lots of benefits to cooking at home. Namely: it tends to be healthier and cheaper than eating out or ordering in.
Four tips to get started:
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Make sure you have the basic tools for cooking: a chef’s knife, a cutting board, a a nonstick pan, baking sheets and spatulas.
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Quality spices and pantry staples can improve your cooking. Stock up on good kosher salt, fresh black pepper, olive oil, a neutral oil (like canola oil or avocado oil) for high temperature cooking, a couple of vinegars, bags of rice and some beans.
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Watch a knife skills class (many are free online) to master essential techniques.
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Try recipes that will teach you core cooking skills, like a lentil soup, to learn how to time sauteing and simmering; or a three-egg omelet, to learn heat control.
Next up: Experts suggest starting off small and not biting off more than you can chew. Give yourself more time than you think when making recipes.
How to start a skincare routine
Why start a skincare routine? Skin is the first line of defense against the outside world, acting as a shield against things like air pollution while keeping in moisture.
Three tips to get started: A good skincare routine cleanses, moisturizes and protects – and the products you use don’t need to be expensive.
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Cleansers: Start and end your day with a gentle cleanser.
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Moisturizers: For all skin types, moisturizers heal and protect the skin.
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Sunscreen: No matter the weather, always apply a broad-spectrum sunscreen – at least SPF 30 or higher.
Next up: consider a retinoid at night to reduce signs of aging, and a vitamin C serum in the morning to to brighten and protect the skin. These items are not essential, but can be a useful addition.
How to start a skincare routine
How to start runningRun for short periods, then walk to recover – this makes the workout more manageable. Illustration: Carmen Casado/The Guardian
Why start running? Running requires very minimal equipment to get started: just a pair of shoes. And it can start with walking; experts suggest working up to spending upwards of an hour walking.
Four tips to get started:
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Alternate running and walking. Run for short periods, then walk to recover – this makes the workout more manageable. Over time, you can increase the period of time running, and aim to take fewer walking breaks.
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Avoid running too fast or too much. Keep a conversational pace, where you can talk and run at the same time and be sure to take time off as your body adjusts to the new routine.
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Get good running shoes. Buying in-person is best, especially if you can visit a running store where you can get properly fitted and try a wide variety of shoes.
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Don’t push yourself to run as long and far as you can. It can be draining and lead to injury.
Next up: consistency is more important than running for a set number of days or at a particular pace. Enjoying the exercise is just as important. Add weight training to improve your muscles, and find a community to build your practice.
How to start weightliftingTrying bodyweight exercises like to build a foundation of strength. Illustration: Carmen Casado/The Guardian
Why start lifting? Strength training is for anyone and research shows that it can also be essential to health and longevity, with the benefits including stronger bones and an increased metabolism.
To get started, experts suggest first trying bodyweight exercises like squats, pushups, lunges and planks to build a foundation of strength.
Qualified personal trainers can help with proper form, but a no-cost alternative would be reference to instructional videos online that break down each exercise. If hiring a trainer, be sure to find someone with certifications from reputable organizations – influencers may be fit, but they are not always knowledgeable.
Four tips to get started:
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Machines at the gym are useful for beginners, as their fixed positioning can help beginners understand the movement patterns of each exercise.
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Start with lighter weight. Move to heavier weights when you have good form and feel comfortable progressing. At the end of 10 reps, if you could manage two or three more, that’s a good weight to work with.
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Track your progress weekly and don’t overdo it. Give your body time to rest between sessions. For beginner lifters, two to three sessions a week is usually plenty.
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Eat properly to fuel your workouts. Here’s how to get enough protein to help build muscle – 1.2 gms of protein per kg of body weight is a good rule of thumb, says Dr Andrew Jagim, director of sports medicine research at the Mayo Clinic Health System.
To level up: progressive overload – making your workout a little more difficult each session – will ensure you’re making progress over time. Without it, your body will adapt, and your muscles won’t continue to grow.
How to start therapyTherapy can be an effective way to address a range of concerns. Illustration: Carmen Casado/The Guardian
Why start going to a therapist? There are many reasons to seek out therapy, including feeling stuck or getting diagnosed with mental illness. It can be an effective way to address a range of concerns.
Three tips to get started:
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Find a therapist. Google “psychotherapist near me” or connect with close, trusted friends to find an accredited professional.
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Figure out how you’ll pay for it. In the US, if you have insurance, the first challenge is often finding someone in-network and covered by insurance. Try asking your insurance company for a list of providers in your area.
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Start with an initial consultation. Many therapists offer free 15-minute phone consultations and experts recommend doing a full session with a potential provider so you can see how they work.
Next up: you might need to try several therapists to find the best fit. Be picky – it’s an important relationship, and it can take time to find the right one.
How to start datingEstablish your own values and priorities before jumping into dating. Illustration: Carmen Casado/The Guardian
Why start dating? Experts say finding a partner takes time and effort – but there’s plenty of room for fun, too.
Five tips to get started:
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Date yourself first. Establish your own values and priorities before jumping into dating, to better understand what you’re looking for.
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Use the apps. While there are three main ways to date – online, in person or via set up – dedicated apps and sites are the easiest way to meet the greatest number of people.
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Take good photos and make a thoughtful profile. Create a unique profile that highlights your interests and personality. Include six current pictures, with a mix of face and body shots.
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Chat – but not for too long. Aim for 15 minutes, twice a day, to chat – but don’t waste your time with people who aren’t engaged.
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Try a walk, drinks or coffee. Dinner is a big investment; instead, start small. Consider a walking date: it’s relaxed and offers flexibility if the date is going well to add drinks or dinner.
Date a lot: Experts encourage dating multiple people at once as a way of keeping your options open and not slipping into a scarcity mindset that leads you to ignore red flags.
How to start budgetingTaking stock of your spending means you can then redirect where your money goes. Illustration: Carmen Casado/The Guardian
Why start a budget? Many people avoid budgeting because it can be overwhelming or emotional. However, experts say tracking your finances can reduce stress and “you can start to pinpoint where money is going for your own happiness”, says Robin Snell, a certified financial planner and founder of Nested Financial and Tax Planning.
Three tips to get started:
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Track every penny for 30 to 90 days. Taking stock of your spending means you can then redirect where your money goes.
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Be aware of three common budgeting challenges. People tend to fall into one of three buckets: they don’t earn enough income; they earn enough, but have high fixed expenses and need to cut back; or they have enough income, but are waylaid by poor spending habits but can improve through behavioral changes.
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Pay off high interest debt first. Any credit card debt or any debt with an interest rate of more than 7% should be paid off first. Then set specific financial goals – like saving for a car – and aim to save between 10 to 20% of your overall income.
Next up: Making and sticking to a financial plan is the secret to longterm success. Start by automating as much of the process as possible: for example, setting aside a fixed dollar amount in different bank accounts for vacations, a future home or an emergency fund.
How to start meditatingMeditation helps reduce anxiety, depression, insomnia and improves gut health among other benefits. Illustration: Carmen Casado/The Guardian
Why start meditation? Among the many benefits of meditation are reduced anxiety, depression, insomnia and improved gut health, according to studies.
There’s no set duration of time for meditation and it doesn’t require anything other than your own mind (and perhaps a timer – so you’re not wondering how much time has passed).
Three tips to get started:
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Start small and stay consistent. Whether it’s five minutes or 15 minutes, the best meditation is the one you’ll do.
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Sit comfortably, with your back upright. Rest your hands where comfortable, with eyes open or closed (if open, rest your gaze on a spot somewhere on the floor in front of you).
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Notice your thoughts, emotions and breath. As you settle in, notice your thoughts, emotions and breath. When your thoughts stray, notice it, let go of the thought and return to your breath.
Make it a habit: To make it stick, look for in-person or online meditation communities; try podcasts, books and apps; or consider a guide. Meditation comes in many forms, including walking meditation and loving-kindness meditation. Find what works for you.
How to start a conversation with a strangerKeep good eye contact, map out topic ideas in advance, and know that casual conversation is about finding connection. Illustration: Carmen Casado/The Guardian
Why start a conversation? We’re social creatures. Studies show small interactions with those around us can make us happier and more connected.
When chatting with a stranger, keep good eye contact, map out topic ideas in advance, and know that casual conversation isn’t about being cool – it’s about finding connection.
Three tips to get started:
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Ask questions – and don’t worry if they’re not unique and incisive.
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Don’t knock small talk. It can help you figure out what you have in common with the other person, but steer away from the common pitfall topics (politics, religion, sex).
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Know when and how to exit. Be mindful of your conversation partner’s body language and responses – if you’re doing all the work to maintain the chit chat, it might be a sign they’re not interested.
Next up: Conversation is a skill. Like any, it takes practice. The line at a coffee shop or grocery store is an opportunity to chat with strangers.
The effects of climate change are apparent all over the world. Illustration: Carmen Casado/The Guardian
Why start considering your environmental impact? The effects of climate change are apparent all over the world. 2024 was the hottest year on record. Average global temperatures rose to 1.6C above preindustrial levels, according to data from the EU’s Copernicus Climate Change Service (C3S).
“Everyone has an impact,” says Darby Hoover, senior resource specialist at the Natural Resources Defense Council (NRDC). “Corporations are made up of individuals, states are made up of individuals. We need action at all levels.” Start small and don’t worry about perfection. Walking instead of driving, or cutting your food waste are small changes that count.
Three tips to get started:
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Remember the three Rs. Reducing consumption is the most important, then reusing and then recycling items.
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Eat more plants. Meat has an extremely high resource impact on the environment, but the most sustainable way to eat is the way that is sustainable for you. It’s better to consistently reduce your intake of animal products, than go cold turkey.
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Cut energy waste. Unplugging devices and turning off power strips when they’re not in use is an easy way to save energy.
Next up: While all the above can help you reduce your environmental impact, experts agree that the most consequential action is using your voice to talk to community members about climate, and to vote for candidates who are strong on environmental policies in local and federal elections.
How to start reducing your carbon footprint