Nouriched: Eat, Move and Rest Your way to Wellness

The hardest and often times loneliest part of making a lifestyle change is starting the change. You may have just received a diagnosis of PCOS, diabetes, hypertension or <insert NCD name here>. Your doctor may have advised you to consider a diet change and some exercise.

You leave her office with a new prescription in hand. You hold the notional idea that you need to change. However, truth be told, you just don’t know how to start the change.

And let’s be honest—this moment is terrifying. You feel like you’re standing at the base of a mountain, staring at the peak, wondering how you’re ever going to climb it. You don’t have a map. You don’t have a guide. And worst of all, you might feel like you’re doing this alone.

The problem is further compunded when you do a quick Internet search on diets and workouts, and are bombarded with conflicting information. You also see beautifully curated images of influencers who’re already at the PEAK of the mountain you know you need to climb!

Ugh!! Long sigh…

Why Is Starting So Hard?

You’re not imagining it—science backs up the idea that starting is the hardest part. Researchers have found that behavioral inertia—our tendency to stick with what’s familiar—is a major roadblock to change. A 2018 study published in The European Journal of Social Psychology found that once a new behavior is repeated consistently, it becomes more automatic over time, with most habits forming between 18 and 254 days depending on the complexity of the change (Lally et al., 2010).

Another study in The Journal of Consumer Research found that the hardest part of forming a habit isn’t the action itself—it’s the mental energy required to start (Duhigg, 2012). This means that once you begin, momentum starts to work in your favor. Like a heavy train slowly pulling out of a station, the first few feet require the most effort, but as it picks up speed, motion becomes easier and more natural.

The Tension Between Awareness and Motivation

Here’s the part that’s tricky—before you can start, something has to push you toward change. Maybe it’s a doctor’s warning. Maybe it’s fatigue that won’t go away. Maybe it’s the mirror, showing you a version of yourself that doesn’t feel like you anymore.

But awareness alone doesn’t spark action. We’ve all had moments of realization without immediately changing our behavior. That’s because there’s a gap—a space where you recognize the need for change but don’t yet have the drive to move forward. And that’s okay.

If you’re in that space right now, don’t shame yourself. Instead, sit with it. Reflect on why you want this change. Imagine your future self—the version of you who has made it to the other side. What does she feel like? What does she love about her body, her energy, her health?

Don’t wait on motivation. If there is awareness, its time to start.

How to Take the First Step

So, how do you actually start? Once there’s awareness, I need you to move forward,(even when the conviction is weak, and the motivation is missing).

But, keep it simple:

I’ve coined the “1-1-1” approach that I detail in this blog post. To summarize it here, taking the first step starts with establishing ONE Outrageous Why, which is your motivation. Then select ONE Focus: your simple goal. Finally, use ONE Tracker, your “small wins” recorder. This sets you up for taking consistent action.

Your journey won’t be perfect, but that doesn’t mean you’re failing. You might start and stop. You might stumble. You might doubt yourself. But if you keep going, you will succeed.

Change is not about intensity—it’s about consistency. Every small step you take compounds over time. Even if you just drink more water today, that is a step. If you move your body for five minutes, that is a step. If you swap one meal for something nourishing, that is a step.

Positive Affirmations for the Journey

When doubt creeps in, and even your “One Outrageous Why” fails to motivate you, then repeat these affirmations:

• I am capable of change, even if it feels hard right now.
• Every small step I take is a victory.
• I don’t have to be perfect; I just have to keep going. I will not fail.
• My body is resilient, and I am learning to care for it with love.
• I am worthy of health, joy, and vitality.

If you’re a Christian, these may take even deeper root in your soul:

• “God is working in me, and He will complete what He started.” – Philippians 1:6
  Even when I struggle, I trust that God is the one sustaining my transformation. My faithfulness is not my own—it is Christ at work in me.
• “When I am weak, He is strong.” – 2 Corinthians 12:9
  I do not have to muster up my own strength—God’s grace is sufficient. His power is made perfect in my weakness, and He will sustain me on this journey.
• “Whether I eat or drink, I do all for the glory of God.” – 1 Corinthians 10:31
  My lifestyle changes are not about vanity or striving but about reflecting God’s goodness in every aspect of my life.
• “God’s mercies are new every morning.” – Lamentations 3:22-23
  I will not be crushed by yesterday’s failures. God’s mercy meets me fresh every day, and I walk forward in His grace, not in guilt.

Final Thoughts

If you’re feeling overwhelmed, lonely, or lost—know this: you are not alone, and you are not stuck. The hardest part is beginning, but once you do, your body and mind will adapt. The first few steps will feel like trudging through mud, but over time, they will become second nature.

Start where you are. Start scared. Start unsure. Just start. Because one day, you’ll look back and realize that the small steps you took today led you exactly where you needed to be.