Changing habits can be challenging, so here are two tips that have helped me the most:
1. Anchor it to an existing habit. Pair the new habit with something you already do consistently. For example: after I brush my teeth, I go for a walk. Or, I begin my gym sessions with a few physical therapy exercises. This gives your new habit a reliable mental cue—something that naturally prompts the behavior you want to build.
2. Make it smaller. This is the core principle behind the popular book Atomic Habits. If you’re struggling to follow through, try doing the smallest possible version of the habit. Instead of expecting a full workout, commit to just one minute of the movement. If you’re trying to walk more, start by simply putting on your shoes and stepping outside.
Often, just starting leads to more than you planned. But even if it doesn’t, doing something small beats doing nothing—and builds the habit far better than skipping it.
For example, when I get out of bed on Mondays, I write a blog post. It might be short, but it keeps the habit alive.
So: pair your habit with something steady, and start as small as you need to. That’s the recipe for a habit that actually sticks.
Michael Dunbar is a Naturopathic Doctor and Licensed Acupuncturist.
Born and raised in Raleigh, NC before going to UNC-CH and graduating with a Bachelor of Science in Public Health – Nutrition. Michael then moved to Oregon to pursue a dual degree of a Naturopathic Doctorate and Masters of Acupuncture. During his time at the National University of Natural Medicine in Portland, OR, he also received his Oregon massage license specific to Shiatsu (acupressure) massage.
His path began with a desire to find treatments that did not just mask symptoms but instead help cure disease or avoid becoming sick all together. This search is what led to the significant study and personal testing of a number of dietary regimen. He’s settled on a whole food based approach which can be customized to the needs of each individual.
At NUNM, Michael’s education led him to understand that certain lifestyle factors including nutrition, sleep, exercise, and stress management are the keys to health and by focusing on these basics many of the health issues people experience can be avoided or reversed.
Another basic principle Michael has incorporated into his healing practice is the healing power of mindfulness. Michael has cultivated mindfulness through meditation, chi gong and Tai Chi, and uses this moment to moment awareness to inform his massage and acupuncture treatments. This mindfulness is how he “gets out of the way” to create a healing space for his patients.
In his personal life, Michael enjoys Contra and Blues dancing, weight lifting, and travel. He looks for a balance to maximize health and happiness in each day.
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