Remember that time you set a health goal? How did it go? Whether it was to lose weight, eat cleaner, sleep better, or exercise more, I’d venture a guess that it went well… until it didn’t. Too often we set big, idealistic goals that sound incredible but when it comes to putting them into practice, and especially to sustain them long term, it becomes a different story. But what if there is another way?

(Short on time? Click here for The Bottom Line)

Do the bare minimum. Yes, that’s the advice. Let me explain.

We usually set goals with our best self in mind. It generally sounds like the right thing to do, too. For instance, when you learned the targets for exercise, you might have told yourself, “okay, I need to get my cardio in 30 minutes a day, 5 days a week”. That’s true. Adding that into a full schedule is difficult. Also true. Then keeping it going every week is another challenge. Again, true.

Although these are all factually correct statements, this line of thinking leads to undue pressure. Which most importantly, and ironically, leads to a frustrating start-stop journey along with behaviours that we struggle to maintain. It feels like unless we do it all, we may as well do nothing. Commonly known as the all or nothing mindset. And as a recovering perfectionist, I know this feeling all too well. With experience comes wisdom. And wonderfully, the evidence-based medicine lines up neatly.

Starting small, no matter how small, is actually what matters. This is what helps you move the needle forward. This is what takes you where you want to go. And crucially, helps you stay there.

So, do the bare minimum. I understand how that may sound. Let me be clear, you and I both know you are capable of more than a bare minimum. Of course you are. I believe in you and your ability to achieve success with your health goals. And I sincerely hope you believe in yourself and your ability to do so as well. But most days, we are not doing anything, in the name of “I should be doing everything”. Instead of spinning wheels, start with a little. Start somewhere.

Doing the bare minimum does not mean you are not good enough. It means you accept two realities:

A. That in order to make progress and reach your goals, you must begin somewhere.

AND

B. That you love yourself enough to take action and try, no matter how small the first step is.

On better days, when you have less stress and more time, and less fatigue and more energy, you will have a much easier time doing more than the bare minimum.

On tougher days, when your tank has very little left in it, the bare minimum keeps your momentum alive. It gives you an opportunity to show up for yourself and your health. It helps you discover continuity, while lowering the risk you will slip into another all or nothing situation. You will always be doing something.

Let’s look at some examples together:

  • Ideal Target: exercise 30 min per day, 5 days a week.
  • Low Bar: do 10 squats in the morning and the evening after brushing your teeth, 5 days a week.

  • Ideal Target: achieve a lifelong healthy eating pattern, such as 80/20 Whole-Food Plant-Predominant.
  • Low Bar:  add 1 cup of veggies to your dinner 5 nights a week.

  • Ideal Target: drink 9-12 cups of water every day.
  • Low Bar: drink at least 4 cups of water every day.

Setting a low bar is not a replacement for your target or goal. Rather, it keeps you in motion and gives you a foundation to both build upon and fall back onto.

The idea is you gradually and progressively take more action (and it becomes easier to), so that you can not only achieve and exceed your goals, but also avoid slipping into inaction. On the tougher days, where life happens, at least you drank more water than 0 glasses, or had 1 cup of veggies more than you would have, or did 10 squats… instead of throwing the day away and doing nothing at all.

The next time you set a health goal, I would invite you to consider the following questions:

  • What is your low bar?
  • What is the tiniest step you can take that can get you started?
  • What is the least you can do on your worst days?
  • What can you do every single day that is achievable, sustainable, and over time compounds positively in your favour?

Instead of planning and goal-setting for your best self, plan ahead for your tougher, more stressful days. Where scheduling gets chaotic, time slips away, and energy and capacity for decision-making are depleted. Know and do your bare minimum.

Before you know it, you’ll be taking action everyday, reaching and surpassing your goals, and becoming the version of yourself I hope you know that you deserve to be.

As always, chase progress, not perfection.

I believe in you,


Dr. Khimji


This Week’s Challenge

Take the stairs instead of the elevator at least once a day this week. In a high-rise? Aim for at least one flight.


The Bottom Line

Instead of setting a health goal with your best self in mind, consider a plan for the harder, more stressful days. Not because you are incapable of more, but because it’s far better to do something instead of nothing. No matter how tiny and insignificant-feeling that something is. Ask yourself what your low bar is. Want to eventually exercise 150min/week? Start with 10 squats per day. Do the bare minimum. On the days you have more time and energy, do more. But on the days life is life-ing, do the tiniest bit. It matters and keeps your momentum alive. In order to make progress and reach your goals, you must begin somewhere. You also must love yourself enough to take action and try, no matter how small the first step is. When you set your next health goal, think: “What is the tiniest step I can take to get started? What is the least I can do on my worst days?” Before you know it, you’ll be taking action everyday and will be becoming the version of yourself I hope you know you deserve to be.