As promised, today we will go over the tips and tricks for how to actually move towards “doing all the things”. Last week’s post might have felt overwhelming. That’s okay, you are not alone. When I share this list with people, they feel both empowered and stressed at the same time. Here’s where chasing progress, not perfection, truly applies. Taking things one at a time and setting small, achievable goals, are what help you achieve results that last.

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

It’s tempting to tell yourself you can make all the changes on the list at once. I’ve been there. As a recovering perfectionist, it feels like the best option… for many, the only option. But how long do those broad, sweeping changes last? From my experience, not long at all.

What I have learned instead, is the importance of bite-sized, tiny habits, mastered one at a time. I’m talking about choices so small they feel inconsequential at first. When I share this with others during my one on one work, I am often met with, “if I just do that, then what’s the point?” I hear you. I get it. But bear with me: here is where the magic happens. Funny enough, I have come to understand that, ironically, the only sustainable pathway towards the direction of perfection, is progress. That is, you have to take steps in the direction of doing all the things, in order to actually do all the things. And keep doing them.

In the spirit of one step at a time, and one micro habit at a time, you may have noticed something new in the past few posts: This Week’s Challenge. This was born out of the exact principle in question. I encourage you to join me each week and try out each and every challenge. They are designed to be reasonable and practical, such that we can make time to achieve them amidst the chaos of normal life.

Remember, when you focus on any positive health behaviour, regardless of the category, goal size, or intensity, you move towards a healthier, happier life. With enough practice, patience, and persistence, you will find yourself doing a lot more than you ever thought possible. As the momentum and confidence build, healthy habits become easier and easier, and success lasts longer.

The weekly challenges give you an opportunity to build a healthy life in this way, and they help you move closer and closer to that list of doing all the things. Whether you try the challenges or not, you may still be interested in “doing all the things” one way or another. Below, I share a few of my favourite strategies.

Your Action Plan:

  • Set a range goal (where you set a minimum “low bar” and an ideal/maximum target).
    • On the better days, you’ll probably achieve your ideal/maximum.
    • On the tougher days, focus on doing the minimum “low bar”… instead of nothing.
  • Keep a positive attitude.
    • Practice gratitude when things go well and when you take the actions you say you will.
    • Practice self-compassion when things do not go your way and reset and reattempt again.
  • Celebrate your wins.
    • Especially the tiniest tasks or micro-actions that often feel nominal and pointless. This is where the habits are built and lasting results begin.
  • Believe in yourself.
    • Recognize and remind yourself of your self-worth. Show yourself what you can do when you set your mind to it and watch your self-esteem improve too.
  • Grow your confidence.
    • When you commit to something, or make a promise to yourself, following through with that builds your self-efficacy.
    • The more you can action and actually do, the more your self-confidence builds as well.

I hope this brings a practical approach to “doing all the things” and makes it much more manageable and lasting. Rest assured, you can still do it all… just not everything at the same time.

Every step you take towards better health matters. Every decision predicts your future. The power is in your hands.

As always, chase progress, not perfection.

I believe in you,


Dr. Khimji


This Week’s Challenge

Drink a cup of water first thing in the morning every day this week.

[PS. This Week’s Challenge is a new-ish segment of the blog where I encourage you to join me to work on a small, new healthy behaviour during the week. They are intentionally designed to be tiny and reasonable, so you can do them during the busy-ness of life.]


The Bottom Line

Here are the tips and tricks for how to actually get closer to “doing all the things”. It can feel overwhelming, but starting somewhere, and starting small, is the first step. One tiny habit after another, and you will be suddenly looking at a stack of positive health behaviours that are nearly automatic. If you often say, “what’s the point”, struggle with all or nothing thinking, or are a recovering perfectionist like me, these tips are especially relevant for you. After all, the only true path to ‘perfection’ is progress in that direction! What can you do to make this happen? Set range goals, have a “low bar”, keep a positive attitude, celebrate your wins, believe in yourself, and build your self-confidence and self-efficacy. Rest assured, you can still do it all… just not everything at the same time. Every step you take towards better health matters. You got this!