For example, it’s well-known that physical exercise can make a huge difference in your mental health – but it can be so hard to commit to a vigorous(hard) exercise routine when you’re not in the habit of doing it. Dr. Julie’s advice? Don’t worry about going from no exercise to an hour of cardio per day! The hour of cardio per day might look like the “right” decision, but the “good enough” decision is to incorporate(insert) some light exercise into your day that you actually enjoy. Don’t go to the gym for a joyless(boring) slog(a difficult thing to do) on the treadmill if it fills you with dread(fear, reluctance); instead, start with activities you can see yourself repeating, like brisk walks(walking at a pace that is faster than a leisurely stroll but not as intense as a run) around the neighborhood with your favorite podcast.

If you’re stuck in a low mood and the long list of things you should do is overwhelming(more than you can handle), pick just one small action that you know is good for you, and promise yourself to do it every day– like that brisk walk around the neighborhood. You might not see a stark(large and noticeable) uptick(increase) in your mood immediately(right away), but you’re doing something more important. You’re actually laying the foundation(create a basis) for new pathways in your brain that make exercise second nature(Become automatic). You’re reminding yourself that you can still develop good habits. And once you sustain(keep) good habits, they in turn will sustain(improve) your mental health.

So what if you successfully build up a good, healthy habit, but then your commitment slackens(weakens) over time and you fall out of it? Try not to criticize yourself. It happens. Be compassionate(kind) and encouraging(supportive) toward yourself, as you would to a friend going through a rough(hard) time. You can try again tomorrow! It’ll be easier the next time around because you’ve done it before.

📚هایلایت ۵ خلاصه کتاب 

Why Has Nobody Told Me This Before?

✅Well-known: مشهور

✅Commit to: متعهد بودن به انجام چیزی

✅Vigorous: سخت و شدید

✅Advice: پند

✅Cardio: هوازی

✅Incorporate: جا دادن، استفاده کردن

✅Light exercise:تمرین سبک

✅Joyless:بی لذت

✅Slog:کار سخت

✅Dread: بی میلی، وحشت

✅Brisk walk:پیاده روی سریع

✅Overwhelming:گیج کننده

✅Pick:انتخاب کردن

✅Neighborhood: محله

✅Stark:واضح و کامل

✅Uptick:افزایش

✅Immediately:فورا

✅Lay the foundation:پایه گذاری کردن

✅Pathway:راه

✅Make sth second nature:به چیزی مسلط شدن

✅Remind:یاد آوری کردن

✅Sustain: نگه داشتن

✅Commitment:تعهد

✅Criticize:سرزنش کردن

✅Compassionate:مهربان

✅Encouraging:دلگرم کننده

✅The next time around:دفعه بدی

➖➖➖➖➖➖➖➖➖➖➖➖

🌟اگر واستون مفید یا جالب بود لطفا به دوستاتونم معرفی کنید❣️

🌟https://t.me/luminous_bookclub

🌟https://t.me/english_prism

🌟Instagram page: luminous__english

🌟Castbox channel: luminous english

🌟 YouTube channel: luminous_english

♥️ Music Channel: @luminous_musics