Most people have no problem understanding that action of some sort is required to achieve their goals. However, even though they know this intellectually, they still struggle with making the progression from "knowing" to actually "doing" in their lives.

Day after day, they tell themselves they need to do something, but they continue with their usual routine.  As a result, nothing happens and the desired achievement eludes them.

Most people are aware of the placebo effect.  It's when a treatment with no medicinal value results in healing due to the patient's belief, trust, and confidence in that treatment.  Fewer people are familiar with the corresponding nocebo effect, although it's arguably far more important.

The nocebo effect occurs when someone's negative expectations lead to harmful, undesirable, or adverse effects on their health. For example, a patient is told they only have three months to live, and their belief in this as an undeniable and inescapable truth brings it about.

It's important to recognize how powerful the nocebo effect can be.  There are documented cases where a misdiagnosis has caused someone's health to decline rapidly, even to the point of death.  Even though the individual did not have a sever health condition, their belief that they did led to detrimental (and in some cases fatal) outcomes.  We truly need to guard against unwarranted negative beliefs that compromise our health and well-being.  

Here are some areas to watch out for, where the nocebo effect can crop up through negative language and interactions.

There are times when it makes sense to seek out input and guidance from a skilled health expert.  The specialized knowledge and support a trained practitioner provides may be just what you need to get focused, develop a plan, and stay motivated as you work towards your health goals.

But what about your own intuition and self-knowledge about your body?  Do you view yourself as the ultimate expert on your body and your personal wellness? 

Perhaps you're still trying to figure out what omega-3s, antioxidants, and free radicals are all about.  Maybe you're unsure about the exact steps you need to take to achieve and maintain the best health possible.  Even if you're not an expert on all things health-related, one important fact holds true:  you have an intimate awareness of your body that no-one else has. 

When it comes to improving your health and well-being, it doesn't matter what your starting place is; there's always something you can do to get yourself moving in the right direction.  And those initial steps you take don't need to be extreme or overwhelming. 

In fact, it's better to start off with small, manageable changes.  As you follow through with taking small steps consistently, you'll see and feel the effects both physically and mentally.  Over time, these healthy behaviours will solidify into long term habits that become second nature to you. 

​Here are five small changes you can make that will yield big results for your physical health and mental well-being.​

If you're not naturally a morning person, getting your day off to a good start can be a challenge.  You wake up groggy and scramble to get ready, only to find yourself running late as you rush out of the house.  The day is thrown off, and you're left feeling scattered, off-balance, and out-of-sorts.
 
Your morning sets the tone for the rest of the day.  If you feel calm, relaxed and energized, you're better prepared to deal with whatever comes your way.

Here are 10 tips for building your perfect morning routine.

Have you ever spent time online, only to find afterwards that you couldn't recall most of what you read? That's what happens when you consume large amounts of disparate information all in one go.  You take a lot in, but you wind up retaining very little of it..  

​Think about this:  by heading online, many of us will consume more information  in a day than our ancient ancestors would have consumed over several weeks or months!  This steady stream of incoming information can become mentally exhausting after a while.  And much of the time, it distracts us while providing little in the way of real substance and lasting value.
 
Leaving the online world and spending time in a book can do wonders for your mental health and well-being.  Here are three compelling reasons to get offline and into a good book.

Everyone wants to experience health and happiness in life.  And while there are many approaches for getting there, a common thread is always present:  a solid foundation is essential.  When you invest in the right foundational steps, you reap the benefits.

The following seven steps will provide you with a solid foundation for becoming a healthier, happier version of yourself, by showing you how to take care of yourself inside and out.  There's nothing extreme; you can work every one of these steps into your life no matter what your starting place is. 

So go ahead and start taking steps to become a healthier, happier you.​

Something is off.  Is it the gloomy, overcast sky that's giving you the blahs?  Nothing is grabbing your interest and you’re feeling bored.  Fortunately, the feeling  doesn't linger, and it doesn't take long before your enthusiasm returns and you’re back on track. 

Occasional boredom is natural and typically isn't a cause for concern.  But what happens when boredom shifts from occasional to ongoing?  What happens when you find yourself feeling bored for an extended period?  ​

​How ​concerned should you be about the air quality inside your home?  Consider this:  a healthy adult, not doing anything physically strenuous, takes about 15 breaths every minute.  That works out to 900 breaths every hour! 

Every time you breathe in, you're not just taking in life-sustaining oxygen; you're also taking in all the invisible contaminants hidden in the air, which your body then needs to deal with.