How to start … anything: expert tips for trying something new

The hardest part of any new habit or activity is starting it. Do you need special equipment? How do you know if you’re doing it right? What are the basics you need to master before you can take your practice to the next level?

In the series How to start, we ask experts to break down how to start, well, anything – including weightlifting, running, dating and talking to strangers.

How to start running

Run for short periods, then walk to recover – this makes the workout more manageable. Illustration: Carmen Casado/The Guardian

Why start running? Running requires very minimal equipment to get started: just a pair of shoes. And it can start with walking; experts suggest working up to spending upwards of an hour walking.

Four tips to get started:

• Alternate running and walking. Run for short periods, then walk to recover – this makes the workout more manageable. Over time, you can increase the period of time running, and aim to take fewer walking breaks.

• Avoid running too fast or too much. Keep a conversational pace, where you can talk and run at the same time and be sure to take time off as your body adjusts to the new routine.

• Get good running shoes. Buying in-person is best, especially if you can visit a running store where you can get properly fitted and try a wide variety of shoes.

• Don’t push yourself to run as long and far as you can. It can be draining and lead to injury.

Next up: consistency is more important than running for a set number of days or at a particular pace. Enjoying the exercise is just as important. Add weight training to improve your muscles, and find a community to build your practice.

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How to start weightlifting

Trying bodyweight exercises like to build a foundation of strength. Illustration: Carmen Casado/The Guardian

Why start lifting? Strength training is for anyone and research shows that it can also be essential to health and longevity, with the benefits including stronger bones and an increased metabolism.

To get started, experts suggest first trying bodyweight exercises like squats, pushups, lunges and planks to build a foundation of strength.

Qualified personal trainers can help with proper form, but a no-cost alternative would be reference to instructional videos online that break down each exercise. If hiring a trainer, be sure to find someone with certifications from reputable organizations – influencers may be fit, but they are not always knowledgeable.

Four tips to get started:

• Machines at the gym are useful for beginners, as their fixed positioning can help beginners understand the movement patterns of each exercise.

• Start with lighter weight. Move to heavier weights when you have good form and feel comfortable progressing. At the end of 10 reps, if you could manage two or three more, that’s a good weight to work with.

• Track your progress weekly and don’t overdo it. Give your body time to rest between sessions. For beginner lifters, two to three sessions a week is usually plenty.

• Eat properly to fuel your workouts. Here’s how to get enough protein to help build muscle – 1.2 gms of protein per kg of body weight is a good rule of thumb, says Dr Andrew Jagim, director of sports medicine research at the Mayo Clinic Health System.

To level up: progressive overload – making your workout a little more difficult each session – will ensure you’re making progress over time. Without it, your body will adapt, and your muscles won’t continue to grow.

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How to start therapy

Therapy can be an effective way to address a range of concerns. Illustration: Carmen Casado/The Guardian

Why start going to a therapist? There are many reasons to seek out therapy, including feeling stuck or getting diagnosed with mental illness. It can be an effective way to address a range of concerns.

Three tips to get started:

• Find a therapist. Google “psychotherapist near me” or connect with close, trusted friends to find an accredited professional.

• Figure out how you’ll pay for it. In the US, if you have insurance, the first challenge is often finding someone in-network and covered by insurance. Try asking your insurance company for a list of providers in your area.

• Start with an initial consultation. Many therapists offer free 15-minute phone consultations and experts recommend doing a full session with a potential provider so you can see how they work.

Next up: you might need to try several therapists to find the best fit. Be picky – it’s an important relationship, and it can take time to find the right one.

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How to start dating

Establish your own values and priorities before jumping into dating. Illustration: Carmen Casado/The Guardian

Why start dating? Experts say finding a partner takes time and effort – but there’s plenty of room for fun, too.

Five tips to get started:

• Date yourself first. Establish your own values and priorities before jumping into dating, to better understand what you’re looking for.

• Use the apps. While there are three main ways to date – online, in person or via set up – dedicated apps and sites are the easiest way to meet the greatest number of people.

• Take good photos and make a thoughtful profile. Create a unique profile that highlights your interests and personality. Include six current pictures, with a mix of face and body shots.

• Chat – but not for too long. Aim for 15 minutes, twice a day, to chat – but don’t waste your time with people who aren’t engaged.

• Try a walk, drinks or coffee. Dinner is a big investment; instead, start small. Consider a walking date: it’s relaxed and offers flexibility if the date is going well to add drinks or dinner.

Date a lot: Experts encourage dating multiple people at once as a way of keeping your options open and not slipping into a scarcity mindset that leads you to ignore red flags.

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How to start budgeting

Taking stock of your spending means you can then redirect where your money goes. Illustration: Carmen Casado/The Guardian

Why start a budget? Many people avoid budgeting because it can be overwhelming or emotional. However, experts say tracking your finances can reduce stress and “you can start to pinpoint where money is going for your own happiness”, says Robin Snell, a certified financial planner and founder of Nested Financial and Tax Planning.

Three tips to get started:

• Track every penny for 30 to 90 days. Taking stock of your spending means you can then redirect where your money goes.

• Be aware of three common budgeting challenges. People tend to fall into one of three buckets: they don’t earn enough income; they earn enough, but have high fixed expenses and need to cut back; or they have enough income, but are waylaid by poor spending habits but can improve through behavioral changes.

• Pay off high interest debt first. Any credit card debt or any debt with an interest rate of more than 7% should be paid off first. Then set specific financial goals – like saving for a car – and aim to save between 10 to 20% of your overall income.

Next up: Making and sticking to a financial plan is the secret to longterm success. Start by automating as much of the process as possible: for example, setting aside a fixed dollar amount in different bank accounts for vacations, a future home or an emergency fund.

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How to start meditating

Meditation helps reduce anxiety, depression, insomnia and improves gut health among other benefits. Illustration: Carmen Casado/The Guardian

Why start meditation? Among the many benefits of meditation are reduced anxiety, depression, insomnia and improved gut health, according to studies.

There’s no set duration of time for meditation and it doesn’t require anything other than your own mind (and perhaps a timer – so you’re not wondering how much time has passed).

Three tips to get started:

• Start small and stay consistent. Whether it’s five minutes or 15 minutes, the best meditation is the one you’ll do.

• Sit comfortably, with your back upright. Rest your hands where comfortable, with eyes open or closed (if open, rest your gaze on a spot somewhere on the floor in front of you).

• Notice your thoughts, emotions and breath. As you settle in, notice your thoughts, emotions and breath. When your thoughts stray, notice it, let go of the thought and return to your breath.

Make it a habit: To make it stick, look for in-person or online meditation communities; try podcasts, books and apps; or consider a guide. Meditation comes in many forms, including walking meditation and loving-kindness meditation. Find what works for you.

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How to start a conversation with a stranger

Keep good eye contact, map out topic ideas in advance, and know that casual conversation is about finding connection. Illustration: Carmen Casado/The Guardian

Why start a conversation? We’re social creatures. Studies show small interactions with those around us can make us happier and more connected.

When chatting with a stranger, keep good eye contact, map out topic ideas in advance, and know that casual conversation isn’t about being cool – it’s about finding connection.

Three tips to get started:

• Ask questions – and don’t worry if they’re not unique and incisive.

• Don’t knock small talk. It can help you figure out what you have in common with the other person, but steer away from the common pitfall topics (politics, religion, sex).

• Know when and how to exit. Be mindful of your conversation partner’s body language and responses – if you’re doing all the work to maintain the chit chat, it might be a sign they’re not interested.

Next up: Conversation is a skill. Like any, it takes practice. The line at a coffee shop or grocery store is an opportunity to chat with strangers.

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The effects of climate change are apparent all over the world. Illustration: Carmen Casado/The Guardian

Why start considering your environmental impact? The effects of climate change are apparent all over the world. 2024 was the hottest year on record. Average global temperatures rose to 1.6C above preindustrial levels, according to data from the EU’s Copernicus Climate Change Service (C3S).

“Everyone has an impact,” says Darby Hoover, senior resource specialist at the Natural Resources Defense Council (NRDC). “Corporations are made up of individuals, states are made up of individuals. We need action at all levels.” Start small and don’t worry about perfection. Walking instead of driving, or cutting your food waste are small changes that count.

Three tips to get started:

• Remember the three Rs. Reducing consumption is the most important, then reusing and then recycling items.

• Eat more plants. Meat has an extremely high resource impact on the environment, but the most sustainable way to eat is the way that is sustainable for you. It’s better to consistently reduce your intake of animal products, than go cold turkey.

• Cut energy waste. Unplugging devices and turning off power strips when they’re not in use is an easy way to save energy.

Next up: While all the above can help you reduce your environmental impact, experts agree that the most consequential action is using your voice to talk to community members about climate, and to vote for candidates who are strong on environmental policies in local and federal elections.

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