Send us a message with this link, we would love to hear from you. Standard message rates may apply.

In this episode, we explore why starting small is actually the most effective way to build lasting habits. Big goals can feel overwhelming, and relying on motivation alone often sets us up for failure. By focusing on tiny, repeatable actions — what we call minimum viable habits — you can protect your confidence, maintain consistency, and slowly train your brain to see yourself as someone who shows up. We break down the psychology behind small wins, explain why doing less can actually lead to more, and give practical examples you can start today to make real, sustainable progress.

Support the show

Production and Content: Edward Delesky, MD, DABOM & Nicole Aruffo, RN

Artwork Rebrand and Avatars:

Vantage Design Works (Vanessa Jones)

Website: https://www.vantagedesignworks.com/

Instagram: https://www.instagram.com/vantagedesignworks?igsh=aHRuOW93dmxuOG9m&utm_source=qr

Original Artwork Concept: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.

In this episode of Your Checkup, we unpack why relying on willpower alone so often fails — and why that failure isn’t a personal flaw. Willpower is a limited resource that gets drained by stress, decision fatigue, and daily demands, making it unreliable for sustained health change. Instead of asking ourselves to try harder, real progress comes from designing systems that work with our brains: reducing friction for healthy behaviors, increasing friction for unhelpful ones, and anchoring habits to existing routines. By shifting the focus from discipline to supportive environments, we can build changes that last — even on hard days.

Support the show

Production and Content: Edward Delesky, MD, DABOM & Nicole Aruffo, RN

Artwork Rebrand and Avatars:

Vantage Design Works (Vanessa Jones)

Website: https://www.vantagedesignworks.com/

Instagram: https://www.instagram.com/vantagedesignworks?igsh=aHRuOW93dmxuOG9m&utm_source=qr

Original Artwork Concept: Olivia Pawlowski

Send us a message with this link, we would love to hear from you. Standard message rates may apply.

New year energy fades fast, and that’s exactly when most health plans fall apart. We’ve been there—patients telling us “I can’t stay motivated,” and our own early alarms that sometimes lose the argument. So we take a fresh, practical look at motivation: not as a trait you’re born with, but as a state you can design by meeting three basic needs—choice, capability, and support.

We start by ditching the willpower myth. Fear and guilt can get you moving once, but they rarely carry you through February. Instead, we walk through how to create autonomy by making health changes feel like your choice, not a chore. Then we shrink the mountain with competence—tiny, repeatable wins that build evidence you can do this. Finally, we highlight relatedness, the social fuel most of us ignore, from a partner’s quick “you got this” to a clinician who helps you tailor goals to real life.

You’ll hear everyday examples that translate theory to action: reframing exercise from “the doctor said so” to “I feel clearer after a 15‑minute walk,” turning “I need to lose weight” into “steady meals give me steady energy,” and linking medications to the life you want to lead. We cap it with a fast self‑audit you can do today: Does this feel like my choice? Do I feel capable most days? Do I feel supported? Wherever you answer no, you’ll learn how to adjust the plan rather than abandon it.

If you’re ready to turn external pressure into internal purpose and make habits stick without white‑knuckling, press play. Then share this with someone who could use a gentle reset, subscribe for next week’s deep dive on building systems that support your goals, and leave a review to tell us the one small change you’re making first.

Support the show

Production and Content: Edward Delesky, MD, DABOM & Nicole Aruffo, RN

Artwork Rebrand and Avatars:

Vantage Design Works (Vanessa Jones)

Website: https://www.vantagedesignworks.com/

Instagram: https://www.instagram.com/vantagedesignworks?igsh=aHRuOW93dmxuOG9m&utm_source=qr

Original Artwork Concept: Olivia Pawlowski