My understanding is that you just have to choose small goals to achieve - not to make too big a change all at once. For example, if you've been completely sedentary, instead of making some large exercise goal like an hour a day, break it up into smaller goals - like 10 minutes 3 times per day or I'll exercise for 3 days a week for 1 hour. I've set one of my goals to track my food every day. I really find that is the "make it or break it" for me. It really helps me focus on what I'm putting in my mouth. Back to the fitness goal, depending on your needs - just make a goal to walk around the block and then slowly lengthen the amount of your walk. Hope this helps. Good luck!