Omar wanted to get fitter and began a very demanding training programme. After a few days he was so tired that he stopped. Later he decided to restart with a smaller goal. He took a short walk after dinner three times a week. Gradually he chose longer routes and invited a friend. Continuing was easier when the activity fitted daily life. Omar wrote down what he had done but did not compare results with others. He discovered that a habit could grow slowly. Turning up regularly mattered more to him than doing as much as possible in one day.