"To change a habit, make a conscious decision, then act out the new behavior." – Maxwell Maltz 

Coping with cancer can feel overwhelming, affecting your emotions, body, and mind. The things you do each day—your habits and routines—can have a big impact on how you think and feel. At the same time, your thoughts and feelings can influence your actions. 

Making small changes to your daily behaviors can be a powerful way to reduce stress and improve your well-being during this time.

1. One-Time Behavior Change

This involves quick actions to shift your mindset or emotions in the moment. For instance, if you're feeling anxious, you might interrupt those thoughts by taking a walk, listening to music, or practicing deep breathing.

2. Sustained Behavior Change

These are ongoing habits or routines, such as exercising regularly, eating nutritious foods, prioritizing sleep, or seeking social support. While more challenging to establish, these changes can have a lasting impact on your mood and overall health.

• Learn First: Gather information from your care team about how specific changes can benefit you and align with your treatment plan. 

• Offer Yourself Kindness: Focus on progress, not perfection. Change is a process, not a single event. 

• Ditch All-or-Nothing Thinking: You don’t have to be perfect—small steps count. 

• Take Your Time: Habits take time to form and to change. Be patient with yourself. 

• Start Small and Be Specific: Break big goals into smaller, actionable steps. Instead of "I’ll exercise more," try "I’ll take a 10-minute walk after breakfast three times a week." 

• Seek Support: Share your goals with loved ones or join a support group. Encouragement makes a difference. 

If one approach doesn’t work, view it as an experiment. Learn from it and adjust. Your path is unique to you, and every effort brings you closer to your goals.

When faced with a cancer diagnosis, it’s easy to feel like control has been taken away. Making small behavior changes can help you reclaim some of that control. 

By choosing to do something differently—whether it’s preparing a healthier meal, practicing mindfulness, or reaching out to a friend—you remind yourself: I can take action in my life.

Behavior change is deeply personal and influenced by: 

• Values: What matters most to you? 

• History: What’s worked (or not worked) in the past? 

• Awareness of Consequences: How does the current behavior affect you? 

Some people find a cancer diagnosis is an activating event for positive change. For others, it can feel overwhelming. Wherever you are, know that change is possible and that it doesn’t have to happen all at once.

Think of a time you successfully changed a behavior. 

• What sparked the change? 

• What kept you motivated to stay on track? 

These insights can guide you as you navigate new changes. Remember, every small step you take adds up to meaningful progress.