I'll focus on decision making with a threefold approach. If that sounds fancy, well that's because it is.

Firstly, large change comes from seemingly insignificant decisions. Actually, they just seem so small because they are made in the current moment. But decisions made in the moment are all anybody has and ever had, and so they are actually most meaningful.

Secondly, grow your capacity for decision making. Don't start with the oak, but with the seed. Start small, slow, and with low expectations. Keep in mind that these take place in the moment.

Examples:

• Pay attention to the moments in your day when you could have made a decision. Don't interfere, just observe.
• While going for a walk, decide to change your path. Take an unplanned turn. Try a U turn.
• See how long you can just sit somewhere. More challenging than it sounds.
• Swim one extra lane.
• Stop watching after one episode.
• And so on.

Thirdly, the same as point two, but focused on cultivating healthy eating patterns.

Examples:

• Observe your eating behavior without interfering and judgment. You're simply learning about how things are and have been.
• Throw away a handful of chips. It's alright to toss food given your circumstances.
• Switch out a chocolate bar with stracciatella quark. Chocolatey protein!
• Read up on nutrition while waiting for the train. What is glycogen? How does one properly store prepared food?
• Cook something nutritious and tasty by adding spices, cheese, cream, butter, salt, sugar. Can't be worse than a factory meal, right?
• Standing in the store in front of what you're craving, and pay attention to what you're feeling. Buy it.
• Standing in the store in front of what you're craving, and pay attention to what you're feeling. Say no.
• And so on and so forth.

Lastly, I'd like to say that weight loss is a personal journey, filled with unique challenges and discoveries. Beyond these practical steps, it's crucial to remain open to deeper insights about yourself. Whether it's addressing emotional eating, seeking social support, or trying out sport, the essence lies in making a series of informed decisions in the present moment. Each choice, no matter how small, propels you forward, shaping the future you envision for yourself.