Code Yellow – by Dr. Nedelya Shtonova

The human mind is prone to a curious and paradoxical game – we love to plan, because the act of planning itself brings pleasure. Anticipating future success triggers dopamine pathways in the brain and creates an illusion of progress. Although everything seems perfect at first glance, cognitive neuroscience research shows that this process often turns out to be a trap – we inadvertently postpone real action and replace it with self-deception.

Temporal discounting – a trap for our dreams

The phenomenon known as “temporal discounting” reveals our deep tendency to choose immediate comfort over distant, yet genuine transformation. This phenomenon is not just psychological, but also biologically grounded, making it difficult to achieve goals that require long-term effort.

Yesterday, I spoke with a woman who has a successful career and is struggling with insulin resistance. She wants to lose weight, but keeps putting it off. She is gaining weight, and her anxiety is growing along with the numbers on the scale. "I'm in a vicious cycle. I know what I need to do, but I keep procrastinating... Nothing changes, only the weight keeps increasing," she told me.

This vicious cycle is not just hers; it is ours as well. The question is: is "normal" inevitable or just convenient? We say so often: "I'll start on Monday," "Next month will be different," "I'll be a new person starting tomorrow"... but these promises are never fulfilled. The reason? We often rely on the magic of plans rather than real action.

How to get started?

The truth, which is incorruptible and does not yield to convenient illusions, is that change begins only here and now. For true transformation to occur, focus and determination are necessary. We don't need to start with grand steps. Sometimes it is enough to take small steps, such as a walk during lunch or a short morning walk.

Neuroscience has taught me that even the smallest actions – a jump or a squat – can change the way we perceive ourselves. It's not about the scale and what it shows. It's about the process, about the small steps we take every day. Our body will begin to change, but in a way that is deeply internal, almost invisible. Start with something small, but decisive. As you continue, you will realize that true progress comes from focusing on the process, not on the final results.

The role of responsibility

Another important factor for success is responsibility. The only person who can set the direction of your transformation is you. If you want to control your life, to control your health and well-being, you must take responsibility for your actions. Dependence on harmful habits will not lead to change, but on the contrary – it will keep us in a state of constant stagnation.

How to deal with toxic influences?

Over time, I realized that one of the main barriers to change is the toxic environment of seemingly innocent "wisdoms." We often hear phrases like: "After 30, metabolism slows down" or "As you age, you can't change your body." These messages, which seem to come from "well-meaning advisors," are actually viruses of defeatist thinking that gradually erode our self-confidence.

We must resist these limitations and believe that we can change our body, mind, and life, regardless of age.

The best protection is a focus on the right actions

Every change requires specific steps and a clear goal. The important thing is to start without waiting for the perfect moment. Change is possible if your focus is on action and self-love, not on the expected result. When you have true motivation, you don't need a scale or external criticism – there is only your own determination and effort.

And remember – you are not alone in this process. Find a mentor to guide you on the path of change. The right mentor will help you see the possibilities, not the limitations. It doesn't matter how old you are – you can start over, change, and be the best version of yourself.

Start now! Don't wait for the "perfect moment." Be honest with yourself and don't let yourself be hindered by other people's limitations. Start changing your body and mind with small, but decisive steps – and you will discover that true transformation begins when you least expect it.