The majority of the more than 100 million people with chronic kidney disease (CKD) in China can be completely treated or controlled and stabilized. For those whose disease continues to progress or is unstably controlled, in addition to the primary cause, timing of consultation, nature of the disease and genetic constitution, it is largely related to inappropriate lifestyle and excessive psychological burden. 12 The World Health Organization defines people aged 14 to 44 years as young adults. With the development of society and changes in lifestyle, some diseases that were previously prevalent in the elderly population have become increasingly common in the young population, seriously endangering their health and affecting their lives and expectations for the future. In addition to genetics, poor lifestyle habits are the main cause of morbidity. Nothing is more powerful than the power of habit, which is the true leader of thought and behavior, and good habits lead to success. In the treatment of chronic diseases, good habits are especially important, and we often ask patients to “open their legs and keep their mouths shut” and promote self-discipline in their lives. However, some patients, especially young ones, cannot even take their medications regularly, so how can they talk about self-discipline? Why is it so difficult to change habits? From a psychological point of view, because habits are rooted in the subconscious mind, which is the essence of the reason why it is almost impossible to change habits using only the explicit mind. Although the problem of how to form habits is complex, it is not powerless, because there are some basic principles that govern people’s perceptions and behaviors. If we take them as the foundation, we can solve the problem of habit formation in an orderly and logical way. Here are four principles that we should understand when thinking about habit formation: 1. Use three minutes of heat to create an environment suitable for habit formation For human ancestors, energy was a scarce resource (the better the ancestors were at preserving energy, the easier it was to preserve genes in evolution). So, we now save as much energy as we can, which means we are as lazy as we can be. Birds fly only when they need to accelerate and rise, they beat their wings fiercely, the rest of the time they just glide through the air with their wings open. Birds teach us the truth that we are able to travel long distances with the help of an initial burst of energy. Whenever we are determined to change our behavior, we are always ambitious at the beginning, and we can use these “hot moments” to create an environment conducive to habit formation: for example, we can remove things like sliced ham and Coca-Cola from the refrigerator and leave only vegetables or other healthy foods. In short, to develop habits, the first step is to minimize the resistance to this behavior in the environment. 2, the goal should not be too abstract, make a concrete and detailed plan People can easily overestimate the information they have. Although we can imagine ourselves energetic, persistent exercise, but this has no practical significance for us to achieve our goals. Whether it’s imagining or planning, our brainstorming is always too abstract. What we really need is to know what we should actually do; what we need to do is to break down our goals into concrete actions. People often talk about wanting to “eat healthy” or “exercise more” but only talk about results without thinking about concrete actions. How can you tell yourself exactly how to eat healthier? Having a salad for lunch every day is one way to do this. Similarly, it’s better to think “walk around the house after dinner every day” than to think “do more exercise”. Eating salads and taking walks are the specific behaviors we need to imagine and plan for that will become our habits. Don’t cut corners on your dreams, break your goals down into things you can accomplish! 3, life for themselves to post obvious tips to avoid forgetting The busy life often makes us divided, work, social, but also to deal with the tidal wave of email …… we can only in a passive defense, not to let ourselves be seriously depleted. It is difficult to think about what you want to do and how you should do it in the midst of a complicated environment. So it becomes extremely important to set some reminders about our goals at home or at work: if you want to drink more water every day, make sure you see the water bottle at the first sight when you open the refrigerator, put your thermos on the desk in the office. In short, do not lose their goals in the trivial daily life. 4, lazy cancer, may be physical fatigue, should be taken seriously Finally, I want to tell you that laziness is not only a physiological mechanism for us to save energy, but also a way for the body to communicate important information to us. Laziness may be because you don’t get enough sleep; it may be because you don’t get enough protein, or have bad eating habits; it may be because you are in a trance and are on edge. When you feel that your HP and MP slots have been emptied, it may be your body telling you that “something is wrong. Pay attention to it and find out where the problem of laziness lies. The formation of habits is a difficult process and needs to be based on a healthy body. We need to address the root of the problem before we start adding the icing on the cake. Make sure you get enough sleep and balanced nutrition before you plan to run 10 miles a day! Exercise methods for sugar lovers: exercise 1 hour after meals; exercise more than 30 minutes each time; exercise 5 days a week; heart rate should not exceed (170-age) beats/min, for example: 50-year-old sugar lovers, exercise center rate is 170-50 = 120 beats/min.