Mini-goals, as Quagliani terms them, are most effective for the majority of people. While we may want to make a wholesale change, we often get tired and can't stick with the big changes. A small change can become part of your lifestyle. Integrate activity into your life. You don't need to spend an hour at a gym for exercise to be effective.
All movement is helpful, even in small doses.
And the activity can be as mundane as vacuuming. Ask yourself when you move, and whether you can do more of it. Kirschenbaum occasionally counsels patients to sell their cars and move into the city so they will be forced to walk more. Give yourself permission to spend time on yourself. When you take an extra ten minutes to walk home from work, or add three minutes to lunch by taking the stairs instead of the elevator, you are taking care of your health.