From therapy to running and conversing with strangers, we asked experts what the basics are of starting anything new

The hardest part of any new habit or activity is starting it. Do you need special equipment? How do you know if you’re doing it right? What are the basics, and how do you take your practice to the next level?

In the series How to start, we ask experts to break down how to start, well, anything – including running, dating, cooking and lucid dreaming.

Figure out what you enjoy by checking out a variety of books from the library, but don’t force it. If you’re not enjoying a volume, put it down and move on to the next.

Start with short books and whichever medium – physical books, ebooks or audiobooks – works best for you.

Make reading fun and sociable by sharing books with friends, or joining a book club.

Think about your dreams more – way more. Start by keeping a dream journal and recording your dreams every day.

Cultivate the intention to lucid dream. While you’re awake, think: “The next time I have a dream, I’m going to figure out it’s a dream,” says Dr Ken Paller, professor of psychology at Northwestern University.

The Wake-Back-to-Bed (WBTB) and Mnemonic Induction of Lucid Dreams (Mild) techniques can be effective ways to try to lucid dream – but don’t try it more than two to three times a week as they can be tiring.

You don’t need to teach a dog as many commands – some trainers call them cues – as they might think. Two cues – “sit” and “come” – are essential for minimizing behavioral issues and recall.

Besides basic safety commands, think about training functionally.

There’s no need to spend hours on training. Sessa says she usually suggests her clients work with their dogs for no more than 10 to 15 minutes a day.

Begin in a plank position, with your hands and toes on the ground and feet set wide or narrow. Lower yourself until your body is almost touching the ground, keeping your elbows at a 45-degree angle. Then push yourself back up.

Make sure to maintain correct form, with a line from head to heels, and don’t rush through reps.

Make sure you have the basic tools for cooking: a chef’s knife, a cutting board, a a nonstick pan, baking sheets and spatulas.

Quality spices and pantry staples can improve your cooking. Stock up on good kosher salt, fresh black pepper, olive oil, a neutral oil (like canola oil or avocado oil) for high temperature cooking, a couple of vinegars, bags of rice and some beans.

Watch a knife skills class (many are free online) to master essential techniques.

Try recipes that will teach you core cooking skills, like a lentil soup, to learn how to time sauteing and simmering; or a three-egg omelet, to learn heat control.

Cleansers: Start and end your day with a gentle cleanser.

Moisturizers: For all skin types, moisturizers heal and protect the skin.

Sunscreen: No matter the weather, always apply a broad-spectrum sunscreen – at least SPF 30 or higher.

Alternate running and walking. Run for short periods, then walk to recover – this makes the workout more manageable. Over time, you can increase the period of time running, and aim to take fewer walking breaks.

Avoid running too fast or too much. Keep a conversational pace, where you can talk and run at the same time and be sure to take time off as your body adjusts to the new routine.

Get good running shoes. Buying in-person is best, especially if you can visit a running store where you can get properly fitted and try a wide variety of shoes.

Don’t push yourself to run as long and far as you can. It can be draining and lead to injury.