Big changes start with small steps. This simple principle applies to everything in life, and it is truly a game-changer! It’s the small steps and actions that you take that add up to great results. Think of it as putting a penny in a jar each time you practiced a healthy behavior or acted in a way that served your goals. Eventually, your pennies would add up, and turn into big $$.
For example, you have a big goal of being able to run a 5K in 3-months’ time. Thing is, you currently only walk about 2,000 steps a day. Do you immediately embark on a daily running regimen with expectations of running 3 miles a day? No, you start small—adding steps to your day in a pace that is reasonable, achievable, and that you can easily incorporate into your routine without feeling that it is unmanageable or unpleasant. These daily small steps toward your big goals may not seem significant on a daily basis, but after a week, two weeks, a month, you notice that they have made a big dent towards your vision.
We all want great results, where we can meet our potential and get the most out of our lives. The following ideas are a great way to start—taking these small steps can AND will (with time, patience, and consistency) help you achieve your best life:
Avoid an all or nothing mentality. Oftentimes we hear something along the lines of, “Why should I even bother exercising if I don’t have 30 minutes to do so?” or “My schedule is so busy, I don’t have time to stop and breathe, much less meditate.” Our response, 5 minutes of exercise is better than 0 minutes, one piece of broccoli (or other veggie) is better than none, a 1-minute meditation break is more valuable than not taking that break at all. You may not have the time or bandwidth to go all out, but you will start noticing that the small healthy habits you do incorporate into your life add up. Slow and steady wins the race.
Build on past successes & do more of what already works. Start with what has worked in the past for you, and what is going well for you now. This will help you identify your talents, strengths, and skills, and will encourage you to continue engaging in behaviors and habits that are serving your goals. For example, are you the type of person who thrives on friendly competition? Find activities that satisfy the competitor in you. If you love lists and find joy in crossing off action items from your to-do’s, apply that to your health habits.
Stay strong and steady. Practice turns positive actions into lifestyle habits that stick, and it is through consistency that we see the greatest results! Once you have established your past accomplishments and what is working for you, practice the behaviors and routines on a regular basis. Beyond the fact that having a routine feels safe and comforting, creating a healthy structure around your day sets you up for a dependable practice of healthy behaviors.
Make simple adjustments until you find the perfect plan for you. Whether you are working on your own or with a coach, continue to evaluate how things are working for you, whether there are barriers that need to be addressed, or if you need to tweak your choices and behaviors to best meet your goals. Think of it as a trial and learn process. You will try certain behaviors that will not work for you. This doesn’t mean you aren’t doing it right. It just means that it doesn’t work for you. Put it to rest and try another way.
Go ahead, start Trialing and Learning!
It’s time to reflect on how to start the process:
- Can you think of an example from your past when small actions added up to a big positive result?
- What healthy lifestyle habits that have worked well for you in the past do you plan to start/continue to implement presently? Or if you want to try something new, what do you have in mind?
The following are examples of small steps you can start taking TODAY that will add up to make big differences in your health in the long run. Try them or use them for inspiration for your own path:
- Stand more throughout the day, try to stand for half of your workday.
- Take 5-minute walking breaks each work hour.
- Add one more serving of vegetables to each meal.
- Reduce processed food intake by…1%? 5%? 10%? 25%? 50%?… up to you!
- Spend 5 minutes each day engaging in active recovery: ex., stretching, yoga, foam rolling.
- Think of 3 things for which you feel grateful.
