The Power of Small Actions: How Tiny Changes Lead to Healthy Habits

When it comes to getting healthy, we often set big, outlandish goals, like losing 20 pounds, training for a marathon, or overhauling our entire diet. It sounds inspiring until it feels overwhelming, and we burn out before we even get started.

Here's the thing, if you want lasting change, it does not need to be dramatic. Change starts from taking tiny, consistent steps that add up over time. Small actionable steps.

Why Do Small Actions Matter?

1. They’re Simple to Begin

A major reason people struggle with new habits is that they try to do too much, too fast. Who is ever excited about an hour long workout on day one? But a five minute stretch is very doable.

2. They Build Momentum

If you go outside and walk for five minute, it feels good, and you are more likely to go outside for five minutes tomorrow (heck), you might even go ten. When you take even the tiniest step, your brain registers it as progress, a win. This makes it easier to continue. It's like a snowball gathering speed and size!

3. They Rewire Your Brain

When you repeat actions good or bad, you slowly begin to form a habit. Repetition is therefore, the key to forming habits. Every time you complete a small action, it strengthens the neural pathways in your brain, making the habit easier to stick.

4. They Reduce Resistance

It's human nature to procrastinate or simply give up when something feels overwhelming. Small, tiny actions feel manageable. And when it feels manageable, we are more likely to repeat that action.

So How Do We Start Building These New Habits?

Forming new habits does not have to be complicated. Here are some researched ways to start:

1. Anchor New Habits to Existing Ones

One of the easiest ways to build a new habit is through a technique called habit stacking. Attach the new habit to something you already do. This makes it easier for you to remember and incorporate new actions into your daily routine.

Examples:

• If you struggle with drinking water (like I do) and want to drink more try taking a sip every time you check your phone.

• Improve your poor posture by straighten your back every time you sit down at your desk.

• Want to build gratitude into your day? Try saying one thing you’re thankful for while brushing your teeth.

  
  

2. Make It Simple

James Clear, the author of Atomic Habits, suggests starting with a habit that is “so easy you can’t say no.” Side note - great book. If your goal is to start exercising, begin with just one push up or a five minute walk. You will be surprised how quickly five minutes becomes 30 minutes then 1 hour.

Try this: If you want to start reading more, commit to just one page per day. If the book is any good, I'd be surprised if you stop there.

3. Celebrate Small Wins

Celebrate your small wins. Today it may be five minutes but tomorrow, who knows, could be one hour. Give yourself the mental high five, and "good job". You are more likely than not to try again and stick with it.

Examples:

• Giving yourself a high five in the mirror after completing your morning stretch is a practice encouraged by author and podcaster, Mel Robbins (and you know, if Mel is suggesting it....)

• Try using a habit tracker to mark each successful day. This will give you tangible proof of your progress.

4. Stay Consistent, Not Perfect

Perfection is overrated. Building habits isn’t about perfection, it’s about consistency. If you miss a day, don’t beat yourself up. Just get back on track the next day. Missing once won’t ruin your progress, but quitting altogether will. Maybe make it your rule to not miss two days in a row.

How Do Small Actions Lead to Big Changes?

Sometimes it's hard to see the bigger picture when you are at the starting point of a habit. But if we stick with it long enough the small rewards can lead to huge wins! For example:

• Drinking one extra glass of water each day leads to better hydration, amazing skin and less achy joints

• Taking the stairs instead of the elevator leads to more extra steps, more caloric burn, lower blood sugars

• Going to bed 10 minutes earlier leads to improved sleep quality, earlier rising which leads to more productivity, better moods (the list on this one is endless as it snowballs)

• Stretching for five minutes each morning leads to reduced stiffness and improve mobility

Final Thoughts: Trust the Process

Healthy habits don’t happen overnight. Choose one small step today, build on it gradually and consistently and watch where it can lead you.

With health & love, Ria