I always start my clinic visits and coaching calls with the question, "What’s going well?" Our brain is conditioned to scan for problems or the negative, as it is always geared for survival. Making the brain think about the positive or "what's going well" almost goes against the grain. More often than not, people are stumped for answers. Sometimes, they minimize their small wins or hesitate to share, fearing that the changes they’ve done isn’t enough.
I then have them enumerate the small changes and wins they have accomplished, and we acknowledge and celebrate them. Next, I ask them, with these changes they have implemented, do they foresee themselves doing them for 1 year, 2 years, or 10 years from now? Sometimes big dramatic changes peter out, but the small ones are more sustainable in the long run, bringing in lasting change. This simple act shifts the tone of the session, creating a more positive and encouraging vibe. By helping them visualize their future self—the version of them that has consistently practiced these small wins—we reinforce the idea that sustainable habits shape the person they aspire to become. These small wins, when repeated consistently, build momentum and lead to meaningful, lasting change.
Why Small Wins Matter
They Are Achievable – Unlike big goals that can feel overwhelming, small wins are attainable. They give us a sense of accomplishment and motivation to keep going.
They Create Momentum – Success breeds success. When we see progress, no matter how small, we are more likely to stick with our habits and continue improving.
They Rewire the Brain – Repeated small actions strengthen neural pathways, making new habits automatic over time.
They Reduce Resistance – Big changes often require significant effort and willpower, which can lead to burnout. Micro habits, however, slip into our routines with minimal friction.
The Power of Micro Habits
Micro habits are the smallest possible steps toward a larger goal. They may seem too tiny to matter, but they add up over time. Here are some examples:
Want to exercise or move more? Start with one push-up a day.
Want to eat healthier? Add one extra serving of vegetables to your meals.
Want to read more? Commit to just one page a night.
Want to improve your mindset? Write down one thing you’re grateful for each morning.
How to Implement Micro Habits for Lasting Change
Start Small – The goal is not to do something impressive but to do something consistently. Begin with an action that takes less than two minutes.
Anchor to an Existing Habit – Stack your micro habit onto something you already do daily. For example, if you want to stretch more, do it right after brushing your teeth.
Celebrate Every Win – Acknowledge your progress, no matter how small. This reinforces positive behavior and keeps you motivated.
Track Progress – Use a simple habit tracker to visualize your consistency.
Expand Gradually – Once your micro habit becomes second nature, build upon it. One push-up turns into ten, one glass of water into a full hydration plan.
Small Steps, Big Results
When we focus on small, consistent actions instead of drastic overhauls, we make change feel manageable and sustainable. Over time, these micro habits accumulate, leading to significant transformations in our health, mindset, and overall well-being.
James Clear puts it best:
“In theory, consistency is about being disciplined, determined, and unwavering.In practice, consistency is about being adaptable. Don’t have much time? Scale it down. Don’t have much energy? Do the easy version. Find different ways to show up depending on the circumstances. Let your habits change shape to meet the demands of the day.Adaptability is the way of consistency.”
So, what’s one small habit you can start today? Imagine your future self a year from now, reaping the benefits of these small, consistent actions. The habits you build today are gifts to your future self—small investments that compound into lasting success. Your future self will thank you.
DISCLAIMER: Lea Famularcano, MD is a medical doctor, but she is not your doctor. She is not offering medical advice on this website. If you are in need of professional advice or medical care, you must seek out the services of your doctor or health care professional.
تعليقات