Changing Your Behavior? Start Small.

Embarking on a journey of behavior change can be daunting, but what if the key to success lies in the simplicity of small changes? Someone’s overnight success was likely small actions taken consistently over time. Our society over emphasizes grand (and instant) transformations, but the often-overlooked magic is in incremental adjustments.

Understanding Behavior Change: Behavior is a complex interplay of habits, motivations, and environmental cues. Traditional wisdom suggests that radical shifts are necessary for significant change, but research increasingly points to the efficacy of starting small. Very small.

The Power of Small Changes:

1. Build Momentum: Small changes act as building blocks, creating a sense of accomplishment that builds momentum. When people experience success in making tiny adjustments, they are more likely to stay committed to a larger goal.

2. Overcoming Resistance: Large, sudden changes often trigger discomfort and pushback. Small changes, on the other hand, are more likely to fly under the radar of our internal resistance mechanisms, making them easier to adopt and sustain over time. The best example if starting a workout routine after not having worked out for years. If you commit to hitting the gym for 2 hours every day, the science tells us that plan will fail almost every time.

3. Forming Habits: Habits, whether good or bad, are ingrained patterns of behavior. Small changes are an effective way to disrupt existing habits and create new ones. As we consistently implement small adjustments, they become woven into the fabric of our daily lives, leading to lasting behavioral shifts.

4. Focus on Process, Not Outcome: Large goals can be overwhelming and lead to stress. Stress is not a positive feeling when seeking change and accomplishment. Small changes shift the focus from the end result to the process itself. This shift in perspective encourages individuals to enjoy the journey and celebrate incremental progress, fostering a positive and sustainable mindset.

Practical Tips for Implementing Small Changes

1. Identify Specific Behaviors: Clearly define the behaviors you want to change. Instead of setting broad goals like "get fit," break it down into smaller, actionable steps like "take a 10-minute walk every day."

2. Start Very Small: The smaller, the better. Begin with changes so small they seem almost trivial. This reduces resistance and allows you to build confidence and begin to see yourself as someone who can achieve their goals. Back to the gym example: walk for 5 minutes a day vs. committing to the gym for 2 hours every day. You can eventually get to the gym for 2 hours a day (if that’s what you want), but you have to build up to that!

3. Create Triggers: Associate your small changes with existing habits or cues. For example, if you want to incorporate mindfulness into your routine, link it to an existing activity like drinking your morning coffee. The book “Atomic Habits” covers this in depth.

4. Track Progress: Keep a record of your efforts and celebrate each success, no matter how small. Tracking progress provides motivation. You won’t want to break the chain of progress.

5. Be Patient and Persistent: Behavior change is a gradual process. Be patient with yourself, and don't be discouraged by setbacks. Persistence is key; remember that the cumulative impact of small changes is potent over time. We overestimate what we can do in a short time and underestimate what we can achieve over a longer period of time.