When we set out to improve our energy, wellbeing, or performance, we often aim for big, sweeping changes. We think we need to completely overhaul our diet, sign up for a marathon, or commit to a drastic new routine. But here’s the paradox: the most effective, sustainable changes are usually the smallest ones, when done consistently. Here’s why thinking small can lead to big results.
The Paradox of Big Thinking vs. Small Actions
In my recent videos, I’ve explored the paradoxes of wellbeing and high performance, the importance of being arsed to take small but meaningful actions, and how we often borrow energy from tomorrow by pushing too hard today. The final piece of this puzzle? Understanding that small, consistent actions move the needle more than you might think. Setting overly ambitious, overwhelming changes can set you up to fail.
We often focus on what I call “rocks”—the big commitments, like hiring a personal trainer, completely changing our diet, or overhauling our sleep routine. These of course can be hugely valuable, but as busy professionals making time for radical overhauls can be tricky. By focussing on small, manageable actions—that can be done consistently—is where you’ll create real, lasting change.
Why Small Changes Work
- They’re easier to sustain – Radical overhauls often fail because they demand too much too soon. Small shifts fit naturally into your routine.
- They build momentum – Small wins create a sense of achievement, making it easier to stay on track.
- They have a compounding effect – A 5-minute stretch each day, an extra glass of water, or a quick walk between meetings might seem insignificant, but over weeks and months, they add up to major improvements in energy, mood, and resilience.
How to Apply This Mindset
If you want to boost your strength, health, energy, mood, or motivation, start by thinking small:
- Swap one coffee for water (drinking a pint of water before having your morning coffee is a winner)
- Add five minutes of stretching to your morning
- Take a short break every hour to reset your nervous system
- Get outside for 10 minutes of natural light during the day
- Improve sleep by ditching screens 30 minutes before bed
These micro-adjustments, done consistently, will drive bigger results than any short-lived, all-or-nothing approaches.
Thinking Small, Winning Big
So next time you’re setting a new goal, think paradoxically. Instead of chasing big transformations, focus on the power of small, consistent changes—and watch how they shape your energy, resilience, and wellbeing over time.
What’s one small change you can start today? Let me know in the comments!
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