Have you ever set a big goal, only to find yourself stuck in the same old routine? You’re not alone. We all want to improve our lives - be it by eating healthier, learning a new skill, or achieving professional milestones. Yet, despite our best intentions, change often feels elusive.
The good news... Transforming your life doesn’t require a complete overhaul. Instead, it’s about harnessing the power of tiny, consistent actions. Inspired by James Clear's book Atomic Habits, let’s dive into how these small changes can lead to extraordinary results.
Imagine a plane flying from Los Angeles to New York. If it veers off course by just 3.5 degrees, it will end up in Washington D.C. The lesson here? Small deviations, when compounded over time, can lead to vastly different destinations.
In your life, a single healthy meal won’t transform your health overnight. Similarly, a single workout won’t make you fit. However, consistently making these small positive choices will eventually yield significant results.
Habits are formed through a four-step process:
1. Cue: a trigger that initiates the habit.
2. Craving: the desire for a change or reward.
3. Response: the actual action or behaviour.
4. Reward: the positive feeling you get from completing the habit.
Understanding this process allows you to manipulate it to your advantage. Want to pick up a new habit like practicing the guitar? Make the cue (your guitar) impossible to miss and create a clear plan of action.
Small habits are easier to adopt. Use the Two-Minute Rule: Break your goals into manageable actions. Instead of committing to an hour-long practice session, start with just two minutes. Once you start, you’re likely to continue.
Also, employ temptation bundling: Combine a less enjoyable task with something you love. For instance, listen to your favourite podcast only while exercising.
Your surroundings can significantly influence your habits. Just as a cafeteria’s layout can affect food choices, rearranging your environment can either encourage or discourage specific behaviours. Make your desired habits easy to perform and your undesired habits harder to engage in.
Visibility reinforces behaviour. Keep a habit tracker or journal to monitor your progress. The satisfaction of marking off each day can be a powerful motivator.
Accountability can be a game-changer. Consider setting up a habit contract with someone who can hold you accountable. This adds a layer of social pressure and commitment that can keep you on track.
Leverage existing habits to introduce new ones. For example, if you already have a morning breakfast ritual, use it as a cue to meditate or journal right after.
Small changes may not seem impactful in the short term, but their compounded effects can lead to remarkable transformations. By focusing on tiny adjustments, creating a supportive environment, and making the process enjoyable, you set yourself up for long-term success.
Let’s embrace the power of small habits and start steering our lives in the direction of our dreams.
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Picture credit: Dzmitry