This article was originally published on Psychology Today January 14th, 2025
Small steps lead to big change: Start simple, maintain consistency, and achieve success.
Key Points:
- Our instincts often resist change, but understanding them can help you take charge and develop better habits.
- Small, simple steps are the key to making lasting changes without feeling too overwhelmed.
- Sharing your goals and building accountability can increase success by keeping you motivated and on track.
Every January, we start with the best intentions. This year’s going to be different, right?
But by February, most New Year’s resolutions are already gathering dust. You’ve seen it before: the gym membership card stays in your wallet, and the healthy groceries you bought end up being swapped for takeout menus. It seems like change should come naturally, so why is it so hard?
Biology doesn’t make it easy. Our instincts, shaped over thousands of years, drive us to conserve energy and seek comfort. This survival mechanism once helped humans survive food shortages. Now, it leads us to the couch instead of a workout, and chips instead of vegetables. Modern life isn’t built to challenge these patterns but to reinforce them.
Breaking free starts with understanding this: resisting change isn’t a flaw. It’s a deeply ingrained survival response. But you can overcome it with a strong focus and consistent effort.
Change isn’t automatic—it’s a decision. If you’re not fully committed to improving your habits, it won’t stick. Think carefully about your goals. Do they matter to you? Are they worth the effort? If yes, you’re ready to take the next step.
Start Small
Significant changes can feel exciting but often lead to burnout. Starting small provides you with a realistic chance of sticking with it.
If breakfast is usually a sugary cereal or pastry, try something like oatmeal topped with berries or a hard-boiled egg with avocado. It’s quick, filling, and won’t leave you feeling drained mid-morning.
Drinking soda every night can be a tough habit to break, but switching to sparkling water with a splash of juice or an herbal tea can satisfy that craving while avoiding added sugar.
Replacing 30 minutes of scrolling through your phone with a walk after dinner can increase your energy and help clear your head. If walking outside feels like too much some days, even pacing around the house or doing light stretching while watching TV can make a difference.
James Clear, author of Atomic Habits, emphasizes that “habits are the compound interest of self-improvement.” Small actions, repeated consistently, accumulate over time. Instead of overwhelming yourself with a total lifestyle overhaul, choose one small habit, focus on it, and build from there. It’s less about perfection and more about maintaining momentum.
Make It Public
Writing down your goal and placing it somewhere you’ll see it daily can serve as a constant reminder. A sticky note on the bathroom mirror that says, “Drink water instead of soda today,” or a calendar on the fridge with daily checkmarks for completed workouts can help keep you focused. Having these visual reminders reinforces your commitment.
Sharing your goal with others makes it feel more real. Tell your spouse you’re aiming for three weekly workouts so they can support you or even join in. Let a close friend know you’re cutting back on fast food and ask them to check in with you on Sundays to help plan meals for the week.
For more structured accountability, consider setting up a friendly challenge. A group of co-workers might agree to take a walk during lunch breaks or track who logs the most steps each week. Even a simple group chat with friends, where everyone shares their progress, can create a sense of positive pressure to keep going.
Research backs this up. A study from the American Society of Training and Development found that people who share their goals with others and create accountability systems are 65% more likely to achieve them. Adding a regular check-in, whether with a friend or a group, raises that likelihood to 95%.
Whatever method you choose, involving others helps you stay motivated. It’s much harder to quit when someone is cheering you on—or relying on you to show up.
Know Your “Why”
Abstract goals can lose their power quickly because they lack a personal connection. That’s why it’s important to tie your goals to something meaningful and relevant in your everyday life.
If keeping up with your kids is a priority, imagine yourself running alongside them at the park, enjoying every moment without getting winded. That vision can inspire small changes, such as walking the dog each morning or joining them for a game of tag. As your energy levels rise, keeping up with them and relishing those moments becomes much more effortless.
Feeling more energized could look like waking up with more zest or having the stamina to push through long meetings. If that’s your goal, try adjusting your bedtime habits—set a reminder to start winding down earlier, or swap your phone for a book to help you fall asleep faster. Even small improvements in sleep can lead to noticeable boosts in energy levels, which can spark more lasting health changes.
Lowering medical bills could involve managing existing health conditions or taking steps to prevent them. If your goal is to reduce high blood pressure, start by focusing on one small step, such as swapping processed snacks for healthier alternatives or drinking more water. These tiny, consistent changes can build up, making a real difference to your health and finances over time.
A study published in Health Psychology emphasizes that setting goals with a clear, personal purpose leads to greater commitment. When the motivation behind your goal feels deeply personal, it’s easier to stay on track, even when you face setbacks.
Stay Positive
Shame or guilt might spark a temporary push but rarely lead to lasting change. A more effective strategy is to focus on the progress you’re making and the rewards you’re reaping along the way.
If you’ve swapped your usual afternoon candy bar for a handful of nuts and fruit, celebrate it as a win—it’s a small step toward better energy and nutrition. When you manage to walk around the block instead of skipping exercise entirely, that’s a success too. Jotting these wins down or sharing them with someone who supports you can reinforce your sense of progress.
Setbacks are part of the process. If you miss a workout or indulge in dessert, don’t let it spiral into self-doubt. Instead, think about all you’ve already accomplished. One missed day doesn’t negate the positive choices you’ve made throughout the week. Remind yourself, “I’ve done it before, and I can keep moving forward.”
Research from Stanford University shows that self-compassion is key to staying motivated after setbacks. It’s not about being too lenient with yourself, but rather acknowledging that slip-ups are part of the journey and refocusing on your goals. When you focus more on your gains rather than your losses, staying committed becomes easier.
Each small victory builds confidence. Whether resisting an unhealthy snack, taking an extra set of stairs, or drinking more water than yesterday, these moments show that change is happening, one step at a time. These small actions, though seemingly insignificant, prove that you are capable of making lasting improvements.
Making meaningful changes doesn’t require overhauling your entire routine. Instead, focus on one habit at a time and commit to it fully. Small, consistent steps over time lead to real and lasting progress.
Think about a habit that’s easy to incorporate into your day. If drinking more water is your goal, keep a refillable bottle close by and aim for a specific number of sips each hour. If moving more is your goal, park farther away at the store or take the stairs instead of the elevator. These small tweaks, though simple, help you build momentum for more significant changes in the future.
It’s not about perfection, but persistence. By sticking with a tiny habit, you’ll find it easier to add new ones down the road. Progress, no matter how small, builds momentum. One healthy snack can lead to cooking a meal at home, which could inspire you to try a new fitness class.
Start now—choose one small thing you can do today, no matter how insignificant it seems. Success starts with just one step, and that step could be the beginning of something much bigger. Here’s to making this year truly different.