The Power of Small Changes: How Tiny Habits Lead to Big Results

We all have goals we want to achieve. Maybe you want to run a 5k, feel more energized throughout the day, or simply eat a little healthier. But these goals can feel overwhelming. We get inspired, feel motivated for a few days, and then life happens. The motivation fades, and we're back where we started. 

A central principle of The Healthy Balance is that we don’t need to rely on massive willpower or sudden, drastic overhauls. The secret lies in something much simpler: the power of small, consistent changes.

Why Big Changes Often Fail

When you take a moment to think about it, it seems really simple; if you decide to completely change your diet overnight, you're setting yourself up for a massive challenge. You will feel restricted, deprived, and the change seems monumental. The brain, which loves efficiency and routine, sees this as a threat and often pushes back. This leads to what's known as the "all-or-nothing" mindset. We miss one workout, and suddenly we feel like we've failed and give up completely.

The truth is, lasting change isn't about a single heroic effort; it's about building a sustainable system.

The Magic of Tiny Habits

This is where tiny habits come in. A tiny habit is a small, easy-to-do action that you can perform daily. It's so small that it's almost impossible to say no to and surprisingly quickly you won’t even realise that you are doing it. The goal isn't to achieve a massive result on day one, but to build consistency and momentum.

The beauty of these tiny habits is that they require minimal motivation. They build a foundation of success, which in turn boosts your confidence and makes it easier to take the next small step.

Here are a few examples of tiny habits that I have incorporated into my day:

• Mel Robbins 5,4,3,2,1 method – I use this in so many situations, like when I desperately want to snooze my alarm again but I know I’ll need to get up eventually and if I do it now I can have a longer shower and won’t be in a frantic rush. Simply count down from 5 to 1 and the countdown overrides your procrastination and you act before you can overthink.

• The “add one more” principle – whatever you are eating, think how you can add one more nutritious ingredient. For example, when I have porridge, instead of just oats I mix in chia seeds, flax and hemp. If I make a curry or stew, I add one more vegetable or pulse. When you have salad just add one more ingredient. This is a tiny, tasty change that really benefits you over time.

• Getting fresh air and sunlight first thing in the morning – even if you work from home, get out for even 10 minutes in the morning. Sunlight exposure increases the production of serotonin, it's the body's primary source of vitamin D and it helps regulate our internal body clock. Overall, getting out first thing sets you up for a way better day.

The "Compound Effect"

This approach works because of something called the compound effect. Just like a small investment grows over time, small, healthy habits accumulate to create a massive impact.

Think about it:

• 10 minutes of walking each day becomes over an hour a week and over 50 hours a year.

• Drinking one extra glass of water a day is 365 extra glasses a year.

• Choosing an apple with nut butter over a bag of crisps three times a week adds up to 156 healthier choices in a year.

Individually, these actions may seem insignificant. But when you look at the total over months and years, the results are life-changing. You aren't just achieving a goal; you're becoming the kind of person who makes healthy choices, consistently.

Your First Tiny Step

So, what's one tiny habit you can start today? Don't overthink it. Choose something so small and so simple that you can't possibly fail.

Once you have your habit, link it to an existing routine. For example: "After I brush my teeth in the morning, I will stretch for 5 minutes." This makes it easier to remember and creates a solid habit loop.

Remember, progress isn't a straight line. There will be days you fall off track, and that's okay. The goal isn't perfection; it's consistency. By focusing on tiny, manageable steps, you'll build momentum that carries you all the way to your biggest goals.

For more information about the power of small habits, check out James Clear’s book Atomic Habits – it’s a life changer!

If you are interested in talking more about your health and wellbeing and developing healthy habits please do get in touch! I'd love to hear from you.