The start of the year always brings resolutions from people who want to make massive changes in their lives, who throw themselves into doing so with great enthusiasm. Unsurprisingly, by the time spring rolls around, most of those ambitious starts have been cast aside in favor of familiar comforts. This is because major changes almost always fail.
In contrast, making small-but-mighty adjustments can lead to immense change in the long run. See the following changes like subtle course corrections when you’re on a long journey: they’re a lot more effective than wrenching the wheel and ending up in a ditch.
1. Do a “tiny tidy.”
Research shows that our physical space has a massive impact on our mood and overall well-being. Yet sometimes, it can be hard to know where to start, particularly if a big overhaul is needed. As such, if clutter and grime have taken over your space, and you’d love a cleaner, tidier environment, don’t try to psych yourself up to a massive cleaning makeover. Instead, aim for several “tidy tidies” instead.
These involve identifying a small space, like the top of your desk or a night table drawer, and tackling only that right now. It may seem too small to be significant, but cleaning up a little bit at a time is something manageable rather than overwhelming, and each successful endeavor will encourage you to do the same in the next area.
2. Replace something you dislike with something you love.
Have you ever sat there, having your morning cup of coffee, only to realize that you despise the mug you’re using with every fiber of your being? Most of us experience things like this on the regular. We wear the clothes in our closets because they’re there and they’re still “good enough” that they don’t need to be replaced. Similarly, we’ll eat what’s in the pantry so it doesn’t go to waste, even if we can’t stand it.
Make a point of swapping out something you dislike with something you love, at least once a week (if not more). Are you wearing that top because it’s comfortable enough, even though you can’t stand the color or texture? Donate it to charity and buy something else, whether it’s new or from a thrift shop. Ditch the ugly mug and buy the twee vintage owl one you’ve wanted forever. All these little switch-outs can add up to a huge change in your mood and attitude in a surprisingly short period of time.
3. Add or remove things incrementally instead of shocking your system.
Many people fail at their endeavors because they throw themselves into a pursuit instead of making small adjustments bit by bit. For example, those who are keen to work out may try to lift as much weight as possible and end up injuring themselves. While those who’d like to cut down on their sugar intake may throw out everything in the house, and then eat an entire cake in a sitting a week later, whilst weeping into the icing.
Instead, add or remove things slowly and gently to reduce discomfort and make the change sustainable. For example, if you want to cut back on caffeine, don’t dump out all your coffee and white-knuckle your way through splitting headaches and brain fog. Instead, mix in a bit more decaf each day—first 10% decaf, 25%, then 50/50, and so on over the course of weeks or months if needed. This gradual weaning means that withdrawal symptoms are practically nonexistent, and prevents any major relapses where you’re suddenly guzzling an entire pot at 3 pm because you can’t think straight.
Similarly, if you want to move more throughout the day, don’t commit to walking 10,000 steps immediately when you’re currently managing 2,000. Start by adding just 1,000 steps to whatever you’re already doing—park a bit further away, take the stairs once a day—then increase every couple of weeks as it becomes second nature.
4. Establish a firm, regular sleep schedule that fits your unique needs.
One of the most humble and overlooked elements of positive change in any person’s life is a regular sleep schedule. In fact, healthy sleep hygiene is so foundational that a lack thereof will affect every single aspect of our existence. By establishing a regular routine, you’ll quickly discover that the deep, restful sleep you’re getting affects everything from your interpersonal relationships to your ability to do daily tasks efficiently.
The key is to establish a sleep ritual that you look forward to adhering to, and that fits with your natural rhythm, and then make it sacrosanct. Not everyone needs the same amount of sleep, nor the same sleep pattern. However, obviously, you’re going to have to be realistic and make it work with your daily responsibilities.
To figure out your natural rhythm (within your real-world constraints), track how you feel at different times: note whether you’re sharper in the morning or evening, and when your energy naturally dips. Then make small adjustments where you can.
For example, if you’re a night owl stuck with an early schedule, perhaps you can shift your bedtime 15 minutes earlier each week until you find the sweet spot where you’re getting enough sleep before that alarm goes off, rather than trying to force yourself into bed hours before you’re actually tired.
Create a simple wind-down ritual that fits with your lifestyle and make this a vital routine every single night. Soon, your body will recognize the routine and will fall into the rhythm with you automatically, rather than fighting against it so you can stay up late playing games or watching TV.
5. Do something small but physical once every hour.
There are few things that can change your life as much as moving more. Even if exercising more or getting in better shape isn’t your goal, the benefits of regular movement are far-reaching. Regular physical movement improves everything from mental clarity and emotional regulation to sleep quality and energy levels—which means that this one small adjustment creates a ripple effect that makes every other life change you’re attempting significantly easier to achieve.
Of course, it’s very hard to shift your body from what is essentially a pile of grated Swiss cheese to something that vaguely encompasses a degree of athleticism. If you’re not currently very physically fit, you may not have much energy to practice with: you’ll likely tire easily and feel discouraged when it comes to a regular exercise routine. That’s understandable and is a big reason why many people give up.
But a great way to change that is by doing a little bit every hour. Pavel Tsatsouline, former special forces trainer, refers to this approach as “greasing the groove.” It involves doing a small amount of physical movement several times a day rather than a huge effort all at once.
So aim to move your body a little bit every hour. Set a timer, and when it goes off, do something as simple as a handful of calf raises, squats, or hold a stretch for 10 seconds. If you have a chronic illness or reduced mobility for whatever reason, you can start off with sitting or lying movements if you need to. Any movement that you can manage is better than no movement. Then do it again the next hour. Increase incrementally as your strength and/or flexibility improve, and watch the benefits in all areas of your life.
6. Engage in small brain training games or pursuits on a regular basis.
A lot of people get stuck in their attempts at life change because they keep approaching problems the same way, over and over. Playing games or taking part in activities that encourage creativity and problem-solving on a regular basis can help with neuroplasticity—essentially, your brain’s ability to form new patterns and pathways.
This doesn’t just improve your mood and lower stress: it exercises the areas of your brain that help you think outside the box, which is exactly what you need when you’re trying to break out of old habits and establish new ones.
Set aside ten minutes a day for something that makes your brain work differently than usual. Do a crossword puzzle, try doodling, or practice a new skill. The key is consistent, small doses rather than occasional marathon sessions. Furthermore, by taking part in creative projects on a regular basis, you may discover new hobbies that you can enjoy.
7. Replace negative self-talk with positive affirmations and phrases.
People often look down on positive affirmations with contempt. After all, why would you need to talk to yourself as though you’re cheerleading for a toddler? Well, because most of us talk to ourselves all the time, but we don’t do it nicely. More often than not, it’s with the voice of tyrannical parents, abusive ex-partners, etc.
We hold onto the negative sayings that others have given us, like taps dripping. They slowly wear away at us, yet we neglect to fill the well with anything positive instead. Many people think this berating voice is more likely to get results, but research shows the opposite is actually true. As such, each time you notice that negative voice, counteract it by speaking to yourself with self-compassion.
For example, if you get frustrated because you can’t “get” something the first few times you do it, remind yourself that “experience is the accumulation of past mistakes.” Similarly, if you feel down about being rejected, say “Like draws to like: my magnet will find me”, rather than believing that you’ll be alone forever. You’re much more likely to change your life for the better with encouragement rather than self-loathing.
Final thoughts…
In the same way that small negative daily habits can accumulate to have a deleterious effect on our lives, so can the small adjustments discussed here have a vast improvement on us. The key is to ensure that they’re done diligently rather than starting off enthusiastically and then backsliding into familiar, potentially harmful routines.
It doesn’t take long to break a habit, but the key to maintaining a good one is dedication. Put these adjustments into regular practice, and you’ll see real change happen faster than you might imagine.
