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The Power of Small Habits: How Daily Actions Can Compound into Major Life Changes

Have you ever started working towards a goal, only to become discouraged, frustrated, or doubtful of your abilities because you weren't seeing immediate results or accomplishing your goals as quickly as you hoped? This feeling of disappointment can easily turn into giving up altogether. It's not uncommon; it happens to the best of us.

As humans, we want, let alone expect, immediate gratification. We want to see fast-acting results, especially when we think we've done enough of the work to earn it. The reality is life isn't that easy nor that simple. If we are throwing in the towel so early in the game just because we don't SEE progress after a week or a month, then this could be your problem...

  1. The goal wasn't important enough for you to WANT to see it through.

  2. You set a goal without getting into the nitty-gritty & creating action steps leading up to the completion of your goal.

  3. You are impatient.

Now I'm saying this because I've been there, done that. We can't expect immediate change. It takes small steps each day that will ultimately lead to success. It's not magic, a miracle, or luck... it's practice, patience, & effort! It's never easy but it sure as hell worth it in the end. Do you think you learned how to ride a bike on the first go? Probably not. At least I know I didn't. I fell flat on the ground almost immediately when my dad let go of the steering wheel. You know what happened after that? I cried, let out my frustration, & tried again, again, again, & again. Then eventually, I finally got it. That's life for you. Nothing happens in an instant. You take conscious effort & work towards that goal. Until eventually, all the built-up progress over time turns into seeing real results.

I recently started reading the book Atomic Habits by James Clear, which the first few pages really go into how small habits lead to big changes. For example, if you're working out 4 times a week, eating nourishing foods, focusing on sleep, & hydration for a straight month, it doesn't mean you'll see the results you desire. Will you feel better internally? Yes. But for many, that's not enough. With that mindset, don't expect to achieve anything. It takes doing the same thing over & over again for a long period of time (varying from person to person) to actually see the results you want. Think of it this way, by working toward your goal for one day, you are 1% closer to achieving it than the day before. Of course, that might seem like nothing, but think about it. If you keep putting in the work for a year, sticking to those habits, where do you think you'll be? Let's just say, you'll never know unless you keep moving forward!

I talked about the importance of small habits, but now let's discuss how we create & stick to them. I want to preface that I am no expert; this is all based on personal experience, so what has worked for me might or might not work for you! It's all about trial & error.

1. Create a SMART goal.

Specific: Be clear & concise. Leave no room for vagueness. ( Ex: I will be able to do 5 unassisted pull-ups in 3 months.

Measurable: Your goal should be quantifiable. (Ex: the 5 pull-ups)

Achievable: Is this goal realistic? Set yourself up for success by creating a challenging but attainable goal. (Ex: Following a workout plan that incorporates that target muscles that are used in pull-ups, such as lat pull down & rows)

Relevant: Should align with a bigger overall goal. (Ex: Pull-ups will help with increasing upper body strength & athletic performance)

Time-bound: Give the goal a deadline/ timeline for completion. (Ex: 3 months)

2. Start off small. Don't over complicate your habit, make it easy & attainable to start off. For instance if you want to be more consistent with exercising (esp if you're going from no movement at all) commit to twice a week at the gym for 30 mins. When you don't throw yourself all in working out for an hour 5xs a week it looks less intimidating & a lot more manageable, making it easier for you follow through with it. Then of course as time goes on, increase how often & long you go!

3. Habit stack. Pair your habit with something you already do every day. If you religiously make coffee every morning & meditation something you want to improve on, then while you wait for your coffee to brew, practice deep breaths, sitting in stillness while you wait.

4. Hold yourself accountable. Whether it be through a coach, friend, significant other or even an app. Having that extra resource as a reminder will give you an extra push. This does not mean you should RELY on an outside source to give you the discipline. Simply use it as a tool that will help in furthering your journey.

5. Celebrate the small wins. Recognize all the hard work you're putting & reward yourself. Don't think of these habits as some mundane task that you HAVE to do, but something you GET to do. You're on a journey of self improvement, it's a GREAT thing!

You have the power in you to create a life you deserve & love. Whether it's in your personal or professional life, adopting new habits takes time & effort, but it's well worth the investment. So start small, stay consistent, & keep building toward your goals, one habit at a time.

With love,


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