Successful people set ambitious goals. But
high standards and lofty visions necessary for great success can sometimes be daunting. You may want to run a marathon, lose 50 pounds, or build a business empire, but you may quickly find yourself overwhelmed if you mentally focus on such ambitious goals.The result can be procrastination, or even depression. Clinically depressed people often have goals that far exceed what they feel they can really accomplish. As a result, they often get stuck in a “paralysis of analysis” – finding themselves unable to initiate actions because they feel they need new skills or more information.
Fortunately, there is a great power in making small changes. Consider this sampling of findings from research on health and weight loss…
- Losing just a few pounds can have a significant impact on your health, even you remain obese.
- Small amounts of exercise (as little as a 10 minute rapid walk) can significantly boost your mood for several hours.
- Taking in just 150 fewer calories per day, about that found in one can of sugared soda, would lead to a loss of 15 pounds in one year.
- Among older Americans, a very modest weight lifting regimen can significantly reduce their risk of falls and fractures, while increasing their ability to climb stairs or carry groceries.
Small changes have big impacts in other areas of life as well. Want to write a book? Write a page a day, and you can be an author within a year. An hour a day studying a new topic can lead to considerable expertise in just a few months. Plastic surgeons bring about dramatic changes in appearance with very small changes in facial structure. If space shuttle’s trajectory is off by a fraction of a percent, it can end up being hundreds of miles from its destination. The list goes on.
So how do you leverage big power of small changes? Try these three techniques…
1. Revel in small changes. Instead of beating yourself for not having accomplished your big goals, feel good about small improvements.
If you want to lose weight, start with small lifestyle changes such as taking stairs instead of elevators, substituting a glass water for one soda each day, waiting 20 minutes before deciding you want “seconds” at dinner, or eating just one more serving of vegetables each day.
The ancient wisdom of I Ching states that process of change should begin with easy and simple. Two thousand years later, experts on psychological change concluded that there are two crucial rules for shaping your own behavior: “(1) you can never begin too low, and (2) steps upward can never be too small. When in doubt, begin at a lower level or reduce size of steps.”
