Small Shifts, Big Change

Small shifts in direction create big changes in destination. Every choice, no matter how small, shapes where you’re headed.

Whenever I work with clients who want to make meaningful changes in their lives, I often share this analogy: Imagine a vessel, like a plane or a ship, preparing for a chartered journey. The coordinates are set to guide them to their intended destination. However, if those coordinates are off by even one degree, the destination will be completely different. Small adjustments, even ones that seem minor, can significantly impact where we end up. It's the same with our habits and choices—they may seem insignificant at first, but over time, they shape the direction of our lives.

When we attempt to make sweeping changes—like New Year’s Resolutions (and if you know me, you know I'm not a fan)—we often overwhelm ourselves and overlook the science behind rerouting our neural pathways.

Neuroplasticity is the brain’s ability to form and strengthen new neural connections through repeated actions, thoughts, or behaviours. Each time we engage in a particular habit, those neural connections become more efficient, turning the behaviour into something automatic. As the saying goes, “neurons that fire together, wire together.” The more we repeat a habit, the stronger and faster the pathway becomes.

To truly build lasting habits, consistent practice is essential. Over time, the new behaviours become ingrained, while old, less helpful pathways weaken due to lack of use. This rewiring process is what creates lasting change.

The "go big or go home" mentality often leads to burnout. Real change happens gradually. Small shifts, repeated consistently, lead to significant transformation—this is the foundation of the Compound Effect (highly recommend the book). Slow and steady wins the race when it comes to building habits that last.

It sounds simple, right? And yet, we often find these small changes hard to make - in part because we live in a world where we have been conditioned to believe that instant results are possible. When it comes to real change - they are not. Repetition is required if you want to change the blueprint in your brain. The hard and honest truth - there is no shortcut.

Is it true that it only takes 21 days to build a new habit?

The time it takes to build a habit can vary depending on the individual and the complexity of the habit, but research offers some general guidelines.

A common belief is that it takes 21 days to form a habit, but this idea stems from older research and has since been challenged. A more comprehensive study published in the European Journal of Social Psychology by Dr. Phillippa Lally found that, on average, it takes 66 days for a new behaviour to become automatic. However, the range can vary widely—anywhere from 18 to 254 days, depending on the person and the habit they're trying to establish.

Factors that influence the time it takes include:

1. Complexity of the habit: Simpler habits, like drinking a glass of water in the morning, can take less time to form than more complex habits, like working out daily.

2. Consistency: Repeating the behaviour in the same context and at the same time helps the brain solidify the new neural pathways.

3. Emotional or physical rewards: Habits that are reinforced with immediate rewards can be learned faster.

The key takeaway is that there's no one-size-fits-all timeline. Rather than focusing on how long it takes, consistency and persistence are more important in creating lasting habits.

In conclusion, while 21 days is a myth, aiming for around 2 months of consistent effort is a realistic target for forming new habits.

I find it much easier to introduce new habits now than I did ten years ago...I also use a very useful method - it's called habit stacking…more on that below and in future posts.

Other than repetition, what else helps when trying to establish a new habit?

When establishing a new habit, repetition is essential, but several other factors significantly enhance the habit-building process. Here are some key elements:

Accountability

• External Accountability: Having someone to check in with can help keep you on track. This could be a friend, family member, or even a coach who holds you accountable for following through on your habit. Apps and online communities also provide accountability by tracking your progress.

• Internal Accountability: Tracking your progress through habit-tracking tools or journaling helps you stay accountable to yourself. Seeing tangible evidence of your consistency can reinforce the habit.

Reflection and Self-Awareness

• Journaling: Reflecting on how you feel before and after performing a new habit can provide insight into its impact on your well-being. This can deepen your motivation to continue.

• Periodic Evaluation: Checking in with yourself to assess how well the habit is serving you allows for adjustments. If something isn’t working, you can tweak the behaviour or approach.

Environment Design

• Optimize Your Surroundings: Making small changes in your environment to make the habit easier to complete can greatly improve success. For example, if you're trying to drink more water, placing a water bottle in clear view on your desk serves as a physical reminder.

• Minimise Friction: Remove obstacles that make it harder to perform the habit. For instance, if you want to exercise in the morning, lay out your workout clothes the night before.

Setting Small, Achievable Goals

• Start Small: Breaking the habit into smaller, manageable steps increases the likelihood of success. Small wins build confidence and momentum. For example, instead of aiming for 30 minutes of exercise daily, start with 5-10 minutes.

• Gradual Progression: Once the small habit is consistent, gradually increase the intensity or duration to move toward your larger goal.

Intrinsic and Extrinsic Motivation

• Intrinsic Rewards: Finding internal rewards for completing the habit, such as feeling more energized or relaxed, can keep you engaged. Reflecting on how the habit makes you feel can motivate you to continue.

• Extrinsic Rewards: Small external rewards can also reinforce the habit. For example, treating yourself to something you enjoy after reaching a milestone can be a powerful motivator.

Focus on Identity

• Identity-Based Habits: Instead of focusing solely on the outcome, shift your focus to becoming the kind of person who practices the habit. For example, instead of saying “I want to exercise more,” think of yourself as someone who prioritizes health and fitness. This shift can align your actions with your long-term identity.
  

Social Support and Community

• Engage in a Group: Being part of a group that shares the same goals creates a sense of belonging and motivation. Whether it’s an online community or an in-person group, sharing your journey with others can provide both encouragement and accountability.

• Modelling and Peer Influence: Surrounding yourself with people who already engage in the habit you want to develop can make it easier to adopt their behaviours through social modelling.

Mindfulness and Reflection on Obstacles

• Identify and Overcome Obstacles: Being mindful of the challenges that prevent you from maintaining the habit allows you to prepare strategies in advance. This might involve reducing distractions, changing your approach, or modifying the habit to better fit your lifestyle. 

• To find out how I have maintained my daily habits for a decade - check out How One Habit Changed My Life .

Okay, I'm ready to introduce a new habit. What should I do first?

Introducing a new habit requires careful planning to ensure it sticks. Here’s a step-by-step guide to get you started:

1. Choose One Specific Habit

- Start with one habit that aligns with your goals and is achievable. It’s essential to focus on one habit at a time to avoid overwhelm.

- Example: Instead of “get healthier,” choose something specific like “drink a glass of water every morning.”

2. Clarify Your “Why”

- Understand why you want to build this habit. Connect the habit to a deeper reason to strengthen your motivation.

- Example: “Drinking water in the morning helps me stay hydrated, improves my focus, and sets a positive tone for the day.”

3. Set a Clear Cue

- Establish a trigger or cue that reminds you to perform the habit. The cue should be consistent and tied to an existing behaviour.

- Example: “I will drink a glass of water right after brushing my teeth every morning.”

4. Start Small

- Break the habit down into a small, manageable action to build momentum. Focus on consistency rather than intensity at first.

- Example: If you want to start exercising, commit to just 5 minutes of stretching each day rather than a full workout.

5. Use Habit Stacking

- Stack the new habit onto an existing one to make it easier to remember and build consistency.

- Example: “After I brush my teeth (existing habit), I will drink my glass of water (new habit).”

6. Track Your Progress

- Use a habit tracker to mark each day you complete the habit. Tracking helps you stay consistent and gives you a sense of accomplishment.

- Example: You can use a simple calendar or an app like Habitica or Streaks.

7. Reward Yourself

- Build in small rewards to reinforce the habit. Positive reinforcement motivates you to keep going.

- Example: “After I drink my water, I’ll take a moment to stretch and breathe deeply, or I’ll reward myself with my favorite podcast.”

8. Prepare for Setbacks

- Understand that setbacks happen. What matters is getting back on track. If you miss a day, don’t quit—restart the next day.

- Example: Plan for busy mornings by setting out a glass of water the night before as a visual reminder.

9. Review and Adjust

- After a few weeks, reflect on how the habit is going. If needed, make adjustments. Is it too ambitious or not challenging enough? Refine it to ensure it fits into your routine.

Example of a Simple Plan:

- Habit: Drink a glass of water every morning.

- Cue: After brushing my teeth.

- Action: Drink the water.

- Reward: Enjoy 2 minutes of stretching or listen to a podcast.

- Tracking: Mark off each day on a calendar.

By starting small, attaching the new habit to an existing routine, and tracking progress, you'll lay the foundation for lasting change. Once this habit is ingrained, you can build on it to introduce other habits.

Ready to start building a habit that will transform your daily life? Download my *Ready, Set, Habit” tool to help you get started, and share the habit you're introducing in the comments below! Let's make those small, powerful changes together!