Start Stupid Small: Tiny Habits That Make a Big Difference

Hello friends,

Hope your week has been going well

This week in building health 👇

The Power of Small Changes

This week’s main article from The Guardian is a mega list of mini-habits that people have had success with.

This spoke to me this week because I’m a big fan of starting small.

I always tell my clients: Keep it simple, don’t stress about getting everything right, just set a small minimum, and build from there.

Start with a small change, like adding a five-minute walk to your daily routine or drinking an extra glass of water daily. That's why I made The Five Minute Movements.

These habits may seem insignificant at first, but they can have a powerful impact over time.

The list has a few good ones that caught my eye:

1. Follow the one-minute rule: If there’s a task I can do in less than a minute – hanging up my coat; answering an email – I do it right away.

2. Doing yoga in my pajamas: I love this because I’m a big fan of working out in whatever I'm wearing. It’s freeing to move no matter what.

3. Incorporating “mobility snacks” into my day – like deep squats while the kettle boils. The impact on my functional movement is monumental, without needing a full workout.

The Main Reason We Overlook Tiny Habits

We think big, dramatic changes make a difference.

But funnily enough, it’s the little things that bring us joy.

We think it’s big things like new workout equipment or a vacation.

But small changes can have a big impact on our lives. The small wins activate a response in our brains that tells us we’re doing the right thing, making progress, and moving in the right direction.

In health, small is good.

Why It’s Useful to Start “Stupid Small”

Here’s my trick for this.

When building a new habit, I go “stupid small.”

What’s “stupid small?”

They’re little habits that are so dumb, your initial reaction is “that’s too stupid to make any difference.”

Stuff like:

• Running for 10 seconds

• Doing 1 pushup

• Eating 1 piece of broccoli

• Meditating for 1 minute

These are intentionally small.

They train your brain. When it says "These things don't matter”

By choosing to take action, you convince yourself “These things are important, and I show up for the little things.”

That mental shift is where real transformation comes from.

→ Check out the full article here

My favorite health things for the week

// one

A “N.E.A.T.” Way to Burn More Calories

6 minutes | Will Stone

NEAT, or Non-Exercise Activity Thermogenesis, plays a crucial role in our daily metabolic health, often unnoticed.

It encompasses all the calories burned through day-to-day activities, excluding deliberate workouts.

Mundane movements like climbing stairs, household chores, or pacing while on a call have a significant impact on our energy expenditure.

The practicality of NEAT lies in its subtlety – it's exercise that happens in the background.

A personal example is my decision to work downstairs with the bathroom upstairs, inadvertently adding trips up and down the stairs to my routine.

It seems trivial, but it adds up significantly over time, contributing to my fitness effortlessly and efficiently.

→ Read more on this here

// two

How Health Habits Crumble and How to Build Them Up Again

12 minutes | Krista Scott-Dixon, PhD

This article is from back in Covid times, but it’s still relevant today.

It’s mainly about how our habits and routine get completely wrecked when life gets hard— whether it’s a pandemic, a stressful week at work, or when facing any difficult situation.

And it’s easy to beat ourselves up that it’s because we didn’t “Try hard enough”

The key takeaway is that maintaining health habits isn't just about individual willpower, but also the systems we put in place and our ability to adapt during stressful times.

It's about finding balance and understanding that recovery and resilience are crucial.

→ Read More About it Here

// three

Unlock the Secrets to a Better Night's Sleep

9 minutes | Enrik Mundt

It's crucial to understand that better sleep is influenced indirectly by habits and environment in the quest for it.

Daily meditation reduces anxiety and improves sleep quality. Key factors include creating an optimal sleep environment, being mindful of diet and daily routines, and understanding the mechanics of sleep.

This approach aligns with the concept that our daytime actions significantly impact our sleep. It emphasizes the importance of a holistic approach to health where sleep is a vital component.

Balancing different life aspects involves setting the right conditions for sleep, allowing the body to naturally transition into restful sleep.

→ Read More About it Here

Until next time

Last week I got an unexpected influx of 1:1 coaching clients.

I was surprised because the New Year’s rush was slow for me. But a bunch came in around the end of January.

Honestly, I like it! The timing tells me that they’re more committed, and not just going for a new year’s resolution.

Have a Healthy Weekend