Change is hard. We all know it. Whether it’s improving our health, growing in our careers, or becoming better at managing our time, making a big change can feel overwhelming. That’s why I’ve always believed that starting small, through micro-changes, is the best way to create lasting progress. It’s not about making a massive transformation overnight; it’s about making small, consistent improvements that add up over time.
The Science Behind Small Changes
Our brains are wired to resist change. When we try to make a drastic shift all at once, we often trigger stress responses that make it difficult to stick to our new habits. This is because our brains favour efficiency and routine. When we introduce a massive change, our minds see it as a threat, making it much harder to sustain long-term.
Micro-changes, on the other hand, work with our brain’s natural wiring. Small, manageable shifts create less resistance, allowing us to ease into change without overwhelming ourselves. By focusing on incremental improvements, we can gradually build new habits that feel natural rather than forced.
The Power of Habits and How to Change Them
Habits are at the core of everything we do. According to research, habits are formed through a three-step cycle: cue, routine, and reward. To successfully change a habit, we need to modify this cycle in a way that feels achievable.
Here’s a simple strategy to help you create lasting change:
- Start Small – Instead of overhauling your entire routine, start with one small habit. Want to read more? Commit to just five minutes a day. Looking to exercise? Start with a five-minute stretch each morning.
- Attach New Habits to Existing Ones – Pairing a new habit with an established one makes it easier to remember. For example, if you want to drink more water, do it right after brushing your teeth.
- Make It Easy – Reduce friction by making the change simple. If you want to eat healthier, prep nutritious snacks in advance so they’re ready when you need them.
- Celebrate Small Wins – Each time you stick to your micro-change, acknowledge your progress. A small reward, even just taking a moment to appreciate your effort, reinforces the new behaviour.
- Be Consistent – Change isn’t about perfection; it’s about persistence. Even if you miss a day, don’t let it derail you, pick it back up and keep going.
Why This Matters for the 99 Things Project
The 99 Things series is built on the idea of micro-changes. Each book offers 99 practical steps to help you make progress in different areas of life. Whether it’s self-kindness, career growth, or team-building, the goal is to give you small, actionable steps that are easy to implement.
Instead of overwhelming you with big, unattainable goals, 99 Things gives you simple, no-nonsense advice that you can apply immediately. If you’re feeling stuck or unsure of where to start, just pick a book, flip to a page, and take action. One small step at a time is all it takes to move forward.