For Better Health This Year, Start Small

For Better Health This Year, Start Small

3 minutes

As the New Year rolls around, many of us are bombarded with advice on how to overhaul our lives. Eat clean. Hit the gym. Take supplements. Get more sleep. While these are all great goals, the sheer volume of them can feel overwhelming, causing us to stall before we even begin. But what if I told you that improving your health this year doesn’t have to be complicated? What if the secret is just taking one small step forward?

If you’ve ever read James Clear’s Atomic Habits or Mel Robbins’ The 5 Second Rule, you’ll know that success doesn’t come from giant leaps. It comes from small, consistent actions—tiny habits that compound over time. These authors emphasize that motivation is fleeting, but action, no matter how small, builds momentum.

Why Small Steps Matter

When we aim too high, we risk burnout. Think about how many New Year’s resolutions fizzle out by February? That’s because we try to tackle everything at once instead of building habits.

Small steps are different. They don’t require an overhaul of your life. They allow your brain to adapt to new behaviors without triggering resistance. And here’s the best part: once you’ve successfully taken one small step, you’re more likely to take the next.

Izzy Gerosa
Izzy Gerosa

How to Find Your First Step
To create lasting change, focus on just one thing:
What’s one small health goal I can commit to this week? Maybe it’s drinking one more glass of water each day. Walking for 10 minutes. Adding a vegetable to your dinner plate.
What feels doable in my current routine? Start with something so simple you can’t fail.
What will give me momentum? Choose something that makes you feel accomplished. When you see progress, you’ll naturally want to keep going.
 
Habit Stacking: A Simple Tool for Success
James Clear introduces the concept of habit stacking: pairing a new habit with an existing one. Small connected shifts fit seamlessly into your routine, making them easy to repeat.
After I brush my teeth in the morning, I’ll drink a glass of water.
After I make my morning coffee, I’ll do five stretches.
After I get home from work, I’ll prepare my gym clothes for tomorrow.
 
The 5-Second Rule: Just Start
Mel Robbins’ The 5 Second Rule offers another game-changing insight: action beats procrastination. When you have an idea to improve your health, count down from five and act before your brain can talk you out of it. Committing to act within five seconds bypasses hesitation and builds confidence.
Thinking about going for a walk? Count “5-4-3-2-1” and lace up your shoes.
Want to choose a healthier snack? Count “5-4-3-2-1” and reach for the apple instead of the chips.

No Revisions
No Revisions

A Snowball Effect for Your Health

When you master one habit, you gain confidence to tackle the next. Your health transformation will feel like a natural progression.

  • That 10-minute walk turns into 20 minutes.
  • That extra glass of water leads to better hydration throughout the day.
  • That one vegetable inspires you to cook more meals at home.

Let This Year Be Different

This year, resist the urge to dive into drastic changes or complicated plans. Instead, choose one small step to focus on. Master it, celebrate it, and use it as a stepping stone to your next goal. Improving your health is about progress, not perfection. And progress begins with just one step.

So, what will your first step be? Whatever it is, take it today. That one small step could be the start of your healthiest year yet.

For Better Health This Year, Start Small