Smaller Is Often Better for Habit Change

Making intrapersonal or behavioral changes in one’s life is challenging. Humans are, by nature, creatures of habit and tend to resist change because it is uncomfortable. Yet we sometimes also become aware – or are made aware by others – that change is needed.

Accepting that modification in a certain domain is needed is generally the first and very essential step in this process. We may wish we could passively develop new skills or easily let go of long-standing bad habits, but this is generally not the usual experience for most individuals. As Jim Rohn, author and motivational speaker, aptly noted, "Your life doesn't get better by chance, it gets better by change." Once we have made space for awareness and acceptance, we can move on to action. Several metaphors provide perspective on some helpful ways to visualize taking action steps.

Prepare for the change: Laying bricks of a foundation

Once someone has decided to change a habit, they sometimes immerse immediately into the process but do so without putting steps of preparation in place that will increase the chances of success. Just as someone laying bricks for the foundation of a building needs to gather the supplies, prepare the cement, and set aside the time to engage in the step-by-step process, individuals making change need to also give some consideration to what might be needed to allow the changes to be successful.

It can be tempting to dive right into the goal to suddenly stop smoking, procrastinating, or nail-biting, but often a bit of self-reflective preparation is needed. Do we have the tools we need to move forward? Do we understand the triggers that lead to the behavior? Do there need to be some substitution behaviors practiced before retracting a habit? Without a bit of preparation consideration, the chances of successful change are decreased.

Accept that it will be hard: Forging a new path

When we are making behavior or life changes, it is like trying to create a new path in the forest when there is another well-worn path already in existence. It would be easier to travel the same old path and walk easily on the trampled-down trail. Forming a new path might involve getting scratched by the over-grown bushes or being disoriented because the way forward is not always clear, but often a newer path is needed when the old one keeps leading to a dead end. We have to prepare that the journey will be hard, unfamiliar, and sometimes long. Because it is new and different, we will likely have urges to revert to our old, easier ways. But the notion of neuroplasticity, the brain's ability to change and adapt its structure and function in response to new behaviors, tells us that we can make new neural pathways in our brains with repetition – like creating new paths in a forest.

Reduce overwhelm: Practicing an instrument

The process of engaging in new habits can be daunting, and smaller steps can help the process feel more achievable. Just as someone who wishes to learn how to play the piano needs initial practice with scale warm-ups and note reading before moving to increasingly more challenging but beautiful music, individuals desiring a change will feel more ultimate success if starting with small, steady steps. Breaking down large goals into more manageable tasks not only reduces overwhelm but also increases motivation and competency when the steps are attainable.

"Microdosing" change is likely to be much more successful because it allows the brain and body to adjust to the shifts more slowly. Smaller steps also allow for easier modification if needed, as one can adapt to changing circumstances without starting from scratch. No one becomes a master pianist overnight; consistent practice and fine-tuning matter.

Know that patience is required: Creating a masterpiece

While leaps and bounds forward may feel like it could be more motivating, it is generally difficult to keep up this level of achievement for any significant amount of time. Like a sculptor chipping away at a block of stone or an artist dabbing some color onto a canvas, the fuller masterpiece might be hard to envision at first. Some of the smaller steps may seem meaningless, but each of the steps builds upon themselves and can move one forward over time.

Because improvements may be harder to see at first, much patience is required. Having hope and trust in the process of small change is needed, and the longer-term beauty will eventually be revealed. Breaking down tasks into smaller steps allows you to build consistent habits and routines that support long-term success. With smaller milestones, one can also more easily monitor progress and celebrate small achievements, which can be psychologically rewarding.

Acknowledge the sadness: Emptying a closet

When new habits are underway, we may feel excited and proud – and also sometimes sad and anxious. Letting go of long-standing behaviors can be like giving away an appliance, an old love letter, or a worn-out piece of clothing that you no longer need but highly valued at one point in your life; you know that it no longer makes sense to keep it, but there may be grief over some of the old memories.

On the one hand, we often know that we have to clean out our internal “closets” to make space for new, improved, better behaviors, relationships, and mindsets; however, at the same time, there is value in validating ourselves in how this is a significant step and deserves acknowledgment of the distress.

We can’t always choose the transformation timing, but if we are initiating the change and have the freedom to choose, choose small. As in the fable of the tortoise and the hare wherein two animals raced to a finish line, it was the slow but steady tortoise who ultimately got to the goal.