When Setting Health Goals, Think Small Changes
When Setting Health Goals, Think Small Changes
Each January, millions of us set out with hopeful resolutions—promising to lose weight, exercise more, or eat better. Sound familiar? Like you, I’ve made those same New Year’s resolutions, only to find myself drifting off course by February.
Why does this happen?
One major reason: we try to change everything at once. We set goals that are so large they demand a complete overhaul of our lives. But when the excitement fades and life gets busy, those massive changes feel overwhelming. The truth is, lasting change comes from small, consistent steps.
Why Small Changes Work
Over the years, I’ve tried everything—from bold, sweeping lifestyle overhauls to not making any goals at all. Neither approach brought lasting success. What I’ve learned is this: small changes are the key to real, sustainable health improvements.
Think of your health journey like a staircase. Each small change is a step. A single step might not take you far, but 100 steps? That can take you anywhere—across a room, around the block, even through a full lifestyle transformation.
Research supports this. According to behavioral science, people are more likely to adopt new habits when they start small and build on early wins [1]. In fact, habit expert BJ Fogg from Stanford University suggests starting with what he calls “tiny habits”—simple, doable actions that grow over time into lifelong routines [2].
This is especially important for people managing chronic diseases like type 2 diabetes, high blood pressure, and heart disease. For these individuals, improving health isn’t just about looking or feeling better—it can be the difference between thriving and developing serious complications.
Making Change Is Hard—But It’s Worth It
Humans are creatures of habit. We run on autopilot for much of the day. That’s why disrupting old routines and building new ones takes effort, intention, and time. And let’s be honest—it’s hard to stay motivated when we don’t see results immediately. But it’s important to remember: it took years to develop these habits, and real change won’t happen overnight.
So start where you are. Use what you have. Take one small step at a time.
Step 1: Decide You Want to Be Healthier
All transformation starts with a decision. Ask yourself:
Do I want to get healthier for myself or because someone else told me I should?
Am I ready to commit to small changes, even if the results take time?
Sometimes it helps to make a pros and cons list. Consider not just the time or money it might take to work on your health—but the time and freedom you’ll gain in the future if you stay healthy. More energy, fewer medications, and more quality time with the people you love.
Step 2: Find Your Why
Before you pick a goal, get crystal clear on your why.
Do you want to manage your blood sugar so you can stay off insulin?
Do you want to lose weight so you can play with your kids or grandkids?
Do you want to feel good in your skin again?
Your “why” is what will keep you going when motivation fades. Research shows that intrinsic goals—those rooted in personal values—lead to better persistence and long-term outcomes than external pressures like appearance or social comparison [3].
Step 3: Pick One Small Change
Now that you’ve decided to improve your health and understand why, it’s time to choose your first small change.
Here are some simple, powerful ideas:
Drink one extra glass of water each day
Walk for 10 minutes after lunch or dinner
Eat vegetables with two meals a day
Stop drinking sugary beverages
Track what you eat using a simple journal or app
Go to bed 30 minutes earlier
Choose one—just one. Make sure it’s something that feels doable and meaningful. You can always build on it later.
Step 4: Keep a Journal
Writing things down helps solidify habits. It also gives you a safe space to reflect and course-correct when needed. Use your journal to:
Record your small change
Note whether you completed it each day
Reflect on how it made you feel
Capture any obstacles or successes
There’s no failure—only feedback. If something doesn’t work, tweak it. Progress isn’t linear, and that’s okay.
Step 5: Know When to Add the Next Change
So how do you know when you're ready for the next goal?
When your new habit feels natural—like brushing your teeth—it’s time. For many people, this can take a couple of weeks or even a month. According to a study published in the European Journal of Social Psychology, it takes an average of 66 days to form a new habit, but it can range anywhere from 18 to 254 days depending on the complexity of the behavior and the person [4].
A good rule of thumb:
✅ Keep each habit going consistently for 7–14 days
✅ If it feels easy and part of your routine, add a new one
❌ Don’t add more than one habit per week
Small Changes = Big Wins
Building healthier habits isn’t a sprint—it’s a marathon. Small changes may seem insignificant on their own, but over time, they compound into powerful transformations.
Whether you're managing blood sugar, reducing stress, trying to lose weight, or just feel better—remember: you don’t have to do it all today. You just have to take the next small step.
“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier
References:
Lally, P., Van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674
Fogg, B. J. (2020). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
Teixeira, P. J., Carraca, E. V., Markland, D., Silva, M. N., & Ryan, R. M. (2012). Exercise, physical activity, and self-determination theory: A systematic review. International Journal of Behavioral Nutrition and Physical Activity, 9(1), 78. https://doi.org/10.1186/1479-5868-9-78
Gardner, B., Lally, P., & Wardle, J. (2012). Making health habitual: the psychology of 'habit-formation' and general practice. British Journal of General Practice, 62(605), 664–666. https://doi.org/10.3399/bjgp12X659466
