Most of us, at some point, have pondered making changes to improve some aspect of our life. We might want to grow professionally, improve academic performance, eat or sleep better, exercise more, or improve our relationships. We all desire to live in a meaningful way and modification of certain behaviours can help us realize this.鈥�
Initially, change might seem exciting and even easy when we reflect on the potential benefits it will bring to our life. However, when it comes to 鈥渨alking the walk鈥�, sustainable behaviour change is complex because it requires鈥痷s to disrupt a current habit while, at the same time, fostering new, possibly unfamiliar ones. This process takes time and usually takes longer than we would like. Something as simple as drinking an extra glass of water a day can take anywhere from a few weeks to a few months to become a consistent, habitual behaviour.鈥�
A common mistake when making changes is trying to do too much too soon. We might think that if we make bigger changes faster, we will see results sooner, but it can be exhausting and is more likely to result in failure. For instance, if you have just started a new job (which is already鈥痵tressful and exhausting), you might want to reconsider if it is the best time to launch into a new exercise routine or begin training for a marathon.鈥�
In the book 鈥淎tomic Habits鈥�, author James Clear, an expert on habit formation, emphasizes that鈥痬aking small, incremental鈥痠mprovements that take a few minutes per day is more effective and promotes more sustainable results than trying to make big changes all at once. While these smaller changes may not always be noticeable, the impact鈥痶hey deliver over months and years can be significant.鈥�
Here are a few tips for making small changes that will have a meaningful impact in the longer term:鈥�
1. Pick low-hanging fruit. Start with one change that takes the least amount of effort and is enjoyable for you. This will help give you more energy and motivation to make future changes. For example, if a goal is to change your diet, start by improving one meal per day, focus on this for a few weeks, and then increase it to two meals per day.鈥�
2. Create a system to make this new change easier over time. For example, pre-purchase the ingredients for your meals at the beginning of the week so that they are readily available for you to prepare.鈥�
3. Use a habit tracker. Set a 21- (or 30-) day goal for a tiny change you want to make and give yourself a checkmark for every day you do it. This can help to measure progress, identify obstacles, and adjust accordingly.鈥�
4. Reduce screen time. Start by integrating an hour of screen-free time into your day and choose an enjoyable鈥痑ctivity to do instead.鈥�
5. Improve sleep. Wake up at the same time every morning for one week; decrease caffeine intake; use bed only for sleeping; set鈥痽our phone to 鈥淒o Not Disturb鈥濃�痬ode at night.
6. Adjust study habits. Change your study environment; study in bursts; make a schedule; put your phone away while studying; clean your study area; remove all distractions.
7. Practice mindfulness. Slow down your breathing at least once per day (while you are in the car, on public transit, taking a shower, before beginning a difficult task).
8. Improve mood. Open the curtains first thing in the morning to let in sunlight; sit outside for your morning meal/coffee (when the weather permits!); schedule regular contact with friends and/or family.
9. Increase physical activity. Go for a walk or stretch during your break; join a fitness group.
Remember, it is not necessary to do all these things at once! Pick the low-hanging fruit and implement one until it feels easy to do. And then keep going!鈥�
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