Small Steps, Big Change – Transform Your Health In Just 5 Minutes A Day
Updated: Aug 29, 2024
Heather Rotella is a seasoned professional in the health and wellness field committed to supporting her clients on their journey to optimal well-being. Her comprehensive, holistic approach inspires clients to embrace healthy habits and live life to the fullest through evidence-based lifestyle change methodology.
With our over-packed schedules and fast-paced days, making significant changes in our life can feel overwhelming. What if I told you that by introducing small, incremental changes into your day you will see big changes over time? Keep reading because this is a true story.
What are you looking to change? Are you tired of feeling worn down and spent by the end of the day? Is it a struggle to get out of bed in the morning, just to be met with obvious puffy circles under your eyes? Are you stressed and feeling irritable more often than not? When this describes me, I know it’s because I’m not getting enough sleep at night. But every night, out of habit, I can’t help but kick back into relaxation mode and mindlessly scroll through my phone. How do I break this cycle to get more sleep and free myself of these negative side effects?
What about when you’re anxious to get back out on the trail for an invigorating hike or to a game of pickup basketball, but you don’t have another minute in the day to spare. You miss those feel-good hormones that bathe your body after a good sweat, and the stress reduction that comes with it. Yet every day you just can’t seem to fit it in, and another day goes by leaving you feeling disappointed and blah. Social media scrolling for the win again.
You can do these things. Read that again – you can do these things. By starting small. Starting small and gradually progressing one step at a time translates to big changes over time.
The science behind change
How does this happen? By adding small changes to our daily routine, we pave the way to creating habits. A habit is a behavior done automatically, with little or no thought. A routine is an intentional set of actions performed regularly that requires conscious effort. We build routines to develop habits. A desired change in behavior has to be performed regularly as part of our routine before it can become a habit.
5 practical tips for developing habits
1. Start small
There is no need to tackle your goals head-on. That will set you up for failure. Small, incremental changes are what you need. If you can’t run a mile today, don’t plan on it. Begin by jogging a few blocks or walking if you’ve never run before. Something is better than nothing, and small steps add up to big changes over time.
2. Be realistic
Choose wisely. Add a small change into your routine that you know with confidence that you can do. Something easy to add to your already busy day. Does it make sense in your life? If so, that’s realistic. If you don’t speak French, don’t plan on conversing with your French-speaking neighbor the next time you see them. Set a goal to learn conversational French and start with a simple, “Hi. How are you?”.
3. Set reminders
We’re all human and forget things. Some of us more than others. Whether it’s your phone’s alarm, a Post-It Note on the bathroom mirror, or a daily reminder scheduled in your calendar, be sure to have something in place in case you forget. Remember, habits develop over time once they are a part of our daily routine.
4. Prepare for roadblocks
Life has a way of getting in the way. Unexpected circumstances surface, forcing us to prioritize and shift on a dime. One day this is not a big deal, and the next it can send us into a tailspin. More than likely, something that has gotten in the way or sent you off track in the past will happen again. What will you do when this happens? What’s something that has worked for you in the past? Plan for it.
5. Be kind to yourself
Rome wasn’t built in a day. You don’t need to tackle a long-term goal overnight to be successful (news flash – you can’t, nobody can). Remember to be patient and reward yourself when you accomplish something. Don’t beat yourself up when obstacles get in the way. They inevitably will and you will be prepared for them.
Ready to get started?
What is one thing you’ve been wanting to change? Think of a small step to get started and write it down. Plug that baby into your routine and tackle it one day at a time! By focusing on practical, easy-to-implement actions, you can develop a routine that lends itself to forming habits. These habits lead to big changes over time.
Still not convinced? Connect with me if you need help getting started!
Heather Rotella, Health and Wellness Coaching
Heather Rotella has spent her career promoting health and wellness and finds meaning and purpose working one on one with her clients to inspire them to live their healthiest life. After many years of coaching and training in mindfulness-based stress reduction techniques, Heather designed her coaching program to address the whole person. She believes health runs deeper than diet and exercise alone, and that to live a healthy, fulfilling life, both our mind and body must be well taken care of.
