Home
>
Success
>
Three Proven Ways To Leverage the Big Power of Small Changes

Three Proven Ways To Leverage the Big Power of Small Changes

Successful people set ambitious goals. But the high standards and lofty visions necessary for great success can sometimes be daunting. You may want to run a marathon, lose 50 pounds, or build a business empire, but you may quickly find yourself overwhelmed if you mentally focus on such ambitious goals.

The result can be procrastination, or even depression. Clinically depressed people often have goals that far exceed what they feel they can really accomplish. As a result, they often get stuck in a "paralysis of analysis" ? finding themselves unable to initiate actions because they feel they need new skills or more information.

Fortunately, there is a great power in making small changes. Consider this sampling of findings from the research on health and weight loss?

Losing just a few pounds can have a significant impact on your health, even if you remain obese.
Small amounts of exercise (as little as a 10 minute rapid walk) can significantly boost your mood for several hours.
Taking in just 150 fewer calories per day, about that found in one can of sugared soda, would lead to a loss of 15 pounds in one year.
Among older Americans, a very modest weight lifting regimen can significantly reduce their risk of falls and fractures, while increasing their ability to climb stairs or carry groceries.

Small changes have big impacts in other areas of life as well. Want to write a book? Write a page a day, and you can be an author within a year. An hour a day studying a new topic can lead to considerable expertise in just a few months. Plastic surgeons bring about dramatic changes in appearance with very small changes in facial structure. If the space shuttle's trajectory is off by a fraction of a percent, it can end up being hundreds of miles from its destination. The list goes on.

So how do you leverage the big power of small changes? Try these three techniques?

1. Revel in small changes. Instead of beating yourself for not having accomplished your big goals, feel good about small improvements.

If you want to lose weight, start with small lifestyle changes such as taking stairs instead of elevators, substituting a glass water for one soda each day, waiting 20 minutes before deciding you want "seconds" at dinner, or eating just one more serving of vegetables each day.

The ancient wisdom of the I Ching states that the process of change should begin with the easy and the simple. Two thousand years later, experts on psychological change concluded that there are two crucial rules for shaping your own behavior: "(1) you can never begin too low, and (2) the steps upward can never be too small. When in doubt, begin at a lower level or reduce the size of the steps."

2. Divide and conquer. Henry Ford said: "Nothing is particularly hard if you divide it into small jobs." Elite athletes, for example, routinely set both long-term and short-term goals, but sports psychologists have discovered that repeatedly focusing on the long-term goals can be counter- productive. Instead, focusing on the short-term goals, and the small changes needed to achieve them, leads to more motivation, greater confidence, enhanced performance, and more happiness, both for athletes and non-athletes alike.

Basketball coach Larry Brown, who is currently leading the Detroit Pistons against the Los Angeles Lakers in the NBA finals, typically starts each game by encouraging his team to "win the first three minutes." He uses the same technique throughout the game, focusing his team on near-term goals and the small changes needed for victory. Football coaches often use a similar tactic, encouraging players to mentally consider the 16-game season as being comprised of four 4-game mini-seasons.

3. Schedule a time for small changes. Often we don't simply don't make the time for the small changes that can make big impacts. We may (wrongly) consider them to be inconsequential, or shy away from them because they remind us of how far we are from our more ambitious goals. Try scheduling a time for these modest behaviors, and sticking to it.

This technique is similar to "activity scheduling" ? a tactic commonly used as one element of treating depression. Depressed people are often reluctant to engage in activities, such as going to a movie, even though they believe these activities will make them feel better. Committing themselves in advance to engaging in these activities can significantly boost their activity levels and their mood, helping to ensure they make the small changes that have big impacts.

REFERENCES

The findings and recommendations in this article are based on scientific research published in peer-reviewed journals. For complete references, see Psychological Foundations of Success: A Harvard-Trained Scientist Separates the Science of Success from Self-Help Snake Oil by Stephen Kraus, Ph.D.

? 2004 Stephen Kraus

About The Author

Success Scientist Dr. Stephen Kraus is author of Psychological Foundations of Success: A Harvard-Trained Scientist Separates the Science of Success from Self-Help Snake Oil. Steve has a Ph.D. in psychology from Harvard University. To contact him or subscribe to his REAL Science of Success ezine, please visit http://www.realscienceofsuccess.com

http://www.realscienceofsuccess.com

after renovation cleaning Glenview ..

In The News:

Foreign-owned apps secretly harvest personal data from seniors, making them prime targets for scams. Learn how to protect your privacy and stop data brokers today.

Sens. Josh Hawley and Richard Blumenthal introduce bipartisan GUARD Act to protect minors from AI chatbots through mandatory age verification and disclosure requirements.

Ghost-tapping scammers exploit wireless technology to drain accounts through small transactions, but RFID-blocking wallets and transaction alerts can protect you.

French pilot project demonstrates wireless charging roads that can deliver over 300 kilowatts of power to EVs while driving, potentially eliminating range anxiety.

YouTube's Ghost Network spreads information-stealing malware through thousands of fake videos offering cracked software, using compromised accounts and fake engagement.

Protect your privacy by disabling your smart TV microphone. Most TVs have hidden mics that listen even when voice commands are off. Learn quick steps to stop unwanted audio capture.

SessionReaper vulnerability hits Magento and Adobe Commerce stores, compromising 250+ sites in one day. Hackers steal data and hijack shopping sessions.

Master essential parental controls and digital safety tools to protect your kids online. Learn screen time limits, location settings and privacy controls every parent needs.

Cybersecurity expert shares six essential steps to protect against dark web threats, including data removal services, password managers and antivirus software.

NVIDIA GPU space mission could revolutionize cloud services by enabling orbital data centers that make apps, games and AI tools faster and more efficient.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Microsoft warns Windows 10 users face serious security risks as 90% of ransomware attacks target unsupported systems. Learn why upgrading to Windows 11 is crucial.

Nike unveils Project Amplify, revolutionary motorized shoes developed with Dephy that add powered assistance to every step for runners and walkers.

Cybersecurity experts warn about one of the largest credential compilations ever found, urging users to check "Have I Been Pwned" and change passwords immediately.

Quick iPhone and Android battery optimization techniques help your device stay powered all day by turning off hidden features that secretly drain power in the background.

Kodiak Driver autonomous truck achieves perfect 98 safety score, matching top human fleets in groundbreaking AI evaluation by Nauto's VERA system.

New 401k catch-up contribution rules in 2026 will change taxes for high earners over 50. Learn how scammers exploit these changes and protect your retirement savings.

Kurt Knutsson's guide covers social media privacy protection through location settings, account privacy controls and two-factor authentication to prevent scams and data breaches.

Revolutionary retinal implant restores central vision in 80% of patients with advanced macular degeneration, offering hope where treatments once only slowed blindness.

Learn how to use passkeys on Windows and Mac computers without cameras or fingerprint readers. Discover secure authentication methods that replace passwords.

Tesla's FSD v14.1.2 update reintroduces Mad Max mode, enabling higher speeds and more frequent lane changes than the standard Hurry profile setting.

A phishing email scam targeting American Express customers shows how cybercriminals use fake urgent messages to steal personal and financial information.

Facebook's new Meta AI feature analyzes your camera roll photos to create polished collages automatically, but requires cloud processing and raises privacy concerns.

A New Jersey teenager filed a major lawsuit against AI/Robotics Venture Strategy 3 Ltd. over ClothOff, an AI tool that created fake nude images from her social media photos.

Microsoft reports Storm-2657 cybercriminals sent phishing emails to 6,000 addresses at 25 universities to steal payroll credentials and redirect funds.