The power of tiny gains

Often people set themselves big goals with lofty ambitions, but this is what leads to a sense of overwhelm. Our brain feels so overloaded it does not know how to get started. The real power lies in tiny gains and it is these small daily habits that compound over time. At first, these small changes may be invisible, but over time they add up to exponential growth. After a year, just 1% better each day can make you 37 times more accomplished than when you began.

The same goes for negative habits, getting 1% worse each day leads to a downwards spiral.

Once we understand the power of the 1%, it is time to step back and envision the bigger picture. Before making any improvements, you need to know where you are heading. Starting with your vision ensures that your goals align with what truly matters to you, creating a deeper sense of motivation and commitment. Writing this down provides direction and purpose, making it easier to set goals that are both meaningful and attainable.

Time to zoom in

Without clear goals from your vision statement, you will have nothing to aim for. This is where you turn your vision into something specific, measurable, actionable that you can work towards achieving.

The law of neuroscience dictates that we should limit the number of goals to no more than 3, as we cannot focus on much more than this. Here is a good guide to start you off:

1. FEWER in number – too many overwhelms our brains so choose 3.

2. The right amount of STRETCH – something that requires effort and growth.

3. Very INSPIRING (to you) – lean into what motivates you.

4. Measurable – you need to track your progress.

Here are some examples of how goals can be defined:

Goal 1: Increase the quality and consistency of my sleep

My Why: I want to have more energy at midday every day

Measurement of success: Get 7-8 hours of sleep per night

Goal 2: Increase the frequency of my exercise

My Why: I want to be able to go out and do things with my friends and family without feeling out of breath

Measurement of Success: Yoga 2 x per week, Pilates 2 x per week, Morning Walk 5 x per week

Goal 3: Spend more time with friends that involves adventure

My Why: I want to build my resilience and have fun trying new things without feeling nervous and worried.

Measurement of success: I feel confident to take on new challenges and I bounce back from setbacks.

Useful tips when settling goals

When it comes to achieving your goals, consistency and clarity matter more than intensity. Here is how to identify and implement your daily 1% to keep moving forward with purpose.

• SPECIFIC – Clear and actionable, for example “do 10 lunges” instead of “exercise more”
• EFFORTFUL BUT ACHIEVABLE – It pushes you, but it is realistic, for example “read one page” vs “read a novel”
• MEASUREABLE – You should be able to say I did X without guesswork
• CONSISTENT – Some people like to do the same everyday, others prefer variety.

As long as your goals build momentum, they are your 1%.