Taking small steps is not glamorous. In our culture, we want everything delivered instantly. We don’t want to wait for websites to load and we are used to accessing movies as soon as they come out.
Making permanent lifestyle changes is different. You can’t think of instant gratification. When we are trying to make changes that are new or uncomfortable, there is a part of us that will resist and find ways to stay comfortable. This happens in many areas of our lives. In many cases, it’s easier to take prescription medication because you don’t have to change our behavior. If the root cause isn’t dealt with, you are just delaying the problem.
How does taking small steps work? For example, if you’ve lived a sedentary lifestyle lately, you can declare your intention-I want to walk 5 minutes today. On the next day, you can walk for 10 minutes. You are going to want to do more but hold back and pace yourself. You are mindfully changing and adding lifelong healthy habits into your life. You don’t want to have any excuses to skip the next day.
After a few days of success, you can add another 10 minutes. Then you decide you are going to increase the intensity by 10%, maybe you go extra hard for a few minutes or you increase the incline on your treadmill. You aren’t looking to the left or right to see what other people are doing. You are only competing against yourself and trying to do your personal best. You are melting your natural human resistance
Maybe after a few weeks or more you will think of ways to motivate yourself by trying another form of exercise that will complement your walking, such as lifting weights. Maybe you can focus on arm exercises since you actively use your legs more while walking.
When I work with a client, I start out with a small habit change that will lead to success. Only then do we add on to this. Eating more healthier foods consists of many steps along the way. If we just start from scratch and give up all of our favorite foods without considering our cravings, we will end up in a bakery stuffing ourselves because we will feel deprived. Even though we are genuinely trying to do something kind for our bodies, rushing the process isn’t helpful.
By going small, you will be able to rehaul your diet, start an exercise program, or meditate, all while you minimize your inner saboteur. You can do most things for 5 minutes without an excuse. If resistance is powerful, try 3 minutes and use a timer. Most of all, be gentle and kind to yourself. Share below if this works for you. Taking small steps is going slow to go fast.
