The Power of Small Habits
Small, consistent actions can lead to significant personal, athletic and academic growth. Newsletter n°2 - 20/09/2024
Hey everyone!
Welcome back to this second newsletter, by Mind and Muscle Academy - helping you achieve excellence in academics and athletics.
I hope your Friday is going well, and that you are ready to learn something new; and, trust me, this could be a game-changer in how you approach your goals.
Today, we’ll be focusing on the Power of Small Habits.
Introduction: What Are Small Habits?
Have you ever felt like improving your life requires huge, dramatic changes?
Maybe you’ve tried to transform your routine overnight or tackle massive goals simultaneously.
I’ve been there.
And I used to think that too, that I had to make big changes to see results - until I came across something that completely shifted my mindset.
Real progress doesn’t come from drastic, all-at-once efforts. Instead, it’s the small, seemingly insignificant actions we take every day that lead to real, lasting change.
I want to share with you an idea that stuck with me - one that could make a big difference in how you approach your goals.
Dr BJ Fogg, a behavioural scientist from Stanford University, developed the Tiny Habits method, which focuses on simple, sustainable behaviour changes. 1
Think about it: what’s easier - trying to overhaul your entire routine overnight, or adding one small, simple habit to your day?
When I first heard this, it made perfect sense. I realised that trying to change everything at once only leads to burnout.
But when I started with tiny, manageable habits, I noticed something incredible: those small actions started building momentum. Small actions, done consistently, add up over time. Day by day, I began to see real progress.
In this article, I’ll walk you through how you can do the same - because Small Habits aren’t just powerful for your academics and athletics: they will improve every part of your life.
Why Do Small Habits Matter?
So, why are habits so important? And why do small habits, in particular, hold so much power?
Well, habits run the show in many ways. Without even realising it, you already follow dozens of habits every day, whether it’s how you make your coffee in the morning or the way you wind down before bed.
These routines become ingrained in our brains through a process called habit loops - a concept popularised by Charles Duhigg in his book The Power of Habit. The habit loop consists of three parts: a cue, a routine, and a reward.
For example, let’s say you want to start reading more. You could link it to an existing habit, like your morning cup of coffee. That’s your cue.
The routine is reading for 10 minutes while you sip your coffee, and the reward might be the satisfaction of gaining new knowledge before your day even begins.
Over time, this simple action becomes automatic, and that’s when the magic happens.
It’s like planting a seed. At first, it seems small and insignificant, but with a little daily care, that seed grows into something much bigger. That’s the power of compounding - small efforts adding up to exponential growth over time.
Examples of Small, Impactful Habits
Now, let’s look at some examples of small habits that can make a big difference. These don’t need to be grand gestures - they just need to be consistent.
For Academics:
Read for 10 - 15 minutes a day, maybe whilst travelling to school.
Review your class notes for 5 minutes after each lesson.
For Physical Growth:
Stretch for 5 - 10 minutes each morning
Drink a glass of water as soon as you wake up.
For Mental Growth:
Write one thing you’re grateful for in a journal each day.
Practise mindfulness or deep breathing for 2 minutes before bed.
You might be thinking, “That’s it? That’s all I need to do?” And the answer is yes.
When these small habits become a regular part of your routine, they build on each other and lead to meaningful progress.
It’s all about consistency, not intensity.
How to Start Building Small Habits
So, how do you start?
The key is to keep it simple and manageable.
Focus on just one small habit at a time to avoid feeling overwhelmed.
One of the best strategies is something called habit stacking. This means attaching a new habit to an existing one.
For example, if you already brush your teeth every morning (and I hope you do!), try meditating for 2 minutes afterwards. By linking the new habit to something you’re already doing, it becomes much easier to stick with it.
Another tip is to track your progress. Whether it’s using a habit tracker or a simple journal, making off each day you complete the habit can be surprisingly motivating.
Tips to Stay Consistent
Staying consistent is key, and here are a few tips to help:
Set realistic goals: Start small - this can’t be emphasised enough. If you try to take on too much too soon, it’s easy to lose momentum. Instead, aim for something you can confidently achieve each day.
Be patient with yourself: Remember, it’s not about perfection - it’s about progress. If you miss a day, don’t beat yourself up. Just pick it up again the next day.
Celebrate small wins: Every small victory counts. Recognise your progress and give yourself credit for sticking with it, even if the habit feels small.
Conclusion
To wrap it all up, small habits are the foundation of personal growth. Whether it’s improving your grades, becoming a better athlete, or simply living a more fulfilling life, the key isn’t in drastic changes - it’s in those small, daily actions.
So, here’s your challenge: pick one small habit you can start today. Maybe it’s reading for 10 minutes before bed or drinking more water throughout the day. Whatever it is, commit to it, and watch how those small actions add up over time.
Remember, it’s not about how fast you go, but about staying the course. Consistency beats intensity, and every small step you take today brings you closer to the person you want to become.
Stay tuned for more tips, stories, and advice in our upcoming newsletters, and feel free to check out last week’s edition!
As always, I’m open to new ideas or suggestions you may have, so feel free to leave a comment!
Thank you all for joining me today, and I wish you a pleasant rest of your day.
Quote of the Day:
“I cannot express how important it is to believe that taking one tiny - and possibly very uncomfortable - step at a time can ultimately add up to a great distance.”
- Tig Notaro
Best regards,
Ruben
Founder, Mind & Muscle Academy
Tiny Habits - https://www.thebehavioralscientist.com/glossary/tiny-habits#:~:text=Tiny%20Habits%20is%20a%20behavior%20change%20method%20developed,can%20lead%20to%20significant%20long-term%20changes%20in%20behavior.
That’s some food for thought!! Thanks!