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

Articles@SteveKraus.com

---

Three Keys to Greatness

Ten years ago I went into the studio and recorded... Read More

The 10 Questions to Ask Yourself If You Haven?t Reached a Dream

Following are a series of questions I needed to ask... Read More

Mind is the Forerunner of All States

Our lives and the circumstances we live in are largely... Read More

Create A Realistic Plan For Your Success

Success is the most desired ambition of the human beings.... Read More

The Fuel That Drives The Ultimate Lifestyle

In a recent article (What is The Ultimate Lifestyle), I... Read More

+ Persistence =

"Never, never, never give up; never give up, never!." -... Read More

Amazing Mind Control Secret... Your Key to Ultimate Success

Understand and apply this one secret to your own life,... Read More

Live the Dream

To achieve what you want, what you desire, needs a... Read More

The Psychology Of Success; Part 1

Business knowledge and skills are not the only keys to... Read More

Think of Wealth and Become Wealthy

Our thought are magnetic ! Like a magnet we attract... Read More

Achieve the Success You Want: 7 Reasons Why People Dont

Change is one of the biggest concepts facing today's society.... Read More

A Gold Medal in Love

Five-time gold medal-winning figure skater, Jenny Kilmer, has won the... Read More

Reach Your Goals - Start A Round Robin

Start a "round robin" goal letter with others who need... Read More

3 Keys to Boosting Your Inner Confidence

I've been coaching for a few years now, and the... Read More

Self-Development Through Asking Why?

The Enlightened Warrior's 'Keys to Success' Through the Power of... Read More

Succeed !

Are you successful? What does that word mean to you?... Read More

Why Questions are so Important for Self Improvement and Success

Asking questions is one of the most basic ways that... Read More

Success ...Whats the Key Ingredient?

Don't expect results over night - what??If you were to... Read More

How To Deal With Change

It is often said that the only things in life... Read More

What Am I Going To Do With The Rest Of My Life?

Unexpected life changes. Anticipated transitions. Long, sleepless nights. What do... Read More

Posture Yourself for a Promotion

Sit up straight! You may recall hearing those words as... Read More

Getting Comfortable with Being Uncomfortable

They say that if you really want to stretch yourself... Read More

Top 10 Traits of Highly Successful People - That You Can Learn!

We have all read about people who are successful briefly.... Read More

Fanning the Flames of Passion -- Reconnecting With Life

Imagine you are a fire. Fires burn at different levels... Read More

Want To Succeed In Business, Social, Personal Life? Take Good Care Of Your Personal Image

Your personal image: It's the most important YOU asset you... Read More

Neutralize The Negatives!

We are repeatedly told that we should forget about unpleasant... Read More

Dont Assume You Cant Do it, Just Because Conventional Wisdom Says you Cant

Be weary and leery when it comes to standardized tests... Read More

Are You Afraid of Success?

You may not realise it yet but you may have... Read More

Who Makes You Better?

Commit yourself to spending time only with people who are... Read More

The Best Way to Perform the Miracle of Success

These days success is a hotly debated subject. Nevertheless, people... Read More

Dealing with Difficult People--Go Ahead, Rain on My Parade

"And when it rains on your parade, look up rather... Read More

Learning From Failure--What To Do When You Blow It!

Becoming successful is not easy. We all get tossed around... Read More

Habits and Success

I got a big reminder over the last couple of... Read More