The Power of Small Steps
I love new year resolutions, and many of us see them as a fresh opportunity to make positive change. Yet, statistics are more sobering than dry January! A study by the University of Scranton found that only 8% of people achieve their New Year's resolutions, with most falling off track by mid-February.
Why? All-or-nothing approaches that man of us adopt, often lead to burnout, frustration, and ultimately, abandonment of our health goals.
And for some of us (especially for anyone with ADHD), this all-or-nothing mindset can feel like a familiar frustration. The intense focus and enthusiasm that come with hyper fixation might mean grand plans and sweeping changes. However, when the initial motivation and buzz from a sprint-start fades, maintaining such a high level of commitment and energy can feel overwhelming. This can lead to cycles of going all-in and then abandoning your efforts entirely. Needless to say this leaves you feeling frustrated, and chips away at your confidence and self-belief.
It's easily done - especially with weight loss. We can all fall into the movie-montage trap, picturing ourselves waking up at 5 a.m., hitting the gym, drinking kale smoothies, and meditating before breakfast. But of course reality isn’t a movie. Real life is messy, and lasting change happens through small, manageable steps that fit into your lifestyle.
Why Big Changes Often Fail
Going hell for leather may feel like a committed approach, but it’s an easy way to burn out. Drastic changes demand a lot of energy, willpower, and mental bandwidth. If the changes you introduce are too far removed from your current habits or identity, they can create resistance from mentally and practically.
For someone with ADHD, this can feel magnified. Executive function challenges might make it harder to plan, prioritise, or sustain large-scale changes. When big changes are unsustainable, they’re often abandoned altogether. This can leave you feeling demoralised and doubting your ability to change.
Time for a Different Approach
Small steps may not feel glamorous (especially if you are feeling excited and eager to reach your health goals), but they’re the secret to long-term success. They allow you to:
Adapt and pivot: Small changes are easier to implement, and you can adjust them as needed to fit your life.
Build consistency: By taking manageable steps, you’re more likely to stick with them, creating habits that last.
Compound benefits: Small actions accumulate over time, delivering exponential results. This is the magic of compounding—each step builds on the last, amplifying your progress.
Small steps offer the added benefit of reducing overwhelm. Vital if you are busy and trying to juggle your health with your career, relationship, family and everything else in between! Breaking down big goals into bite-sized pieces can make them feel more approachable, increasing the likelihood of follow-through and success.
Examples of Small Steps That Compound
Nutrition: Start by adding one extra serving of vegetables to your meals each day. Over a year, that’s over 1,000 extra servings of nutrient-dense food.
Exercise: Begin with 10 minutes of movement daily. Whether it’s yoga, a walk, or bodyweight exercises, those minutes add up to over 60 hours of movement in a year.
Hydration: Drink one additional glass of water per day. It might seem minor, but improved hydration supports digestion, energy, and skin health.
Stress Management: Commit to two minutes of deep breathing in the morning. Those daily moments of calm can shift your overall stress response over time.
Why Small Steps Work
They’re Manageable: Small changes don’t require a complete lifestyle overhaul, so they’re less overwhelming.
They Build Confidence: Every small success reinforces your belief in your ability to change.
They Create Ripple Effects: One positive habit often leads to others. For example, starting a daily walk might inspire you to improve your diet or prioritize sleep.
The Long-Term Payoff
Consistency always beats intensity.
A complete nutrition, exercise and lifestyle overhaul all at once, might help you drop a kilo or two quickly, but gradual changes help ensure that you keep them off while feeling energised and in control. A few minutes of movement each day may not feel like much initially, but over months, you’ll notice you feel stronger, be in a better mood, and have increased stamina. And sustainable, long lasting weight loss in particular requires a step by step approach.
For adults with ADHD, the gradual approach also aligns with how the brain responds to reinforcement. Each small win provides a dopamine boost, making it easier to stay motivated and engaged with your goals.
Transformation isn’t about perfection—it’s about progress. By taking small, sustainable steps, you’re not just reaching health goals; you’re building habits that support your confidence and well-being for years to come.