Three Building Blocks to Big Changes

We’ve all heard that small, consistent adjustments in our behaviors can lead to big changes over time. Want to complete a 5K? Well, first, you’ve gotta put your sneakers on, leave the house and start that first mile. From there, the second mile gets easier, and so on and so forth.

In The Power of Habit, Charles Duhigg writes, “Keystone habits offer what is known within academic literature as ‘small wins.’ They help other habits to flourish by creating new structures, and they establish cultures where change becomes contagious.”

This notion of small changes leading to big differences got us to thinking, especially as our Countdown to Change kicks off and gets into gear! Because we get it—making life changes, particularly those that relate to our health, can feel daunting all at once. Want to lose 10 pounds? Feels like a huge task. Want to gain more muscle tone? If only it were that easy! But here’s the secret—it can be that easy. If you have a plan. If you have a little patience. And if you stick to it. Here are three great tips that can add-up big time.

Run Moderately for 10 Minutes

Those marathoners and Iron Man finishers can spend all day in the sun if that’s what suits them, but for the rest of us, a little good cardio is more than enough. Maybe your goal is to run a mile, or get ready for your first 5K. Does that sound like a lot? That’s okay—we all have to start somewhere. So when we tell people to start by running moderately for just 10 minutes, that feels like a good, achievable compromise. But guess what some people can do in just 10 minutes of moderate running? A full mile or more. Maybe you’ll be exhausted after the first run, but as you keep running in 10 minute increments, you’ll feel less tired as that 10th minute arrives. And then you start adding in 5 minute increments. Before long, guess what? You’ll be more than 5K ready.

Go Outside—And Leave Your Phone Inside

Our mental health is as important as any. In America, we pride ourselves on doing it all, on packing our schedules full of tasks. But over time, we realize that such a lifestyle isn’t always sustainable. We need rest. We need breaks. And occasionally, we need a chance to disconnect from technology to do it. So on your next lunch break, bring your sandwich with you to a nearby park, and ponder how cute your pet is or daydream about your next vacay. Those minutes make a major difference.

Switching to No Calorie Soda

Maybe the taste will take some getting used to. But once that happens, they’ll go down just as easily and still satisfy those cravings for sweetness. A can of soda has roughly 150 calories. If you drink about four per week, and switch to the no calorie version, guess what that would add up to over the course of a year? 31,200 calories, or nearly 9 pounds. Wow! No weights, no extra sweat. But major changes? You bet.

Each of these changes feels possible, right? That’s because they’re small. And in the long-run, well, they’ll produce even greater changes, so you can feel like the best you there is. And we’ll be right here cheering YOU along. Visit us at for more tips.