THE COMPOUND EFFECT: Make Small Changes That Add Up to Big Results
Change is more often than not motivated by fear. That’s how we are wired as human beings. We want to make a change because we are afraid with what will happen if we don’t. That’s why when people decide to start a program, whether it’s fitness or nutrition or a combination of both, they usually wait until it’s gotten to a point that their body, their looks or their health, scare them a little.
What happens when we reach that point is that we look for a solution that will help us change quickly. When we utilize solutions that help us make changes quickly we might end up on a restrictive program, a detox or cleanse, or some sort of super intense workout routine. These programs usually work to some degree helping us to shed pounds and inches. But, they never help us get to the root problem or teach us how to make foundational changes that will last.
The compound effect works here too, where we start to end up in a cycle of yo-yo dieting, super intense workout routines, which we rebound with the complete opposite. Over time we expect this cycle, all in or not in at all, when it comes to our health and fitness. Eventually we get to a point where this no longer works for us and we have to un-do all the compounded effects, physically and mentally.
The compound effect on the other side are the small changes that we have the ability to make that add up. Small changes like making sure we’re getting enough sleep each night, stress reduction practices like a regular 5 or 10 minute meditation, journaling, or gratitude practice, eating enough fruits and veggies each day, or being active whenever possible. These small changes are the foundation in a healthy lifestyle. And mastering these small changes gives you a place to consistently go back to when you feel like you’ve reached that point where you’re ready to make some changes because you’re unhappy with how you feel or look.
We’re in a culture that offers a solution as quickly as possible. We are programmed for instant gratification.
So how do we start to make these small foundational changes that add up to big results?
Start by choosing one thing to focus on. If you try to do too much too fast you’re more likely to miss something and when that happens you feel instantly defeated. Choose one thing. Focus on it. When you do it consistently hype yourself up to give yourself positive reinforcement.
Build on your small changes. Once you’ve mastered your first focus (master means the majority of the time you are focused on that habit, not all the time), add something else to focus on. This is the snowball effect, and adding one focus at a time will not only build confidence it will help us to get results over time.
Create a backup plan. If you want to start making habit changes to one thing that you know will benefit you but you’re struggling, ask yourself something else you can change that would be easier and go for that change first to build up momentum instead of going back to old habits because you feel like a failure.
Change your mindset. This approach is not sexy or fun. Of course, we want to see results as quickly as possible and this approach takes a little more time. But remember, we didn’t get to a place where we are uncomfortable and unhappy in our bodies overnight, or even over 21 days, and it will take time to get to a place where we feel confident again. Just think, how empowering would it be to get to that place of confidence and fulfillment and know that you have the control to make it happen again and again if you needed to, without a program or diet plan.
Be your own hype girl. I mentioned this earlier but this is an absolute must. If you’re not hyping yourself up what are you doing? Probably tearing yourself down with thoughts like ‘how did I let myself get here,’ ‘I’ll never get back to that,’ etc. We have to give ourselves credit where credit is due. So let’s start right now: what is 1 thing you love about yourself? and what are you proud of doing most recently?
It’s also important to note that when you’re taking an approach like this you will probably want to take some time to reflect as to why you follow certain habits or patterns when it comes to food and fitness. Be objective, look from the outside in. What did food or fitness mean to you growing up? What does it mean to you now? Do you struggle with body image? Why? Bringing awareness to things like this allow us to persevere instead of giving into an approach that has the potential to add to our yo-yo cycle.
If you’re ready to give this approach screenshot the picture below and use it as a guide to focus on one small change to make each week.
