By Mike Thomas, NBHWC June 27, 2024
As a health coach and lifestyle medicine expert, I often meet people who know a lot about how to be healthy. They’ve read many articles (or blogs, lol) and watched videos about health tips. But knowing something is not enough. If we don’t take action, nothing changes.
It’s easy to confuse being busy with being productive. We often say, “I’ll do that someday,” or “That’s a great idea, I need to try it sometime.” But without taking steps, these thoughts stay as thoughts. Actions are what lead to progress. Progress on your goals. Progress on your dreams. Progress on your health.
The 1st Key to Success: Start SMALL
Here’s some good news: you don’t need to make huge changes overnight. Starting small is not only okay; for most people, it’s the best way to begin. Think about someone who doesn’t exercise much but dreams of running a marathon. Deciding to run a marathon is a great goal. Less than 1% of Americans have completed this 26-mile challenge. But the journey starts with small, doable steps.
Example: The Aspiring Marathon Runner
1. Decision: Decide to run a marathon a year from now.
2. Small Actions:
– Buy a good pair of running shoes.
– Look up marathons in your area for next year.
– Find a coach to help you train for the marathon.
These small steps are the beginning of your journey. It all starts with action.
Real-Life Examples of Small Action Steps
As a health coach, I help people make small steps to change their lives. Here are some examples:
Goal: Replace a mid-afternoon candy bar with fruit.
Small ACTION Step: Eat one piece of fruit once or twice this week instead of a candy bar.
Goal: Write in a journal a few times a week.
Small ACTION Step: Put your journal in a place where you’ll see it.
Goal: Eat healthier meals.
Small ACTION Step: Add one serving of vegetables to your dinner two days this week.
Goal: Increase physical activity.
Small ACTION Step: Take a 10-minute walk during your lunch break three times this week.
Goal: Improve hydration.
Small ACTION Step: Drink a glass of water first thing in the morning three days this week.
Goal: Get better sleep.
Small ACTION Step: Turn off electronic devices 30 minutes before bed for three nights this week.
Goal: Reduce stress.
Small ACTION Step: Practice deep breathing exercises for 5 minutes each morning.
Goal: Cut down on sugar.
Small ACTION Step: Replace your usual soda with sparkling water once a day.
Goal: Increase strength.
Small ACTION Step: Do 10 push-ups and 10 squats every other day.
Goal: Eat more fruits.
Small ACTION Step: Have a piece of fruit with your breakfast every day this week.
Goal: Build a morning routine.
Small ACTION Step: Wake up 15 minutes earlier to stretch or meditate each day.
Goal: Improve mental health.
Small ACTION Step: Write down three things you are grateful for before going to bed each night.
The 2nd Key to Success: Start NOW
Starting small is just enough to get the ball rolling. But when you also start now, you have a recipe for success. As soon as you read this blog, do something right away to help you make progress on your goals.
Here’s a quick example. A middle aged woman named Jennifer wants to start walking in the morning. She has wanted to do this for a while as she has led a very sedentary life since she started working 17 years ago. One day, while sitting at her desk at work, she “stumbles” upon the blog you are currently reading. Right after reading it, she texts three of her friends and asks if they want to be walking buddies one or two times a week. This one small step, taken NOW, helps with accountability, social connections, and movement.
Start Small and Start Now
Call to Action: “Just Take One”
Having goals is great. Our thoughts and focus can push us forward, but they need action to make changes happen. Action is what turns dreams into reality. What have you been wanting? What are your dreams for a better future for yourself and your family? A dream vacation? Losing 15 pounds? Running a 5K? It’s all possible, but it starts with one small action step. My challenge to you is to pick one goal and take ONE ACTION STEP towards it before the end of the day today. The hardest part is the first step. Remember, 80% of success is showing up.
Start Small. Start Now.
You’ve got this!
Mike
Mike Thomas is a registered pharmacist and is a board-certified health coach. He helps busy professionals who struggle with low energy, high stress and chronic pain.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.