Big Little Changes

I’ve always tended to be an all or nothing thinker.

If I want to start running, I think I have to run 3 miles or 3 times per week for it to count.

If I want a cleaner house, I think I have to spend all day cleaning from ceiling fans to baseboards.

If I want to read more, I think I have to read one book per week for an entire year.

But I have come to learn that big, drastic changes are dysregulating to the nervous system. They are perceived as a threat and then naturally resisted. When making shifts, our brains can become hyperactivated, leading to feelings of anxiety and overwhelm. We then find ourselves doing nothing (also known as as binge watching Netflix and scrolling social media) deeming ourselves total failures.

Small, gradual changes, however, are less likely to trigger the stress response. They allow the nervous system to adapt slowly, creating a sense of safety and stability. These tiny shifts are more likely to stick because they don’t overwhelm the brain. Over time, small changes can build momentum.

Here are some small changes I have made that have had a big impact:

I leave 10 minutes early to avoid the anxiety of rushing or running late

I load the dishwasher at night so that I can start the next day with an empty sink

I started running 1/2 a mile and then added a 1/2 mile every few weeks

Here are some questions to ask yourself when deciding how to make lasting change that matters to you:

• What is not working for me in my schedule/routine/daily life that I would like to change?

• What is my dream goal for this change?

• What is one baby step I can take toward this goal so that I am not overwhelmed?

• What can I do to make myself feel safe when making this change?

You’ve got this. I believe in you.

Suzanne

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