Use microsteps to build healthier habits
Focus on those little actions you are able and willing to do.
Many of us have health goals. Maybe it’s to lose weight. Or to eat healthier. Or to stop smoking.
Avoid the trap of trying too much at one time
Health goals are admirable, but it can be difficult to create new healthy habits when our goals are too big.
“It’s easy to fall into the trap of trying to do too much too soon,” says Amy Surface, PA, from PeaceHealth’s cardiology clinic in Vancouver, Washington. “We often see the biggest results when we start small and sustainable.”
An idea called “microsteps” became popular in the last few years.
“As the name suggests, it’s about making very small changes to help create new habits that get you closer to achieving your goal,” she says. “The trick is to make the change in a way that doesn’t trigger your brain to override your efforts.”
Microsteps break down big goals
Microsteps are all about breaking big goals down into smaller actions...and setting yourself up for success.
For example, if your goal is to become a vegetarian, don’t try to go without meat all of a sudden. Instead, try telling yourself, “I’m not going to eat hamburger this week.” This smaller step is easier to accomplish. You can work your way slowly toward eating more plant-based foods and less meat over a period of time.
Use microsteps one day at a time
Surface helps patients think about changes they can make in their day-to-day behavior. Together, they identify actions that support bigger health goals such as reducing blood pressure or managing cholesterol.
“I often work with patients to brainstorm things that are easy for them to do on a regular basis,” she says. “I’ll ask ‘What is one small thing you can do?’ After a while, the patient will say ‘I can do that’ to one or two of the steps we discussed.”
Example microsteps for health goals
Here are a few ideas:
- Try to walk after meals. Even just 10 minutes is great and can help blood sugar, blood pressure, sleep, digestion, and mood.
- Have one colorful fruit or veggie on every plate of food you eat. This adds nutrients and often takes the place of junk and convenience foods.
- Turn off or put away your phone during at least one family meal. This reduces your time spent on screens and helps you connect with your loved ones.
- Write or express one specific thing you’re thankful for every day. This boosts positive feelings and helps you look for the good.
- Do a simple breathing exercise. This helps to reduce stress and promotes feelings of well-being.
Any or all of these small actions have surprisingly outsized benefits. And doing one or more of them regularly over time can help you feel healthier.
Keep up the good work with small successes
“It’s easy to give up when you attempt something big and fail. But when you do something small on a regular basis, you can look back and see your success,” says Surface. “Feeling good about your success helps encourage you to keep up the good work.”
The examples above are just the start of where you can create positive personal routines. Once you have one new habit under your belt, there’s a good chance you will be eager to start another. Stay focused and keep building on your success!
Ask your doctor for ideas on how you can start small
What small steps will help you achieve your health goals? Get help in identifying these first steps. Ask your primary care doctor for ideas that will move you toward achieving your personal health goals.
