Big Changes from Small Things – The Secret of Micro-Habits
Many of us believe that only big decisions, huge commitments, or dramatic lifestyle changes can bring lasting transformation. Yet James Clear's book Atomic Habits has proven that the key lies in the small. Micro-habits – those tiny, 1–2 minute actions – are like pebbles that eventually redirect the course of a river. In the reality: it's not the New Year's resolution of "this year I'll run a marathon" that wins, but rather taking the stairs or walking just one bus stop on January 2nd.
A Coaching Story: The 2-Minute Victory
One of my former clients, David, often complained that he
had no time to exercise, even though he knew how important it was for managing
stress. I didn't ask him to start working out three times a week. I only asked
him to do two squats after brushing his teeth each morning. That's it.
After a month, those "two squats" became routine, and because it seemed
ridiculously small, he never skipped it. Six months later, he was exercising 15
minutes a day and proudly shared: "Guess what, my colleagues started calling
me the 'fitness ninja'!" The joke aside, the numbers speak for themselves:
from one tiny micro-habit came 4,000 squats in just half a year.
Numbers That Carry Life
Research shows that if you practice a new habit
consistently for 30 days, there's a 70% chance it will stick long term. But
with micro-habits, the statistics are even better: since they require little
effort, they are far easier to maintain.
Take a simple example: if you write down 3 things you're grateful for
each evening, it takes just 2 minutes. In one year, that's 1,095 small
reminders that life is more than just rushing around. As one client put it:
"Since I started doing this, not only are my days calmer, but even our
family dinners have become more peaceful—because I've learned to tell my
stories differently."
The Reality: Coffee, Public Transport, and Tiny Decisions
Here, many people think: "I'll change when the big
project comes." Sounds familiar? "When I have time, I'll start
exercising." Or: "Once I retire, I'll learn English." But everyday
life doesn't work like that.
With micro-habits, you swap waiting for action. For example:
- If you take public transport, get off one stop earlier. That's about 600 extra steps per day, roughly 12 km of walking per month.
- If you drink a glass of water with your coffee, in one year you'll give your body about 100 extra liters of fluid—and get fewer headaches in return.
- If you jot down one important task each morning on a sticky note, by year's end you'll have 365 little wins—and much less chaos.
Why Do They Work? – Emotion and Humor
They work because these actions seem ridiculously easy. And that's the point: you don't have to be a hero to do them. In fact, the trick is that they're so simple, it feels silly not to. One of my clients joked: "My first success was that for one week straight, I set the breakfast table every morning. My husband thought I'd been swapped for a 'super-wife'!" And yet, that tiny gesture was the spark that brought more structure into her days.
Start Today, with Just Two Minutes
The beauty of micro-habits is that you don't need the
perfect moment, a New Year's resolution, or a stroke of inspiration. Just two
minutes. Today. Now.
Start with something so small it almost feels silly: drink a glass of water
right after waking, write "I can do it today" on a sticky note, or take a
3-minute walk during lunch break. It's not size that matters, but consistency.
And as James Clear reminds us: "Small changes don't seem like much—until
suddenly everything changes."
Friendly regards,
Károly Vizdák
lifestyle change & career coach
self-awareness mentor
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