The Power of Tiny Gains: Insights From Health and Wellness Coach, Caroline

Written By HCA Ambassador, Caroline Ross

HCA Graduate Health Coach, Caroline

The book Atomic Habits by James Clear has changed the way I look at self-development and growth as it’s the first book that I’ve read that champions the power of tiny gains!

In a world where we are often taught to aim high and make big changes, author James Clear teaches us that many small improvements in many areas of our lives not only add up to big changes over time (in fact, circa 38% in a year) but are also much more sustainable.

This has helped to inform my health coaching practice because I can coach and guide clients towards taking one step in the right direction, knowing that it’s the right direction and the momentum that count, not the size of the step.

This can be incredibly helpful for clients who want to eat better, move more or stress less but feel overwhelmed or stuck. And it works for all clients: from the tired new mum or busy male executive, to those suffering from anxiety or burnout. It works particularly well for my own ADHD clients as they get a dopamine hit each time they do the small thing.

Habit-Stacking in Practice

James champions the idea of habit-stacking – combining two or more habits – which makes them stickier. As a Health and Wellness Coach in my practice, I suggest clients do a walking work meeting – still doing the work meeting but fitting in movement and fresh air at the same time. Or join an outdoor fitness class on the weekend in the local community, combining movement, fun, socialising, fresh air and nature at the same time. This way the habits usually become more enjoyable as well.

Make the Right Thing Easy

Another tip James suggests is so simple yet incredibly powerful: Make it easy to do the right thing and make it hard to do the wrong thing (or the thing that you don’t want to do). I apply this in my own life and encourage my clients to do the same:

• Keep only healthy food at home which forces you to go to the shop if you want a treat.

• Prepare your workout clothes and weights the night before so that they are easily accessible first thing in the morning.

• Leave your phone outside the bedroom and keep a pile of books on your bedside table to improve your evening routine.

Set Yourself Up for Success

James points out that successful people don’t have more willpower - they set themselves up for success by making it easier to do the right thing.

This means that the Nutella jar (if it's in the house at all) goes in the cupboard furthest away from the 'everyday' cupboard and the fruit bowl goes on the kitchen table. In sight, in mind, and out of sight, out of mind.

Final Thought

What one small step could you take today on your own health journey?

Editors Note

Keep building better habits

Small changes add up - especially when life is busy. Explore more practical habit inspiration from the HCA blog:

• Healthy Habits on the Go: Nutrition Tips for Busy Lifestyles - healthy eating on the go can be a daunting challenge. Busy schedules, holidays, travel, and the allure of convenient fast food can easily disrupt our routines. In this blog, professional Health and Nutrition Coach, Zena le Roux, shares 5 nutrition tips for maintaining healthy eating habits on the go:

• How to Be Happier Today - regardless of your version of true happiness, living a happier life can be achieved. Explore our expert article to learn how a few tweaks to your regular habits can help feel a little happier everyday.

Love to become a Health and Wellness Coach?

If you're passionate about health and wellness and want to make a meaningful impact on your own life and the lives of others, consider becoming a Health & Nutrition Coach with our Level 5 Diploma training course.

Join a free introductory webinar with the Director of HCA to find out more.