Health
Therapist’s Secret: Small Steps, Big Changes
Health Points
- Tiny, steady changes can transform habits for the better.
- Intentions driven by self-compassion are more sustainable than strict resolutions.
- Reflecting on who you want to become can motivate true progress.
Many experts agree that starting with small, achievable actions is the key to lasting healthy habits. Renowned psychotherapist Niro Feliciano encourages taking manageable steps rather than making sweeping changes.
In her book, Feliciano shares, “Research on habit formation emphasizes the collective and transformative power of small, incremental changes sustained over time.”
Instead of perfection, she suggests giving yourself credit for positive steps already taken while embracing a mindset of grace when faced with setbacks.
Daily practices, like the “One Small Thing” approach, make it easier to adopt new habits and see real progress as every little win counts.
Big New Year’s resolutions can be overwhelming and often fizzle out. Feliciano notes that nearly half of resolutions are dropped before January ends, and only a select few stick long-term.
“I no longer think about losing weight, which generally implies a timeline, comparisons, and considerable pressure,” she explains. “Instead, I focus on becoming the healthiest version of myself.”
She recommends setting intentions over rigid goals. “When we begin to consider who we want to become, the habits follow naturally.”
Reflect on your growth with questions like: What have you learned about yourself this year? What word sums up your goals for the year ahead?
If you’re ready to strengthen your habits with self-kindness, try incorporating a short mindfulness meditation or daily check-in to chart your progress.
Your wellness journey can start with one gentle step today—be kind to yourself and celebrate each forward move.
