Mindfulness

Small Habits, Big Transformations

A weeklong vacation once a year accounts for 7/365 days. That is 2% of your entire year.

Two celebrations a month account for 24/365 days. That is 7% of your entire year.

Every day outside of that vacation and those celebrations throughout the year accounts for the remaining 334/365 days. That is 91% of your entire year.

It is normal to get caught up in planning ahead for vacations, special events, and celebrations with family and friends.

However, in the grand scheme of things, these special events make up a relatively small percentage of the “bigger picture,” whether that picture is a month, a year or over the course of many years.

This is why we encourage you to start recognizing yourself for the little actions you take every day to keep yourself moving toward your goals. After all, these small actions add up and eventually result in major transformations!

Ask yourself what promise you want to make to yourself and then set a personal rule to make it happen.

Here are just a few examples of the little actions you can take each day to make a big impact:

Promise: I am going to eat more veggies.
Personal rule: I eat a veggie with breakfast, lunch, and dinner.

Promise: I am going to meal prep more often.
Personal rule: I take an extra 5 minutes to prep my lunch when I am prepping my breakfast.  

Promise: I listen to my body and allow it to recover adequately.
Personal rule: I make sure to take at least one rest day and one active recovery day each week.  

Promise: I am going to drink more water.
Personal rule: I drink 8 oz. of water before my coffee in the morning and 8 oz. with each meal.  

Promise: I am going to practice more gratitude.
Personal rule: I write down three things I am grateful for every morning.


These are the little things that add up and start moving the needle toward lifestyle changes, habit building, and overall health.

Building skills that allow you to navigate social situations is essential, and at WAG our coaches are armed with tons of tips and tricks to support you! But at the end of the week, month or year, some dinners out with a bit of estimation or seven days of vacation don’t add up the way little daily things do.

Seemingly “big” events will have a much smaller effect on overall progress. Seemingly “small” decisions you make every single day will add up to create big, lasting habit changes.

  • ali carey
  • small habits
  • big transformations
  • special occasions
  • actions
  • changes
  • behaviors

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