Small steps, big impact: How to gradually change your life
Health, budget/economy or evolution: those who understand the power of small improvements have the best cards.
Imagine improving by just 1% each day and taking a break on weekends. After one year, your baseline—for example, "5 minutes of exercise per day"—has increased from 100% to an impressive 1,342% (more than a thirteen-fold increase ).
So, on December 31st, you'll have already done 67 minutes of exercise . And that's only because you incorporated 5 minutes of exercise on the first day of your new routine. On the second day, 5 minutes and 3 seconds, then 5 minutes and 6.03 seconds...and so on.
Another example? If you read for 10 minutes today—and increase that time by 1% daily (including weekends)—you'd be reading for over six hours straight in a year (and looking for a new job 😁).
But the same applies to the downside - the vicious circle: If you work one minute less each day on a project that you currently devote 2 hours a day to, your work on it will shrink to 5 minutes within 316 days.
In other words: the project is dying.
We encounter this principle of incremental change with great effect everywhere – in nature, the economy and even in our health.
To believe it—even without any math knowledge—just take a closer look at your credit card statement. The bank doesn't just charge interest, but also compound interest.
If you pay off 1,000 Swiss francs over five years at 12% interest, you'll end up paying back almost double the original amount (about 1,800 Swiss francs). Paying off a cheap laptop instead of buying it outright? Well, for 1,800 Swiss francs, you could have gotten a gaming laptop with a "nuclear graphics card" – or something nice from the company that prints pictures of bitten apples on its products.
This principle works both very positively and extremely negatively, depending on whether you're constantly losing a little or gaining a little.
1. Evolution: "Adapt or die"
In nature, the creatures that survive are those that are best able to adapt. Small changes—such as slightly thicker fur for cold regions or a slightly sharper beak—improve an animal's chances of survival. These adaptations accumulate over many generations. Specifically, over thousands and millions of generations.
If animals don't adapt, they will become extinct as a species. One example is the cod in the North Sea. Rising water temperatures and overfishing have led to a sharp decline in its population, so much so that the species is acutely threatened with extinction. At the same time, the return of the wolf to Europe shows that targeted conservation measures initially only produce small, positive changes. And then a new beginning for a species that we've never encountered outdoors before (but would rather not encounter at night, outdoor camping in Graubünden and all that).
"But God created EVERYTHING in 6 days and rested on the 7th!" No, HE DEFINITELY DIDN'T. That would have been a fabulously stupid decision for a being of incredible intelligence.
A brilliant engineer like God would instead create beings that can be highly resilient and successful on their own. He doesn't want to do the work for nothing. And THAT is ONLY possible with constant, incremental improvement. In other words, creating beings that will sustain themselves through many generations and ages through mutation, adaptation, and selection. Thanks to a built-in improvement mechanism or built-in error correction.
Did he wipe out the dinosaurs 66 million years ago? That, however, could happen again. Because this plan was also ingenious. Killing all the dinosaurs individually, or at least with a complex natural disaster? That would take far too long. Sending a stone ball the size of Mount Everest, about 10 km in diameter? Perfect plan. The thing hit the Yucatan Peninsula in Mexico at a speed of 72,000 to 108,000 kilometers per hour. Explosive power: about 10 billion Hiroshima bombs (or 3 million Tsar Bombas, the world's largest atomic bomb).
What this also shows: Hiroshima was more of a New Year's Eve party bomb compared to the stuff gathering dust in Russia today (hopefully forever).
The sky darkened everywhere due to the large amount of rock and ash that the crater had thrown into the atmosphere. The dinosaurs froze and starved to death.
2. Economy: Success through small improvements
In business, companies that continually make small advances win. Amazon, the online shipping company, has optimized its deliveries and algorithms for years. Today, it dominates the global market.
The opposite was seen with Kodak (load-in film for cameras). The company missed the boat on digital photography and completely lost the market it once dominated. Small, strategic improvements are therefore crucial for survival. Not optional, but vital. Tesla shows how innovations—like better batteries or self-driving cars—extend one's own lead. Saab, on the other hand, lost ground because it didn't make similar adjustments. At the same time, the growth of startups like Zoom shows that quick action and small, effective adjustments make the real difference in times of crisis (like the coronavirus).
3. Health: Every day a little better - or worse
Even small habits can have a big impact on your health. A 30-minute walk every day reduces your risk of heart disease by 25%. Such habits improve your quality of life in the long run.
The opposite is also true: A daily drink of cola leads to several kilos of weight gain over a year. Lack of exercise and unhealthy habits add up dramatically – with very negative consequences. Particularly alarming: According to the WHO, the risk of type 2 diabetes increases by up to 50% with a persistent lack of exercise. A conscious change, such as taking the stairs instead of the elevator, has long-term positive effects.
4. Personal development: mini steps, big successes
Emotional strength comes from good routines that suit you. Those who meditate every day, read a book, or reflect on gratitude will quickly notice small but positive changes. Just 5 minutes of daily meditation has been proven to reduce stress. And as calculated above: After a year, you'll be doing it for 65 minutes at a time (buy a poplar fig tree in time!).
Negative routines—such as constant brooding or too little time for friends—are, however, very damaging in the long run. Small decisions/improvements therefore shape one's long-term well-being, always and everywhere.
Another example: According to a very long Harvard study, close social relationships demonstrably improve happiness and health (okay, you don't really need a Harvard degree for that knowledge ☺️). Nurturing such relationships—even through small gestures like a quick text—always pays off in the long run. Even financially ("Do you have a friend who works as XY?"). Substitute any profession for "XY."
5. Society: Progress through conscious decisions
Societies that invest in education, the environment, and social projects create stability. Scandinavia demonstrates how small reforms can lead to a significant improvement in quality of life. The Danes—and, depending on your definition, the Scandinavians themselves—are regularly ranked "the happiest people in the world," according to happiness studies.
This also applies to dealing with diversity, such as the integration of people with ADHD. Even small steps—such as minimal adjustments to working conditions—can break down barriers.
For example, clear structures and flexibility help integrate people with ADHD more efficiently. Not just "more efficient for those affected." The economy isn't a petting zoo. More efficient for EVERYONE—and ultimately, for PROFIT.
What everyone can do: Promote acceptance, challenge prejudices, and actively offer support. Talk to people with ADHD as equals—and give them space to develop their strengths: creativity, problem-solving, or quick thinking. Even in school, small measures—such as clear goals or frequent feedback—can have a big impact. Especially if they are regularly reviewed and expanded upon if necessary, or small details are adjusted/perfected. Step by step. Incrementally, that is.
What this means for society: A more inclusive society benefits from a diversity of perspectives. When more people can contribute their skills, it increases innovation and cohesion overall. Studies show that inclusive workplaces are more productive – and massively increase employee satisfaction. Read more about this in this article about the shift from "watermelon reporting" to "fuckup nights."
Conclusion: Small steps for you - giant steps for your life
The principle of incremental change demonstrates the importance of small decisions and minimal—but steady—progress. Whether in nature, business, or everyday life—great successes rarely happen overnight. Just one year of consistently implementing small changes, however, can move mountains.