Small actions lead to big success: The 1% principle

Imagine you could fundamentally change your life through minimal daily improvements. The 1% principle shows how this can be achieved with – many – very small steps.

Tectonic changes begin with willpower. What follows isn't a series of leaps and bounds, but rather a series of minimal movements in the right direction.

The 1% Principle , made famous by James Clear's book "The 1% Method," is based on the idea of ​​improving by just one percent every day. These minimal improvements add up to significant results over time.

One percent may seem completely insignificant, but the math behind it is impressive: If we increase our income by 1% every day, it results in an almost 38-fold improvement over a year. This effect is similar to compound interest in finance: Small amounts invested regularly grow exponentially. This principle is universally applicable.

Practical application of the 1% principle

1. Set small goals: Instead of setting huge, unattainable goals, focus on small, achievable steps. Want to get fitter? Start with daily 5- to 10-minute workouts and gradually build up.
   
   
2. Establish habits: Identify behaviors you want to change and replace them with positive alternatives. Do you want to spend less time on your smartphone? Set specific times for short digital breaks and use the time you gain to do what you want to achieve. This could be as little as 3 to 5 push-ups. The next day, however, you do one more (and so on). That's MUCH more than a 1% improvement. Congratulations!
   
   
3. Measure progress: Record your daily improvements. A journal or digital apps can help you keep track and stay motivated. Loop Habit Tracker is one such app. You can find these smartphone apps by searching for terms like "habit" or "routine."

The four laws of behavior change

In his book, James Clear describes four principles that help in building new habits:

1. Make it obvious: Make the new habit visible and present. For example, lay out your workout clothes in the evening so you can get started right away in the morning. They're the first thing you put on.
   
   
2. Make it attractive: Associate the habit with something positive. Listen to your favorite music while exercising to make the activity more enjoyable. Or watch a series or movie on your smartphone or tablet (cross trainer, etc.).
   
   
3. Keep it simple: Make it as easy as possible for yourself to perform the habit. Start with extra small steps that require minimal effort. "Now I'm going for a 10-minute walk" is much more likely to work than "Today I'm going for a 2-hour hike."
   
   
4. End on a satisfying note: Reward yourself for sticking to the habit (but of course not a chocolate bar for 10 minutes of exercise). Positive reinforcement increases the likelihood that you'll stick with it. That's how the brain works—it always wants to see results as quickly as possible. The ADHD brain especially so.

Fact about ADHD: Small steps are almost the only possible way

For adults with ADHD, making positive changes can often be particularly challenging. Typical symptoms such as impulsivity, difficulties with self-organization, and low frustration tolerance often stand in the way of implementing long-term resolutions. In addition, the so-called "all or nothing" mentality often leads those affected to either pursue large, unrealistic goals – or not even start at all.

The 1% principle offers a very good approach here . It encourages you to focus on small, immediately actionable steps rather than allowing yourself to be overwhelmed and blocked by large goals.

And how exactly is this supposed to help people with ADHD?

An ADHD-specific example: Instead of trying to declutter your entire apartment in one day, you could commit to organizing just one drawer or a small area each day. This makes the process manageable and stays motivating. Completing your tax return then becomes "gather all the necessary documents today" or "fill out my personal information today," etc. "Plan better" becomes "set a standing appointment in my calendar today where I want to spend 10 minutes planning each time."

People with ADHD, in particular, benefit enormously from linking habits with rewards. Since our brain releases too little dopamine during everyday routines and "busy tasks," these breaks and self-reward breaks are essential—otherwise, the frontal lobe goes into standby mode.

Long-term perspective: Effortless, but some patience is required

The 1% principle requires patience – but it's not overwhelming, because the "necessary progress" seems almost ridiculous. Three minutes of exercise today, three minutes of 20 tomorrow (which, by the way, is already an increase of 10%), is completely doable. Mother Nature demonstrates that this principle isn't just a high-priced brainchild of a self-help guru.

The evolution from floating spheres of cells to fish, higher mammals—and humans—progresses in exactly the same way, over thousands upon thousands of generations. And it hasn't stopped to this day, as can be seen in the ever-larger heads of Homo sapiens babies. But we should also use these in a way that helps us live and achieve our happiness...