The Science Behind Small Steps, and How They Can Help You Reach Your Well-Being Goals

“Health is what happens between doctor visits.”

At the end of each year, millions of people start mapping out their New Year’s resolutions: to lose weight, to travel often, to strengthen their relationships, or even to find their purpose. While the allure of sweeping transformations is undeniable, we know from science that taking small steps can lead to long-term, sustainable change –– whereas grandiose resolutions often fail. So for the hundreds of thousands of people who want to improve their health in 2024, making small behavioral changes can be a powerful starting point.

There’s a growing body of research that suggests human behavior can affect our health outcomes. “Whether for preventing disease or optimizing the treatment of disease, behavior is indeed a miracle drug,” Arianna Huffington says. “There are five foundational daily behaviors that, together, make up this miracle drug: sleep, food, movement, stress management, and connection.” These behaviors shape Thrive Global’s Journeys, complete with Microsteps to help you create meaningful change without getting overwhelmed. “To truly change healthcare, along with the power of life-saving drugs and technologies, we must focus on the power of life-transforming habits within each of these foundational behaviors,” Huffington adds. “Health is what happens between doctor visits.”

If you’re looking to prioritize your health this year and reach your goals, here are a few powerful ways to get started:

Make a list of a few “micro” goals.

There’s so much research that shows that lofty resolutions are destined to fail. Instead, start your year off by listing two or three mini goals that are realistic, specific, and sustainable. Instead of setting a goal to lose 30 pounds this year, start by aiming to drink one more glass of water during the day, or stop eating snacks when you’re not hungry. One Microstep that can help is: Pause for one minute before grabbing food on autopilot. Being mindful and intentional about your meals can help you make healthier choices and consider your true hunger levels. By incorporating just one new Microstep into your day, you start to lay the building blocks for sustainable change.

Carve out time for the things that bring you joy.

Joy is often overlooked when we have health or productivity goals, but research shows that making time for the things that make you happy can help you reset and recharge, allowing your brain to better focus on your goals. One Microstep you can try is: Set time on your calendar to focus on your passions each week. Scheduling activities can help hold you accountable to completing them. Plus, you’ll begin to build the muscle of prioritizing the things that bring you joy. Another one is: Choose a photo that brings you joy as your phone’s background image. Looking at positive imagery can activate the reward center in your brain, boosting your mood and concentration.

Embrace connection and community. 

We can’t reach our goals in a vacuum. Reaching out to family members, co-workers, or friends can be a powerful way to deepen your relationships and build a support system to help achieve what we want. If you want to get more active this year, for example, you can invite a co-worker to join you on a walk during your break, or replace an existing social activity with an active one. Not only will the extra encouragement help you stay consistent, but research even shows that investing in your relationships can help improve your long-term health.