One Small Step Can Change Your Life

“What’s one small step you can take today to change your life?” Dr. Robert Maurer’s book answers this by revealing how incremental changes can lead to massive transformations.

1. Small steps bypass fear and resistance

Change often triggers fear because our brains see it as a threat. The fight-or-flight response, controlled by the amygdala, activates, making change feel overwhelming. However, small, almost imperceptible steps allow us to sneak past this barrier, making transformation feel manageable.

Instead of attempting huge, intimidating actions, take small steps that won’t raise mental alarm bells. For example, if you're trying to eat healthier, start by adding one vegetable to your meal instead of overhauling your entire diet. Your brain is less likely to resist manageable adjustments.

Kaizen, which is about continuous small improvements, helps this process. Changes seem insignificant to the brain at first, but these consistent minor actions eventually create momentum. Progress doesn’t have to be revolutionary; it just needs to start small.

Examples

• Begin exercising by marching in place for just a minute.
• Reduce sugar in tea one grain at a time, like Maurer’s client who successfully quit sugar over a year.
• Build a saving habit by stashing away a single dollar each week.

2. Ask yourself small and simple questions

The brain resists solving big, complex questions because they feel daunting. However, small, non-intimidating questions can engage the mind without triggering fear or avoidance. Asking easy-to-digest questions allows creativity to flourish and solutions to surface.

Michael Ondaatje, author of The English Patient, uses this technique when writing. He asks tiny questions about his scenes, like "Who's the character in this room?" This small-scale focus helps ideas to flow more naturally.

Practicing this technique regularly creates a habit. For instance, instead of taking on “How do I eliminate all my debt?” ask, “What can I do in five minutes to reduce my spending today?” By doing this every day, your brain builds an actionable, innovative approach to solving problems.

Examples

• Write daily: “What’s one step I can take toward better health?”
• Use questions like, “How can I save money on my daily coffee purchase?”
• Post reminders, such as sticky notes on your desk, to keep asking questions.

3. Use imagination through mind sculpture

Mental rehearsals strengthen confidence and skills without requiring real-world practice. Mind sculpture, developed by psychologist Ian Robertson, encourages us to vividly visualize performing future tasks well. This makes challenges seem less intimidating and helps prepare for unexpected scenarios.

Olympic swimmer Michael Phelps practiced this relentlessly. He visualized everything from perfect starts to handling water-filled goggles during races, which gave him the mental preparation to win gold medals.

Visualization tricks the mind into believing you’re gaining real-world experience. Creating positive mental rehearsals for upcoming events, such as job interviews or exercising, can help alleviate anxiety and build resilience against obstacles.

Examples

• When preparing for a speech, visualize delivering it confidently and receiving applause.
• Mentally rehearse yourself calmly resolving workplace conflicts.
• Practice picturing how you’d handle unpredictable situations, like flight delays or schedule changes.

4. Start with the tiniest actions possible

One of the best ways to embrace change is by making your first step laughably small. Starting small reduces overwhelm and creates a foundation for long-term habits.

Maurer worked with Julie, a single mom overwhelmed by stress and weight loss challenges. Instead of diving into strict workouts, he asked her to march in place for just one minute a day. This small, easy step grew into full workouts and healthier living.

Tiny steps also ensure sustainability. A woman who couldn’t give up sugar one teaspoon at a time started removing grains of sugar gradually. Though it took her a year, the habit stuck — and she enjoys tea without sugar to this day.

Examples

• Exercise by stretching for 30 seconds daily.
• Write one sentence to kick-start a big writing project.
• Save money by setting aside just a few coins daily.

5. Solve small problems early

Big issues often start with smaller warning signs. Focusing on solving small problems not only prevents crises but also helps identify and address root causes.

Former NYC Police Commissioner William Bratton tackled subway crime by targeting small offenses like turnstile jumping. This effort drastically reduced major crimes because minor offenders often committed larger felonies.

By addressing minor challenges in your life, like consistent worry about deadlines or slight muscle pain during workouts, you can often prevent larger problems down the line.

Examples

• Resolve slight workplace conflicts before they escalate into full-blown arguments.
• Fix persistent minor home repairs to avoid costly damages in the long run.
• Tackle small health symptoms early to avoid major illnesses.

6. Reward yourself with small, consistent incentives

Instead of relying on big rewards, celebrate small wins. Small rewards are more effective because they keep the pressure low and motivation high, helping build a habit of persistence.

Japanese companies excel at this approach. While US companies focus on big employee reward programs, Japan recognizes people with symbolic prizes like a fountain pen, leading to better participation and creativity.

Maurer’s client Jack, who had arthritis, used this method to keep himself motivated. By giving himself small affirmations like “Great job, Jack!” or enjoying social chats after gym visits, he stayed engaged.

Examples

• Enjoy a short walk as a reward for completing daily tasks.
• Treat yourself to a small piece of chocolate after exercising.
• Compliment yourself sincerely after finishing something hard.

7. Appreciate and nurture the small moments

Life isn't just about big events; it’s woven together by countless small moments. Whether it's relationships or personal growth, small, repeated actions lay the groundwork for meaningful connections.

John Gottman’s research on couples proves this point. He focused on their micro-interactions, such as putting away phones during conversations. These small gestures were remarkably predictive of long-term success or failure in relationships.

Practice paying attention to everyday moments, whether it’s asking how your partner’s day went or being kind to a colleague. These efforts accumulate and create stronger bonds.

Examples

• Compliment your partner often or thank a coworker randomly.
• Put away your phone during family meals to increase connection.
• Smile at strangers or hold doors open for someone.

8. Build habits through repetition

Repeat small actions consistently to create solid habits over time. By focusing on one-minute practices or adjusting behaviors little by little, you can rewiring your mind without even realizing.

Julie’s journey to exercise — starting with one small action daily — highlights how building a foundation helps. Similarly, removing sugar slowly helped another woman stick to her goal. The magic lies in making repetition automatic and stress-free.

Examples

• Write one sentence daily for a journal or blog.
• Practice one yoga pose before tackling the day.
• Repeat small affirmations like, "I'm progressing every day."

9. Counter negativity with intentional positivity

Negative self-talk undermines progress, but countering it with positive questions can rewire your thinking. Rather than dwelling on failure, shift focus toward one small thing done well.

Maurer advises clients to log questions like, "What did I accomplish today?" This practice trains the brain to notice progress and ignites optimism.

By intentionally noticing the positives, even in tiny ways, you'll build a healthier mental perspective and boost your ability to stay consistent.

Examples

• Write one achievement daily in a journal.
• Replace “Why can’t I succeed?” with “What’s one thing I did well today?”
• Compliment yourself aloud after tough tasks.

Takeaways

1. Take your first step today — however small. Whether it’s walking in place for a minute or setting aside $1, small actions can spark big changes over time.
2. Practice asking yourself small, positive questions daily to engage your mind without overwhelming it.
3. Reward your consistency with tiny, enjoyable rewards to stay motivated instead of waiting on huge milestones.