The Power of Consistency: Why Small, Sustainable Habits Lead to Big Results
- The Midwest Homebody
- Mar 6
- 4 min read
When it comes to health and fitness, it’s easy to get caught up in the hustle of intense workout plans, restrictive diets, and trying to change everything all at once. But what if the key to lasting fitness isn’t about pushing yourself to the extreme? What if the secret to long-term success is something much simpler: consistency.
The Idea of Habit Formation
Creating lasting change in your health and fitness isn’t about making drastic changes overnight. Instead, it’s about building small, sustainable habits that you can maintain over time. According to researchers, it takes about 21 to 66 days for a new behavior to become a habit, but the key to success is doing those behaviors regularly, even if they seem small at first.
Think of your fitness journey like a snowball. You start with a small action, and over time, that small action gathers momentum and becomes easier to maintain. The more consistent you are, the bigger the “snowball” gets, and soon enough, those small changes lead to massive results.
Why Consistency Beats Intensity
Let’s be real: a 30-day detox or an intense workout program may get you results quickly, but they aren’t always sustainable. You might burn out or fall back into old habits once the program ends. That’s where consistency comes in. Small, manageable actions, repeated day in and day out, are more likely to become lifelong habits. The 75-day hard challenge was popular on social media channels for a while, but after the 75 days many fall back into the same habits as before because the "challenge" was over. Why can we not instead challenge ourselves to show up for a small habit every day and become consistent with it?
It’s better to work out for 20 minutes every day than to go all out with a two-hour session once a week. It’s better to drink a glass of water with every meal than to try to drink a gallon every day for a week, then stop. When you focus on consistency, you build a foundation that doesn’t require perfection—just progress. The consistency can (and probably should) evolve as time passes but that makes the jump from not working out at all, to working out an hour everyday much more manageable by working your way up to it.
Real-Life Success Stories - Small Habits, Big Results
Many people have achieved incredible health transformations by sticking with small, consistent habits. For example, James Clear, author of Atomic Habits, shares the story of a man who started running just one mile a day. Over the course of several months, this simple habit grew, and he eventually ran a marathon! The key to his success wasn’t pushing himself to extremes but rather his dedication to consistent effort. (Future book review coming soon about Atomic Habits)
Similarly, women who start with just 15 minutes of yoga each morning often find that it becomes an enjoyable routine that they look forward to, eventually expanding it into longer sessions. A simple YouTube search gives an individual access to thousands of beginner friendly yoga sessions all with the ability to "attend" from the comfort and safety of your own home.
How to Start Small and Build Consistent Habits
If you’re ready to make a change in your health and fitness, here are some practical steps to help you build consistent habits that stick:
Start with small, manageable goals: Want to start exercising? Begin with a 10-minute walk daily. Want to eat more vegetables? Aim for one serving with lunch every day. Start small to avoid overwhelming yourself.
Set a time and stick to it: Consistency isn’t just about the action, but also the timing. Pick a time of day that works for you—maybe a morning walk or an afternoon stretch—and make it a part of your daily routine.
Track your progress: Writing down your habits or using an app to track progress can keep you accountable. Seeing small wins over time will motivate you to keep going.
Don’t be afraid to adjust: If something’s not working, tweak it! Maybe you need more rest or a different approach. The goal is consistency, not perfection, so give yourself room to evolve.
Celebrate the small victories: Even if you only managed to do 5 push-ups today instead of your usual 20, celebrate that you did them! Recognizing and celebrating these small wins can help keep you motivated.
Change Your Mindset
Your mindset plays a huge role in maintaining consistency. If you approach your fitness journey with the idea that you must do everything perfectly or not at all, you’re setting yourself up for failure. The key is to shift your mindset from one of perfection to one of progress. If you show up or attempt whatever your small habit may be, you are progressing forward.
Embrace the idea that every small, positive choice you make for your health matters, even if it feels insignificant at the time. As you build consistency, you’ll notice that small changes compound over time into real, lasting results.
Conclusion
The journey to health and fitness doesn’t need to be about drastic transformations or extreme discipline. Instead, it’s about making small, sustainable changes that fit into your lifestyle. Focus on consistency, and over time, these small habits will lead to big results.
Start today, even with just one small habit, and commit to making it a part of your routine. It might not feel like much at first, but the power of consistency will eventually take you further than you ever imagined.
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