How Making Small Changes Can = Significant Results

This month, you will be learning some useful go-to hacks to apply to your habitual change...

One of the most frustrating habits that you may be familiar with is harsh self-criticism. This habit usually appears when you are feeling down or stressed out. Here is a list of questions that will help you to better identify what may be contributing to this undesirable habit.

Ask yourself:

  • Did I get enough sleep?
  • Am I feeling uncertain about something?
  • Have I recently been in an argument with someone?
  • Have I been exercising and eating well?
  • Could I be overwhelmed by too much?


Knowing that you can't fix everything at once, start with Noticing and Naming what's going on, first.

Next, take it a step further and make a list of "next step" actions. Choose one or two that you can do today and one or two that you can do tomorrow. You can even focus on one or two you can practice everyday, consistently for two weeks. Make it your utmost priority to put all of your focus on the first "next step" action on the list!

Once you've noticed and named and outlined your "next step" actions list, you'll want to engage in a practice that will help you clear your mind. One of my all time favorite practices to help clear my mind is diaphragmatic breathing. You can learn more about other stress mitigating techniques here.

Your final step, depending whether or not it applies to you, is going to be to arrange a crucial conversation with that person that you may have had an argument or disagreement with. A great book to read on the successful dialog is Crucial Conversations by Joseph Grenny, Ron McMillan and Al Switzler. This book does an excellent job of going over a step-by-step process that will help you conquer those difficult conversations. 

Before you know it, you will be knocking out the following: 

  • Better sleep
  • Clearer mindset to make better decisions
  • Better conversations with others
  • You will be slightly more consistent with your workouts and healthy eating
  • You will find what once overwhelmed you is now much easier to manage


The by-product of staying on top of these tips will be an increase in self-compassion and a decrease in that negative self-talk. Just focus on making these small changes, and you will see significant results in no time.

Be Well,
Coach Chris

"In the end, it is important to remember that we cannot become what we need to by remaining what we are." -Max De Pree