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The Science of Building Habits: Why Small Steps Matter

  • kasiahyde
  • Jan 17
  • 3 min read
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A few years ago, I found myself completely overwhelmed. Between battling chronic illness, dealing with brain fog, and balancing the demands of caregiving, even the simplest tasks felt impossible. I wanted to make changes—to feel healthier, stronger, and more in control—but every time I set a big goal, I ended up feeling like I’d failed.


That’s when I discovered the power of small steps. And let me tell you, it changed everything.

If you’ve ever felt stuck, tired, or unsure where to start, I get it. You’re not alone. Let me share what I’ve learned about building habits and how tiny, consistent actions can lead to big changes in your life—just like they did in mine.







Why Small Steps Matter


When I was at my lowest, the thought of transforming my health or sticking to a rigid routine felt completely out of reach. But starting small—really small—gave me a way forward.


  1. Here’s why small steps worked for me (and why they can work for you):

    1. They Feel Achievable

      At a time when I struggled with fatigue and brain fog, making small changes, like drinking more water or stretching for 2 minutes, felt doable. It didn’t overwhelm me, and I could actually stick with it.

    2. They Build Confidence

      Each tiny step I took gave me a sense of accomplishment. Whether it was a short walk or journaling for a few minutes, I started to feel like I was making progress, even on hard days.

    3. They Create Momentum

      Small wins made me feel empowered to try something else. One healthy habit led to another, and before I knew it, I was seeing real changes—not just physically, but mentally too.

    4. They Work with Life’s Challenges

      As someone managing chronic illness and caregiving responsibilities, my energy and time are limited. Small steps allowed me to make progress without feeling like I was adding more pressure to my plate.



How I Built Habits (and How You Can Too)


1. Start with What You Can Do Right Now

I knew I couldn’t commit to a 30-minute workout, but I could stretch for 5 minutes. That small action became the foundation of my fitness routine.

Ask yourself: What feels manageable today? Maybe it’s drinking an extra glass of water or taking three deep breaths when you’re stressed.


2. Anchor New Habits to Your Routine

I started pairing new habits with things I already did. For example, I’d practice deep breathing while waiting for the kettle to boil. It made the habit feel natural and easy to remember.


Try this: Pick one habit you’d like to build and attach it to something you already do, like brushing your teeth or making coffee.


3. Let Go of Perfection

There were days when I didn’t hit my goals, and that’s okay. Progress, not perfection, became my mantra. The important thing is to keep going, even if it’s not perfect.


4. Celebrate Every Win

I started celebrating the little things—whether it was completing a short walk or drinking enough water. Those moments of pride kept me motivated.

Reward yourself: Maybe it’s a relaxing bath, a cup of tea, or just acknowledging I did that, and I’m proud.


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Real-Life Examples of My Small Steps


Here are some of the small changes I made that added up to big improvements in my life:


  • Mental Health: Writing down one positive thing each evening helped me focus on gratitude.

  • Physical Fitness: Starting with 5 squats a day gave me the confidence to build a movement routine.

  • Stress Management: Taking a few minutes for deep breathing during busy days helped me feel more grounded.

  • Nutrition: Adding one fruit or vegetable to a meal felt achievable and became second nature.


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What This Journey Has Taught Me


If there’s one thing I’ve learned, it’s that small steps truly matter. Whether it’s managing my chronic illness or finding time for myself as a caregiver, those tiny, consistent actions have helped me reclaim control of my health and my life.

I know how hard it can be to feel like you’re starting from zero. But I promise you, even the smallest steps can lead to big changes. You don’t have to do everything all at once. Just take one step forward today.










Let’s Do This Together




If I can do this—while navigating the chaos of life—you can too. Let’s focus on progress, not perfection, and celebrate every small win along the way.


What’s one small step you’ll take today? Share it in the comments or message me—I’d love to cheer you on!


 
 
 

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