The power of tiny shifts…
Lately I’ve been writing a lot about going slow and small.
First, I wrote about micro-feeding to change the microbiome. Then I wrote about microdosing antimicrobials to avoid reactions.
There’s a reason for that. One of the biggest mistakes I see people make when trying to heal their gut is trying to do too much too fast.
When you’re bloated, exhausted, reacting to foods, struggling with your weight, your hormones, your digestion, or your energy, you want results yesterday.
So you decide you’re going to completely change your diet, start five supplements, meditate for 30 minutes every morning, walk 10,000 steps a day, go to bed by 9 PM, and never touch sugar again.
Your nervous system says, “No Way.”
Then you feel frustrated because you “couldn’t stick with it.”
But what if the problem isn’t you, but the size of the change?
We Are Designed to Resist Change
Humans are interesting creatures. We are built to change, adapt, and grow. But we are also built to conserve energy by keeping things familiar.
Your brain likes predictability. Your nervous system likes familiarity.
Even when familiar is clearly hurting you, it’s hard for your system to let go of something that feels safe because it’s known. The unknown of change is always perceived as a potential threat.
This is why so many people know exactly what they should be doing but still struggle to do it consistently.
Staying the same feels safest and most comfortable, even if it is negatively impacting your life.
And if you are already stressed, inflamed, overwhelmed, burned out, or living in an unpredictable body, your system does not feel safe to change.
The more pressure you put on yourself, the more resistance often shows up. This is not a failure or flaw, it is how our brains and bodies work.
But there is a solution. I call them micro habits.
What Is a Micro Habit?
A micro habit is what it sounds like. A habit so small that your resistance barely notices the change.
It’s not a giant leap or overhaul, it’s a tiny step in the direction you want to go.
People don’t like to do tiny steps because it doesn’t bring the immediate results we crave.
I tell clients to look for the 5% version of their goal.
Not perfection or what’s shown on Instagram.
The 5% version.
Because if you’ve been unable to maintain a habit, chances are the habit isn’t the problem. The size of the habit is.
Why This Matters for Gut Healing
Gut healing is rarely about knowing what to do. Most people already know what they should, but they can’t seem to do it. Things like…
- eat more whole foods
- manage stress
- sleep more
- move their bodies
- chew their food
- drink more water
The challenge isn’t information, it’s implementation.
And implementation gets much easier when you stop trying to become a different person overnight.
Think about how we approach feeding the microbiome. If someone reacts to vegetables, we don’t tell them to eat a giant salad. We start with one bite.
If someone reacts to antimicrobials, we might microdose (link).
The same principle applies to habits. A sensitive system responds better to small and gentle movement than force.
Some Examples of Micro Habits
Want to start meditating? Don’t start with 20 minutes. Sit quietly for one minute.
Want to start walking? Walk to the mailbox.
Want to eat more vegetables? Add one bite of a vegetable to one meal.
Want to improve digestion? Take three slow breaths before eating.
Want to start journaling? Write one sentence daily in your journal.
Want to improve sleep? Move bedtime 10 minutes earlier.
Want to drink more water? Add one extra glass.
Want to start a gratitude practice? Write down one thing, not five or ten.
And make sure to praise and celebrate your efforts. Consistency is key here. If you do this daily you are sending a message to your system that this change, this activity is safe. It’s welcome into your world. The proof is in doing it.
Most people want to impress themselves or others with big achievements but small will eventually grow bigger as your system gets used to the routine, the feeling, the familiarity of it.
You are gathering evidence that you are someone who follows through. And as you read this notice the voice in your head that says this won’t work. Prove it wrong.
Small Is Powerful
Most people dramatically overestimate what they can do in a week and underestimate what they can do in a year.
A tiny habit doesn’t feel exciting. It doesn’t give you that rush of motivation that comes from declaring you’re going to change your entire life on Monday.
But small actions create momentum.
Momentum creates consistency.
Consistency creates change.
And change creates results.
Not overnight. But in a way that actually lasts.
Your Assignment
Think about one thing you’ve been wanting to do for your health.
Maybe it’s walking.
Maybe it’s meal planning.
Maybe it’s nervous system work.
Maybe it’s getting to bed earlier.
Now ask yourself:
“What is the 5% version of this?”
Then make it even smaller.
Seriously.
Smaller than that.
Choose something so easy that you almost feel silly doing it.
Then do it every day for the next week.
My Story
I used to walk more than an hour a day with my dog. When he left this world I stopped walking and rode my bike everywhere. I missed walking. I know how good it is for my bones and gut and mind and spirit, but I did not want to walk that much without my baby. So I stopped and could not start for almost 2 years.
I decided to start small. Get out first thing in the morning and just walk down the stress. 10 minutes. Then eventually 20.
I am now to the point that I look forward to it. Yesterday I took a 45 minute walk by myself.
Rewiring our body and mind requires repetition. It is easier to repeat manageable things.
So how fast should you increase from 5 %? That’s up to you and your body. Eventually it will start feeling good and safe and there will be a lot less pushback. This is just what you do now.
One bite.
One breath.
One walk.
One habit.
And eventually, a very different life. And your gut will thank you.
