These Small Daily Habits, Each Under a Minute, Matter More Than Any Big Resolution
By Debbie Gutfreund
Now that the High Holidays are behind us and you are returning to your daily routine, following through on the changes you committed to during Rosh Hashanah and Yom Kippur may feel overwhelming. But real transformation usually comes from small, daily microchanges, not sweeping overhauls. Here are five simple changes that can help you grow and move closer to your potential this year.
CHANGING THE WORDS YOU USE
The words you use most often become the lens through which you see the world. You don’t need to pretend everything is positive to think more proactively, hopefully and accurately. Try replacing “I’m so busy” with “I have a lot on my plate.” This shifts busyness from an identity to a temporary circumstance. Or swap “I’m so bad at this” for “I’m learning to do this,” turning a permanent obstacle into a challenge you can overcome. The words you choose build a different reality moment by moment.
HAVE A “NO ZERO DAYS” RULE
Every day, do something, however small, that moves you toward your goals. Walk two blocks if you don’t have time for a full workout. Write one paragraph of that proposal. Send one email to push the project forward. This rule replaces the pressure of “I have to make major progress today” with “Every day I can do one small thing that brings me closer to the person I want to become.”
REPLACE ONE COMPLAINT WITH A REQUEST
This small change moves you from focusing on what you don’t like to asking for what would make things better, turning blame into communication. Instead of “You never help,” try “Can you do the dishes tonight?” Instead of “No one ever checks in on me,” try “I’d really like to hear from you. Can you call me later?” Next time you’re about to complain, pause and ask yourself. What request is hiding inside this complaint?
SEND ONE APPRECIATION TEXT A WEEK
This microchange takes about 30 seconds, but it can deepen your relationships and shift where your attention goes. The goal isn’t a generic “thinking of you” text, but training yourself to notice others and say the things you’d otherwise leave unsaid.
Once a week, pick one person and ask yourself. What’s one thing I appreciate about this person that I haven’t told them lately? This habit stops you from assuming people know how you feel, and builds the habit of expressing gratitude for having them in your life.
DO ONE UNCOMFORTABLE THING BEFORE NOON
Committing to one hard task before noon each day ensures that discomfort itself doesn’t stand between you and your goals. The idea is to practice moving toward growth, even when you don’t feel like it.
Motivation usually comes after you act, not before, so doing something uncomfortable early in the day sends you a clear message. I can handle discomfort. I don’t have to avoid it. It also means you won’t spend the rest of the day finding reasons to skip it. Even a small daily practice like this keeps you moving toward who you want to become, especially when it’s hard.
Rabbi Jonathan Sacks taught, “If we change the way we think, we can change the way we feel, which changes the way we act, which changes the person we become.” Now that the High Holidays are behind us, start making the small, daily changes that can transform your year.
Debbie Gutfreund is an OCD and trauma therapist. She holds a BA in English from the University of Pennsylvania and an MA in Family Therapy from the University of North Texas. In her free time, she is a competitive runner and skier. She lives in Parkland, Florida with her husband and children.
