Why Picking One Thing Leads to Real Change
The key to lasting change is picking One Thing to focus on at a time.
When it comes to changing your habits, it’s tempting to aim high and tackle everything at once. You might think, “This is the week I’m going to exercise daily, start meal prepping, meditate, and get eight hours of sleep every night!” While the enthusiasm is admirable, trying to overhaul your life in one go often leads to frustration and burnout. Research and experience show that focusing on just one thing at a time is the smarter and more sustainable way to create lasting change. Here’s why:
1. Willpower Is Finite
Willpower is like a muscle. Just as your body tires after lifting heavy weights, your willpower depletes after making too many decisions or resisting temptations throughout the day. When you’re trying to change multiple behaviors at once, you’re spreading your willpower too thin. By focusing on just one change, you conserve your mental energy and give yourself a better chance of success.
2. Small Wins Build Momentum
Success breeds success. When you achieve one small goal, it boosts your confidence and motivation to tackle the next one. For example, committing to drinking an extra glass of water every day might seem small, but once it becomes second nature, you’ll feel empowered to add another positive habit, like going for a daily walk. Each small victory builds a foundation for more significant changes down the line.
3. Clarity Beats Overwhelm
When you’re juggling multiple goals, it can be hard to know where to focus your attention. Should you prioritize hitting the gym, cooking dinner, or writing in your journal? This kind of overwhelm can lead to decision paralysis, where you end up doing nothing at all. Choosing one thing gives you clarity and simplifies your path forward.
4. Habits Take Time to Stick
Behavioral science tells us that habits don’t form overnight. On average, it takes about 66 days for a new habit to become automatic. If you’re trying to create multiple habits at once, none of them get the attention they need to truly stick. But when you focus on one behavior, you give it the time and consistency required to become a permanent part of your routine.
5. You Can Tailor and Adjust
Not all changes work out as planned. When you’re focused on one goal, you have the bandwidth to experiment, tweak, and find what works best for you. Maybe your goal is to walk 10,000 steps a day, but you realize that aiming for 7,000 fits your schedule better. With just one focus, you’re able to make adjustments without feeling like you’re failing at everything.
6. Avoiding the All-Or-Nothing Trap
When you take on too much, it’s easy to feel like a failure if one area slips. For example, if you miss one workout, you might think, “I’ve ruined everything,” and abandon all your goals. Focusing on a single behavior creates a more forgiving mindset. Even if you stumble, it’s easier to get back on track with one habit than a dozen.
How to Choose Your One Thing
If you’re ready to embrace the power of focus, check out my post on narrowing your big goal down into simple actions, or here are some tips for choosing your one thing:
Pick something meaningful: Choose a goal that aligns with your values and makes you excited.
Start small: Aim for a change that feels manageable, even on your busiest days.
Be specific: Instead of saying, “I want to exercise more,” commit to a clear action, like “I’ll take a 10-minute walk after dinner.”
Track your progress: Use a journal, app, or simple checklist to celebrate your wins and stay accountable.
Final Thoughts
Change doesn’t have to be overwhelming. By focusing on one thing at a time, you set yourself up for success. Over time, these small, consistent changes add up to a healthier, happier, and more fulfilled life. So, what’s the one thing you’re ready to focus on today?