Little Gems

Real progress is usually quiet, consistent and built on small wins stacked over time.
Aim to be consistent 80% of the time as a bare minimum. That 20% buffer? It’s where life happens.
Small environment tweaks make better choices easier - and you won’t need to rely on willpower every time.
Celebrate effort. It builds trust and companionship in yourself so you can keep momentum alive.

Let's Kick Things Off

We often chase big milestones like huge weight loss, career promotions or viral business ideas, and some people are fortunate enough to achieve overnight success. But the truth is, for most of us, real progress is usually quiet, consistent and built on small wins stacked over time.

If you’re in pursuit of a healthier, happier life, weekly progress doesn’t have to be dramatic. Here are some surprisingly powerful (and often overlooked) shifts that can lead to big results over time, whether your goal is physical, mental or even professional.

1. Ask Better Questions

Instead of saying “Why can’t I stay on track?”, ask “What makes it easier for me to stay on track?”. This subtle shift rewires your brain to seek solutions instead of confirming problems. Whether it’s in your fitness regime, relationships or work, asking better questions opens the door to better results.

2. Embrace the 80% Rule

Perfection is a myth, and chasing it often leads to burn out. Aim to be consistent 80% of the time as a bare minimum, in your nutrition, sleep and training habits. That 20% buffer? It’s where life happens. Ironically, aiming for “great” with good intention is usually a lot more sustainable (and effective) than trying to achieve perfection.

3. Stack Your Habits With Triggers

Instead of trying to “find the time” for new habits, tie them to ones that already exist.

Brush your teeth? Do 10 body weight squats after

Boil the kettle? Use that minute to breathe deeply and reset your posture.

These tiny “add-ons” might seem insignificant, but they’re the building blocks of consistency, and consistency compounds.

4. Change Your Inputs, Change Your Outputs

What you consume influences what you create. This doesn’t just apply to food, it’s also about the content you digest. Try listening to a podcast from a totally different field to what you normally do. Creative problem solving, discipline and perspective are universal skills, and you’ll often find the best ideas outside your usual bubble.

5. Upgrade Your Environment

Your surroundings matter more than your motivation. Leave your gym gear out the night before. Place a water bottle on your desk. Stop buying snacks for your pantry and fridge shelves. These small environment tweaks make better choices easier - and you won’t need to rely on willpower every time.

6. Celebrate Evidence of Effort

Progress isn’t just about outcomes like movement on the scales. It’s also about the process: showing up when you don’t feel like it, not giving up just because you didn’t reach your expectations (yet), determination to reach your goal. Don’t wait for results to validate you and your overall goal. Celebrate effort. It builds trust and companionship in yourself so you can keep momentum alive.

7. Unplug to Recharge

Sometimes progress looks like you are pausing or stagnant. When in reality you are charging back up from a whole new level. Block out an hour of no-phone time each week. Go for a walk without earbuds. Let your mind breathe. Constant consumption (even of the things that serve you in the long run) drains mental energy. Stillness,even briefly, can restore clarity, boost creativity, and lower stress levels. All of which support long-term health and productivity.