Author: Robert Maurer, PhDChange is frightening. When we are frightened at some level, the fight or flight response kicks in. In this state, our brains effectively turn off both positive and creative thinking. Instead, we focus on the negative, on what cannot be done, and look only for solutions that seem comfortable (old habits). Starting with very small changes can ‘unstick’ your creative, positive mind and bypass the fight or flight response. Success with very small changes creates new positive attitudes, and creates enthusiasm and confidence to want to do more – to find the next small step to take.
Start by asking small questions. The brain loves questions (engages creative and game playing mindsets). Use questions to spark dialogue on change, not commands. “How could you incorporate a few more minutes of exercise into your daily routine” rather than “Tell me some ways you could…” Avoid questions that frame large, overwhelming change – Turn “What things could you do to lose 10 kilos in the next six months?” into “What is one small step you could take today?”
Key step: take small actions. Begin with small actions that are so tiny as to seem trivial, even laughable. Big, bold change efforts can be counterproductive – people jump quickly into the weighty obstacles in the way (lack of time, tight budgets) and consider fear of failure. ‘Small actions trick the brain into thinking: Hey, this change is so tiny that it’s no big deal. No need to get worked up. No risk of failure or unhappiness here.’ Examples of how small the first actions might be (increase physical activity examples):
- Walking in place in front of the TV each night for two minutes.
- Stand on your treadmill and read the paper (no need to even turn it on).
- Go outside and walk four houses down your block and back.
The key idea is that the first small action should be so small that anyone could commit to do this, and could guarantee they could do it right away. In part, the first actions might be purposefully trivial, because it would be difficult for someone to come up with reasons they aren’t able to do it. The BIG POINT is to get started.
Is it enough? What will one tiny action do when the scale of change is large? Small steps get people started, change attitudes, and lay the foundation for the next steps. When viewed from a timeframe longer than a few months, starting small and maintaining momentum can have a larger impact that both (1) not starting at all, and (2) starting with a significant action and then stopping all together (once enthusiasm fades).
BIG POINT: Very small actions can lead successfully to on-going and cumulative behaviour change. Starting off by asking for larger change leads either to (1) no action at all, (2) action by only a small percentage of the population, or (3) an initial burst of actions, followed by a return to old habits.
HOW CAN WE USE THIS?
This is highly relevant concept for application in green and healthy behaviour change programs. Just as the whole Kaizen process focuses on small actions, implementing this approach within behaviour change programs may greatly simplify your thinking about your change strategy.
Many change programs have overwhelming messaging around the scale of change required. Even if subconsciously, large scale change is frightening for people – ‘I’m going to have to change my whole way of life’. With this response, people shut down, tell you all the reasons they can’t change (think primarily in a negative frame), and even alter their attitudes to fit the behaviour you have pointed out they engage in. For example, forced to realise they never actually get any exercise, their attitude may shift to, ‘Well, I’ve never been very sporty and I really do enjoy being at home with a book instead anyway’.
- Programs would be better served to frame the large issues at hand in terms of a highly positive goal or destination for the actions as a whole. Ask questions to allow people to think creatively about the ways they could get started with a small step toward that goal.
Many change programs also fail to present exceedingly clear and concrete ‘next actions’ to get started. Frequently, programs instead choose to maximise choices to show how many different ways there are to change. Where change is hard and frightening, maximising choices is counterproductive. This approach is asking people both to change, and to devote time to selecting the best of a long list of options for change. (See Paradox of Choice, Schwartz, 2004).
- Define a single, concrete action people can take as a highly achievable first step. Where resources allow, use personal dialogue and questions to help identify the most appropriate first step.
RELATED REFERENCES
- This idea is directly linked to the ‘Shrink the Change’ concept from ‘Switch: How to Change When Change is Hard’ (Chip and Dan Heath, 2010). They site these related ideas:
- David Allen’s (Getting Things Done) focus on transforming unproductive ‘to do lists’ by focusing on the key question: ‘What is the next action?’
- Kark Weick, ‘Small Wins: Redefining the Scale of Social Problems’
- The ‘five minute room rescue’ by FlyLady – start cleaning your most cluttered room by simply committing to spend five minutes (only!) picking up each day at a specified time.
