DR. Rizaldy R. Ferrer, PHD

Licensed Psychologist | Online psychological services available across participating PSYPACT states

Tag: Habit Building

Why Small Progress Feels So Powerful

Our brains are wired to respond strongly to progress. Neuroscience research suggests that when we experience forward movement toward a goal—even in tiny increments—the brain releases dopamine, a neurotransmitter associated with motivation, learning, and reward (Schultz, 2016). This chemical signal helps the brain register that an action was worthwhile, increasing the likelihood that we will repeat the behavior again.

This is why small wins matter. Each completed step sends a message to the brain that effort leads to a positive outcome, reinforcing persistence and encouraging continued action. In contrast, when goals appear too large or distant, the brain struggles to detect meaningful progress. Without visible signs of movement, motivation can fade, and even capable individuals may begin to feel stuck or discouraged.

Psychologists Teresa Amabile and Steven Kramer describe this phenomenon as the “Progress Principle.” Through their research, they found that making progress in meaningful work—even small, incremental progress—was one of the strongest contributors to positive emotions, engagement, and productivity in daily life (Amabile & Kramer, 2011). When people recognize that they are moving forward, they are more likely to remain committed and energized.

Instead of waiting for a dramatic breakthrough, it can be more helpful to focus on consistent, manageable actions. Small progress builds confidence, strengthens habits, and gradually creates momentum. Over time, these small steps accumulate, turning modest efforts into meaningful change. What may seem like a minor step today can become the foundation for much larger growth tomorrow.

References

Amabile, T. M., & Kramer, S. J. (2011). The progress principle: Using small wins to ignite joy, engagement, and creativity at work. Harvard Business Review Press.

Schultz, W. (2016). Dopamine reward prediction error coding. Dialogues in Clinical Neuroscience, 18(1), 23–32.

New Years Resolution

Wait, Scratch That!

Every year, millions of people make New Year’s resolutions, hoping that January 1 will mark a dramatic shift in their habits, mindset, or circumstances. The idea seems appealing: a fresh start, a blank slate. But is this approach truly effective, or is it setting us up for disappointment?

The Overrated Concept of New Year’s Resolutions

Let’s start with the reality of time. There is no magical difference between December 31 and January 1. These are simply consecutive days, like any others. Yet, society has elevated this transition into an annual checkpoint for self-improvement. While the intention is admirable, research has shown mixed results on the effectiveness of resolutions.

A study by Norcross et al. (2002) found that about 46% of people who make resolutions are still on track after six months. While this shows some promise, it also means more than half have fallen off course. Other research highlights the problem of unrealistic expectations—people often set overly ambitious goals that become overwhelming or disheartening when progress is slow (Oscarsson et al., 2020).

Behavioral science suggests that meaningful change is rarely instantaneous. It’s not the calendar date that matters but the consistency and small, intentional steps taken over time. This aligns with what I’ve termed the “1 Degree Shift”—the idea that tiny, incremental changes can lead to substantial long-term results. Just as a plane adjusts its course by a single degree to reach a far-off destination, we can achieve personal growth through small, consistent actions.

Why Resolutions Often Fail

One reason resolutions falter is disappointment. When people set lofty goals and fail to meet them quickly, they often abandon their efforts entirely. The mindset of “all or nothing” can become a significant barrier to progress.

Another common obstacle is unrealistic expectations. Many people imagine dramatic outcomes—losing 50 pounds in a few months, mastering a new skill overnight, or completely transforming their lives. When reality doesn’t align with these expectations, motivation wanes.

Instead of treating intentions like investments waiting for a return, consider engaging in habits where the process itself is the reward. For example, if you resolve to exercise, enjoy the way movement makes you feel in the moment rather than fixating on a distant goal weight. Recognize that the change is already happening as you take each step.

Examples of Resolutions That Can Start Anytime

To illustrate this point, here are common resolutions and how they can be initiated at any time:

  1. Exercise More – Start by walking for 10 minutes today, wherever you are.
  2. Eat Healthier – Add a serving of vegetables to one meal, starting now.
  3. Learn a New Skill – Spend five minutes researching an online course or picking up a beginner’s guide.
  4. Save Money – Skip a non-essential purchase today and put the money into savings.
  5. Be More Mindful – Take a deep breath and spend one minute observing your surroundings.

None of these require waiting for January 1. The best time to start is always “now.”

Actionable Steps for Long-Term Growth

  1. Focus on One Small Change: Identify a single habit you want to improve and make a manageable adjustment. For example, if you want to read more, aim for one page a day instead of a book a week.
  2. Track Your Progress: Use a journal or app to log your efforts. Seeing consistent progress, even if it’s small, can be incredibly motivating.
  3. Celebrate Small Wins: Acknowledge every step forward. Success builds momentum, no matter how minor it may seem.
  4. Reframe Setbacks: Treat missteps as learning opportunities rather than failures. What can you adjust to make success more likely next time?
  5. Start With What You Have: Don’t wait for perfect conditions. Use the resources and time available to you now.

Final Note

While the tradition of New Year’s resolutions can inspire change, it’s not the only way—or even the best way—to grow. True transformation happens through small, consistent efforts that build over time. The “1 Degree Shift” reminds us that even minor adjustments can lead to significant results.

So, if you’re reading this on January 8, April 3, or any other day, take this as your “now.” The journey toward a better version of yourself doesn’t require a calendar date. All it needs is a single, intentional step forward.

Read more from Rizaldy R. Ferrer, Ph.D.

References

Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397-405. https://doi.org/10.1002/jclp.1151

Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). New Year’s resolutions: A large-scale randomized controlled trial. PLOS ONE, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097

1° Shift

Academic Article: The Power of Small Shifts in Personal Growth

Personal growth and development are often perceived as monumental tasks requiring significant effort and dramatic changes. However, much like the flight path of an airplane, a single adjustment can lead to substantial long-term changes. This is philosophy I call, 1° Shift.

The concept of making a 1° shift is a powerful metaphor for incremental progress. In aviation, even a small change in a plane’s trajectory can result in a substantial shift over time. If a plane alters its course by just 1°, the change may seem negligible at first. However, as the plane continues on this new trajectory, the difference after some time is no longer just one degree. Over a long distance, this small change can result in a significant deviation from the original path, potentially leading the plane to an entirely different destination.

This metaphor can be applied to personal development. One single action, but consistent adjustment in our behaviors, habits, or mindset can compound over time, leading to significant transformation. The key is consistency, persistence and the understanding that growth is a gradual process. As James Clear discusses in Atomic Habits, the power of tiny gains is profound: a 1% improvement each day results in a 37.78 times better outcome over a year (Clear, 2018). This principle underscores the importance of small, consistent actions in achieving long-term success.

The Physics Behind Small Changes Leading to Big Results

In physics, the concept of small changes leading to large outcomes can be illustrated through the principle of angular displacement. When an object rotates or changes direction, even a small angular change can result in a significant positional difference over time. This principle is particularly evident in projectile motion, where a slight change in the launch angle results in a vastly different trajectory and impact point.

This physical principle mirrors the concept of incremental change in personal development. Just as a small change in angle can alter the path of a projectile, a small change in behavior or attitude can lead to a significantly different life outcome. The cumulative effect of these small changes over time is what drives substantial personal growth.

Literature Supporting Incremental Change

The idea that small, consistent efforts can lead to significant outcomes is well-supported in the literature on personal development and behavioral psychology. In his book The Slight Edge, Jeff Olson (2005) argues that the small choices we make every day, when compounded over time, determine the quality of our lives. Olson emphasizes that success is not the result of a single, monumental effort but rather the accumulation of small, seemingly insignificant actions repeated consistently over time.

Similarly, in The Compound Effect, Darren Hardy (2010) highlights how small, daily disciplines lead to life-altering outcomes. Hardy explains that the compound effect is the principle of reaping huge rewards from a series of small, smart choices. These choices are so subtle that they may not even be noticeable, but over time, they can lead to significant results.

Conclusion

It only takes 1° to shift farther on your journey. It is a powerful reminder of the impact of a single repeated action leading to long-term development. Just as a plane can alter its destination with a slight shift in direction, we can enrich our lives by starting to make a small, consistent adjustment in our daily habits, mindset, and actions. Supported by principles in physics and behavioral science, this approach to personal growth emphasizes the importance of persistence, consistency, and the understanding that significant change is often the result of small, incremental steps.

References

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.

Olson, J. (2005). The Slight Edge: Turning Simple Disciplines into Massive Success and Happiness. Greenleaf Book Group Press.

Hardy, D. (2010). The Compound Effect: Jumpstart Your Income, Your Life, Your Success. Success Books.

Read more from Rizaldy R. Ferrer, Ph.D.

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