DR. Rizaldy R. Ferrer, PHD

Licensed Psychologist | Online psychological services available across participating PSYPACT states

Tag: Small Steps

Why Growth Often Feels Invisible

Many people expect growth to feel dramatic. We imagine confidence arriving all at once or healing appearing as a clear turning point. In reality, psychological growth is often gradual and difficult to notice while it’s happening.

Research on learning and behavior change suggests that improvement tends to occur through repeated experiences and small adjustments over time rather than sudden transformation (Prochaska & Velicer, 1997). Because these changes happen incrementally, our brains often adapt to them quickly and stop noticing them.

This is similar to how we rarely notice a child growing taller from one day to the next. Growth becomes visible only when we compare the present to a more distant past. Emotional growth works much the same way. Becoming more patient, resilient, or self-aware often happens beneath the surface long before we recognize it consciously.

One way to support this process is to periodically reflect on where you were six months or a year ago. Looking back can reveal progress that daily life tends to hide.

References

Prochaska, J. O., & Velicer, W. F. (1997). The transtheoretical model of health behavior change. American Journal of Health Promotion, 12(1), 38–48.

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

Reflecting on Lao Tzu’s Proverb

The Journey of a Thousand Miles Begins with One Step: Understanding Lao Tzu’s Wisdom in Everyday Life

Have you ever heard of the saying, “The journey of a thousand miles begins with one step?” This famous proverb written by the ancient Chinese philosopher Lao Tzu has resonated for over 2,500 years. Found in the Dao De Jing (also known as the Tao Te Ching), this proverb is a key principle in Daoism, a philosophy focused on living in harmony with nature and the world around us. His words offer a gentle reminder that there’s no need to be preoccupied on big accomplishments or distant destinations; instead, we can find meaning in each individual step, appreciating the journey itself rather than being distracted by any particular endpoint.

What I Think Lao Tzu Meant

When Lao Tzu wrote, “The journey of a thousand miles begins with one step,” his words did not include that the destination to a thousand miles begins with one step. he was encouraging people to start taking action by focusing on the present. In the Dao De Jing, Chapter 64 says, “A journey of a thousand miles begins beneath one’s feet” (Lao Tzu, trans. D.C. Lau, 1963), underscoring that each journey unfolds through the small steps we take. His view doesn’t place special emphasis on reaching a destination or achieving a specific goal. Instead, the journey itself is what matters. Each action, each step forward, is a part of the process, and that’s where we find value.

This approach aligns with Lao Tzu’s belief in Dao, or “the Way,” which is the natural flow of life. The Dao De Jing teaches that everything progresses naturally, without force or hurry. Just as a tree grows at its own pace, Lao Tzu believed we should approach life with patience, moving forward one step at a time without focusing on any final destination. This “step-by-step” journey is where life’s true beauty and lessons lie, and if it leads us somewhere, it’s simply a result of our actions, not the ultimate purpose of our steps (Henricks, 1989).

Living Without a Destination

One key part of Lao Tzu’s philosophy, as seen in the Dao De Jing, is that we can be present and engaged in our lives without having a set goal in mind. The proverb doesn’t suggest that we take steps just to reach a destination; in fact, Lao Tzu’s teachings caution against being too focused on outcomes or future successes. However, this doesn’t mean we shouldn’t have interests or pursue activities, either; but rather that the steps themselves are fulfilling and valuable even if we don’t achieve some specific endpoint that we expected. According to Lao Tzu, by focusing on each present step, we avoid getting weighed down by expectations of where these steps “should” lead.

In my own understanding, each step we take in life is the journey. While it may take us somewhere eventually, each step holds meaning on its own without needing to be a means to an end. For instance, many people see goals like advancing in a career as final destinations. But for those who resonate with Lao Tzu’s thinking, the daily actions of working, learning, and acquiring are the real journey. They don’t need to lead anywhere specific for each step to have significance. This mindset helps us appreciate each moment of our experiences without always measuring them by where they might take us in the future.

Non-Attachment and Embracing Change

Lao Tzu also taught wu wei, which translates as “non-action” or the idea of acting without force or attachment to outcomes. In this sense, wu wei encourages us to take steps forward without becoming overly focused on or attached to any results. Lao Tzu understood that when people fixate on reaching a certain goal, they may feel disappointment or even failure if things don’t go exactly as planned (Kohn, 1993). Instead, embracing wu wei allows us to accept change and to take each step as it comes without expecting that it will “get us” anywhere specific.

This way of thinking can be valuable in our daily lives. Often, people are under pressure to achieve big milestones, like reaching specific grades, securing a job, or even hitting social milestones. By focusing on each step instead, we feel less anxiety about where we’ll end up. In my own interpretation, the journey truly lies in each single step, not in where that step leads. This flexibility allows us to be more open to life’s changes without feeling discouraged by altered paths.

Taking Small Steps to Improve Daily Life

Sometimes, the thought of starting a journey can be daunting, especially if the steps seem difficult or the process feels overwhelming. This is where Lao Tzu’s wisdom can make a difference. By concentrating only on the present step, we avoid feeling weighed down by the unknown future. One of my patients shared how this approach helped them find meaning in each small, daily action. They celebrated “small wins” each day, and by taking things one day at a time, they found greater fulfillment. This approach allowed them to embrace each step without feeling overwhelmed by where the journey might or might not lead.

Another patient used this idea to break down their journey into manageable actions, focusing only on the step in front of them. This shift in perspective helped them let go of the pressure to achieve specific outcomes and instead, they discovered the peace that comes from simply experiencing each part of the journey. Lao Tzu’s philosophy of focusing on one step, one day at a time, brings a sense of calm, allowing each moment to hold value for what it is.

Main Takeaway: Applying This Proverb to Everyday Life

The main message in Lao Tzu’s words is that we don’t need to be fixated on a destination to find meaning in what we do. Instead, we can live more peacefully by embracing each action, appreciating the journey, and letting go of specific outcomes. Here are a few ways to apply this wisdom in your life:

  1. Start Small and Stay Present: When you have a big project or life change, focus on the first, smallest step you can take. Appreciate this single action without worrying about the final result.
  2. Be Flexible: Allow yourself to change paths if life shifts, knowing that each step is valuable on its own. Flexibility can bring more peace to the journey.
  3. Celebrate Each Step: Recognize and appreciate small accomplishments. Each day has meaning, and you don’t need to focus on some distant achievement for each action to matter.
  4. Find Appreciation in the Process: Instead of setting rigid goals, focus on being present with each moment. Remember that every experience has something to offer, regardless of where it leads.

By focusing on one step at a time, we can live a life that values harmony, presence, and peace. Lao Tzu’s wisdom reminds us that the journey of a thousand miles is not about getting somewhere, but about valuing each step for what it is. In doing so, we find fulfillment in each moment, and life becomes a continuous path of meaning, not just a quest for a final goal.

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

References:

Lao Tzu. (1963). Tao Te Ching (D.C. Lau, Trans.). Penguin Books.

Henricks, R.G. (1989). Lao-tzu: Te-Tao Ching. Ballantine Books.

Kohn, L. (1993). The Taoist Experience: An Anthology. SUNY Press.

    • Kohn’s anthology discusses wu wei, or non-action, and elaborates on how Daoism encourages acting without attachment to outcomes, which aligns with the non-goal-oriented interpretation of Lao Tzu’s proverb.

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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