Small and Easy Steps Create Change

If you take continuous small steps to create a new habit, you're consistently and painlessly improving your process without interrupting much of what's going on in the rest of your life. The only thing required is to stick to it. Though there's not a huge amount of discipline needed for micro-steps, it's important to pat yourself on the back for every itty-bitty gain, and then go on to the next step.

HOW DO YOU CHOOSE A SMALL STEP? EXAMPLE:

YOU CAN START BY choosing three changes you would like to make, such as:
1. I want to keep the bedroom neater by hanging up my clothes.
2. I want to compliment my co-workers more often.
3. I want to finish writing a short story.

NOW, begin with the change you consider least difficult to accomplish, like hanging up your clothes. What small steps could you take to get you there?

Idea 1: HANG UP MY CLOTHES EVERY NIGHT BEFORE BEDTIME? Nope, this step is waaaaay to big, especially if you're tired.

Idea 2: ALWAYS HANG UP MY CLOTHES AFTER TAKING THEM OFF? Still too big and the word "always" makes the task seem tiresome.

Idea 3: HANG UP ONE ARTICLE OF CLOTHING DURING ONE COMMERCIAL BREAK ON THE 6:00 NEWS? Better! It would work for some because the action would be cued by the news, but maybe not for those whose bedroom was far from the TV room.

Idea 4: ONLY EAT DINNER AFTER I HANG UP ONE ARTICLE OF CLOTHING IN MY BEDROOM? This would work for me!

There are no right or wrong steps, just small ones. If the above idea seems too much to start with, you could begin even smaller by hanging up one piece of clothing on Saturdays. Really.

AFTER continuously taking the step you've chosen for two weeks, a month, or until you feel its getting to be a habit, you are ready to choose the next micro step.

baby UNPRETENTIOUS short cramped DIMINUTIVE dwarf
HUMBLE humble INCONSIDERABLE limited LITTLE
MICROSCOPIC toy MINIATURE minuscule TRIFLING modest
paltry SLIGHT picayune PIDDLING small-scale POCKET-SIZED
puny SCANTY bitty SHRIMP petite PINT-SIZED bantam
meager TEENY mini MINUTE teensy NARROW

Which of the following best describes how you feel about your emotional well being?

__A There isn't much I could do to make me feel better about myself and my life.
__B It might be worthwhile to change a few things about myself.
__C I've an idea of what would make feel better, but don't do what I need to do.
__D I am doing something to deal with the problems that have been bothering me.
__E I'm worried I might "slip backwards." I want help keeping my new habit strong.

If you chose A, you are not even considering making changes. This is called the PRE-C0NTEMPLATION "stage" of change.

If you chose B, it occurs to you some change would be good and you continue thinking about it. This "stage" of change is called CONTEMPLATION.

If you chose C, you are gearing up to make a change but aren't quite sure how to proceed. You need a plan. This puts you in the PREPARATION "stage" of change.

If you chose D, you are actively taking the small steps you chose for yourself (your plan). This is referred to as the ACTION "stage" of change.

If you chose E, you have successfully made a change but are not sure the change is permanent and want support. This "stage" of change is MAINTENANCE.

The Japanese idea of Kaizen is primarily used in the work place and has three underlying principles:
1.
that human resources are a company's most important asset
2.
that processes must evolve by gradual improvement rather than by radical change
3.
that improvement must be based on a quantitative evaluation of the performance of different processes

Here are the three principles translated to fit an individual:
1.
You are your best resource
2.
The steps you practice must be small; improvement gradual
3.
If a step or action is becoming more habitual, you are progressing

1 TRUST VS MISTRUST - birth to one year
Children begin to learn the ability to trust others based upon the consistency of their caregiver(s).

If trust develops successfully, the child gains confidence and security in the world around him and is able to feel secure even when threatened.

Unsuccessful completion of this stage can result in an inability to trust, and therefore an sense of fear about the inconsistent world. It may result in anxiety, heightened insecurities, and an over feeling of mistrust in the world around them.

2 AUTONOMY VS SHAME AND DOUBT - ages 1 to 3
Children begin to assert their independence, by walking away from their mother, picking which toy to play with, and making choices about what they like to wear, to eat, etc.

If children in this stage are encouraged and supported in their increased independence, they become more confident and secure in their own ability to survive in the world.

If children are criticized, overly controlled, or not given the opportunity to assert themselves, they begin to feel inadequate in their ability to survive, and may then become overly dependent upon others, lack self-esteem, and feel a sense of shame or doubt in their own abilities.

3 INITIATIVE VS GUILT - ages 3 to 6
Children assert themselves more frequently. They begin to plan activities, make up games, and initiate activities with others.

If given this opportunity, children develop a sense of initiative, and feel secure in their ability to lead others and make decisions.

Conversely, if this tendency is squelched, either through criticism or control, children develop a sense of guilt. They may feel like a nuisance to others and will therefore remain followers, lacking in self-initiative.

4 INDUSTRY VS INFERIORITY - ages 6 to puberty
Children begin to develop a sense of pride in their accomplishments. They initiate projects, see them through to completion, and feel good about what they have achieved. During this time, teachers play an increased role in the child's development.

If children are encouraged and reinforced for their initiative, they begin to feel industrious and feel confident in their ability to achieve goals.

If this initiative is not encouraged, if it is restricted by parents or teacher, then the child begins to feel inferior, doubting his own abilities and therefore may not reach his potential.

5 IDENTITY VS ROLE CONFUSION - adolescence
Children are becoming more independent, and begin to look at the future in terms of career, relationships, families, housing, etc.

During this period, they explore possibilities and begin to form their own identity based upon the outcome of their explorations.

This sense of who they are can be hindered, which results in a sense of confusion ("I don't know what I want to be when I grow up") about themselves and their role in the world.

6 INTIMACY VS ISOLATION - young adulthood
We begin to share ourselves more intimately with others. We explore relationships leading toward longer term commitments with someone other than a family member.

Successful completion can lead to comfortable relationships and a sense of commitment, safety, and care within a relationship.

Avoiding intimacy, fearing commitment and relationships can lead to isolation, loneliness, and sometimes depression.

7 GENERATIVITY VS STAGNATION - middle adulthood
We establish our careers, settle down within a relationship, begin our own families and develop a sense of being a part of the bigger picture.

We give back to society through raising our children, being productive at work, and becoming involved in community activities and organizations.

By failing to achieve these objectives, we become stagnant and feel unproductive.

8 EGO INTEGRITY VS DESPAIR - late adulthood
We tend to slow down our productivity, and explore life as a retired person.

It is during this time that we contemplate our accomplishments and are able to develop integrity if we see ourselves as leading a successful life.

If we see our lives as unproductive, feel guilt about our pasts, or feel that we did not accomplish our life goals, we become dissatisfied with life and develop despair, often leading to depression and hopelessness.