I normally don’t read (much less review) books like Small Move, Big Change: Using Microresolutions to Transform Your Life Permanently, by Caroline L. Arnold, but I really liked the premise of the notion that in order to see big changes (over the long term) all it takes is a micro change that you commit to and stick with. Knowing that there a few people in my life (personally and online) who lament about things they wish they could do differently or changes they wish they could make permanent, I thought perhaps I’d share a quick review of this book.
As the book jacket aptly points out,
[N]early 90 percent of personal improvement resolutions end in failure. These endless defeats may tempt you to take increasingly drastic steps to effect change, but in fact it’s the small but pivotal behavioral change—the microresolution—that is actually most likely to get you to your goal.
Arnold more succinctly puts it like this a few pages into the introduction:
The way to free ourselves from cynicism and reverse our expectation of failure is to learn how to make resolutions we can sustain.
A microresolution is easy to keep.
It makes sense, really, when you think about all those grand plans of initiating a major life(style) change and then finding yourself failing or flailing mere weeks or even days later. That’s the beauty of the microresolution. It’s small enough to keep but also big enough to eventually make a difference.
One of Arnold’s own examples related to losing weight. Sound familiar? Instead of a sweeping resolution to “get thin by summer” or “never snack again” or “never eat cookies again”, she did something very specific: she (micro)resolved to never eat the conference room cookies again. In other words, she “kept [her] resolution reasonable and limited“. By structuring it in this very precise way, it was not only easy to accomplish, but also easy to measure success. If there were cookies in the conference room and she didn’t eat any, she succeeded. It was but one way that she started the effort to reach her larger goal of thwarting her increasing weight gain.
I mean, it’s so refreshingly simple, isn’t it? I think so.
After an enlightening short chapter about why our typically larger resolutions fail, in Part One of the book Arnold gets into the seven “rules” for making microresolutions. In quick chapters, she uses examples from her own life as well as others’, pointing out what worked, what didn’t. She instructs us on the how and why of making microresolutions, with advice about how to give it a positive spin and structuring them in a way to offer almost immediate gratification when we achieve the goal on a daily (or otherwise regular) basis. She points out how to tell when a microresolution isn’t small enough, and when it can be expanded. Arnold educates us about the difference between our new behaviors and bona fide good habits (that will eventually form if we stick with our microresolutions for the long term).
She also tells us how many microresolutions we should have at any given time. Ready for this? TWO. That’s it.
Part Two of the book digs a little deeper into various realms that a reader might want to focus her microresolutions, with each chapter focusing on a different one: sleep, fitness, diet/nutrition, clutter, relationships, spending, punctuality, and organization. Obviously you can skip to the chapter(s) that might resonate with you most given what you are trying to accomplish.
For me, I basically focused on the diet/nutrition chapter the most, but I did also peek at the relationships and organization chapters as well, making mental notes for later.
Since I found this book at the library and read it right before vacation, I decided to wait until I returned to actually start my microresolutions, knowing that I couldn’t keep them in their first week while on a very indulgent time away from home. Why start with a failure, right?
So here are my two current microresolutions:
1. No eating after 10pm. A lot of the regrettable eating (and, let’s face it, occasionally some drinks too, especially in summer) happens in the half hour before I usually go to bed. I’m resolving to stop that. Only a few days in, it’s hard, but manageable, and that’s the point.
2. No wheat between wake-up and 4pm. I’m not sure if I’ve structured this one the right way yet. But the truth is I get really bloated when I eat wheat, end up feeling crabby if I eat too much of it, and most of it is snacking or “I’m too lazy to make something healthy”. Like the Goldfish lying around, or a couple of slices left over from last night’s loaf of crusty bread. But I love, LOVE bread and pizza and the like, so I am intentionally still allowing myself those things, but it might be for dinner, rather than all day long. I’m also not cutting out carbs altogether with this one–I can still have a baked potato for lunch or have popcorn as a snack. Maybe not much healthier than a hunk of bread and butter, but certainly some. Notably those also take more work to make than slicing a baguette, so I am not even sure there will end up being a tit for tat replacement because I’m lazy sometimes.
All in all, what Arnold points out is intuitive. But before this book I hadn’t really thought about it quite the same (or right) way, particularly all of the reasons why bigger resolutions often fall by the wayside, AND that it is OK to make the smallest of changes and still call it a success. I think too many of us feel like we have to go big or go home with everything, and that’s just not the case.
I’ll keep you posted periodically of how I do with these microresolutions.
What about you? Is there some small change that you could make? Let’s microresolve together!
Copyright (c) 2014 Kristen M. Ploetz