Tiny Habits, Massive Results: The 1% BETTER METHOD for Health

Have you ever tried making a drastic change to your health, only to find yourself back at square one a few weeks later? You’re not alone. Many people struggle to maintain big, sweeping changes because they can be overwhelming and unsustainable.

But what if I told you that improving your health doesn’t require perfection? In fact, aiming for just 1% better each day can lead to massive improvements over time. 

This is the power of the 1% Better Method—a simple, science-backed approach to habit change, popularized by James Clear in Atomic Habits, that focuses on small, consistent improvements rather than unrealistic transformations.

Let’s explore how you can apply this method to key areas of your health, including diet, exercise, sleep, and stress management.

Conquering Health One Step at a Time

Imagine you’re a mountain climber facing three peaks: Diet Mountain, Exercise Peak, and Sleep Summit. 

Instead of trying to scale all three at once, you choose one to tackle first. You take small, manageable steps—just 1% of the way up each day. 

As you climb, you build strength, endurance, and confidence. When you reach the top of one peak, you’re better equipped to take on the next challenge.

This is how real, lasting change happens: one step at a time, without the pressure of perfection.

Each person’s journey will look different. Some may already have a strong exercise routine but struggle with sleep, while others might have a healthy diet but need to manage stress better. 

The key is to start with the area that needs the most attention and build from there. Focusing on one aspect at a time ensures that changes are sustainable and not overwhelming.

1% Better Method in Diet: Small Changes, Big Impact

Improving your diet doesn’t mean overhauling everything overnight. Instead, focus on tiny, sustainable changes that add up over time.

Easy 1% Diet Upgrades:

• Boost your vegetable intake: Add one extra serving of vegetables to your meals.
• Increase water consumption: Replace one sugary drink with water each day.
• Start with a better breakfast: Swap out processed cereals or toast for a protein-rich meal.
• Use smaller plates: Helps with portion control if weight loss is a goal.
• Prep one new healthy recipe per week: In a year, you’ll have 52 new meals in your rotation.
• Include a source of protein in every meal: Especially important for muscle maintenance and appetite control.
• Replace processed snacks with whole foods: Swap chips for nuts, fruit, or yogurt.
• Try one new vegetable per week: Expand your food variety without overwhelming change.

Small, manageable improvements like these make healthy eating effortless and sustainable.

It’s important to remember that not everyone around you will be making the same changes, and that can be challenging.

However, if you stay consistent and lead by example, your family and friends may start to take notice.

Over time, as they see the positive results you’re achieving, they may be more likely to follow your lead and make healthier choices themselves.

1% Better Method in Exercise: Movement That Fits Your Life

If you’ve ever set ambitious fitness goals only to fall off track, you’re not alone. The 1% Better Method ensures progress without pressure by integrating small bursts of movement into your day.

If you struggle to fit a 30 minute workout session into your life start with exercise “snacks”, this term was popularized by Dr Rhonda Patrick.

Simple Exercise “Snacks”:

• Take the stairs instead of the elevator.
• Do 10 squats while brushing your teeth.
• Perform 5 desk push-ups every hour.
• Stretch for 30 seconds during work breaks.
• Walk while on phone calls instead of sitting.
• Hold a plank for 30 seconds while waiting for dinner to cook.

Even if you only set aside 5 minutes a day for intentional exercise, consistency is what matters most. 

Of course, you’ll move throughout the day, but dedicating a few minutes specifically to movement helps create a habit.

Over time, you can slowly increase this duration, and these small actions will accumulate into meaningful fitness improvements.

1% Better Method in Sleep & Stress Management

Good health isn’t just about diet and exercise. Sleep, stress, and mental health play a huge role in your overall well-being.

Small changes in these areas can improve mood, energy levels, and long-term health outcomes.

Sleep & Stress 1% Upgrades:

• Go to bed and wake up at the same time daily (even on weekends).
• Turn off screens 30 minutes before bed to improve sleep quality.
• Practice deep breathing for 5 minutes before bed.
• Keep a gratitude journal to boost positivity and reduce stress.
• Take a warm shower before bed to help your body relax.
• Do 2 minutes of mindfulness meditation daily.

Consistency in small sleep and stress improvements leads to better mental clarity, resilience, and long-term health benefits.

Don’t forget if you are really struggling with mental health issues don’t hesitate to reach out for help, you don’t have to do this alone and talking with someone can be a great first step.

The Power of Your ‘Why’

Before climbing any mountain, you need to know why you’re doing it. Your why acts as a compass, keeping you motivated when things get difficult.

You don’t need to have just one motivator and it can be something personal or you maybe inspired by someone else or wanting to do it for your kids.

People have different motivators, such as:

• Wanting to be more active with kids or grandkids.
• Preparing for a special event or trip.
• Avoiding reliance on medication.
• Improving mental clarity and productivity.
• Living longer with a better quality of life.

Your personal reason for change is the key to staying consistent. Once you define your ‘why,’ making small, lasting improvements becomes much easier.

The Role of Testing in Habit Change

For those looking to take a more data-driven approach to their health, advanced testing can provide valuable insights.

Functional medicine testing, such as comprehensive blood panels, Gut Zoomer tests, and hormone evaluations, can help identify underlying imbalances before they become major health issues.

Testing not only helps pinpoint specific areas that need improvement but can also serve as a powerful motivator. Seeing concrete numbers on a lab report can make lifestyle changes feel more tangible and purposeful.

By tracking progress over time, advanced testing allows you to fine-tune your 1% improvements based on real data, ensuring that your efforts are both effective and sustainable. Plus it helps to make sure that you are focusing on the right thing.

Why Consider Advanced Testing?

1. Personalized Insights: Everyone’s body is unique. Advanced testing helps identify your specific health needs and imbalances.
2. Early Detection: Many health issues can be identified and addressed before they become serious problems.
3. Targeted Improvements: With detailed data, you can focus your 1% improvements on areas that need the most attention.
4. Motivation Boost: Seeing concrete numbers can make your health goals more tangible and motivating.
5. Progress Tracking: Regular testing allows you to measure the impact of your small, consistent changes over time.

Key Tests to Consider

Healthspan panel for blood tests

This test provides a broad overview of your health, including:

• Lipid profile (cholesterol levels including advanced markers like apoB and homocysteine)
• Blood sugar markers (HbA1c, insulin, fasting glucose)
• Liver and kidney function
• Thyroid hormones (including free T3 and thyroid antibodies)
• Vitamins and minerals (e.g., Vitamin D, B12, Iron)

Gut Zoomer Test

This advanced stool analysis offers insights into your gut health, including:

• Microbiome diversity
• Presence of beneficial or harmful bacteria
• Markers of inflammation and digestive function
• Potential parasites or pathogens

Hormone Test

These tests can help identify imbalances that affect energy, mood, and overall well-being:

• Sex hormones (estrogen, testosterone, progesterone)
• Stress hormones (cortisol, DHEA)

Micronutrient Panel

These assess your body’s levels of essential vitamins and minerals, helping you optimize your diet and supplementation.

The Vibrant Wellness Micronutrient test covers all of the vitamins, minerals and also amino acids.

Food Sensitivity Tests

Identifying food sensitivities can guide dietary changes that reduce inflammation and improve overall health.

Genetic Testing: While not necessary for everyone, genetic insights can help you understand your predispositions and tailor your health strategy accordingly.

I recommend the SelfDecode genetic test, you can also upload your 23andme or Ancestry data to SelfDecode to get the health information.

Start Small, Stay Consistent

The 1% Better Method proves that you don’t need to make massive changes to see progress.

Small, daily improvements compound over time, leading to big results. Instead of chasing perfection, focus on being just 1% better each day.

Pick one area to start with—diet, exercise, or sleep—and take a small, manageable step today. Over time, these micro-changes will lead to a healthier, happier you.

Ready to start your journey? Choose your first 1% improvement and begin climbing your health mountain today!

Remember if you have a slip up that is ok, you can start where you left off and continue to make improvements.