Day 57 of 100 Days of Hope
The Power of the 1% Rule — Small Steps, Big Change
The Power of 1%
Today I decided to go for a walk. It wasn’t anything fancy—just a small act that I knew would make a difference in my mood and in my body. But as I walked, I realized something powerful: over time, these small choices compound. That’s what James Clear calls the 1% rule.
If you get 1% better each day, you won’t see the change overnight—but you’ll look back in a year and realize your whole life feels different. You’ll feel more confident, more grounded, and more alive.
“If you get 1% better every day for a year, you’ll end up 37 times better by the time you’re done.”
— James Clear, Atomic Habits
Why Small Wins Matter
We often think change has to be big to matter—a new diet, a new routine, a total life overhaul. But research (and real life) shows the opposite. Small, sustainable changes are what actually last.
They’re easier to do. They face less resistance. And they build momentum over time.
Tommy Baker, in his book The 1% Rule, puts it perfectly:
“You don’t need to crush today. You just need to move the needle—by one percent.”
My 1% Today
Today, my 1% looked like going for a hike and saying no to cookies. (And trust me—it’s Cookie Friday at our house, so that’s saying something!)
But that one small “no” was actually a big “yes” to myself, to my energy, and to my well-being.
And that’s the beauty of this rule—your 1% is personal. It could be physical, emotional, or spiritual. It could look like:
🌿 Getting outside and feeling the sun on your skin
🚴♀️ Riding your bike
🍎 Choosing fresh food
🙅♀️ Saying no to something that drains you
🎨 Creating something that brings you joy
💗 Practicing a skill you want to improve
Each of these is a simple act of love for yourself—and they add up.
The Ripple Effect
Small daily choices shape the person you’re becoming.
They build trust within yourself.
They lead to greater peace, purpose, and presence.
So if you’re feeling overwhelmed by change or stuck in all-or-nothing thinking, remember this: you only need to move the needle by 1%. That’s how transformation begins.
My hope is that your small, consistent changes bring you big, lasting joy—and that they ripple out to those you love most.
Here is a short video to hear more!
✨ Much love,
Julie Burningham
The Hope Coach
Helping you shine bright—one small step at a time.