As we step into a new year, it can be tempting to make bold resolutions—ambitious commitments to change our lives seemingly overnight. But research shows that most resolutions fail within weeks, leaving us discouraged and no closer to the lives we envisioned (Norcross & Vangarelli, 1989). Big, sweeping changes are hard to pull off, and tend to overwhelm us. They disrupt our routines and demand sustained effort that’s difficult to maintain. Instead of fostering growth, they can leave us feeling stuck or inadequate. But there’s a better way: Instead of throwing yourself into a short burst of drastic change, focus on creating small, intentional habits that nurture your wellbeing and align with a practice of integral centering—a holistic approach to living in balance with your whole self.
The Power of Small Habits
Small habits are deceptively powerful. As James Clear discovered for himself and shared in his popular book Atomic Habits (2018), little changes are easier to make than big ones and they’re easier to sustain. Psychologist B.J. Fogg (2019) emphasizes in his work on behavior design that starting with small, manageable changes increases the likelihood of success because these habits are easy to integrate and build momentum over time. Unlike grand resolutions, which require immediate, sustained willpower, small habits enable incremental progress, creating space for meaningful transformation without overwhelming us.
From the perspective of integral centering, small habits are essential. They allow us to tend to our physical, emotional, mental, and spiritual dimensions in a balanced way, rather than focusing disproportionately on one area or getting lost of a futile effort to become something we aren’t. This approach mirrors principles of mindfulness and self-compassion, which have been shown to improve psychological wellbeing and reduce stress (Kabat-Zinn, 1994; Neff, 2011).
Small Habits as a Path to Centering
Integral centering isn’t about achieving perfection or ticking off a list of accomplishments. It’s about aligning your actions with your values and creating harmony between all aspects of your being. Small habits work well within this framework because they ground you in the present and connect you to the larger whole of your life.
Being kind to yourself and really integrating new ways of behaving into your whole and truthful way of being is what creates real change (Siegel, 2010). By contrast, forcing yourself to take on a whole new way of being, and repressing your authentic feelings and responses in the process, can only last days or weeks before the discomfort of the pretense breaks whatever short streak you had managed to create.
Consider starting your day with a simple grounding ritual, such as drinking a glass of water with mindful intention. This small act not only supports your physical health but also sets the tone for a day of mindfulness. Similarly, taking five minutes for stillness—whether through meditation, deep breathing, or simply sitting quietly—can cultivate a sense of calm and clarity amidst life’s demands.
Movement, too, can become a centering practice. A short walk or a few stretches allow you to reconnect with your body and its natural rhythms. Even a brief pause to express gratitude for something small—like a kind gesture or a moment of beauty—can shift your mindset and open you to a greater sense of abundance.
Small Habits for Holistic Wellbeing
Integral centering encourages us to care for every dimension of our lives—body, mind, spirit, relationships, and livelihood. By cultivating small habits in each area, we create a balanced foundation for growth and alignment. These simple, intentional actions don’t demand drastic change but gently guide us toward greater wholeness.
For the body, one of the simplest yet most effective habits is starting each day with a glass of water. This small act not only rehydrates you but also reinforces the mindset that caring for your physical self is a priority. Over time, this daily ritual becomes a signal to honor your body’s needs and establish a foundation for energy and vitality (Popkin et al., 2010).
For the mind, five minutes of stillness can be transformative. Whether you meditate, practice mindful breathing, or simply sit in silence, this habit creates space for clarity and focus. Neuroscience research shows that even brief mindfulness practices reduce stress and improve cognitive function, making this a small but powerful way to support mental balance (Kabat-Zinn, 1994).
Spiritually, incorporating a gratitude practice can deepen your connection to a sense of purpose and abundance. Each evening, reflect on one thing you are grateful for, no matter how small. This practice fosters a mindset of positivity and helps you reconnect with the larger meaning in your life, a key component of spiritual growth (Emmons & McCullough, 2003).
In relationships, small gestures of kindness have profound effects. A sincere compliment, a quick note of appreciation, or simply listening without distraction strengthens connections and builds trust. These actions remind us of the interconnectedness of life, aligning with the relational dimension of integral centering (Neff, 2011).
In your work, try setting aside two minutes at the start of your day to identify one task that aligns with your deeper values. By focusing your efforts on meaningful work, you reinforce the connection between what you do and why it matters, creating a sense of purpose and fulfillment in your professional life (Fogg, 2019).
These are all just examples of small habits that, while simple, can ripple outward, transforming how you show up in every dimension of your life. By taking these small steps with intention, you create space for alignment, growth, and a deeper sense of balance.
Building Trust and Momentum
The beauty of small habits lies in their ability to build trust in yourself. When you set an intention to take even the smallest action and follow through, you reinforce the connection between your aspirations and your behaviors. This self-trust is a cornerstone of integral centering, as it strengthens your ability to act in alignment with your values.
Over time, the effects of small habits compound. A glass of water each morning becomes a daily practice of care. Five minutes of stillness becomes a grounding ritual you look forward to. What starts small grows into a framework for living more intentionally and authentically.
This approach is especially important as we navigate a world filled with distractions and pressures. By focusing on small, intentional habits, we resist the cultural pull toward overachievement and instead root ourselves in practices that support our whole selves. As research into mindfulness and habit formation shows, sustainable change arises not from grand gestures but from the consistent application of small actions that align with our values (Fogg, 2019; Kabat-Zinn, 1994).
A Centered Start
As you enter this new year, pause to reflect: What is one small habit you can begin today to support your wellbeing and center yourself? Perhaps it’s a moment of silence, a mindful sip of water, or a few deep breaths before bed.
Whatever it is, begin with kindness. Trust that even the smallest steps, taken with intention, can lead to profound transformation if you sustain them over time. This year, let’s embrace the power of small actions and steady growth as a path to greater balance, purpose, and authenticity.
References
Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
Neff, K. (2011). Self-compassion: The proven power of being kind to yourself. HarperCollins.
Norcross, J. C., & Vangarelli, D. J. (1989). The resolution solution: Longitudinal examination of New Year’s change attempts. Journal of Substance Abuse, 1(2), 127–134.
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458.
Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: The evidence. CMAJ, 174(6), 801–809.
