"Little things make big things happen."
– John Wooden
How are your New Year’s resolutions coming along?
Setting new intentions for the new year is a ritual many of us do. Who doesn’t like a chance for a brand new beginning? New Year’s resolutions can be a catalyst for clarifying and declaring what we want to achieve.
For some, this process is effective and they are off to the races. For many more of us, right out of the gate we fall flat on our face. This can leave us feeling defeated, amplifying the discordant soundtrack of our self-judging mind.
A few years ago, I learned a new word: kaizen.
Kaizen, translated from Japanese, means change (kai) for the good (zen). The concept was popularized by Masaaki Imai, a Japanese management consultant, who refers to it as a philosophy and practice of making continuous improvements in business. The idea is to make continuous efforts to improve a product or process, not in big dramatic ways but in small incremental steps which result in substantial change over time.
Psychologists, most notably Robert Maurer, Ph.D, have adapted the principle of kaizen and apply it to self-development, personal growth and habit change. When we want to improve ourselves or set goals, whether it’s in the new year or any time, the kaizen way begins with small thoughtful steps that in time result in change for the better.
I often talk about the kaizen way with my clients when they desire change in their life, be it a behavior or mindset.
Let’s say you want to be more fit and exercise more. Using the principle of kaizen would be starting with 5 minutes of exercise maybe 3-4 times a week. This could mean doing a little bit of yoga or working with hand weights when you first wake up, taking a walk during your lunch break, or stretching while listening to the news or your favorite musical group. Just 5 minutes to start.
If you’re wanting to break a habit, like biting your nails, you can apply the same kaizen principle. When you feel the urge to chew and bite your poor little digits, set your phone timer for 5 minutes and engage in a relaxing activity like coloring in a meditation coloring book, working on a jigsaw puzzle, or making a cup of tea. You could also try a more physical activity—vacuum a floor, walk up and down a set of stairs, put on music and dance!
Want to learn conversational Finnish? Break your lessons down into 15-minute sessions on Tuesday, Thursday and Saturday. You get the idea.
One of my clients was invited to present a keynote at a conference on a subject she was well versed in, yet she got stuck on where to begin and was feeling overwhelmed. I suggested using the kaizen principle by starting with a small move like finding one quote or one story that she’d like to share and write about that. She gave it a try and was pleased with how crafting her talk one story at a time helped her create the presentation she had hoped for. Her audience’s response confirmed that she delivered!
"The first step to going somewhere is to begin."
– Debasish Mridha
No matter our good intentions, or how well-thought-out our plans are, when we set out on a course to make our lives better, it’s inevitable that our fear response will kick in. Change of any kind brings us face to face with the unknown and activates all kinds of questions and self-doubts:
“Can I do it? What happens if I can’t? What happens if I can? Will people leave me if I change?”
It’s no great wonder why we often resist change, or rebel, or get snappy, or just want to lay down and take a long nap.
The kaizen way is actually a sneaky way to bypass our fears. When we put pressure on ourselves to make big, dramatic leaps as fast as we can, it can trigger a fight, flight, or freeze response. However, when we make small, gentle incremental steps, that response is less likely to get activated. Small, ongoing, manageable moves produce all the feel-good hormones that keep us going as we build on little wins—and our brain loves little wins! Plus, don’t forget to be creative and playful. That produces the feel-good hormones, too.
“The small steps of kaizen disarm the brain’s fear response, stimulating rational thought and creative play."
– Robert Maurer Ph.D.
In western culture where big, bold and fast is the holy grail, the importance of small, slow and gentle can be devalued and bulldozed over. The irony here is that the emphasis on big, bold and fast leads to incredible pressure—pressure that results in paralysis. That’s why friendlier, gentler incremental change gives us the best chance to reshape our habits and keep moving forward.
Having worked in the psychology field for a very long time, one of the things I enjoy most is gently encouraging my clients to develop small, ongoing self-care practices inspired by kaizen. I not only want these practices to support the changes they desire, but, more importantly, I want them to be authentic to their unique strengths and qualities.
Because, let’s face it, change is hard.
I’m always in awe of my clients who bravely commit to their personal growth. Whether you’re trying to lose weight, perfect your backhand, write your memoir, be a better lover, declutter your attic, start your own business, or sell everything and move to Majorca, the real work is not only believing in yourself, but appreciating the small ongoing kaizen moves you make toward the bigger change you desire.
Kaizen not only offers us simple, practical tools, but is a wonderful philosophy to live by. It helps us slow things down and appreciate our life moment to moment and breath to breath. You may discover that this is the true gift of kaizen!
"I have learned to live my life one step, one breath, and one moment at a time.”
– Muhammad Ali
Self-Reflection Exercise
You’re wonderful just the way you are…truly! But, like most everyone I know (including myself), there’s always something we want to improve about ourselves and our life. With the principle of kaizen in mind, think of something you’re motivated to do, but just haven’t gotten around to yet. Maybe you keep forgetting, or other things get in the way.
The kaizen way is to break down your goal into small steps. Design the duration and frequency of your steps in a way that makes the most sense to you. The key is to make ongoing, continuous small steps like the examples above. Be creative and playful—and don’t forget to acknowledge yourself along the way!
If you want to read more from Robert Maurer, PhD., check out his book, One Step Can Change Your Life.
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