Small Move, Big Change: Book Review

Making behavior change easier

Throughout this post, I use the words ‘habits’ and ‘behaviours’ interchangeably.

“We are what we repeatedly do.  Excellence then is not an act but a habit.  Aristotle

Overview

If excellence is a habit how do we get that habit started? Why is habit change always a struggle?  

In fact, what is a habit?

Dr. Wendy Wood and David Neal in the Journal of Experimental Social Psychology says that a habit is “a psychological disposition to repeat past behaviour.” To put it simply, we tend to do what we have always done, whether good or bad. 

Summary 

Small Move, Big Change by Caroline Arnold (Amazon affiliate link) explains what we can do to change ourselves through what she calls microresolutions.  Published in 2014, the book teaches that the smallest permanent change has the greatest long-term impact.  This idea is also the basis of the books Atomic Habits by James Clear and Tiny Habits by BJ Fogg PhD. #ad

(I’ll do a review of Tiny Habits later this year)

Arnold begins by examining one of her own behaviours that took root years ago as a teenager, hanging up her car keys in her parents’ house.  She asks why does this habit exist even after she had gotten married and left home but kicked in the instant she returned. On the other hand, her New Year’s resolutions never survived more than three months.  The explanation of the steps necessary to keep her resolutions is the basis of her writing.  In fact, the book was written after she had shared her process with friends and colleagues, who also experienced success with habit change.  

The first half of Small Move, Big Change explains why we fail at habit change and then goes onto the rules for making microresolutions. 

 The second half of the book gives the eight most common habits that people wish to change and suggestions on how to implement.

  What is a Microresolution?

According to Arnold, a microresolution is  “a commitment to a limited, specific, and measurable change in behaviour or attitude that produces an immediate and observable benefit”

Reasons we fail at Behaviour Change

 Small Move, Big Change points out that habits are mental shortcuts so that our minds can do more without thinking.  A habit is the mental equivalent of taking the highway instead of stopping regularly on the scenic road.  

Misconceptions

Breaking bad habits and creating new habits has been the subject of much writing throughout the ages, only some of it has a scientific basis. In some of those instances, the science has been badly skewed or misinterpreted to prove the writer’s point.  One such misconception is that a habit can be created or stopped in 21 days.  This is not the case.  The time needed to alter a habit depends upon the complexity of the habit and the punishment/reward attached to the behaviour.  

Vague Aspirations & Constant Renegotiation

“I want to be fit, I want to be organized, I want to spend less, I want to be more successful” are all vague aspirations or as the author calls it “wishful thinking.” The questions of “Where will I do this new behaviour, When will I do it, What is the new behaviour and How will it be triggered?” should all be answered before an attempt is made at change. The smaller and more focused the change, the better the chance of success.

Caroline, also states that our willingness to engage in constant renegotiation “not today, but tomorrow, not this week, but next.” is another big factor in failure.

There are rules that should be followed if there is to be successful behaviour change.

Seven Rules of Microresolutions

The rules for making microresolutions are as follows.  Although they appear simple, you should not be fooled into thinking that they can’t bring about measurable results. 

1. A microresolution is easy
2. A microresolution is an explicit and measurable action
3. A microresolution pays off upfront
4. A microresolution is personal
5. A microresolution resonates
6. A microresolution fires on cue
7. Make just two resolutions at a time.

Successful microresolutions require both prior planning and adaptation, which is why the author stresses the importance of only doing two at a time.

Big ideas of the book

Mindset

While her book covers physical habits she also emphasizes mental shifts, which she calls ‘mindset messaging’.  These small messages serve as mantras that reinforce the desired behaviour.  For instance, those wishing to lose weight and want to avoid mindless snacking will make the microresolution not to eat between lunch and dinner.  The idea is not to promise never to snack again but just not between two main meals.  The mindset message when the temptation arises is “I will enjoy my dinner at home”.  

Keep it small. Keep it focused.

I also like the book because Caroline identifies one of the biggest problems in habit formation, the urge to do too much,  she says “Identify a discrete change in behaviour that will make a difference, and drill that behaviour with single-minded purpose until it becomes second nature.”

In other words, to be successful at change, keep the resolution targeted, limited and intense in focus.

Conclusion

This book is simpler and more direct in the delivery of its tools on behaviour change than “Atomic Habits” but it is clear in saying that focused effort and thought are required to be successful.

Resources:

Click this link for Author’s Website