Please join us!
When: Friday, November 10 @ 1 p.m. EST (6 p.m. GMT / 11:30 p.m. IST)
Topic: Small Choices, Big Changes
“It is the big choices we make that set our direction. It is the smallest choices we make that get us to the destination.” – Dr Shad Helmstetter
About This Week’s Chat: It May Not Seem Like Much…
Starting today, you decide to walk briskly for 20 minutes a day. Not an hour of running or anything as strenuous as that, but a steady stroll.
You also opt to ditch one cappuccino or “treat” per day, cutting out 100 calories.
Then you realize that you could be spending your time more wisely. So you decide to read personal development literature for 20 minutes each evening, instead of watching TV all night.
You also seem to feel tired a lot of the time, so you decide to go to bed 30 minutes earlier.
All of these actions seem doable, right? You may also think that they’re too small to make much difference. Think again…
Changes Can Bring Health Benefits
Even if you were only able to take your 20-minute walk on 250 days of the year, that would still be 83 hours of extra activity in a year. We discussed the benefits of exercise in #MTtalk last week, and we know that moving more has numerous health benefits.
If you walk quickly and you burn 100 calories during that walk, you use an extra 25,000 calories in a year: that’s potentially 11 pounds (5kg) in weight loss. If you also save 100 calories a day by cutting out the one treat for 250 out of 365 days, that’s another 25,000 calories. It means you could lose 24 pounds (11kg) in one year by doing small things (provided you don’t “compensate” by eating more than you usually do).
If you read for 20 minutes every day, you could get through several books per year. Imagine that your reading leads you to start doing things differently, thinking differently, and becoming more successful. Would the 20 minutes be worth it? Absolutely!
We know that sleep is essential and that a lack of it impairs reasoning and problem solving. Scientists recently discovered that, while we sleep, the brain gets rid of neurotoxins that build up during our waking hours. Sleeping for 30 more minutes every night adds three-and-a-half hours’ sleep a week, or 182 hours a year. That means you give your brain more chance to cleanse and restore itself.
Small Choices Make a Big Difference
In our Twitter poll last week, we asked you which small choice you thought would spark the most significant change in your life. Roughly a third of participants said moving more and sitting less. Almost as many participants felt that what they read would make a big difference. To see all the results, click here.
In Friday’s chat, we’re going to talk about how small choices can lead to big changes. We’d love you to participate in the chat, and the following questions may spark some thoughts in preparation for it:
- When is it hardest to make a good choice?
- What would help you to make better choices?
- Are there any small choices that you continue to make, but regret?
- What impact do small choices have on your time management?
- What small choices have you made that resulted in big changes?
- How can you motivate yourself to make more mindful small choices?
- In what ways could you support someone who repeatedly makes choices that they know are not good for them?
To help you prepare for the chat, here’s a list of resources for you to browse:
- Beating Self-Sabotage
- How to Stop Procrastinating
- Locus of Control
- Personal Goal Setting
- Intentional Change Theory
At Mind Tools, we like to hear from people all over the globe. We’d like to learn from you, too, and we invite you to participate in the #MTtalk chat this Friday at 1 p.m. EST (6 p.m. GMT / 11:30 p.m. IST). Remember, we feature great participant responses here on our blog every week!
How to Join
Follow us on Twitter to make sure that you don’t miss out on any of the action this Friday! We’ll be tweeting out 10 questions during our hour-long chat. To participate in the chat, type #MTtalk in the Twitter search function. Then, click on “All Tweets” and you’ll be able to follow the live chat feed. You can join the chat by using #MTtalk in your responses.