Consistently do the small things that matter
Attend to the essentials to live a richer, thriving life.
A missed workout. A late night. A skipped meal. Each feels small on its own. But repeated too often, these choices define the life you live.
What would happen if you showed up for the essentials consistently?
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Most of us know that to live a full, vibrant life we need a strong physical and emotional foundation. Physically, this includes, among other things, eating well, exercising enough, and sleeping sufficiently. Psychologically, it involves meeting our most basic needs, such as connecting with others, making your own choices, and growing in the areas that matter to us.
Consistency is what builds enduring results, as repeated small actions compound over time, shaping the life we ultimately live. Yet it is where most of us stumble. Motivation comes and goes, life gets in the way, and foundational practices rarely provide the immediate rewards our minds crave. Even small lapses break momentum, making it harder to form strong essential habits.
Consistently taking a small action is like tending a fire: it only stays alive if you keep stoking it and adding fuel.
So how can we show up consistently, day after day, and make these practices stick?
Here are some practical ways to make showing up for the essentials more consistent.
⚒️ Focus on what matters most
Pick the one practice that will currently have the biggest impact on your life. Ask yourself which action, if done consistently, would improve the quality of your life the most, and start there. Once you’ve established consistency with this practice, you can tackle the next important one, avoiding overwhelm and gradually building momentum.
⚒️ Build habits around your identity
See yourself as the kind of person who takes care of your physical and emotional health. This is the essence of the Be-Do-Have model: first be the person you want to become, then do the actions consistent with that identity, and finally have the results you desire. When your actions reflect who you want to be, they strengthen that identity, and are easier to maintain consistently than actions based solely on goals. When in doubt, ask yourself: What would my desired kind of person do?
⚒️ Use cues to prompt action
Stack your new practice onto an existing habit it pairs well with. Take a short walk after your morning coffee or stretch right after brushing your teeth. You can also use visual cues or scheduled reminders to prompt the behavior. Leaving your running shoes by the door or placing a book on your pillow can serve as simple prompts. The clearer the cue, the less likely you are to forget it, and the more consistently you’ll show up for the practice.
⚒️ Shape your environment for success
Set up your surroundings so good behaviors are easier and bad behaviors are harder. Keep healthy foods in easy reach, store exercise gear where it’s convenient to use, and remove distractions that tempt you to skip your practices. By designing your environment intentionally, you make it easier to show up consistently for the practice without relying solely on willpower.
⚒️ Start small
The easier a behavior is to perform, the more likely you are to do it consistently. Shrink your chosen practice into a tiny version you can do even on busy or low-motivation days. Write one sentence, do one push-up, meditate for a minute. Keep the bar low enough that showing up becomes automatic, then gradually expand the habit until you reach the full version you’re aiming for.
⚒️ Make it rewarding
Reward yourself immediately every time you do the new behavior, even if it’s just a small step. For example, savor a cup of tea, check off a habit tracker, take a few minutes of downtime, silently say “Well done!” to yourself, or give yourself a high five. This reinforces motivation, supports doing it consistently, and helps the habit stick over time.
⚒️ Share your goals
Share the practices you want to build or break with a trusted friend, family member, or mentor. Accountability makes it easier to maintain these practices. Having someone checking in increases follow-through and helps you show up consistently, even when motivation wanes.
⚒️ Plan for obstacles
Decide in advance how you will respond when life gets in the way. Identify common barriers, like a busy schedule or low energy, and create simple backup plans. For example, if you miss your morning workout, plan a 10-minute walk during lunch instead. Knowing what to do when obstacles arise makes it easier to maintain consistency over time and stick with your habits.
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Missing a session or doing it imperfectly is expected. Focus on getting back on track quickly rather than striving for perfection. Consistency is not about doing everything flawlessly; it is about returning to the essentials after an off day. A richer, thriving life is not built in one big push. It is built by doing the small things that matter, day after day.
