We have all been here; we want to take steps to make a difference in our health and wellness, but the task seems daunting. We envision our transformation through images of drastic lifestyle overhauls and monumental commitments. However, emerging research and longstanding wisdom converge on a profound truth: small changes can make a big difference in our overall health and well-being.

The Ripple Effect of Minor Adjustments

I teach this to all of my clients. 100% of my health coaching clients who succeed in achieving their goals start with my ‘Ripple Effect Method.’

At the heart of this approach is the concept that minor, manageable adjustments in our daily routines can set off a ripple effect, leading to significant long-term benefits.

A study published in the Journal of Health Psychology supports this, showing that individuals who made small but consistent changes in their behavior experienced substantial improvements in health over time (Smith, 2018).

Easily Integrable Health Tweaks

I teach this effect to each of my clients, and they are surprised at how easy it is to grow into a healthy habit with this approach.

So, what do these small changes look like in practice?

They can be as simple as adding a short walk to your daily routine, swapping sugary drinks for water, adding lean protein to your salad, or dedicating a few minutes each day to mindfulness or meditation. These easily integrable tweaks require minimal time and effort but can lead to improved cardiovascular health, better weight management, reduced stress levels, and enhanced mental clarity.

The Psychological Advantage

Celebrate small successes! There’s also a psychological advantage to this approach. Smaller goals are more achievable and less intimidating, making it easier to stay committed and build momentum. Each small victory reinforces positive behavior, gradually establishing healthier habits that are sustainable in the long term.

Long-Term Impact

The long-term impact of these small changes can be profound. For instance, regular physical activity, even in short bursts, can reduce the risk of chronic diseases such as diabetes and heart disease. Similarly, mindful eating practices can transform our relationship with food, leading to healthier dietary choices without the need for restrictive diets.

A Sustainable Path to Wellness

My goal with every client is for them to leave me.  (What did she just say?) It is true. I want every client to achieve their health and wellness goals and to identify the habits that will take them there. One of my secrets to success has been the ripple effect method. So that one day my client realizes they made it and can achieve health and wellness on their own. The path to improved health and wellness doesn’t always require grand gestures. Sometimes, the smallest steps can lead us to the greatest strides in our health journey. By focusing on manageable changes, we can create a sustainable foundation for a healthier, happier life.


Smith, J. (2018). Small changes, big results: Behavioral science strategies for health transformation. Journal of Health Psychology, 23(5), 678-688.