Strive to become 1% better every day.
Small habits snowball into big changes. If you keep showing up and adjusting based on what you learn, success is a matter of time.
An atomic essay is about how I dropped 45 kg by steadily improving 1%.
🧵 Prefer tweets? See the thread.
Small habits snowball into big changes. If you keep showing up and adjusting based on what you learn, success is a matter of time.
An atomic essay is about how I dropped 45 kg by steadily improving 1%.
🧵 Prefer tweets? See the thread.
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” —Will Durant
Small habits cause big changes. If you improve by 1% every day, you’re 37 times better after a year. Simple improvements function like compound interest—it snowballs.
Small habits cause big changes. If you improve by 1% every day, you’re 37 times better after a year. Simple improvements function like compound interest—it snowballs.
I stumbled upon the principle of small, daily improvements when battling prediabetes. Having to lose 45 kg (99 lbs), I had to make a radical change in my lifestyle.
My radical change came about via two sustainable goals:
1. Show up every day, no exceptions.
2. Stay within my macros—the amount of carbs, protein, and fat I could eat daily.
1. Show up every day, no exceptions.
2. Stay within my macros—the amount of carbs, protein, and fat I could eat daily.
Showing up meant no cheat days. It’s a lot easier to say no if there’s no room for debating with yourself.
Not overeating was more difficult, so I tried to do a bit better every day.
Not overeating was more difficult, so I tried to do a bit better every day.
On a day-to-day basis, I saw no changes. Some weeks, I stagnated. But every month, I dropped something.
It took me three years to lose the weight, but the habit stuck. For the first time in my life, I've had the same weight for more than three years. Farewell yo-yo effect!
It took me three years to lose the weight, but the habit stuck. For the first time in my life, I've had the same weight for more than three years. Farewell yo-yo effect!
How did I measure my invisible progress and stay motivated?
By measuring leading indicators and reflecting daily.
By measuring leading indicators and reflecting daily.
The leading indicators—my macros—showed if I was moving in the right direction. Even the laggiest result could not throw me off; I knew I was okay if my food log said so.
I learned to eat well through study, experimentation, and reflection—helping me to spot patterns to which I had been oblivious.
By journaling every day, I could finally use the delayed feedback that my body was giving me.
By journaling every day, I could finally use the delayed feedback that my body was giving me.
Consistent improvements only come through habits. Embrace the journey and find ways to measure your invisible progress.
If you keep showing up, success is only a matter of time.
If you keep showing up, success is only a matter of time.
• • •
Missing some Tweet in this thread? You can try to
force a refresh
