Mohamad-Ali Salloum is a Pharmacist and science writer. He loves simplifying science to the general public and healthcare students through words and illustrations. When he's not working, you can usually find him in the gym, reading a book, or learning a new skill.
The Power of Small Steps in Achieving Big Goals
Mohamad-Ali Salloum, PharmD • October 14, 2025
Share
Imagine climbing a mountain one careful, measured step at a time. Each footfall feels small, but collectively they carry you to the summit. The journey toward any ambitious goal works the same way. Rather than sprinting toward instant success, you build momentum through incremental progress that’s sustainable, scientifically sound, and historically proven.
What Are Small Steps?
Small steps are minimal, manageable actions designed to be repeated daily. They translate a lofty ambition—writing a book, launching a startup, running a marathon—into a series of attainable mini-tasks. At their core lies the principle of continuous improvement: gentle, persistent adjustments that compound into transformative outcomes.
Origin and History: Where Did This Concept Come From?
- Kaizen (Continuous Improvement): Originating in post-war Japan, Toyota’s Kaizen model revolved around empowering every employee to suggest tiny workflow tweaks. Over decades, these micro-upgrades multiplied into industry-leading efficiency.
- Atomic Habits (James Clear): Clear popularized the notion that 1% daily improvements, stacked over time, result in mastery. He emphasizes system design over sheer willpower.
- One Percent Rule: Early used in productivity circles, it encapsulates the idea that marginal daily gains beat sporadic leaps.
Scientific Background: Why Do Small Steps Work?
- Neuronal Pathways and Habit Formation: Every repetition strengthens synaptic connections. A 2010 study found that simple habits—like making your bed—become automatic in roughly 66 days of daily practice.
- Dopamine Feedback Loops: Small wins trigger dopamine surges that reinforce the behavior. Celebrating incremental victories—checking off a task, seeing tiny progress—keeps motivation high.
- Stress Reduction and Cognitive Load: Breaking a daunting objective into bite-sized tasks prevents the brain’s threat response. When challenges feel manageable, you’re less likely to procrastinate.
Causes of Stagnation: Why Do People Struggle to Take Action?
| Obstacle | Impact | Small-Step Solution |
|---|---|---|
| Fear of Failure | Paralysis, “why bother?” | Define a zero-pressure starter action (e.g., write one sentence). |
| Perfectionism | Endless tweaking before launch | Set time-boxed experiments (e.g., 15-minute draft). |
| Impatience | Quick burnout when progress is slow | Track micro-wins to visualize compound growth. |
| Overplanning | Analysis paralysis | Commit to one tiny task before mapping the next. |
Building Your Small-Steps Framework
- Clarify Your “Why”: Anchor each micro-action to your deeper purpose.
- Decompose into Milestones: Identify 3–5 key phases, then drill down each phase into daily tasks. Instead of aiming to “lose 10 kg,” start by drinking more water or walking 10 minutes a day.
- Habit Stack: Attach a new habit to an established routine (e.g., after morning coffee, spend five minutes brainstorming).
- Use Visual Tracking: A habit journal or minimalist calendar grid makes progress tangible. Celebrate small wins to maintain motivation.
- Review and Adjust: Weekly checks help you refine steps that are too easy, too hard, or off-target.
Stay patient: Remember, progress adds up over time!
How to Avoid Falling Off Track
- Set reminders to keep yourself accountable.
- Create a routine to make steps a habit.
- Find support from friends or mentors.
- Focus on progress, not perfection—imperfections are part of the journey!
Real-Life Examples of Small Steps Leading to Big Success
- Thomas Edison: He conducted thousands of experiments before successfully inventing the light bulb. Each test was a small step toward his ultimate goal.
- J.K. Rowling: She wrote Harry Potter chapter by chapter, even while facing personal struggles.
- Fitness Transformation: Many people who lose weight or build muscle do it through tiny changes, like drinking more water, adjusting their diet, and exercising a few more minutes daily.
Practical Ways to Apply Small Steps in Everyday Life
| Domain | Practical Small Steps |
|---|---|
| Health & Fitness |
|
| Learning & Personal Growth |
|
| Productivity & Work |
|
| Finances & Saving Money |
|
| Relationships & Social Life |
|
Final Thoughts: The Magic of Small Steps
Major breakthroughs aren’t natural phenomena—they’re the cumulative effect of purposeful micro-actions. Whether you’re sculpting your physique, authoring a novel, or scaling a business, start today with one manageable step. Over time, these tiny moves will not just add up—they’ll multiply, creating a momentum that carries you to achievements once thought impossible.
REFERENCES:
1-Stanford Graduate School of Business – Research by Szu-chi Huang suggests that focusing on small sub-goals early in a pursuit increases motivation, while shifting focus to the larger goal later helps maintain momentum. You can read more about it here.
2-Wharton School, University of Pennsylvania – Katherine Milkman’s studies highlight how small behavioral changes can lead to significant improvements in achieving personal and professional goals. Check out the article here.
3-Harvard Business Review – Sabina Nawaz discusses how micro habits—small, deliberate actions—help individuals accomplish ambitious goals over time. Read the full article here.
List of Services
ABOUT THE AUTHOR
Mohamad-Ali Salloum, PharmD
Share
Recent articles:
Learn 5 Whys and Fishbone (Ishikawa) for Root Cause Analysis in clinical research, with practical examples and an interactive quiz—no fluff, just clarity.
A clear, practical guide to CAPA for Clinical Research Associates—covering corrective and preventive actions, real‑world scenarios, and an interactive quiz to reinforce learning.
Boost your health with a simple 30‑minute morning walk backed by science—better heart health, mood, sleep, and energy.
References: Gunes IB, Gunes A. Association Between Eyelid Twitching and Digital Screen Time, Uncorrected Refractive Error, Intraocular Pressure, and Blood Electrolyte Imbalances. Cureus . 2024;16(9):e69249. Available from: https://www.cureus.com/articles/291035-association-between-eyelid-twitching-and-digital-screen-time-uncorrected-refractive-error-intraocular-pressure-and-blood-electrolyte-imbalances Banik R, Miller NR. Chronic myokymia limited to the eyelid is a benign condition. J Neuroophthalmol . 2004;24(4):290–2. Available from: https://scholars.mssm.edu/en/publications/chronic-myokymia-limited-to-the-eyelid-is-a-benign-condition-2 Hallett M. Blepharospasm: recent advances. Neurology . 2002;59(11):1759–60. Available from: https://europepmc.org/abstract/MED/12434791 Defazio G, Livrea P. Epidemiology of primary blepharospasm. Mov Disord . 2002;17(1):7–12. Available from: https://europepmc.org/article/MED/11835433 Zeppieri M, Ameer MA, Jahngir MU, Patel BC. Meige Syndrome. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024. Available from: https://europepmc.org/article/MED/30020730 Zhang Y, Adamec I, Habek M. Superior oblique myokymia: a meta-analysis. J Ophthalmol . 2018;2018:7290547. Available from: https://doi.org/10.1155/2018/7290547 Costa J, Espírito-Santo C, Borges A, et al. Botulinum toxin type A therapy for blepharospasm. Cochrane Database Syst Rev . 2020;11:CD004900. Available from: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004900.pub2/abstract Khalkhali M. Topiramate-induced persistent eyelid myokymia. Case Rep Psychiatry . 2016;2016:7901085. Available from: https://europepmc.org/articles/PMC4886081/
References: Sen A, Tai XY. Sleep duration and executive function in adults. Curr Neurol Neurosci Rep. 2023;23:801–813. [link.springer.com] Nature Research Intelligence. Sleep deprivation and cognitive performance. Nature Portfolio. 2023. Available from: https://www.nature.com/… [nature.com] Skourti E, Simos P, Zampetakis A, et al. Long-term associations between objective sleep and verbal memory performance. Front Neurosci. 2023;17:1265016. [frontiersin.org] Hauglund NL, Andersen M, Tokarska K, et al. Norepinephrine‑mediated slow vasomotion drives glymphatic clearance during sleep. Cell. 2025;188(3):606‑622.e17. [cell.com] Shirolapov IV, Zakharov AV, Smirnova DA, et al. The role of the glymphatic clearance system in sleep–wake interactions and neurodegeneration. Neurosci Behav Physiol. 2024;54:199–204. [link.springer.com] Kong Y, Yu B, Guan G, et al. Effects of sleep deprivation on sports performance: a systematic review and meta-analysis. Front Physiol. 2025;16:1544286. [frontiersin.org] Gong M, Sun M, Sun Y, et al. Effects of acute sleep deprivation on sporting performance in athletes. Nat Sci Sleep. 2024;16:—. [tandfonline.com] Dean B, Hartmann T, Wingfield G, et al. Sleep restriction between consecutive days of exercise impairs cycling performance. J Sleep Res. 2023;32(3):e13857. [onlinelibr....wiley.com] Mah CD, Mah KE, Kezirian EJ, Dement WC. The effects of sleep extension on athletic performance in collegiate basketball players. Sleep. 2011;34(7):943–950. [psycnet.apa.org] Cunha LA, Costa JA, Marques EA, et al. Impact of sleep interventions on athletic performance: a systematic review. Sports Med Open. 2023;9:58. [link.springer.com] Teece AR, Beaven CM, Argus CK, et al. Daytime naps improve afternoon power and perceptual measures in elite rugby union athletes. Sleep. 2023;46(12):zsad133. [academic.oup.com] Mesas AE, Núñez de Arenas-Arroyo S, Martinez-Vizcaino V, et al. Daytime napping and cognitive/physical sport performance: meta-analysis of RCTs. Br J Sports Med. 2023;57(7):417–27. [bjsm.bmj.com] Haines Roberts SS, Teo WP, Warmington SA. Effects of training and competition on the sleep of elite athletes. Br J Sports Med. 2019;53(8):513–522. [bjsm.bmj.com] Walsh NP, Halson SL, Sargent C, et al. Sleep and the athlete: 2021 expert consensus recommendations. Br J Sports Med. 2021;55(7):356–368. [bjsm.bmj.com] Janse van Rensburg DC, Fowler PM, Racinais S. Practical tips to manage travel fatigue and jet lag in athletes. Br J Sports Med. 2021;55(15):821–822. [bjsm.bmj.com] Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: AASM/SRS consensus statement. Sleep. 2015;38(6):843–844. [aasm.org] Centers for Disease Control and Prevention. FastStats: Sleep in adults. CDC. 2024. Available from: https://www.cdc.gov/sleep/… [cdc.gov]
References: Gooley JJ, Chamberlain K, Smith KA, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. J Clin Endocrinol Metab. 2011;96(3):E463‑E472. [academic.oup.com] Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light‑emitting eReaders negatively affects sleep, circadian timing, and next‑morning alertness. Proc Natl Acad Sci USA. 2015;112(4):1232‑1237. [hms.harvard.edu] Schöllhorn I, Stefani O, Lucas RJ, et al. Melanopic irradiance defines the impact of evening display light on sleep latency, melatonin and alertness. Commun Biol. 2023;6:1090. [nature.com] He J‑W, Tu Z‑H, Xiao L, Su T, Tang Y‑X. Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial. PLoS One. 2020;15(2):e0228756. [journals.plos.org] Hartstein LE, Mathew GM, Reichenberger DA, et al. The impact of screen use on sleep health across the lifespan: a National Sleep Foundation consensus statement. Sleep Health. 2024;10(4):373‑384. [sleephealt…ournal.org] Höhn C, Hahn MA, Gruber G, et al. Effects of evening smartphone use on sleep and declarative memory consolidation in male adolescents and young adults. Brain Commun. 2024;6(3):fcae173. Finucane E, O’Brien A, Treweek S, et al. Does reading a book in bed make a difference to sleep? The People’s Trial—an online, pragmatic randomized trial. Trials. 2021;22:873. [link.springer.com] Ong JC, Manber R, Segal Z, Xia Y, Shapiro S, Wyatt JK. A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep. 2014;37(9):1553‑1563. [academic.oup.com] , [mindfulchair.com] He X, Pan B, Ma N, et al. The association of screen time and the risk of sleep outcomes: a systematic review and meta‑analysis. Front Psychiatry. 2025;16:1640263. Shechter A, Quispe KA, Mizhquiri Barbecho JS, et al. Interventions to reduce short‑wavelength light at night and their effects on sleep: systematic review and meta‑analysis. SLEEP Advances. 2020;1(1):zpaa002. [academic.oup.com]
References: Harkin B, Webb TL, Chang BPI, Prestwich A, Conner M, Kellar I, et al. Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence. Psychol Bull . 2016;142(2):198–229. Available from: https://www.apa.org/pubs/journals/releases/bul-bul0000025.pdf Compernolle S, DeSmet A, Poppe L, Crombez G, De Bourdeaudhuij I, Cardon G, et al. Effectiveness of interventions using self-monitoring to reduce sedentary behavior in adults: a systematic review and meta-analysis. Int J Behav Nutr Phys Act . 2019;16(1):63. Available from: https://link.springer.com/article/10.1186/s12966-019-0824-3 Patel ML, Brooks TL, Bennett GG. Consistent self‑monitoring in a commercial app‑based intervention for weight loss: results from a randomized trial. J Behav Med . 2020;43:391–401. Available from: https://link.springer.com/article/10.1007/s10865-019-00091-8 Patel ML, Hopkins CM, Brooks TL, Bennett GG. Comparing self-monitoring strategies for weight loss in a smartphone app: randomized controlled trial. JMIR Mhealth Uhealth . 2019;7(2):e12209. Available from: https://mhealth.jmir.org/2019/2/e12209/ Lally P, Van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol . 2010;40(6):998–1009. Available from: https://repositorio.ispa.pt/bitstream/10400.12/3364/1/IJSP_998-1009.pdf Singh B, Murphy A, Maher C, Smith AE. Time to form a habit: A systematic review and meta-analysis of health behaviour habit formation and its determinants. Healthcare (Basel) . 2024;12(23):2488. Available from: https://www.mdpi.com/2227-9032/12/23/2488 Gollwitzer PM, Sheeran P. Implementation intentions and goal achievement: A meta‑analysis of effects and processes. In: Advances in Experimental Social Psychology . 2006;38:69–119. Available from: https://www.researchgate.net/publication/37367696 Adriaanse MA, Gollwitzer PM, De Ridder DTD, De Wit JBF, Kroese FM. Breaking habits with implementation intentions: A test of underlying processes. Pers Soc Psychol Bull . 2011;37(4):502–13. Available from: https://dspace.library.uu.nl/bitstream/handle/1874/380229/0146167211399102.pdf Palmer CA, Bower JL, Cho KW, Clementi MA, Lau S, Oosterhoff B, et al. Sleep loss and emotion: A systematic review and meta-analysis of over 50 years of experimental research. Psychol Bull . 2023;149(11):2314–48. Available from: https://www.apa.org/pubs/journals/releases/bul-bul0000410.pdf Kong Y, Yu B, Guan G, Wang Y, He H. Effects of sleep deprivation on sports performance and perceived exertion in athletes and non-athletes: a systematic review and meta-analysis. Front Physiol . 2025;16:1544286. Available from: https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1544286/full Tadros M, Newby JM, Li S, Werner‑Seidler A. Psychological treatments to improve sleep quality in university students: systematic review and meta-analysis. PLoS One . 2025;20(2):e0317125. Available from: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0317125 Locke EA, Latham GP. Building a practically useful theory of goal setting and task motivation: A 35‑year odyssey. Am Psychol . 2002;57(9):705–17. Available from: https://med.stanford.edu/content/dam/sm/s-spire/documents/PD.locke-and-latham-retrospective_Paper.pdf
Reference: ACRP. “ICH E6(R2) to ICH E6(R3) Comparison.” (Jan 28, 2025) — terminology & essential records: PDF Clinical Trials Toolkit. “Summary of Key Changes in ICH E6(R3).” (Mar 25, 2025) — proportionality, QbD, safety reporting: Article PharmaEduCenter. “Key changes between ICH GCP E6 R3 and E6 R2.” (Aug 10, 2025) — structure & glossary: Blog CITI Program. “Navigating the Transition from ICH E6(R2) to ICH E6(R3).” (Mar 12, 2025) — consent & site practices: Blog IntuitionLabs. “ICH E6 (R3) Explained.” (Updated Jan 13, 2026) — rationale, data governance: Deep dive
