The 1% Shift: How Small Steps Create Big Change

I want to share a story with you. A story about airplanes, mental gardens, and how the smallest changes in your daily habits can transform your life.

Imagine an airplane taking off from New York, bound for Los Angeles. The pilot adjusts the heading by just one degree – barely noticeable to anyone onboard. But by the time the plane reaches the West Coast, it’s not in Los Angeles. It lands somewhere in Mexico.

One degree. That’s all it takes to change the destination entirely.

This principle doesn’t just apply to planes. It applies to your mind, your habits, and your life.

The Garden of Your Mind

I first heard this concept at a leadership conference in Orlando, where my mentor, Paul Martinelli, spoke about the “mental garden.”

He explained that our thoughts and habits are like seeds. What we water grows.

If you nurture self-doubt, procrastination, or negative thinking, those “weeds” will take over.

They’ll suffocate the growth of anything positive. But if you consciously water seeds of discipline, gratitude, or focus – day by day, little by little -you create a flourishing garden.

At the time, I was captivated. But the true power of this idea didn’t hit me until years later when I started applying it to my work in psychiatry.

The patients I work with don’t need drastic overnight transformations. They need small, intentional changes – 1% shifts that, over time, create entirely new mental landscapes.

The Science of Small Steps

From a psychiatric perspective, this concept isn’t just metaphorical. It’s rooted in neuroscience.

Our brains are wired for change through a process called neuroplasticity.

Every small action you take, every habit you repeat, strengthens neural pathways. Over time, these pathways become the “default settings” of your mind.

Let me give you an example.

One of my patients struggled with anxiety so severe that leaving the house felt impossible. We started with one simple step: opening the window and taking five deep breaths every morning. That’s it. No pressure to do more.

At first, it felt insignificant. But within weeks, that small practice became a foundation.

She started stepping outside for a few minutes. Then a short walk. Eventually, she was running errands with confidence.

It wasn’t magic. It was her 1% shift, repeated consistently.

Why Small Wins Matter

There’s a reason small victories feel so good: dopamine.

Every time you achieve something -even something tiny, like checking off a to-do list item – your brain rewards you with a hit of dopamine.

It’s a natural motivator that keeps you coming back for more.

This is why I always encourage patients (and myself) to celebrate the little things.

Made your bed? Victory.

Drank a glass of water first thing in the morning? Another win.

These actions may seem trivial, but they’re not. They’re seeds. And every time you water them, you’re telling your brain: This matters.

A Real-Life 1% Success Story

Let me tell you about another example, this time from the world of business.

Toyota became one of the most successful companies in the world by embracing a philosophy called “Kaizen.”

It’s the practice of continuous improvement – tiny, incremental changes that add up over time.

Employees weren’t asked to overhaul systems overnight. Instead, they were encouraged to find 1% improvements in their daily processes.

The result? Efficiency skyrocketed. Problems were solved faster. Success became inevitable.

The same applies to you.

Whether you’re a professional managing a busy career, a parent juggling endless responsibilities, or someone striving for better mental health, the secret is in those small, consistent actions.

How to Start Your 1% Shift

Here’s the beauty of this approach: it’s simple.

You don’t need to overhaul your life. You just need to focus on one tiny shift at a time.

Here are a few ideas to get you started:

• Start your day with intention: Take 60 seconds to breathe deeply and set a positive intention for the day.
• Move your body: Even a 5-minute stretch can improve your mood and energy.
• Practice gratitude: Write down one thing you’re grateful for before bed.
• Hydrate: Drink a glass of water first thing in the morning—it’s a small act of self-care.

The key is consistency. Don’t aim for perfection. Aim for progress. One percent at a time.

Your Life, One Degree at a Time

If you’ve ever felt overwhelmed by the thought of making a big change, I hope this message brings you clarity.

You don’t need to change everything at once. You just need to adjust your course by one degree.

Imagine where you could be a year from now if you made just one small shift today. Imagine the possibilities if you watered the right seeds, consistently and intentionally.

So, I’ll leave you with this question: What’s your 1% shift today?

Let’s grow your mental garden together.

One seed, one step, one degree at a time.

Warmly,

Florina