What will I learn about: why broad, idealistic resolutions inevitably fail because they lack concrete action steps and leave too much room for excuses?

Understand why broad, idealistic resolutions inevitably fail because they lack concrete action steps and leave too much room for excuses.

What will I learn about: how your brain's 'autopilot' mode sustains bad habits, and why relying on your easily exhausted willpower will ultimately lead to relapse?

Discover how your brain's 'autopilot' mode sustains bad habits, and why relying on your easily exhausted willpower will ultimately lead to relapse.

What will I learn about: achieve big life goals by using 'microresolutions'—precise, highly specific behavioral tweaks that eliminate loopholes and guarantee success?

Learn how to achieve big life goals by using 'microresolutions'—precise, highly specific behavioral tweaks that eliminate loopholes and guarantee success.

What will I learn about: the art of targeting exact daily actions, such as skipping a cookie at a specific meeting, to replace unmeasurable goals with instant gratification?

Master the art of targeting exact daily actions, such as skipping a cookie at a specific meeting, to replace unmeasurable goals with instant gratification.

What will I learn about: why you must limit yourself to implementing just one or two microresolutions at a time to successfully rewire your autopilot for long-lasting change?

Find out why you must limit yourself to implementing just one or two microresolutions at a time to successfully rewire your autopilot for long-lasting change.

Small Move, Big Change

Using Microresolutions to Transform Your Life Permanently

Caroline L. Arnold

★ 4.6 / 5(30 ratings)

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Categories:

Mindfulness & Happiness Personal Development

If You're Curious About These Questions...

You should listen to this audiobook

💡What's the secret to making lasting changes in your life without feeling overwhelmed?
💡Have you ever wondered why your New Year's resolutions never seem to stick?
💡What if you could turn small, almost imperceptible changes into a roadmap for achieving your biggest goals?

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Key Takeaways from Small Move, Big Change

✓Understand why broad, idealistic resolutions inevitably fail because they lack concrete action steps and leave too much room for excuses.
✓Discover how your brain's 'autopilot' mode sustains bad habits, and why relying on your easily exhausted willpower will ultimately lead to relapse.
✓Learn how to achieve big life goals by using 'microresolutions'—precise, highly specific behavioral tweaks that eliminate loopholes and guarantee success.
✓Master the art of targeting exact daily actions, such as skipping a cookie at a specific meeting, to replace unmeasurable goals with instant gratification.
✓Find out why you must limit yourself to implementing just one or two microresolutions at a time to successfully rewire your autopilot for long-lasting change.

Learning Tools

Reinforce what you learned from Small Move, Big Change

Mind Map

Small Move, Big Change

Why Traditional Resolutions Fail+

The Power of Autopilot+

The Microresolution Strategy+

Framing and Triggers+

Real-World Applications+

Quiz — Test Your Understanding

Question 1 of 8

According to the text, why do people typically fail to keep their New Year's resolutions?

A. They lack the genetic predisposition for high self-control.
B. Their goals are often too broad, idealistic, and lack concrete steps for achievement.
C. They share their resolutions with too many friends, creating overwhelming pressure.
D. They attempt to change too many habits simultaneously on the first day.

Question 2 of 8

What is the primary reason our bad habits are so resistant to change?

A. Our brains lack the capacity to learn new routines after a certain age.
B. We spend most of our time relying on mindfulness rather than automated behaviors.
C. They are governed by our brain's autopilot mode, and breaking them requires willpower, which is a scarce resource.
D. We fail to punish ourselves adequately when we make mistakes.

Question 3 of 8

Which of the following best describes a 'microresolution'?

A. A broad, ambitious goal designed to completely overhaul your lifestyle in a month.
B. A small, specific, and actionable change in behavior rather than a broad desired result.
C. A daily meditation practice aimed at increasing overall mindfulness and reducing stress.
D. A list of at least ten minor habits to change simultaneously over the course of a year.

Question 4 of 8

How many microresolutions does the author suggest you should attempt to implement at one time?

A. Only one or two, to ensure you have the concentration and endurance to make them stick.
B. As many as possible, because small changes require very little mental effort.
C. At least five, so that if you fail at a few, you will still succeed at others.
D. One for every major area of your life (e.g., health, finances, relationships).

Question 5 of 8

When crafting a microresolution to stop eating too quickly, why is 'I will savor my food and drink' considered better than 'Chew your food slowly'?

A. It requires less mental energy to remember.
B. It utilizes positive framing, giving you permission to enjoy a pleasurable activity, which increases motivation.
C. It is a zero-tolerance resolution that leaves no room for loopholes or excuses.
D. It piggybacks on the established habit of drinking water with meals.

Question 6 of 8

What does it mean to 'piggyback' a microresolution?

A. Relying on a friend or partner to hold you accountable for your new habit.
B. Alternating between two different microresolutions every other day.
C. Attaching your new microresolution to an already established habit or routine to act as a cue.
D. Using a zero-tolerance framework to eliminate a bad habit.

Question 7 of 8

How does the book suggest using microresolutions to improve your sleep habits?

A. By resolving to sleep exactly eight hours every night, regardless of when you go to bed.
B. By setting a zero-tolerance rule against watching any television after work.
C. By completing your nighttime routine earlier in the evening, so you can go straight to bed when you feel tired.
D. By exclusively using mindfulness to force your brain into a state of sleep.

Question 8 of 8

Why are microresolutions particularly effective for combating a sedentary lifestyle?

A. They help you quickly train for a 5K race without feeling overwhelmed.
B. Even tiny, manageable increases in activity can significantly improve blood sugar and insulin levels.
C. They require you to spend at least one hour at the gym every day.
D. They ensure you burn enough calories to completely counteract a poor diet.