James Clear’s bestselling book Atomic Habits introduces a simple but profound idea: the concept of getting 1% better every day. This approach suggests that small, consistent improvements—though seemingly insignificant in the moment—can lead to massive transformation over time. While many people apply this philosophy to productivity, fitness, or skill development, it is just as powerful when used to enhance mental wellbeing.
The Science Behind 1% Better
Clear explains that habits compound over time, much like interest on an investment. If you improve by just 1% each day, these small changes accumulate exponentially. Over a year, this leads to a 37-fold improvement in whatever area you focus on. On the other hand, if you decline by 1% each day, you’re on a downward spiral toward struggle and stagnation.
The key takeaway? You don’t need dramatic change to improve your mental health—just consistent, small actions that add up over time.
Two Ways to Practice 1% Better
There are two distinct ways to apply the 1% better rule to mental wellbeing:
1. Improve by 1% (Adding Positive Habits)
This method involves making small, positive changes that gradually build up your mental strength and resilience. Instead of trying to overhaul your entire routine, you layer in small improvements each day.
Examples:
- Express gratitude for one small thing daily.
- Take one extra deep breath before reacting to stress.
- Spend one additional minute outside in fresh air.
- Reach out to a friend with a single kind message.
Each of these steps is easy to do, but when done consistently, they accumulate into a stronger mindset and healthier mental state.
2. Do 1% Less Bad (Reducing Negative Habits)
Another way to improve is by doing slightly less of what harms you. If completely eliminating a bad habit feels overwhelming, simply doing it 1% less can make a big difference over time.
Examples:
- Reduce negative self-talk by catching yourself once a day.
- Check social media one time less per day.
- Delay a stress-driven habit (like emotional eating) by just one minute.
- Interrupt a spiraling thought by shifting focus to something neutral or positive.
This approach helps weaken destructive habits without forcing extreme or unsustainable changes. Over time, small reductions in negative behaviors allow space for positive habits to grow.
Applying the 1% Rule to Mental Wellbeing
Mental wellbeing isn’t built overnight. It’s shaped by daily habits, thought patterns, and self-care routines. Here’s how you can use the 1% better principle to create lasting mental resilience:
1. Start with Micro-Habits
Instead of setting an overwhelming goal like “be happier” or “reduce anxiety,” focus on tiny, manageable changes. For example:
- Write down one thing you’re grateful for each day.
- Take one deep breath before responding to stress.
- Spend one extra minute in nature or sunlight.
Each of these actions is small, but done daily, they create a noticeable shift in your mindset over time.
2. Focus on Process, Not Perfection
Many people struggle with mental wellbeing because they chase big breakthroughs instead of trusting small progress. Instead of expecting immediate relief from stress, focus on small, consistent actions like journaling for two minutes or practicing mindfulness for 30 seconds.
3. Make It Easy & Sustainable
Clear emphasizes that the easier a habit is, the more likely you are to stick with it. Apply this by:
- Keeping a gratitude journal on your nightstand.
- Setting a one-minute timer for deep breathing exercises.
- Listening to an inspiring podcast while commuting.
By reducing friction, you increase your chances of long-term success.
4. Embrace the Compound Effect
One deep breath today won’t change your life. But if you practice mindfulness every day for a year, your emotional resilience will be significantly stronger. The key is trusting the process and allowing small actions to accumulate over time.
Your 1% Better Assignment
To put this into action, try this one-week challenge:
- Choose one small habit that improves your mental wellbeing (e.g., saying one kind thing to yourself, drinking a glass of water first thing in the morning, or journaling for one minute).
- Choose one small habit to reduce (e.g., checking your phone first thing in the morning, engaging in negative self-talk, or ruminating on stressful thoughts).
- Do both daily for a week—no pressure, just consistency.
- Reflect: At the end of the week, note any changes in how you feel.
By embracing the power of 1% better, you’ll gradually build a foundation of mental strength and wellbeing—one small step at a time. Are you ready to start? Let me know what habit you’re committing to this week!