The One Thing Rule
What’s the single most effective method for making lasting lifestyle changes? The ONE Thing Rule.
Here’s how it works:
Choose one goal - this is your one thing!—and make it the only change you focus on for one day.
Set a SMART Goal
You’ve probably heard of SMART goals—they’re:
Specific
Measurable
Achievable
Relevant
Timed
They work. And they work even better when paired with the ONE Thing Rule.
For example, “Live healthier” is a great aspiration, but it’s not quite SMART. Narrow it down. A SMART goal might be:
“I want to live healthier by drinking 8 glasses of water today.”
Now that’s a clear, focused target. If that goal doesn’t feel right to you, tweak it. Choose something meaningful and manageable for where you are right now. Take a look at our playbook if you need inspiration on areas for wellness.
One Area, One Action
There are many paths to healthy living. Have you heard of the Wellness Wheel? It includes dimensions like physical, emotional, social, and nutritional wellness. If nutrition is your focus. Here’s a SMART goal:
“I’ll eat vegetables as my afternoon snack three times a week for the next month.”
Simple, clear, and achievable. That’s your ONE THING! Notice how this one thing spans multiple days each week and into months. This is one way to elongate your goal into more of a habit or lifestyle change. If you begin with the one day at a time approach and are successful, you’ll build self efficacy. You’ll start to believe you can do this! Believing in yourself is a huge piece for many people. There is then a natural progression into setting up SMART goals that are a little longer timeframe. The longer timeframe helps us begin to practice the change and create a habit. Habits are great because we don’t have to think or try so hard.
Set Yourself Up for Success
Success starts with planning. What vegetables will you eat? What dips or seasonings will keep things interesting? Be realistic—choose something you enjoy. If you hate bell peppers and hummus, don’t force it. If you love cucumbers and tzatziki, start there.
You can always switch it up later, but keep your options narrow at first. Find one or two that will fit with your life and preferences. Building a habit takes repetition and consistency.
Expect Bumps—and Keep Going
What happens if you start dreading your vegetable snack? That’s OK!! Change it up. This is a healthy lifestyle, not a life sentence.
Try carrots and dip or broccoli and peanut butter (surprisingly good, but go easy on the PB!). If one day you forget your snack and reach for a Snickers or a muffin instead? Oops. Acknowledge it. Reconnect with your goal. Forgive yourself—and move on. No negative self talk required.
Now, If that happens three days in a row and you’re reaching for the candy bar when there was an apple nearby, it may be time to reassess your goal. Is it the right one for you? Is it still realistic? If it is still a good goal and one you want to pursue think about the emotions going on. Yes, you were busy, forgot your snack and if you didn’t have that candy bar you might have passed out. So that happened a few times. You are still a good person, but you slipped. Let’s avoid negativity and approach it like a detective. Deep down you know what happened and why it repeated, but is there more to it? What are your emotions telling you? Was stress the driver of the decision? Remember the apple? If you made the candy bar choice when the apple was available, be real with yourself. What emotions and thoughts were you having? The evidence may suggest something, but this case is still open! After revealing a bit more we may decide to realign with this goal or modify it a bit. Let’s say we did not change a thing, but chose to stay the course and continue.
Eventually, prepping and enjoying your veggie snack will become automatic. Time to celebrate!
Celebrate Your Progress
If you’ve been consistent with your ONE Thing for several weeks or months, celebrate the win! Share your success with a friend, treat yourself to a yoga class (I know of a few good ones), or reward yourself in a non-food way. Repeat non-food way.
Progress is progress! Even if you don’t see weight loss or dramatic changes, those wins matter. They build momentum and self efficacy. It’s the belief in yourself and your ability to do hard things. Small wins add up over time to create a healthier you!
Take the First Step—One Thing at a Time
Life is a journey. Change happens one day, one choice, and one thing at a time.
If you’d like help choosing or refining your ONE Thing—or you want guidance on SMART goals—schedule some wellness coaching sessions. I’m here when you are ready.
Take Care & Be Well,
Megan Sol
Founder
