One of the biggest reasons diets fail is that we try to change too much all at once. We get into the mindset that we have to turn everything on its side and push ahead for the duration of the diet. How sustainable is that? How realistic is it to eat diet bars or drink diet shakes for the rest of our lives?

I learned that micro changes or swaps are the best way to set yourself up to make lasting changes. The wonderful thing is that when you split your goals up, it will lead to more and more positive micro changes as you go along.

Let’s take a closer look at micro changes and how they can be sustainable and replicable. Micro changes are minor but powerful adjustments that can significantly impact our lives. While we often focus on making big changes to improve our well-being, research from Harvard suggests that small, consistent changes have the most significant impact in the long run.

Just as one positive micro change can lead to more, so too can negative ones. Have you ever noticed that when you have one potato chip, before you know it, the bag is empty. Feel bad about it? You might as well have ice cream, too. Then, you don’t feel like exercising, so you put that off. It’s like a downward spiral.

I’d rather be on that upward spiral. It’s much more gratifying.

The study conducted by Harvard researchers looked at the impact of micro changes on a group of individuals who were asked to make small adjustments to their daily routines. Participants were asked to choose one area of their life where they would like to see improvement, such as exercise or diet. They were then instructed to make small changes in that area to see the outcomes.


Their choices were as simple as taking the stairs instead of the elevator or replacing sugary drinks with water. Participants were encouraged to stick with these changes/swaps for a month and to track their progress using a daily journal.

At the end of the study, participants reported feeling happier and more fulfilled in their lives. They also reported feeling more motivated to make additional changes in their lives. There’s that upward spiral!

So, why do micro changes work so well? One reason is that they are easy to implement and require little effort. When we try to make significant changes, such as starting a new exercise routine or completely overhauling our diet, we often become overwhelmed and give up before we see any real progress. Micro changes or swaps, on the other hand, are small enough to easily incorporate them into our daily routines without feeling overwhelmed, deprived or stressed.

Another reason micro changes are effective is that they create a sense of momentum. When we make a small change and see positive results, we are more likely to continue making additional changes. This can create a positive feedback loop where we feel more motivated to make positive changes in other areas of our lives. There’s a quote from Martha Beck that I like to say to myself to encourage positive loops. “The way we do one thing is the way we do everything.”


Food swaps and micro changes quickly become habits. When something is a habit, we don’t think about it. The less we think about something, the easier it becomes, moving it into a natural and easy choice for us to make. We make this new micro change or swap familiar. One of the rules of the mind is that we tend to prefer familiar things and move away from the unfamiliar. So, by familiarizing these new healthier choices, your mind will quickly and easily move you towards them.

Finally, micro changes are effective because they are sustainable. When we make small changes that are easy to maintain, we are more likely to stick with them in the long run. This can significantly improve our lives over time without drastic changes. Imagine setting a goal of adding one more serving of vegetables per day. That’s doable. That’s easier than saying you’re going to eat seven servings of vegetables daily.

In conclusion, micro changes and swaps are a powerful tool for improving our well-being. By making minor adjustments, food swaps and micro changes to our daily routines, we can create a sense of momentum and build positive habits that will have a lasting impact on our lives. Whether you’re taking a hint from Harvard’s research and using the stairs instead of the elevator or replacing sugary drinks with water, every small change can make a big difference in our overall health and happiness.

I’ve created a free guide to my top 5 favorite food swaps for you as a starting point for small actionable changes you can make.