"Habits are the compound interest of self-improvement."

- James Clear, "Atomic Habits"

Starting with the Small

for Big Functional Impact

Today, let's look at something that often gets overlooked in our functional wellness: the power of the small. Yep, those tiny tweaks in our daily routines, diets, and environments that might seem insignificant can actually pack a serious punch when it comes to our health and functional wellness.

The Lowdown on Habits

First up, let's talk habits. We all have them, right? Whether it's hitting snooze one too many times or reaching for that extra cup of coffee, our daily routines shape our lives more than we realize. But fear not, because harnessing the power of small habits can set us on a path to improved well-being. James Clear's book "Atomic Habits" highlights this concept in an amazing way. Small decisions over time make big behavioral changes. For me, an example of a small change from drinking my dailly sweet tea, was the shift of gradually leaving out small increments of sweet tea and filling the rest of the way with unsweet tea. When I kept gradually making small steps over time, eventually 1/2 of my glass was unsweet, and I noticed my body actually felt better. Or taking just a one minute quick stretch break every half hour to combat that poor desk posture can actually change how well you breathe! It's the little things that add up and make a big difference over time.

Fueling Your Body Right.......But I'm Not Talking About a Diet

Now, let's talk about what's on your plate, and I don't mean the diet you choose. The "power of the small" lies in the presence or absence of what is in or on your food.

Dodging Environmental Toxins

Next, let's talk the stuff in our environment that we don't often see: toxins. We're surrounded by them, from air pollution to household chemicals, and they can take a toll on our health without us even realizing it. Small things can make us very sick, from sulfur from paper mills to heavy car exhaust to mold. But, there are small steps we can take to minimize our exposure. Opting for natural cleaning products, purifying the air in our homes, and choosing organic, unwaxed produce (stay away from Apeel) when possible are all ways to give avoid and remove toxins, creating a healthier living environment for ourselves and our loved ones.

Making Work a Pain-Free Zone

Now, let's talk about the daily grind—literally. If you're like many of us, you spend a good chunk of your day glued to a desk, computer screen, or in your car. But did you know that small ergonomic changes can make a world of difference when it comes to preventing those pesky aches and pains? Raising your desk chair to where your hips/knees are at 90 degrees, maybe 1-2 inches, can change your posture and reduce your low back pain for the whole day! Positioning your monitor at eye level, and taking regular breaks to stretch and move around can help keep those muscles happy and your productivity levels soaring. Small choices make instant improvements

Small Changes for a Happy Back

Last but not least, let's talk about footwear. Yep, you heard me right—shoes can play a big role in your overall health and comfort, especially when it comes to back pain. Choosing shoes with heels that are even 1/2 inch to 1 inch shorter heel can help reduce pain in your lower back by 50% or more! So next time you're choosing your shoes, keep your spine in mind and opt for comfort and support over style alone. (Barefoot shoes are biomechanically, orthopedically and neurologically the best; but you may have to make SMALL STEPS to progress down to those.)

Let's Wrap Up

Small changes make big impact. Whether it's tweaking your habits, fueling your body with cleaner foods, dodging environmental toxins, making ergonomic changes at work, or stepping into the right shoes, every little adjustment adds up to a healthier, happier you. Make small changes to your routines and your environment to start to FUNCTION BETTER LONGER.