ThriveHer Podcast: Episode 17

🎙 The 1% Habit Shift: Tiny Changes, Massive Results

Are Big Goals Overwhelming You? Try This Instead.

Ever set a big goal—like drinking more water, exercising daily, or finally sticking to a morning routine—only to lose momentum after a week or two?

You’re not alone. The problem isn’t you—it’s the way we’ve been taught to approach change.

In this episode, Rochelle reveals the power of the 1% Habit Shift—a science-backed strategy that helps you create sustainable habits without burnout. Learn how to:

✅ Stop relying on motivation and start building habits that stick.

✅ Use The Habit Loop to make new behaviors automatic.

✅ Understand how tiny, 1% shifts compound into life-changing results.

💡 Plus, Rochelle shares an inspiring real-life success story and three simple strategies you can start today.

✨ Resources Mentioned in This Episode:

📖 Book Recommendations:

• Atomic Habits by James Clear – Get it here
• The Power of Habit by Charles Duhigg – Get it here

📚 Research & Studies:

• Aggregation of Marginal Gains (British Cycling Team Success Story) – As referenced in Atomic Habits by James Clear.
• 66-Day Habit Formation Study – European Journal of Social Psychology.
• How Beneficial Habits Improve Life Outcomes:
• Galla BM, Duckworth AL. More than Resisting Temptation: Beneficial Habits Mediate the Relationship Between Self-Control and Positive Life Outcomes.
• Journal of Personality and Social Psychology. 2015 Sep;109(3):508-25.
• 🔗 DOI: 10.1037/pspp0000026

💡 Join the Conversation:

We’d love to hear your takeaways! Share your progress with us in the ThriveHer Tribe, and let your story inspire other women to thrive.

💬 What’s one small, 1% habit shift you’re committing to this week? Drop it in the Tribe and let’s support each other!

🔔 Don’t Miss Next Week’s Episode:

Next week, we’re tackling Intuitive Eating—What It Really Means & Why It’s a Game-Changer. We’ll break down the science behind listening to your body, ditching diet rules, and building a healthier relationship with food. Make sure you subscribe so you don’t miss it!

📣 Call to Action (CTA):

👉 Join the FREE ThriveHer 30-Day Micro-Habit Revolution and start creating habits that actually last! Get daily habit prompts sent straight to your WhatsApp and the support of an incredible community. Sign up now at ThriveHer.VIP!

🎙️ Leave a Review:

If you loved this episode, please leave a review and share it with a friend who needs a fresh start. Your support helps more women discover ThriveHer!

Welcome to the ThriveHer podcast, where we empower women to take control of their unique health conditions and wellness journey during perimenopause and beyond.

Our goal is to help you dream big and reach your fullest potential in every part of your life.

Each week, the podcast dives into expert insights, natural solutions and inspiring stories to support you on your journey.

And now, here's your host, your no nonsense naturopath, Rochelle Wade.

Hello.

Hello, everyone, and welcome back.

How many of you have started a new habit?

Whether it's drinking more water, exercising regularly, or meditating, only to lose momentum after a week or two, you start strong.

You're all in.

And then life happens.

Work gets busy, the kids need your attention, or you just feel too tired.

And then suddenly those big, bold changes you were so excited about feel overwhelming.

And then you stop.

You're back to square one.

Does this sound familiar?

Because let me tell you, you're not alone.

And more importantly, this isn't your fault.

The problem isn't you.

It's the way we've been conditioned to approach change.

Society tells us this idea that massive transformation requires big all or nothing actions.

Now, whether it's diet culture telling us to cut out entire food groups overnight, or fitness challenges expecting us to work out two hours a day, the narrative is always the same.

Go big or go home.

But let's be real.

How sustainable is that?

Look, big goals are great, but when they feel too overwhelming or unrealistic, we give up.

That's not because we're lazy, but because our brains are wired to resist change that feels hard or threatening.

And that's exactly why I love Today's topic, the 1% habit shift.

This simple, yet powerful concept actually flips the script on how we approach change.

Instead of focusing on drastic actions, it's all about making tiny, consistent improvements.

Just 1%.

These small shifts might feel insignificant at first, but over time, they compound into massive results.

Think of it this way.

What if instead of trying to climb the entire mountain today, you just focused on taking one small step?

What if instead of trying to overhaul your entire routine, you just make one tiny tweak?

Like drinking one extra glass of water or walking five minutes more, or just taking a deep breath before responding to a stressful email.

The Beauty of the 1% habit shift is that it feels doable.

It creates progress without the pressure.

By the time we finish speaking today, I'm hoping you know exactly how to approach this and make it work for your own health, your habits, and your life.

I promise it's going to feel Achievable.

Let's talk about why small, consistent changes are so effective.

You might be wondering, can 1% really make that big of a difference?

And my answer is, yes, absolutely.

There's actually a fascinating concept.

Fascinating because I'm a nerd.

Called the aggregation of marginal gains.

Now, of course, this sounds a little technical, but it is actually the secret behind some of the most incredible success stories in the world.

Let me tell you one of them.

They hadn't had any big wins in over a hundred years.

They then hired a coach, Sir Dave Brailsford, who had a totally different approach.

Instead of focusing on massive overhauls, he focused on making tiny improvements.

Just 1% in every area.

They adjusted bike seats for better comfort.

They improved hand hygiene to prevent illness.

They even tested different pillows to improve athlete sleep quality.

None of these changes were dramatic, but together, they added up.

And the result?

Within just a few years, the British cycling team went on to dominate the Olympics and the Tour de France.

This same principle applies to your health and habits.

When you focus on improving by just 1%, whether it's drinking an extra glass of water, walking five minutes more, or prepping one healthy stack, you create momentum without overwhelming yourself.

Those small steps add up to big results.

As I said before, I'm a bit of a nerd.

Did you know that if you improve just 1% every day for a year, you'll be 37 times better by the end of it?

That's the power of compounding.

It's not about perfection.

It's about showing up and making intentional choices every single day.

Take a moment to think about one area in your life where you feel stuck.

What's one small tweak a 1% improvement you could make right now, this week?

Hold on to that thought as we move forward.

Okay, so now you know why small changes matter.

But do you actually turn these small changes into a sustainable habit that sticks?

The way we do this lies in something called the habit loop.

This concept is from a book called the Power of Habit by Charles Duhig.

And it breaks every habit down into three parts.

Number one, the cue.

That is the trigger that reminds you to start the habit.

Secondly is the routine, and that's the action that you take.

And thirdly is the reward.

That's the positive outcome that reinforces the habit.

So let's break this down with an example.

Say your goal is to drink more water.

Your cue might be something like, you place your water bottle on your desk where you can see it.

Your routine might be every time you sit down at your desk, you take a sip and your reward is that you feel refreshed.

And maybe you can give yourself a little mental high five for staying hydrated.

Now, the reason that it works is that your brain loves rewards.

Every time you complete a habit, your brain releases dopamine, and that's our feel good hormone.

That's why you're more likely to stick with a habit if it feels rewarding, even in small ways.

So the trick, start small.

Don't commit to drinking a litre of water on day one.

Start with one glass.

Once that becomes second nature, build on it.

And that's how you create the momentum without burning out.

So what's that one habit you've been wanting to build?

Break it down into the smallest, most manageable versions of it.

Write it down or say it out loud.

You've just taken the first step.

While you think about that, I want to share a quick story about one of my clients, Sarah.

When we first started working together, she was feeling drained, overwhelmed.

Her goal was to have more energy, but the idea of overhauling her routine felt impossible.

So we started with one tiny shift, and that was drinking a glass of water before her morning coffee.

That one small habit gave her the confidence to make another tiny change, which was adding a five minute stretch after lunch.

Over time, those small steps snowballed into bigger changes.

Today, Sarah has a routine that includes daily walks, prepping healthy snacks and prioritising her sleep.

Now, the best part about this, it never felt overwhelming.

Each change was small.

But together they created a massive transformation.

Big results come from small, consistent steps.

It's not about doing everything, it's about doing something consistently.

Now that you've picked your 1% shift, let's talk about how to keep going.

Here are three tips to make sure your habits stick.

Firstly would be to track your progress.

Use a checklist or an app or even sticky notes to log your wins.

Seeing your progress builds motivation.

Another good trick is to anchor your habit.

Pair it with something you already do.

For example, stretch while your coffee brews, or meditate after cleaning your teeth.

And very importantly, celebrate every win.

Don't hold back on those mental high fives.

Science shows positive reinforcement strengthens habits, so celebrate every forward step.

Research tells us that it takes habits an average of 66 days to stick.

The key is consistency, not perfection.

Now, if you're ready to start making these shifts, join our free ThriveHer 30 day microhabit revolution that's starting this February.

It's simple you'll get a daily habit prompt straight to your WhatsApp plus access to the ThriveHer tribe for support and accountability.

So I'd love you to head to ThriveHer VIP and I'll also give you the link in the show notes.

Also, you won't want to miss next week's episode where we are going to have a look at intuitive eating which is a game changing approach to reconnecting with your body and transforming your relationship with food.

Until next time, keep believing in yourself, keep striving for more and keep thriving because your best life is just ahead.

It.

Thank you for joining us on.