What if the key to transforming your health, career, and happiness wasn’t a massive overhaul, but something much simpler? What if instead of waiting for the “perfect time” to change your life, you started getting just 1% better every day?
This idea isn’t just motivational fluff—it’s backed by science and success. Dave Brailsford, the coach who led British Cycling to record-breaking victories, used a strategy called marginal gains—making small 1% improvements that, over time, compounded into extraordinary results.
And the same principle applies to your well-being.
If you’re recovering from burnout (or trying to prevent it), small, consistent shifts are your superpower. Let’s dive into how tiny, daily upgrades can create massive transformation in your health, career, and happiness.
1% Better in Health: Tiny Habits, Lasting Results
Burnout doesn’t just drain your energy—it depletes your body. You might feel exhausted, foggy, or even physically unwell. But you don’t need to overhaul your entire lifestyle overnight to start feeling better.
Instead, try small, sustainable shifts like:
· Upgrade your hydration – Just one extra glass of water a day can improve energy, digestion, and mental clarity. Trade in that extra coffee or energy drink for good old H2O.
· Move just a little more – A five-minute stretch or short walk can increase circulation, reduce stiffness, and boost mood. Going for a short walk after lunch helps regulate your blood sugar and insulin response (double bonus).
· Make one meal healthier – Swap one processed food for a whole, nutrient-rich option. Better fuel = better performance. Instead of a sugary snack, try an afternoon apple. Apple are shown to make you feel more awake.
· Sleep smarter – Go to bed just 5–10 minutes earlier. Over time, this adds up to hours of extra rest and recovery. Even better if it is at the same time every day, helping you to regulate your body’s natural day/night cycle.
📌 Imagine: A year from now, these tiny tweaks will have rebuilt your energy, resilience, and overall health—without stress or overwhelm.
1% Better in Your Career: Small Steps to Big Growth
Burnout at work often comes from feeling stuck, overworked, or unfulfilled. But small, intentional changes can shift everything:
· Start your day with a plan – Spend five minutes listing your top three priorities. Clarity cuts stress. Focus on the priorities and if you get those done, then move on to other tasks.
· One deep work session – Just 30 distraction-free minutes on an important task can boost productivity more than an entire day of scattered work. Even better, block similar time each day to do deep work during a time that works for you. For example, my best thinking and writing time is in the morning. My best meeting/networking time is in the afternoon.
· 1% better networking – One meaningful email, message, or LinkedIn connection a week can open doors to new opportunities. My business coach requires I send out 5 messages each day. It’s good practice to just put myself out there even if I don’t have anything to “sell.”
· Protect your boundaries – Say “no” to one unnecessary meeting or task. Your time is precious—guard it. Got a vague meeting invite? Ask the organizer what the outcome or decision that needs to be made, if there isn’t one, or if it doesn’t require your input say I can’t attend but feel free to send me the meeting minutes.
📌 Imagine: Over time, these small actions create major career momentum—without burnout.
1% Better in Happiness: Daily Joy, Less Stress
Happiness isn’t about waiting for big breakthroughs—it’s built in the small moments.
· Practice micro-gratitude – Write down one thing you’re grateful for each day. This rewires your brain for positivity. Just like your Instagram algorithm, what you like and focus on is what gets sent your way.
· Laugh once a day – Watch a funny clip, listen to a comedy podcast, or call that friend who always makes you smile. Laughter is a burnout antidote. Need a good laugh, check out my family’s favorite laugh out loud video by QPark (LINK).
· Take a joy break – Five minutes of something you love—reading, music, nature—can shift your entire mood. If I just have a few minutes, I step outside in my bare feet and feel the ground beneath. It’s like a quick release of stress.
· Limit negativity – Turn off notifications, step away from toxic conversations, or stop doom-scrolling, even for five minutes. If you’re still watching late night news, just stop it. It’s good to be informed but not scared into stress. Try new outlets like 1440 News or Nice News to stay informed without all the scare tactics and political theater.
📌 Imagine: A life where small, daily joys stack up into deep, lasting fulfillment.
The Compound Effect: How 1% Becomes 100%
Here’s the magic: 1% daily improvements aren’t just small, they’re exponential.
➡️ Drinking more water = more energy
➡️ One focused work session a day = career breakthroughs
➡️ Daily joy breaks = lasting happiness
This is how you recover from burnout and prevent it from returning—not with drastic changes, but with steady, sustainable progress.
Your Challenge: Start with Just 1% Today
You don’t have to wait. Pick one small shift—just one tiny upgrade—and commit to it today. Then do it again tomorrow.
🔹 What’s your 1% for today? Hit reply or drop a comment below—I’d love to hear it!
💡 Need help making your 1% shifts stick? If burnout has drained your energy, joy, or career momentum, you don’t have to figure it out alone. I help professionals like you rebuild their well-being—without stress, guilt, or overwhelm.
Let’s make your small changes add up to something life-changing. Book a free clarity call with me today and let’s start your transformation. ✨
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And if you are too burned out and overwhelmed to even begin to use any of these strategies it might be time to get some help. Find a coach, therapist, or doctor who can help you reverse out of the physical, mental, and emotional symptoms of burnout so you can get back to living in life you love.
Remember, Self-care isn’t selfish…it’s required!
Yvonne Lee-Hawkins, IPHM, is a holistic Leadership and Wellness coach, stress strategist, and writer, who spent 20 years in corporate and leadership functions. When she is not working, she loves to go on nature adventures with her family, in the Pacific Northwest where they call home. You can find out more on her website, or follow her on LinkedIn, Medium, or Instagram.
If you want some help making those 1% shifts, or with general wellness, schedule a call here.
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