The Power of 1%: Why Small Wins Lead to Big Changes (Day 23)

We all want to improve. But most of us go about it in a way that almost guarantees we’ll fail.

We try to change everything at once. We overhaul our routines, create new habits and set unrealistic short term goals. And when the change doesn’t stick, we blame ourselves. We think we’re lazy, undisciplined or not cut out for it.

But what if the problem isn’t you? What if the problem is how you think change is supposed to happen?

That’s where the 1% mindset comes in.

At its core, the 1% mindset is a way of living that asks a simple question:

“How can I get just a little bit better today?”

Not 50% better. Not a complete reinvention. Just 1%.

It’s about tiny, consistent improvements that compound over time. It's about making progress feel winnable, even on your worst days. And it’s one of the most powerful shifts I’ve made in my own life.

Why the 1% Mindset Works

The 1% mindset sounds almost too simple to work. But that’s exactly why it does.

Big change feels inspiring, until it starts to feel overwhelming. Because when you try to jump from where you are to where you want to be in one move, the resistance kicks in. The brains alarm system realises how much effort this is going to take and shuts it down. Before long, you give up or go back to what’s familiar.

But 1%? Your nervous system can handle that.

It feels winnable, even on your bad days. You don't face any big resistance and it keeps you moving forward without requiring massive energy or motivation. And once you start stacking those 1% improvements, they compound faster than you’d expect.

The best example of this in my own life has come from training.

From 180kg to 250kg: The Real Power of 1%

Years ago, I pulled a personal best deadlift of 180kg. It felt like a major milestone, but I had a new number in my head: 250kg.

At first, that goal seemed far off. I had no plan to get there other than “keep training hard.” But when I look back at how I got there, the path wasn’t marked by breakthroughs or huge jumps. It was a slow, steady climb — session after session, training block after training block..

The progress often came in small 2.5kg increments.

Tiny changes that didn’t feel like much at the time. But they were part of a system. I wasn’t trying to hit a personal best every week, I was trying to get a little better. And that mindset allowed me to stay consistent, even when it didn’t feel like much was happening.

There was a period, though, when things completely stalled.

I was training hard, following a solid powerlifting program, but my lifts weren’t moving. I was frustrated. And unsure what to do next. That’s when I doubled down on the 1% mindset — not just in lifting more weight, but in everything around the lift.

I started asking different questions:

• “How can I improve my recovery by 1%?”

• “Is there a 1% improvement I can make in my nutrition?”

• “Could I change something in my technique?”

• “Is my training volume optimal?”

Those questions led me to realise something: my technique was holding me back. It was the bottleneck. And once I saw that, I had something to work on. I signed up for a coaching site with some of the world’s best powerlifting teachers. I watched hours of content. Took notes. Started experimenting.

At first, the changes were subtle.

I learned how to brace more effectively for squats and deadlifts. Adjusted my bench press arch to create a stronger, more stable base. Discovered how to use leg drive more efficiently and how to push and pull through the deadlift. These weren’t massive shifts. But they added up. Over time, I broke through the plateau. I hit a 200kg squat and a 140kg bench press, two numbers I’d been chasing for years.

And it all came from focusing on 1% improvements.

The 1% Rule Applies Everywhere

This mindset isn’t limited to lifting, it’s something I’ve started applying to almost everything.

Some days, I’ll pause and ask:“ How could I be 1% more productive today?”“What would a 1% improvement in my diet look like this week?”“Is there something I can tweak to make my writing process 1% smoother?”

It doesn’t sound revolutionary. But it gives me a practical way to stay engaged in the process, to keep evolving even when I don’t feel at my best. When we think in terms of massive transformation, we often wait for the perfect moment. But when we think in terms of 1%, the perfect moment is right now. There’s always a small way forward.

Why Big Change Often Fails

I used to live in an all-or-nothing mindset .If I wasn’t training hard, eating clean, meditating daily, and hitting all my goals, I felt like I was falling behind. But the truth is, that mindset wasn’t helping me — it was burning me out.

Big change sounds bold. But it rarely sticks.

It’s like trying to sprint a marathon. You might get ahead early, but you’ll collapse before the finish line.

The 1% approach doesn’t give you a head start, it gives you staying power. It keeps you moving forward, even when motivation dips. And that consistency is what actually creates long-term progress.

Not All 1% Improvements Are Equal

It’s also worth saying: not every 1% improvement has the same impact.

When I was stuck in my deadlift plateau, improving sleep might’ve helped a little — but fixing my technique helped a lot. That’s the difference between making any improvement and finding the right one.

When you hit a wall, don’t just ask how to push harder. Ask what the bottleneck is. Look for the weak link in the system.

That’s where the highest-leverage 1% lives.

And that’s often what opens the next level of growth.

Always Be Improving

One of the most freeing shifts I’ve made in recent years is letting go of the need to get everything right. I no longer expect myself to operate at 100% all the time. I just ask: Can I get a little better today?

Sometimes that means going to bed 30 minutes earlier. Sometimes it means listening more closely in a conversation. Sometimes it means showing up to write when I don’t feel like it.

It’s not glamorous. But it builds something real.

And the longer I live this way, the more I trust that the big changes I used to chase, will take care of themselves if I just keep stacking the small ones.

So if you’re feeling stuck, or like your goals are too far away, don’t wait for the perfect time.

Ask yourself:

Where’s can I show up 1% better today?

And start there.

Adam