top of page
Search

We All Know How Important Routine Is in Personal Development: Harnessing the Power of Small Steps, A Personal Reflection

  • Writer: david dunn
    david dunn
  • Feb 3
  • 10 min read

In my pursuit of personal growth and self-improvement, routine emerges as a cornerstone that bridges my aspirations with tangible, measurable, progress. It has also been a big struggle in my past. While many approach personal development with grand visions and ambitious goals, often biting off more than we can chew, I have found that establishing consistent routines in my life transforms my dreams into reality. As Tony Robbins (1991) aptly expresses in Awaken the Giant Within, "It's not what we do once in a while that shapes our lives, but what we do consistently" (p. 78). His insight underscores the profound impact that regular, deliberate actions have on my personal development. For years I struggled to be my own expert, trust me take the shortcut and learn from others.

Routine provides a structured framework that supports sustainable growth and meaningful change. By dedicating specific times to particular activities, we can systematically address various aspects of our personal development, from physical health and mental well-being to professional skills and emotional intelligence. Small actionable steps will lay the foundation for those “big money moves” down the road. Simply put, routines serve as a foundation for building resilience and adaptability. When faced with unexpected challenges, established routines provide a stable anchor that helps maintain forward momentum (Wood & Neal, 2007).

The relationship between routine and personal development extends beyond mere habit formation (which is a good benefit for sure); it encompasses the cultivation of discipline, the enhancement of productivity, and the creation of space for meaningful reflection and growth. By committing to small, manageable steps within a structured routine, anyone can embark on a path of meaningful transformation that yields lasting benefits across all dimensions of life. The key is you have to start small, you like a child learning to walk. Nobody comes out of the womb running.

Psychological Foundations of Routine and Habit Formation

One of my favorite aspects of my psych degree program is all the relevant information I get to consume in regards to the relationship between the science of psychology and personal development. The psychological mechanisms underlying routine and habit formation reveal solid insights into how our brains process repeated behaviors. According to Wood and Neal (2007), habits are formed through a three-step loop: cue, routine, and reward. Put that on an index card for easy access down the road when you need a reminder.  This neurological pattern begins with a trigger (cue) that initiates a specific behavior (routine), followed by a positive reinforcement (reward). In my current career as an addictions counselor this is highly relevant as it is the foundation for an addiction to develop in a person's life. Over time, this loop becomes increasingly automatic, requiring less conscious effort and willpower to execute. For some its the key to unlock the needed mechanism to excel and for others its cycle of downward momentum as they spiral into addiction. That's how powerful this pattern is.

Research has shown that routine behaviors physically alter brain structures, neuroplasticity. Lally et al. (2010) found that new behaviors typically require an average of 66 days to become automatic. During this period, the brain undergoes significant changes, particularly in the prefrontal cortex and basal ganglia, as neural connections strengthen and optimize. These findings align with Robbins' (1991) observation that "Repetition is the mother of skill" (p. 112), highlighting how consistent practice rewires our brains to make desired behaviors more natural over time.

Behavioral psychology emphasizes the importance of small, incremental steps in establishing effective routines. Duhigg (2012) introduced the concept of "keystone habits," which are small changes that trigger widespread positive effects across various areas of life. For instance, implementing a simple morning exercise routine might lead to improved eating habits, better sleep patterns, and increased productivity throughout the day. Think of keystone habits like a single drop of water hitting the surface of a still pond. That one small drop creates ripples that spread outward, touching everything in their path. Just as a simple routine—like morning exercise—can quietly set off positive waves across your entire day, small changes can create a chain reaction of transformation. This phenomenon is supported by research showing that successful habit formation depends on starting with manageable, achievable actions rather than attempting drastic transformations all at once (Lally et al., 2010). Simply don't bite off more than you can chew. IIn the past I have very often done this and it has never worked out to my benefit. 

Additionally, the psychological benefits of established routines extend to enhanced cognitive function and emotional regulation. A longitudinal study by Verplanken and Wood (2006) demonstrated that individuals with strong routine patterns exhibited greater psychological well-being and reduced stress levels compared to those with inconsistent daily practices. This finding resonates with biblical wisdom found in Proverbs 21:5, which states, "The plans of the diligent lead surely to abundance, but everyone who is hasty comes surely to poverty," emphasizing the value of steady, purposeful action over impulsive attempts at change.

The Real Transformative Power is in Small Steps 

The cumulative impact of small, consistent actions manifests profoundly in personal development. Considering my own case, three years ago I committed to reading just ten pages of professional development literature each evening. Within a year, this simple routine exposed me to over fifty books on leadership, strategy, and innovation, elevating my own expertise and positioning myself for future improvement.

Research conducted by Gardner et al. (2016) on physical fitness revealed that individuals who incorporated minimal daily exercise routines—such as ten minutes of walking—experienced measurable improvements in cardiovascular health and overall well-being within eighteen months. Similarly, Neff and Germer (2013) found that individuals who practiced just five minutes of daily meditation reported notable reductions in stress and anxiety levels after twelve weeks. These are simple examples that illustrate how small beginnings can naturally evolve into more comprehensive lifestyle changes without overwhelming us. My physical fitness routine is garbage, honestly, it is. I find it is easier to maintain my momentum though if I focus on small steps and short but effective workouts. My goal isn't to gain or sculpt, it's simply to live healthily and maintain my long-term cognitive function.

Professional development also benefits from small, consistent actions. A study by Macnamara et al. (2014) revealed that software engineers who dedicated thirty minutes daily to coding practice achieved significantly higher proficiency levels than colleagues who engaged in infrequent, intensive study sessions. Each completed action, no matter how minor, generates a sense of accomplishment that fuels further engagement, creating a virtuous cycle of motivation and achievement (Amabile & Kramer, 2011).

One of my favorite authors, James Clear, writes about his journey detailed in Atomic Habits (2018), offers another compelling example. After a severe sports injury, Clear rebuilt his life by focusing on tiny improvements. Simple habits, like making his bed every morning, gradually led to broader changes in his personal and professional life. His success highlights the research-backed idea that small, incremental changes can lead to exponential growth over time (Sheldon & Lyubomirsky, 2006).

Overcoming Obstacles and Maintaining Momentum Through Your Routines

Despite the proven benefits of routine, and I think we can all agree they add value to our lives, we often frequently encounter barriers that threaten to disrupt our established patterns. Folkman and Moskowitz (2004) found that during periods of acute stress, individuals often experience a regression, a lapse, to less productive behaviors. However, those who maintain even minimal elements of their routine demonstrate greater resilience and quicker recovery. In the addictions field when an individual returns to active substance use we call this a lapse or a relapse. The difference between a lapse and a relapse is a lapse is a single use and the return to active recovery. A relapse is a loss of control and a return to active addiction. You will experience setbacks and lapses, it is up to you to let these setbacks be a lapse or a relapse.

To sustain routines amid disruptions,  many experts recommend implementing "anchor habits"—core practices that remain constant regardless of circumstances (Neal et al., 2012). For example, you might commit to maintaining your morning meditation practice even during travel or illness, using this anchor habit as a foundation for rebuilding other routines when conditions improve. Social support systems also play a crucial role; Cohen and Wills (1985) found that individuals with strong accountability networks were more successful in maintaining their routines during challenging times. I'll relate this back to addiction, recovery, and my own personal journey. Krentzman, A. R. et al (2010) provide solid research that shows that three or more AA/NA meetings per week were optimal and associated with complete abstinence. I need no more proof than this to convince me accountability is an essential part of anyone's journey towards success.

Revisiting my earlier point your routine will inevitably break down, Hagger and Luszczynska (2014) suggest adopting a "restart mindset," viewing lapses as temporary rather than permanent failures. Implementing "mini-routines" during recovery periods, such as committing to just five minutes of an exercise routine, helps rebuild momentum gradually. Additionally, environmental engineering can support routine maintenance. Verplanken and Wood (2006) highlight the effectiveness of designing physical spaces to support desired behaviors, such as placing workout clothes beside the bed or keeping healthy snacks visible. Environmental engineering is an often overlooked behavioral modification tool.

Another critical factor for me in overcoming obstacles is the ability to adapt routines to changing circumstances. My life is full of intermittent moments of peace and chaos, highs and lows, slow walks and outright exhausting sprints. Research by Orbell and Verplanken (2010) on habit flexibility demonstrates that individuals who develop multiple cues for triggering their desired behaviors—such as exercising either in the morning or evening depending on schedule constraints—are more likely to maintain their routines long-term. This flexibility prevents the "all-or-nothing" mentality that has often led me, and many others, to the complete abandonment of habits when perfect conditions cannot be met. Its almost as if there is a reservation lurking somewhere int he dark recesses of our minds just waiting for the right time to rear its head and allow us to justify failure. 

What Does it Take to Build a Personal Development Routine:  Some Practical Strategies for Success

Creating an effective personal development routine requires aligning your intentional actions with intrinsic, deep-rooted, motivations. Sheldon and Lyubomirsky (2006) emphasize the importance of setting goals that resonate with core values and strengths. Begin by selecting three to five key areas for development—such as physical health, professional skills, or emotional intelligence—and design specific, measurable actions for each domain. Consider a tool like the SMART Goal framework.

Structure your routine around your natural energy cycles. Some people are not 5 am early risers and if if they choose to wake up at 5 am and head for the gym their chances of long-term success are significantly hampered. One would do better to simply wake up early and find ways to enjoy the morning to get the early riser routine established and then after that routine is solidified they can begin to add other routines such as heading to the gym or embarking on that 5-mile jog. You need to understand your natural rhythm and learn how to leverage that towards your success.  Roenneberg (2012) highlights the importance of aligning tasks with your circadian(sleep) rhythm to optimize performance and consistency. Incorporate elements of accountability and measurement into your routine to maintain motivation and track progress. Additionally, consider strategies like starting small and building gradually, using technology to track progress, and creating a consistent morning ritual. Reflection and celebration of small wins are equally important in reinforcing positive behaviors and sustaining motivation.

The Role of Mindset, Mindset, Mindset

An often overlooked aspect of personal development is the role of mindset in sustaining routines. Carol Dweck’s (2006) research on fixed versus growth mindsets, extremely enlightening, highlights the importance of believing in one’s ability to improve through effort. Individuals with a growth mindset are more likely to persist in the face of challenges and view setbacks as opportunities for learning rather than failures.

Tony Robbins (1991) echoes this sentiment in Awaken the Giant Within, stating, "The way we perceive and interpret events shapes our reality" (p. 145). By cultivating a positive and growth-oriented mindset, individuals can overcome obstacles and maintain momentum in their personal development journey.

Wrapping it Up

Our journey of personal development is fundamentally shaped by the self-discipline we exhibit, part of this is the execution of carefully crafted routines. In this article, I've pulled together academic research, psychological insights, and real-world experiences converge to highlight the transformative power of small, consistent actions. As Robbins (1991) reminds us, "Small progress is still progress" (p. 156). By chasing after and embracing routine, individuals unlock their potential for continuous growth and self-improvement, fostering resilience, enhancing productivity, and cultivating a deeper sense of purpose.

Through the implementation of small steps, even the tiniest of ones, the maintenance of momentum despite obstacles, and the alignment of routines with intrinsic motivations, anyone can achieve meaningful transformation. The key lies in recognizing that personal development is not about perfection but about persistence. As I've often said when dealing with other people in recovery, “It's about progress, not perfection”. Finally As Proverbs 21:5 wisely states, "The plans of the diligent lead surely to abundance," underscoring the timeless value of consistent effort in achieving lasting success.




References

Amabile, T. M., & Kramer, S. J. (2011). The progress principle: Using small wins to ignite joy, engagement, and creativity at work. Harvard Business Review Press.

Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310–357. https://doi.org/10.1037/0033-2909.98.2.310

Duckworth, A. L., Peterson, C., Matthews, M. D., & Kelly, D. R. (2007). Grit: Perseverance and passion for long-term goals. Journal of Personality and Social Psychology, 92(6), 1087–1101. https://doi.org/10.1037/0022-3514.92.6.1087

Duhigg, C. (2012). The power of habit: Why we do what we do in life and business. Random House.

Folkman, S., & Moskowitz, J. T. (2004). Coping: Pitfalls and promise. Annual Review of Psychology, 55, 745–774. https://doi.org/10.1146/annurev.psych.55.090902.141456

Gardner, B., Rebar, A. L., & Lally, P. (2016). Habit formation and behavior change. In Handbook of behavior change (pp. 1–15). Cambridge University Press.

Hagger, M. S., & Luszczynska, A. (2014). Implementation intention and action planning interventions in health contexts: State of the research and proposals for the way forward. Applied Psychology: Health and Well-Being, 6(1), 1–47. https://doi.org/10.1111/aphw.12017

Kauffman, S. (2000). Investigations. Oxford University Press.

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674

Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717. https://doi.org/10.1037/0003-066X.57.9.705

Macnamara, B. N., Hambrick, D. Z., & Oswald, F. L. (2014). Deliberate practice and performance in music, games, sports, education, and professions: A meta-analysis. Psychological Science, 25(8), 1608–1618. https://doi.org/10.1177/0956797614535810

Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28–44. https://doi.org/10.1002/jclp.21923

Robbins, A. (1991). Awaken the giant within: How to take immediate control of your mental, emotional, physical and financial destiny! Simon & Schuster.

Roenneberg, T. (2012). Internal time: Chronotypes, social jet lag, and why you’re so tired. Harvard University Press.

Sheldon, K. M., & Lyubomirsky, S. (2006). How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves. The Journal of Positive Psychology, 1(2), 73–82. https://doi.org/10.1080/17439760500510676

Verplanken, B., & Wood, W. (2006). Interventions to break and create consumer habits. Journal of Public Policy & Marketing, 25(1), 90–103. https://doi.org/10.1509/jppm.25.1.90

Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863. https://doi.org/10.1037/0033-295X.114.4.843

Krentzman, A. R., Robinson, E. A., Moore, B. C., Kelly, J. F., Laudet, A. B., White, W. L., Zemore, S. E., Kurtz, E., & Strobbe, S. (2010). How Alcoholics Anonymous (AA) and Narcotics Anonymous (NA) Work: Cross-Disciplinary Perspectives. Alcoholism Treatment Quarterly, 29(1), 75–84. https://doi.org/10.1080/07347324.2011.538318

 
 
 

Recent Posts

See All

댓글


©2018 by David A. Dunn. Proudly created with Wix.com

bottom of page