Just Do One Thing: How Small Changes in Therapy Lead to Big Growth
When thinking about starting therapy, it might feel overwhelming to imagine that sweeping and immediate changes are just around the corner—overhauling habits, shifting perspectives, and transforming entire relationships.
Sure, you want to have things be different sooner than later, but that feels like too much too soon, right?
In reality, therapy often works best with a much simpler approach: just do one thing. Fortunately, one small change practiced consistently lays the groundwork for lasting transformation.
Read on to see how individual therapy can help you get started.
The power of one small change
Thank you, Lisa Baker on Unsplash
Change doesn’t have to be overwhelming. In fact, the most sustainable growth happens gradually and with one intentional step at a time. Consider practicing clear communication, setting a healthy boundary, or pausing before reacting—choosing just one thing to work on can make the process feel manageable.
One small change at a time absolutely has positive benefits:
Reduces the pressure of trying to ‘fix everything all at once’
Gives you the opportunity to gather meaningful data about what works for you
Empowers you to gently tweak your new practice based on the data you’re gathering
Building the muscle of change
Think of change as a muscle—it strengthens with repetition. Choosing one behavior to practice consistently is like going to the gym for your emotional and relational wellness. Each time you flex that muscle, you’re creating or reinforcing a new pathway, making it easier to access in the future. Over time, what once felt difficult or awkward starts to feel more natural.
For example, if you decide your ‘one thing’ is responding with patience instead of reacting defensively, each opportunity to practice that patience builds resilience. You also start to notice shifts—not just in your own experiences but in how others respond to you.
Building the muscle of new behaviors for change is never about perfection—it’s about progress, gathering information, and making adjustments along the way.
Why one thing works
When you narrow your focus to just one change, it becomes easier to track its impact. Ask yourself questions:
How do I feel when I practice this new behavior?
What shifts do I notice in my stress levels?
How does my partner or those around me respond?
Am I beginning to react differently over time?
Reflecting on these questions allows you to gather data that’s incredibly valuable for therapy. It helps you understand what’s working, what’s not, and where adjustments might be helpful. Plus, celebrating small victories along the way provides motivation to keep going!
Building on success
Once you feel confident with that one change, therapy can help you layer in the next one. Maybe after working on patience, you’re ready to practice clear communication or setting healthier boundaries.
This gradual process not only feels manageable but also creates lasting change—because it’s rooted in your experience, not just theory.
Ready to try it?
If you’re feeling overwhelmed by the idea of change, try starting small. Just do one thing. Stick with it. Practice regularly and consistently. Reflect on it. Gather the data. And when you’re ready, we’ll build on that.
Therapy isn’t about flipping your world upside down overnight—it’s about creating a foundation for sustainable growth, one intentional step at a time. If you’re ready to start practicing your first one thing, I’m here to help.
Coming next: the importance of being intentional
In my next post, I'll explore how being intentional with your 'one thing' magnifies its impact. It's not just about doing something different—it's about understanding why you're doing it and committing to it with purpose. Stay tuned to learn how intentionality can supercharge your path to meaningful change!
About me
I'm a therapist who specializes in individual therapy for men, helping them navigate communication, relationships, and personal growth, and in individual therapy for women who are over-responsible and feel overlooked, helping them manage stress and expectations and examine family of origin patterns and roles.
Schedule a free consultation here.
