How are you going with your New Year’s resolutions—if you made any? Have you taken those first steps toward that goal you want to reach or the person you want to become?
If you’re feeling stuck or overwhelmed, you’re not alone. One of the biggest barriers to consistency isn’t a lack of motivation—it’s the pressure we put on ourselves to commit for the long haul.
I recently came across an idea from author Oliver Burkeman that shifts the way we think about habit-building: Instead of committing to a new behavior for the next year (or the rest of your life), just do it once. That’s it. Just today, just this one time. And then you can see if you're willing to do it again.
The Problem with Grand Plans
When we decide to make a change, we often create elaborate plans for how it will unfold. For example, if you’re looking to change careers, you might set a goal to apply for five jobs per week. You picture your future self diligently sticking to this schedule, believing that your success hinges on this level of commitment. But then life happens—you’re busy, tired, or just not in the mood—and suddenly, missing a day feels like failure. The weight of long-term commitment becomes overwhelming, and you don’t start at all.
The Power of "Just Once"
Instead of promising yourself you’ll apply for five jobs per week, what if you simply searched for one job today? No expectation of repeating it tomorrow. Just today. Just this one instance.
By shifting your mindset from "I must do this forever" to "I’ll do this today," you remove the pressure. And ironically, by focusing on the present, you’re more likely to build real momentum. When you do something once, it’s easier to do it again. And again. Until suddenly, you’ve built a habit—not because you forced it, but because you allowed it to evolve naturally.
Apply This to Any Goal
This approach works for anything you’re struggling to be consistent with:
Want to start exercising? Don’t commit to going to the gym three times a week—just do one short workout today.
Thinking about networking more? Don’t plan to reach out to 10 people this month—just send one message today.
Trying to write regularly? Forget the pressure of a daily writing habit—just write a few sentences now.
Take the Pressure Off and See What Happens
Long-term change doesn’t happen because we force ourselves into rigid commitments. It happens because we create opportunities to show up, repeatedly, in a way that feels doable. So instead of thinking about lifelong transformation, ask yourself: What’s one thing I can do today?
That’s it. No pressure. Just once. And then see where it leads.
What’s one small thing you could do today toward your goal?
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