The significance of cultivating effective study habits is often emphasised to students in higher education. As we move towards end of year reflections learning and teaching staff might reflect on which strategies could be beneficial in fostering these skills. This week, Gaynor Adkins, a Student Intern with Associate Lecturer Support and Professional Development (ALSPD), explores the resolutions we set for 2025, focusing on small, impactful changes. These adjustments can be integrated into our own teaching and learning practices or recommended to students to enhance their academic skills and succeed in online learning. 

Gaynor is currently engaged in a six-month placement within ALSPD to co-create resources for Associate Lecturers.  She is currently studying with the Open University, undertaking voluntary work at HMP Wymott and developing her profile as an illustrator.   

Gaynor Adkins | LinkedIn 

Quirky Queen (@quirkyqueen_illustrations) • Instagram photos and videos 

Perfectly You: small changes for a bigger brighter 2025 

As we welcome in the new year our thoughts often turn to new year’s resolutions, fresh starts, healthy eating and promises to be fitter and healthier. It is important to remember that we are already perfect as we are. We do not need to change to be worthy or valuable.  

However, whilst we do not need to change, new year is a time that many of us feel inspired to build on our strengths, enhance our health and learn something new. James Clear, author of the best-selling book Atomic Habits (2018), offers a gentle philosophical and sustainable way of making changes whilst honouring who we are today.  

Practicing self-acceptance  

Self-acceptance is good practice, but focusing on growth does not mean that we are broken or need to be fixed. Self-improvement is about building on the foundation of the amazing person we already are. By aiming for just 1% improvement every day, we can make simple, achievable steps towards goals that will complement our existing strengths.  

Introducing the 1% improvement concept 

The 1% improvement concept was applied to British Cycling in 2002 by Sir Dave Brailsford (Harrell, 2015). Brailsford was fascinated with the Japanese process-improvement technique Kaizen which translates as ‘change for better.’ This process calls for small and continuous improvements, which requires self-discipline and commitment (Imai, 2024). 

James Clear uses this 1% improvement technique to reinforce habits. He uses three simple rules to create change. The first is make it easy, by building habits that fit around our existing lifestyle rather than the other way around. The second is make it obvious, by creating visual cues that remind us of what we need to do. Thirdly, make it satisfying, celebrating the small wins helps to keep us motivated. In practice, this could include adding an extra five minutes to double check assignments, leaving a copy of assignment guidelines or marking criteria pinned up in front of our desk, and listening to our favourite background music whilst working.  

How to apply the technique 

Applying these techniques to different areas of our life is easy. Rather than focusing on our health by following restrictive diets or extreme workouts, we could stretch for 2 minutes in between meetings, or swap one sugary drink for water. We could spend just 5 minutes a day learning a new skill, language, or hobby. We could strengthen our relationships through small acts of kindness, sending a thoughtful message, or practising reflective listening.  

Practical tools  

There are several practical tools to use to begin your 1% journey. Download a habit tracker such as DailyHabits (2024) or log your habits in a journal. Use James Clears habit stacking technique by adding a habit to an existing routine, for example standing on one leg whilst brushing your teeth, to aid your balance and strength (Mosley, 2021). Sandwich tasks, something you enjoy, your new habit, followed by something else you enjoy. Celebrate tiny milestones rather than focusing on the end goal, it is all about the process.  

Call to action 

So, although it is important to celebrate just who are, we can all add the 1% technique to different areas of life quite easily, to enhance the areas that matter most to us. Embrace the journey rather than focus on the end goal, and make sure that every tiny step is celebrated. We challenge you to choose one area of your life you would like to nurture and make one tiny step towards a 1% improvement. If 1% each day does not feel like a lot, remember over the course of one year that is a significant improvement – what have we got to lose?  

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References

BBC (2021) ‘Why you should stand on one leg’, Just One Thing – with Michael Mosley. Available at: https://www.bbc.co.uk/programmes/articles/35QytBYmkXJ4JnDYl9zYngb/why-you-should-stand-on-one-leg (Accessed: 22 December 2024). 

Clear, J. (2018) Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. London: Cornerstone. 

DailyHabits (2024) ‘DailyHabits: Simple Online Habit Tracker App & Website’. Available at: https://www.dailyhabits.xyz/ (Accessed: 22 December 2024). 

Harrell, E. (2015) ‘How 1% Performance Improvements Led to Olympic Gold’, Harvard Business Review. Available at: https://hbr.org/2015/10/how-1-performance-improvements-led-to-olympic-gold (Accessed: 22 December 2024). 

Kaizen Institute (2024) ‘What is KAIZEN™ | Meaning of Kaizen’. Available at: https://kaizen.com/what-is-kaizen/ (Accessed: 22 December 2024). 

Please leave a reply below to let us know your successes and challenges with embracing or suggesting new habits in your practice.