Why a Little Better Every Day Beats All-or-Nothing
There’s nothing more inspiring than a dramatic transformation. The eye-catching “before and after” pictures, the illusion of an overnight success story — they give us hope that we can achieve the same.
We often assume the only way to create this level of change is with a massive overhaul: start hitting the gym five times a week, cut out all our favourite foods, cancel our social lives, and flip our lives upside down overnight. In short, we believe we have to go all in.
But here’s the catch: all in more often than not leads to all out.
The all in approach is a rollercoaster. When life inevitably gets messy — work, family, stress — it’s easy to miss one day and feel like you’ve failed completely, which quickly spirals into all out.
Whatsmore, We tend to think the “all out” behaviour is the problem — the overeating, the missed workouts, the total abandonment of any and all healthy behaviours. But in truth, it’s the “all in” approach that sets us up for the fall. If the only gear you have is maximum effort, you’ll inevitably burn out and give up.
The people who make the most impressive and long-lasting changes aren’t the ones who can go all in the hardest. They’re the ones who can go “some in,” most of the time.
Think of an all-inclusive holiday. You tell yourself you’re going to “make the most of it,” which translates to eating and drinking everything in sight. For a few days, it feels great. But then you come home, and for the next three or four weeks you feel awful — physically and mentally. Did you really enjoy the holiday? Then, to make up for it, you restrict yourself until the next occasion rolls around… and the cycle repeats. That constant all-in/all-out seesaw is exhausting, it impacts your confidnece and quite frankly damages your body
Here’s the twist: while the outcomes of big transformations can look dramatic from the outside, the process itself rarely feels dramatic. In my experience guiding people through life-altering change, the reality is almost boring. It’s about coming back to the fundamentals — again and again — and aiming to be just a little bit better each time.
That’s where the idea of marginal gains comes in.
What are marginal gains?
Popularised by British Cycling coach Dave Brailsford, the idea is simple: improve by 1% and those small gains compound into something extraordinary. Instead of a massive leap, it’s about choosing small, sustainable steps.
Instead of starting a 5-hour workout routine, you begin with 1 hour.
Instead of revamping your entire diet, you focus on fine-tuning your breakfast.
Instead of trying to get 8 hours of sleep 7 nights a week, you start by going to bed 30 minutes earlier.
These changes feel almost too small to matter — but that’s the point. They’re doable. And when repeated day after day, they stack.
For example, losing just 1% of your body weight per week (around 1.5 lb for the average adult) might not sound like much, but it’s a healthy and sustainable approach. If you maintain this with 80% consistency over a year, you could lose around 30% of your starting body weight — for the average adult that is about 3–4 stone in a year. That’s a dramatic change, but one built slowly and sustainably. More importantly, this gradual method promotes the development of lasting habits, giving you a greater chance of long-term success.
Why “better every day” works
When you pursue marginal gains:
Consistency becomes possible. You don’t need to wait for the “right time” Progress becomes part of daily life.
Momentum builds. Small wins create confidence and make the next step easier.
Resilience grows. A missed day doesn’t derail everything – you just start again the next.
Same destination, different journey
Here’s the truth: both approaches can get you where you want to go. It’s like choosing between a steady, gradual climb and a steep, uneven scramble up a rocky hillside. Both may lead to the same summit, but one path is less exhausting, less dramatic, and far more manageable.
Occasional bursts of intense effort can be impactful – sometimes they’re what’s needed to break through a plateau. But if your goal is long-term consistency and a smoother journey upward, marginal gains win every time.
The difference isn’t just the outcome – it’s how you feel on the way there.
Next time you’re tempted to throw yourself into an all-in sprint toward a goal, pause and ask: What’s the smallest possible step I can take today?
Do it. Repeat it. Watch it compound.
In the end, transformation isn’t built through dramatic actions. It’s built through the daily choice to get just a little bit better.