Tiny Habits, Big Gains

As autumn sets in, the days get shorter, the mornings darker, and the evenings colder. For many of us, this seasonal shift brings a dip in energy and motivation. Combined with feelings of anxiety or low mood, it can make even the simplest tasks feel overwhelming.

But here’s the thing: you don’t have to make sweeping changes to notice a difference. Just 15 minutes a day spent on purposeful action can start to shift your mood and restore a sense of control. This simple approach—known as behavioural activation—is about using action to spark motivation, rather than waiting until you feel motivated.

Now, some of these ideas might sound a bit clichéd. Go for a walk, meet a friend, try something new—you’ve probably heard it all before. And when you’re struggling, it can feel almost too simple. But that’s the power of it. These small steps may seem insignificant in the moment, yet repeated over time they build momentum, lift mood, and gently remind you that change is possible.

Small Actions That Add Up

• At Work - Pick one task you’ve been putting off and set a timer for 15 minutes. Getting started—however imperfectly—often eases anxiety and frees up headspace.

  
  

• In Relationships - Arrange to see a friend face-to-face rather than relying on messages. Human connection is a powerful antidote to isolation.

  
  

• For Personal Growth - Begin a creative project, sign up for a short course, or revisit an old hobby. These activities nurture confidence and provide a sense of achievement.

  
  

• In Nature - Step outside for a short walk, even if it’s just around the block. Fresh air, daylight, and movement all have proven effects on mood.

  
  

• Through Self-Care - Take 15 minutes for something that restores you—a bath, journalling, music, or mindfulness. These rituals remind you that you are worth your own care and attention.

How Hypnotherapy Can Support You

Of course, knowing what might help and actually doing it are two different things. When your energy and motivation are low, even these small steps can feel out of reach. This is where hypnotherapy can help. By working with your subconscious mind, hypnotherapy can ease the grip of unhelpful thoughts, reduce anxiety, and support you in building habits that last.

Change doesn’t need to happen all at once. Even if it feels small, 15 minutes of positive action each day can make a surprisingly big difference over time. And with the right support, those small steps can open the door to something bigger.

If you feel your bucket is getting too full, I’d love to help. You can find out more about how hypnotherapy can support you by arranging a free consultation.