Psychologist Shares 1-Minute Daily Habit for Success

Are you looking for a simple, effective way to boost your success and improve your life this year? Dr. Alice Boyes, author of Stress-Free Productivity, suggests a straightforward exercise that takes less than a minute each day. All you need to do is write one sentence reflecting on how you've improved in the past 24 hours.

The Power of One Sentence

Writing a single daily sentence about your progress in one of four areas—mindset, routines, skills, or accomplishments—can significantly enhance your self-improvement journey. Dr. Boyes explains that this practice is a "force multiplier," helping you turn your self-improvement efforts into meaningful, measurable growth. Without regular reflection, people often recognize their progress only during moments of crisis or self-doubt, which can limit their ability to appreciate and build on their achievements over time.

Why It Works

This simple habit taps into the power of metacognition, or the process of thinking about how you think and learn. Research shows that reflecting on your learning process leads to better results. Writing one sentence each day creates a clear and consistent way to observe your progress, recognize patterns, and identify areas for growth. It’s easy to maintain and offers long-term benefits as you build a habit of daily reflection.

How to Get Started

Dr. Boyes keeps her reflections in a spreadsheet, which she’s made available for others to use. You can opt for a digital tool like a spreadsheet, or keep it as simple as writing in a notebook. The key is consistency—make it part of your daily routine.

Here’s an example:

• Mindset: “Today, I stayed calm and focused during a stressful meeting.”
• Routines: “I added 10 minutes of reading to my morning routine.”
• Skills: “I learned how to use a new software feature at work.”
• Accomplishments: “I finished a project ahead of schedule.”

Beyond One Sentence

The daily sentence is just the first step in Boyes’ self-improvement process. She also emphasizes the importance of evaluating your progress over time and thinking critically about how you approach self-improvement. This metacognitive approach helps you refine your methods, making future improvement easier and more effective.

Start Today

Whether you use a spreadsheet or a notebook, this quick daily habit can help you stay focused, track your progress, and improve faster. Over time, you’ll be able to look back on your reflections and see how far you’ve come, making it easier to stay motivated and confident in your ability to grow.

Start with one sentence today—and watch your self-improvement take off.