The 1% Rule

Insight 80 | Did you know that this Friday, January 9th, 2026, is National Quitters Day in the United States?

I only found out about this recently, but it turns out that the second Friday of the first month of the year is the unofficial day when many people abandon their New Year's resolutions! This term originated from the noticeable annual drop in activity on Strava, the widely popular running-tracking platform, but became a mainstream realization because of its relatability.

When I first heard of this, I found it slightly funny, as I saw myself reflected in those statistics, with resolutions from prior years, but I also found myself wondering exactly why that is and what to do about it to prevent myself from repeating the same issue this go-around.

The conclusion I came to was quite simple, almost minuscule, but that's the whole point. It doesn’t take a lot to make a whole lot of difference.

Popularized by New York Times Best Selling Author of Atomic Habits, James Clear, The 1% Rule speaks to the idea that “small differences accumulate into significant advantages.”

Or, in other words, small but incremental improvements (just 1% better) made consistently over time will compound into notable results, transforming small efforts into substantial success in anything you set your mind towards. This, my friends, is the power of compounding… referred to as “the eighth wonder of the world” by theoretical physicist Albert Einstein.

Now, while cognitively many of us may understand that this Rule makes sense, it is often difficult to find consolation in it when we “feel” like 1% isn’t moving the needle much. There are a variety of reasons why so many of us give up on our goals so soon; the list of explanations and rationales goes on and on. But the truth is that most of those very same motives for early cancellations stem from a single feeling: the pain and hopelessness of seeing no progress.

We tell ourselves we can push through the darkness, but the concept of delayed gratification feels foreign to us, unnatural. We are beautiful but scatterbrained creatures that so often forget great things take time! Take a baby in the womb, a grand oak tree, or even a batch of freshly baked chocolate chip cookies! 

With this in mind, I thought sharing a little of the perspective that fundamentally shifted how I think about improvement would be beneficial in helping equip us to not participate in National Quitters Day this year.

1 % is less than you think, but worth more than you know:

• 1% of a full 24 hours is just 14 minutes.

• 1% of a working day (16 hours) is right under 10 minutes.

• 1% of the remainder of your time (8 hours) is about 5 minutes.

Looking at those, it doesn’t seem like a huge investment. But that means most people overestimate what they can do in a year while simultaneously underestimating what they can do in a single day by ignoring what most would call a “small step.”

Now, don’t get me wrong, goals often require far more time than only fourteen, ten, or even five minutes of your day, but the point of bringing this to our attention is to help us realize just how capable we are, if we so choose, to give 1% more to our hopes and dreams.

See, what most often we get wrong about this rule is that we want to see the promised change immediately. I hate to break it to you, but that's not possible. What is very possible, though, is knowing whether you put in the work you needed so that, over time, you can be confident you have been moving in the right direction. 

This understanding extends beyond goal achievement and applies to all areas of your life. If you want to see a change, ask yourself whether you have been putting in 1% of your day into it. That means dedicating 5, 10, or 15 minutes, specifically and intentionally, to the craft or responsibility you are aiming to get better at. 

When push comes to shove, don’t lose hope and remember that “The only person you should try to be better than is the person you were yesterday” - Matty Mullins, musician.

—

This realization hit me hard, as sometimes we struggle to give what's most important even a small percentage of what it deserves. We witnessed it here today, the power of small differences turning into significant advantages, comes in a very palatable dosage.

With this in mind, a parting thought to leave you with: When did you last spend more than 1% of your time with those who matter most? Family, friends, and, above all, God? Who or what has been receiving your investments, and where are the percentages of your day going?  

Remember, it doesn't matter how many of your goals are hit if there's no one to give them purpose or share them with.

- Making The Most Of Being Curious

Daniel J. Cuesta

PS. While pondering these thoughts, I was also reminded of Saint Thérèse of Lisieux, a hero of the Catholic Church, and her now famous teaching of the Little Way, the thought that great holiness can be achieved through small acts done with great love. An idea that rejects profound suffering, public stunts, or flashy campaigns as prerequisites for change and impact. It is much the same in our own lives.

Sources:

Small, Faithful Actions Compound Over Time (The 1% Rule): Do not despise these small beginnings, for the Lord rejoices to see the work begin.  - Zechariah 4:10

Delayed Gratification & Perseverance Despite No Immediate Results: Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. -  Galatians 6:9

Be Faithful In The Little: Well done, good and faithful servant. You have been faithful with a few things; I will put you in charge of many things. - Matthew 25:21 (Parable of the Talents)