Small Steps to Big Changes: The Kaizen Way to Personal Growth

Often, when I work with clients who want to achieve a goal, I notice two things:

1)Their goals are reactive to a situation. For example, they have been overweight for a long time, but It's common for them to only take action after receiving a diagnosis of a related health condition, such as diabetes or high cholesterol.

2) They go about it in a dichotomous or an all-or-nothing approach, in other words they try to do everything perfectly, a complete overhaul of their conducts, or they quit altogether. For example, many people try- and fail-, when going cold turkey in nicotine consumption, when the strategy of reducing their cigarettes over time is also a very good- and usually more effective- alternative.

This is where Kaizen, a Japanese technique for continual improvement, comes in. It was developed based on a model created by Dr. W. Edwards Deming. Originally conceived during World War II, this model was instrumental for U.S. factories, which had to swiftly adapt from manufacturing household items to producing war supplies. After the war, this approach was introduced in Japan, undergoing a transformation and integration into their business culture. It was in Japan that it received its name 'kaizen,' a term combining 'kai' (change) and 'zen' (good). This philosophy became a cornerstone in Japanese business, where every employee, from the janitor to the CEO, is encouraged to propose ideas for continuous improvement.

Antony Raymond defines Kaizen as a “goal-achievement technique that encourages continuous improvement via daily incremental progress”.

Kaizen principles are easily applicable to self-care, mental health and personal growth. As a matter of fact, many psychotherapeutic techniques like Behavioral Activation for depression or Gradual Exposure Therapy combined with response prevention for phobias and OCD, to name examples, rely on working sequentially and increasingly toward achieving the goals previously agreed upon.

In his book "Atomic habits", author James Clear advocates for changing habits by 1% daily, suggesting this as a method for implementing behavior changes that positively impact well-being without the need for a complete conduct overhaul, which is often difficult to maintain. Ryder Carroll, author of "The Bullet Journal Method" proposes the idea “habit trackers” that are a suitable and practical form of registry of the advancement.

In summary, the Kaizen approach offers a powerful alternative to the reactive and all-or-nothing strategies that are common when individuals face personal challenges. By embracing the principles of continuous, incremental improvement, this approach encourages a more sustainable and achievable path to personal growth and well-being.

For anyone struggling with overwhelming goals or seeking a more effective method for personal development, Kaizen provides a clear and accessible roadmap. It's about starting where you are, making small adjustments, and building on those successes day by day. In a world that often values quick fixes and dramatic transformations, Kaizen stands out as a testament to the power of patience, persistence, and gradual progress.

As you reflect on your own goals and aspirations, consider how the Kaizen philosophy might guide you towards a more balanced and fulfilling journey toward achievement. Remember, the journey of a thousand miles begins with a single step, and each small step you take is a critical part of the journey to achieving your goals.

Carroll, R. (2018). The bullet journal method: Track the past, order the present, design the future. Penguin.

Clear, James. (2018). Atomic habits: an easy & proven way to build good habits & break bad ones . Penguin: Avery.

García, M. I. D., Fernández, M. Á. R., & Crespo, A. V. (2017). Manual de Técnicas y Terapias Cognitivo Conductuales. Desclée de Brouwer.

Harvey, S. (2020). Kaizen: The Japanese Secret to Lasting Change—Small Steps to Big Goals. The Experiment.

Maurer, R. (2013). The spirit of Kaizen: Creating lasting excellence one small step at a time. McGraw-Hill.

Maurer, R. (2014). One small step can change your life: The kaizen way. Workman Publishing Company.

Pérez Pareja, F.J., Borrás Sansaloni, C. (2003) Técnicas de exposición y autoexposición. Síntesis

Raymond, A (2021). How to set goals with kaizen and Ikigai.