show up first, improve later
showing up -> habits + time = change & transformation
Consistency: The Path to Lasting Habits and True Transformation
In a world focused on instant results and perfection,” Show Up First, Improve Late” is a simple but powerful reminder that growth is a journey. It is about taking the first step, even when things aren’t perfect, and trusting that improvement comes with time and effort.
Showing up is the foundation for progress in your career, personal relationships, or fitness. It means meeting challenges head-on and staying consistent at work, which sets you apart as reliable and proactive. In fitness, it’s a commitment to a routine, even when motivation is low—because every session builds discipline and health over time. In relationships, showing up means being present, listening, and prioritising connection to create meaningful bonds.
Showing up isn’t just the first step—it’s about doing it repeatedly until it becomes a habit. After years of studying the lives of successful people in various disciplines—art, sport, medicine, music, and more—I’ve found that the common thread in their success is small, daily habits practised consistently over the long term. True transformation, whether physical, professional, or personal, is built on these small, sustainable actions.
This principle extends to my work as a plastic surgeon, where transformation often begins with the most minor, deliberate steps. My mission is to help my patients, colleagues, students, and friends recognise the power of incremental change. By focusing on small habits—whether improving health, learning a skill, or nurturing relationships—we unlock steady, meaningful growth.
This approach builds confidence and enduring results for my patients, fosters professional development for colleagues and students, and cultivates trust, connection, and loyalty for everyone in my community. Small, consistent habits don’t just lead to success—they build a sense of purpose and create lasting value, personally and professionally.
So, remember: every small step matters. By showing up daily, you build habits that compound over time, leading to true transformation. It’s not about petition; it’s about persistence. Growth takes time, but the results can be extraordinary with consistent effort.
References
The Power of Habit Formation (Charles Duhigg, 2012)
In his book The Power of Habit, Duhigg cites research showing that habits are formed through the "cue-routine-reward" loop. Over time, repeating small, positive routines strengthens neural pathways, making these behaviours automatic
Neuroplasticity and Habit Formation
The brain’s ability to rewire itself, known as neuroplasticity, is enhanced by repetition and consistency. Studies show that habits, when repeated regularly, create stronger neural connections in the basal ganglia, the part of the brain responsible for routine behaviours. (Graybiel, 2008, Annals of the New York Academy of Sciences).
Kaizen: Continuous Improvement Over Time
The principle of "kaizen," or small, incremental changes, has been widely studied in psychology and business. Research suggests that focusing on tiny improvements reduces overwhelm and increases the likelihood of long-term success (Lally et al., 2010, European Journal of Social Psychology).
Consistency and Long-Term Fitness
A 2019 study in JAMA Network Open found that participants who engaged in consistent, manageable physical activity (even as little as 10 minutes a day) were significantly more likely to maintain their fitness and health long-term than those who pursued sporadic, intense exercise.
The 1% Rule
James Clear’s Atomic Habits highlights improving by 1% daily. Mathematically, improving by 1% daily for a year results in being 37 times better by the end of the year. This compounding effect is supported by behavioural science research showing that small, sustainable efforts outperform drastic but inconsistent actions.
Microlearning and Professional Development
Research on education and skill development published in the Journal of Applied Psychology (2016) shows that small, daily learning sessions are more effective for long-term retention and application than intensive, one-time efforts.
Small Wins Create Momentum
Teresa Amabile's research at Harvard Business School found that celebrating small daily accomplishments boosts motivation and creates momentum for larger goals. This “progress principle” applies to personal and professional growth (Harvard Business Review, 2011).