As February approaches, I know some of my readers might already be feeling disappointed about their New Year’s resolutions. Maybe you’ve missed a workout, indulged in an unplanned snack, or skipped a day (or five!) of journaling. You might even be tempted to abandon your goals altogether because you think, If I can’t do it perfectly, why bother?

Let me remind you: Consistency doesn’t require perfection.

One of the most cherished sections in my book, is “Creator Habits That Work,” where I introduce a life-changing concept: Floors and Ceilings. It’s a framework for creating habits that stick—especially when life gets messy. This habit hack has changed my life, and is one of the favourites of my readers and clients, so I must share it! Let’s dive into how you can harness this idea to move forward with grace, even when perfection feels out of reach.

Floors vs. Ceilings: What Are They?

Ceilings represent your ideal goals—the best-case scenarios. These are the habits you envision on your most motivated and energized days. For example:

• Ceiling goal for exercise: A 45-minute spin class.
• Ceiling goal for mindfulness: A 20-minute meditation session.
• Ceiling goal for nutrition: Preparing a fresh, organic, whole-food dinner.

Ceilings are aspirational and exciting, but let’s be real—they aren’t always attainable. That’s where Floors come in.

Floors are the simplest, bare-minimum version of your goal—the I-can-do-this-even-on-my-worst-day habits. For example:

• Floor for exercise: Stretch for one minute or do three jumping jacks.
• Floor for mindfulness: Take three deep breaths before bed.
• Floor for nutrition: Drink a glass of water or eat one vegetable.

Floors are things you can do in one minute or less. They keep the momentum going. For instance:

• Journaling: My ceiling is detailed reflections, but my floor is simple bullet points.
• Movement: My ceiling is an hour of exercise, a combo of both cardio and strength. My floor is just one minute on a mini-trampoline, three “cat cows,” or the “ab series” in Pilates.

Setting these floors has helped me celebrate consistency and the power of small efforts.

Why Perfectionism Kills Progress

Let’s address the elephant in the room: perfectionism. It’s one of the biggest roadblocks to success.

When we tie our self-worth to achieving a “perfect” version of our goals, we set ourselves up for disappointment. The moment we slip up, we feel like failures, which often leads to giving up altogether.

But here’s the truth: small actions, done consistently, are far more powerful than occasional bursts of perfection.

Think of your habits like a savings account. Each small action is a deposit. A 1-minute stretch might feel insignificant compared to a full workout, but those tiny deposits compound over time into meaningful progress.

As Stephen Guise, author of How to Be an Imperfectionist, wisely puts it:

“Small things are not small when they’re consistent.”

How to Create Floors and Ceilings for Your Habits

Here’s a step-by-step guide to applying the Floors and Ceilings method:

1. Identify Your Ceiling

Start with your ideal goal—the best-case scenario.

Example: Meditating for 20 minutes every morning.

2. Set Your Floor

Break that goal down into its simplest form.

Example: Meditating for one minute or taking three deep breaths.

3. Add a Stair Option

If you’re feeling ambitious, include a middle-ground option.

Example: Meditating for five minutes instead of 20.

4. Celebrate Every Effort

Whether you hit your ceiling, stair, or floor, acknowledge that you’re making progress. Every step counts!

Examples of Floors and Ceilings in Action

Self-Care

• Ceiling: A 30-minute yoga session.
• Floor: Three “cat-cow” stretches.
• Stair: A 10-minute yoga flow.

Nutrition

• Ceiling: A homemade green smoothie with fresh collard greens or kale, spinach, and chia seeds, ½ an avocado, organic blueberries, and protein
• Floor: Stirring a scoop of greens powder into water.
• Stair: Grabbing a pre-made green juice from the store.

Gratitude Practice

• Ceiling: Writing a full page in your gratitude journal.
• Floor: Jotting down one thing you’re grateful for.
• Stair: Writing three bullet points of gratitude.

The Power of Small Habits

You might wonder: Can a 1-minute habit really make a difference? The answer is a resounding yes.

Small habits may feel insignificant in the moment, but over time, they create massive change. For example:

• Meditating for one minute a day adds up to over six hours a year.
• Stretching for two minutes daily can significantly improve flexibility.
• Drinking one extra glass of water each day can enhance your hydration and energy levels.

As the saying goes:

“Out of small and simple things, proceedeth that which is great.” (D & C 64:33)

Floors Save the Day When Life Gets Messy

Let’s face it—life is unpredictable. There will be days when everything feels chaotic, and your well-laid plans go out the window. Those are the days when floors become your lifeline.

I’ve experienced this firsthand. During a particularly busy season of life, my usual morning routine—journaling, meditating, and exercising—became impossible to maintain. Instead of throwing in the towel, I relied on my floors: a quick stretch, writing down one gratitude point, and taking three deep breaths.

Were these actions groundbreaking? No. But they kept me connected to my goals and reminded me that showing up, even in small ways, still mattered.

Floors help you stay grounded and consistent, no matter how hectic life gets. They’re proof that something is always better than nothing.

You’re Worth the Effort

Let’s shift the focus from perfection to progress. Remember, self-care isn’t about doing everything perfectly—it’s about prioritizing yourself in a way that feels sustainable and empowering.

By creating habits with both floors and ceilings, you’re giving yourself permission to be human while still moving toward your goals.

So, as February rolls in, take a moment to revisit your resolutions. Break them down into floors, ceilings, and maybe even a stair or two. And when you show up—whether it’s for one minute, ten minutes, or an hour—celebrate that effort.

Each action, no matter how small, is a step toward creating the vitality you crave.

You’ve got this. Here’s to progress over perfection, one simple habit at a time!

“If you have enjoyed reading this blog, and want to take a deeper dive, then you will love my new book Create The Vitality You Crave: Epigenetics 101 to Unlock Your Healing Power. You can order on Amazon by clicking here.