One Small Change

He talked about the power of habits, and how we should do everything we can to develop and then reinforce good habits, whilst trying to resist bad habits creeping in and becoming normalised. For many of us, this means changing what we do. But perhaps this is easier to talk about than to actually put into practice, because making big, fundamental changes can be difficult, requiring a lot of work and effort, to the point it can be daunting to even contemplate it.

But what if I told you that change doesn’t have to be big, scary and complicated? What if making just one small change - something quite basic, simple, or everyday - could shift your whole life, or maybe even change the world?

That’s exactly what writers in The Guardian newspaper have discovered in the weekly “The One Change that Worked” column; stories of tiny turns that made big differences. I’m going to share a few of my favourite stories.

Take, for example, Jason Okundaye, who grew up a self-confessed fussy eater who couldn’t stand everyday foods like cheese, nuts, or mayonnaise, sometimes even bursting into tears at the sight of them at the dinner table as a child. But instead of resigning himself to that label, he made a small but powerful change: every week, he forced himself to try at least one food he previously disliked.

Whilst some attempts failed, like black beans and celery, others surprised him: cucumber became a favourite, and even parmesan revealed a new flavour he could enjoy. Over time, this small, repeated act helped him overcome shame about his quirks and see his dislikes not as limitations but just matters of taste. His journey shows how stepping out of your comfort zone, even in something as simple as tasting a new food, can change how you see yourself.

The writer Rhys Thomas suffered a head injury while playing rugby as an 18-year-old, and ever since then had struggled to exercise regularly. In fact, he grew to hate and therefore avoid exercise, before figuring out a clever life hack: no TV unless exercising. By placing an exercise bike in front of the television, workouts suddenly became part of relaxing time. He now pedals for hours a week while watching sport, turning something he previously resisted into something he looks forward to.

Angela Hui, on the other hand, had always felt shy, self-conscious and cringey when talking with strangers - something that many of us in this room can probably relate to! To overcome this, she gave herself a challenge: to give one genuine compliment to a stranger each day, whether about someone’s hair, outfit, or smile. By doing this, she discovered that expressing kindness helped her feel more present, confident, and connected. A small act, repeated, became a doorway to kindness and belonging, transforming her from the inside out.

All these examples show that deep change doesn’t have to be dramatic - it can be deliberate, tiny, and kind.

I’m sure I’m not the only one here who struggles at times with procrastination - it always amazes me how many excuses I can find to avoid starting an important task! Reading the book ‘Eat that Frog’, by the motivation expert Brian Tracy, really helped me shift my approach. By focusing on tackling the most challenging or important task first each day - the ‘frog’ - I’ve learned to break the cycle of delay, feel a sense of accomplishment early, and carry that momentum through the rest of my work.

But perhaps my favourite example of this idea is from a slightly surprising source. This is William Harry McRaven, a former United States Navy four-star admiral who served as the ninth commander of the US Special Operations Command, before retiring to become chancellor of The University of Texas. He’s a fascinating figure who has long been a dogged opponent of President Donald Trump, describing him in an article for the Wall Street Journal last year as having “no self-control” and comparing him to a “disturbed 15-year-old boy”, a comparison some might feel is a grave insult to all boys of that age.

At first Admiral McRaven’s life tip sounds trivial, but his point is a powerful one. By beginning each day with the simple act of making your bed, you’ve already achieved your first success. That small win gives you momentum to tackle bigger challenges, and it reminds you that discipline in the little things builds strength for the bigger things. For McRaven, making your bed isn’t really about the bed; it’s about creating good habits, pride, and resilience from the very first moment of the day.

So now is a good moment to pause and apply this idea to your own life. Ask yourself the question: what small change could make a big difference to you?

I want each of you to think of one idea - even something as simple as “pack my bag the night before school” if you struggle a bit with organisation, or “set my alarm for 5 minutes earlier” if punctuality in the morning is a bit of a challenge. Be ready for when your form tutor, Head of year or HM asks you what it is!

Every epic journey starts with a single step, and your “one change” you make today could be that step. So go on, choose one small change; it doesn’t have to involve eating any frogs, but you should definitely make your bed - and let’s see what happens.

Mr Thomas Burnside