The Power of 10 Push Ups: A Tiny Habit with Big Impact

When I read Atomic Habits last year, something shifted. James Clear’s simple yet profound approach to habit formation sparked the idea for my year long experiment.

One example that stuck with me was his commitment to doing just 10 push-ups a day. Ten. That’s it. It felt so doable, so light, yet so intentional. I remember thinking, “That’s going in my 52-week plan.”

At the start of the year, I focused on the foundations, nutrition, movement, and hydration. It was the beginning of what has turned out to be one of the most extraordinary years of my life. I don’t say that lightly.

The shifts I have experienced,physically, emotionally, energetically, have been nothing short of transformational. I am not the same person I was 10 months ago.

My body feels stronger. My energy is more vibrant. My mind is calmer and more centred.
I used to live in a constant state of stress. Now, I live in flow.

That doesn’t mean it’s always easy, far from it. But I am conscious of it now. I catch myself quicker. I pause before reacting. I speak more slowly. I listen more deeply and i am truly learning the art of presence, and it’s changing everything.

As I near the end of this experiment, I am noticing something beautiful: I am no longer adding habits. I am living them.
Many are now second nature, woven into the fabric of my days. Some I still wrestle with, but the ones that I have stayed consistent with are the ones I’ve truly grown to love, they are creating ripple effects far beyond me.

So this week, it’s time. The 10 push-ups are finally making their debut.

I have  decided to follow James Clear’s lead and do them right before lunch. Not at the gym. Not after my walk. Just a quick drop and go moment in the middle of my day.

I share an office with a close knit team, so this might be hilarious, or just plain weird. Either way, I am here for it. I have dropped the care factor about the good opinions of others. If it sparks a laugh or a conversation, even better. Who knows, maybe it’ll start an office revolution.

This tiny habit will be an add on to my strength training, which has become backbone of my wellness journey. I never realised how important strength training is, especially in woman over 40. Research shows that strength work after 50 can literally add years to your life.

And I can feel it. I’m stronger, fitter, and more confident than I’ve ever been.

I used to be all about endurance, running, cycling, chasing distance and time. I was fit, but not strong. And I hated the gym. As a small, petite woman, the masculine energy intimidated me. Now I have learned to embrace it. Increasing the dumbell weight gives me a sense of satisfaction I never knew I wanted or needed, it’s where I find my power. Every morning I show up, I walk out a little stronger.

This year has also been about longevity, about what it means to age vibrantly, stay mobile, and live with intention. The decisions I make now are an investment in decades to come.

I didn’t treat my body kindly in my 20’s, 30’s, or 40’s. But in my 50’s, I am rewriting the story. I am turning back the clock, one habit at a time.

So, before lunch each day, I will find a little space, crack out 10 push-ups, and if it makes the team laugh, even better.
I’ll get stronger, they’ll get a laugh,  it’s a win-win.